This Month In Diet
  • Your Ever-Growling Stomach
    Eating a few times a day is necessary to provide your body with the energy needed to do the things you need it to do. For some people, however, it seems the hunger pangs never stop, even after eating a full meal. Since you put a lot of effort into maintaining both, it’s time to find out what’s making you feel hungry all day every day. Read >>
  • Eat for Your Heart
    Heart disease is the leading cause of death for men and women across the globe. Encompassing numerous heart and blood vessel problems, including heart attack, stroke, arrhythmia, heart failure, and valve problems, heart attack often goes unnoticed until it’s too late. Take care of your ticker by including the following foods in your diet. Read >>
  • So Long, Sweet Tooth
    Reducing the amount of sugar in your diet isn’t easy. It takes intentionality, commitment, and hard work, but the rewards are well worth it. If you’re looking for simple ways to eliminate sugar, here are a few ways to get started. Read >>
  • Keto Risks & Rewