Transform Your Path to Wellness

By Karen Malkin Health Counseling

Join one of several 14 Day Transformation programs designed to help you dig deeper into areas of particular interest for you, providing a personalized experience. Browse the programs for you.

EXCLUSIVE FOR SPORTS MEDICINE WEEKLY FOLLOWERS – SAVE $100 ON ANY 14 DAY TRANSFORMATION PROGRAM DURING APRIL & MAY

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The Foundations currently running

Create the groundwork for building a lasting healthy lifestyle. We will cover what, why, and how to eat so you can understand your cravings and learn to feed your body what it needs. This program is great for anyone who is new to my programs. It will build a solid foundation for personal growth and development. The Foundations is a pre-requisite for any of the specialized programs below.

Master Your Metabolism currently running

Lose weight and boost metabolism through the elimination of potential toxic triggers such gluten, dairy, and high fructose corn syrup. You will introduce your body to ketosis, new exercise routines, and learn how to make protein, carbs, and fiber your friend.

EACH PROGRAM INCLUDES:
  • 21 days of e-mail support from Karen essential to learning more about your area of interest
  • 25 minute private call with Karen to discuss your Transformation and review your health goals
  • Exclusive access to a program specific, private webpage that includes:
    • Transformation guidelines
    • Recipes
    • Shopping lists
    • Educational handouts and tips relevant for your Transformation
    • Prep video
    • Transformation Smoothie instructional video
    • Additional resources
  • Wellness bag containing a 14 day supply of MCTlean™ Vegan Protein Blend, MCTlean™ MCT Oil plus an assortment of superfoods and surprises valued at $175. We will ship this Wellness Bag to you via FedEx 2nd Day for FREE!
  • Private Facebook page for community support and direct Q&A with Karen

Have questions? If you have questions about which program would be right for you, schedule a free 15-minute call with Karen.

Have you tried Karen’s Transformation Super Food Bar?

SAVE $10 ON A BOX OF KAREN’S TRANSFORMATION CASHEW BUTTER PROTEIN BARS DURING APRIL AND MAY

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  • Packed with protein? Check.
  • No added sugar? Check.
  • Non-GMO? Check.
  • Provides clean-burning fuel? Check.
  • Aids in detoxification? Check.
  • Helps suppress cravings? Check.
  • Contains MCTs? Check.

This is what you’ll get with the Transformation Bar—and much more! Designed with the same dedication to quality as the Omega Meal bar, the Transformation bar is lighter, but still a delicious, nutritious and convenient option for keeping your blood sugar stable throughout the day.

Each box contains 12 bars. Stash one in your bag or in your desk and you can avoid the vending machine!

The Transformation Bar was personally formulated by Karen Malkin, Integrative health, nutrition, and eating psychology counselor, because she wanted to offer her clients a superior-quality energy bar that would support them during their 14 Day Transformation whole-foods cleanse. She went about creating the tastiest bar possible exclusively for them, but is now offering the Transformation Bar directly to you.

FORGET ONE-SIZE-FITS-ALL

Bio-individual nutrition rules the day

By Karen Malkin Health Counseling

Every time you eat is an opportunity to nourish your body. It’s easy to get seduced by the prevalence of trendy eating options. Gluten-free, paleo, ketogenic, macrobiotic, low-glycemic, low-carb, dairy-free, vegan, fruitarian, and the list goes on and on…. What makes this even more difficult is that for every physician or nutrition Ph.D. making a claim with science to back it up, there’s another researcher who can debunk it with an equally legitimate study.  

When presented with so many options, it can be easy for your judgment to get clouded. No doubt, it’s tempting to jump on the latest trend that promises irresistible results. But in my many years of working in with clients, I’ve learned that to achieve vibrant health, you need to get out of your head and tune in to what your body needs.

3 ways to optimize your health 

Regardless of your food plan, here are my favorite ways to help you listen to the messages your body is conveying:

  1. Keep a food journal. For one week, make notes about what you ate and how you felt after the meal: energetic, “normal,” low energy, low mood, etc, and try to connect the dots and notice patterns to help you identify underlying symptoms of your cravings and challenges. You will also need to consider other factors, such as how much sleep you got, how much stress you’re under, etc., but this will give you a good indicator of the foods that fuel you and those you may want to limit or eliminate altogether. Look for trends to help inform your decisions. This will help you personalize your plan. If you desire additional support, I am here to help you!
  2. Keep your blood sugar stable. As sugars are digested, they force the pancreas to produce excess insulin. Excess sugar in the blood, keeps the blood sugar unnaturally high. Low blood sugar (hypoglycemia) may be an early symptom of insulin resistance causing you to feel anxious, tired, and irritable: “Feed me now! Preferably something sweet and high in sugar” for that quick surge in energy. This is not what your body needs for nourishment—it’s more of a quick fix. Combat these imbalances by including protein, fiber, colorful veggies and healthy fats in your meals and snacks. Try one of my gluten and dairy free, no added sugar, Transformation Bars. Each bar contains 11g of protein and 12g of fiber. They make a great snack, especially for people on-the-go. I love these bars! Save $10 when ordering Transformation Bars>> Enter Code: ESPN1000
  3. Eat mindfully. Slow down while you are eating to help you become mindful of when your physical hunger is satisfied. You will also enjoy your food more. Turn off your phone and the TV. Put down your fork and breathe in-between bites. Take time to experience the smells, flavors, and textures of your bites. Notice your distractions and bring your awareness back to eating and assessing your hunger throughout the meal. Give yourself permission to stop or continue depending on how hungry you feel. This will get you in the habit of paying attention to what nourishes you.

If you follow my work, you know that my main focus is on consuming clean, whole foods and eliminating/limiting foods that can cause inflammation in your body. I don’t believe in “good” or “bad” when it comes to food. I prefer using terms like “helpful” or “not helpful”. I invite you to experiment and consider your own unique physiology before embarking on one path.

You are the best physician you will ever have!

Much of my client work entails helping you get clear on elements of your lifestyle that lead you to behavior change and discovering a way of eating that serves you best. If you’d like my support with this, please e-mail support@karenmalkin.com and we will create a plan together that works best for your lifestyle.

To your good health,

Karen

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WEIGHT LOSS: DIETS DON’T WORK-MCTs DO

Quick weight loss

While you may have lost some weight dieting, were you able to keep it off for good? If not, you’re in the majority. This is because diets are fundamentally unsustainable.

To lose excess body weight healthfully and permanently, it takes patience and quality upgrades to your eating and exercise habits.

The good news? Lasting weight loss IS attainable when you:

  • Dedicate yourself to a nutrient-dense diet
  • Increase your activity level
  • Let go of counting calories and focus on creating healthy habits that last

We understand this is a slow progression and tough to stick to, which is why we created our MCT products to help expedite the process and promote quick weight loss.

(Also, see founder and health counselor Karen Malkin’s individual weight loss program offerings.)

FIGHT FAT WITH FAT

The idea that eating healthful fat makes you fat is a myth. Eating refined carbohydrates, sugar, trans fat, and highly processed vegetable oils makes you fat!

The body is an adaptive organism regulating hormone secretion and enzyme production in response to the food we eat.

So, when you ingest more MCTs, your body becomes more efficient at mobilizing fat stores as energy.

As a result, even in the presence of some carbohydrates, the body will begin breaking down its own fat to power ordinary, everyday functions. (Which means quick weight loss!)

Here are some compelling studies that show how incorporating MCT Oil can help you lose the weight and keep it off:

  • MCTs given over a 6-day period was shown to boost metabolism by 50%
  • Metabolism may remain elevated for at least 24 hours after eating a meal that includes MCTs
  • During a high-calorie diet consisting of either 40% fat as MCTs or 40% fat as LCTs, the MCT group burned almost 2x the number of calories in the LCT group
  • About 1-2 TBSP of MCT oil per day resulted in a lower endpoint body weight than did the same amount of olive oil during a 16-week weight-loss program. Also, those in the MCT oil group trended towards greater fat loss and less abdominal fat mass than those in the olive oil group
  • After eating a meal containing MCTs, normal-weight individuals increased their energy expenditure by as much as 48%, while overweight participants increased theirs by as much as 65%

CLICK HERE TO LEARN MORE ABOUT MCT

Want to get on the road to quick, lasting weight loss?

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TAKE YOUR WORKOUTS TO THE NEXT LEVEL

Take your workouts to the next level

If you’re an athlete who wants to go the distance with your workouts, MCTs can help get you there.

Studies suggest continual MCT consumption by recreational athletes results in reduced lactate production, a lower rate of perceived exertion, and maintenance of extended high-intensity exercise.

When you take MCTs on a regular basis, it provides sustained energy that reduces fatigue, improves endurance, and allows you to accomplish more during your workouts.

Best of all, it helps you last longer during competition.

FAT IS THE TRUE ATHLETE’S FUEL

When MCTs reach liver cells, metabolism is stimulated and energy is produced to fuel the body. This process provides immediate supplemental energy. That energy increases oxidative capacity, while also decreasing fat deposition during extended periods of physical activity.

When metabolism increases, cells function more efficiently:

  • Injuries heal faster
  • Old and diseased cells turnover faster
  • New cells are generated at an expedited rate

MCTs enables you to recover more efficiently from workouts—taking away your excuse for not working out the next day!

CLICK HERE TO LEARN MORE ABOUT MCT

Want to recover more quickly from your high-intensity workouts?

Get started today with MCT Oil or Vegan Protein Blend (or both—they’re the perfect pair)!

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Ways to cope in the midst of uncertain times

LIVING WITH HEART & HOPE-“It is often in the darkest skies that we see the brightest stars.” — Richard Evans

The world as we know it has undergone quite a lot of change and it can be challenging to navigate the stress that often accompanies uncertain times. During this month that’s so focused on love, we want to focus on the most impact-full thing you can do to diffuse stress and keep hope alive: self-care.

Here’s the paradox—when you’re stressed, it makes sense that taking care of yourself falls to the bottom of your to-do list; after all, there are so many other people and priorities that are more important, right? Well, no. Self-care is actually MOST important to help buffer you against the health-eroding effects of stress and it’s also a way to keep what’s going on around you in perspective. You can only change yourself and how you show up in the world—and you can only do that when you are healthy and nourished. So avoid the temptation to brush it aside.

To that end, here are three ideas for how you can remain grounded and cared for during the month of February and beyond.

Find community

In stressful times, it’s even more important to reach out to your community—to become engaged with other people, and build human connections. This can be as simple as finding time to spend with friends or family. Kids, in particular, are fantastic supporters of living in the moment and building connections. (Try obsessing about politics around a two-year-old—they will not let you!)

Simplify

Our smartphones have our go-to for staying connected, but spending all of your waking hours glued to a screen is bad for your soul. Balance out the need to stay informed with some simple time-outs:

  • Go for a walk in nature.
  • Make time for exercise—sweaty exertion is GREAT for clearing the head and harmlessly channeling any feelings of anger or frustration.
  • Read a book: Nothing can help you gain perspective like reading about how others have overcome obstacles.
  • Take care of your basic physical health: practice good sleep hygiene, eat well by focusing on whole foods, and remember to stop and breathe when you’re feeling overwhelmed.

Simplifying is not an excuse to tune out. It’s a necessary step to keep yourself from burning out and lapsing into apathy.

Give Back

The best cure for an anxious, blue mood? Giving back to those who are truly less fortunate.

It’s tempting to hide away and remain overwhelmed. But using your skills to give back is not only beneficial to the world—but also beneficial to your well-being! Giving back to others is a great way to feel proud, motivated, and strong. It allows you to really define, prioritize, and fight for your values: What’s most important to you? What good can you do in the world? How can your skills help others? Start thinking of small steps you can take to help others:

  • Can you volunteer some time to help a local charity?
  • Can you mentor someone in need?
  • Can you forego that daily Starbucks run and commit to a small donation to a non-profit?

Seemingly tiny acts add up mightily if you can start a real habit.

To your good health,

Karen

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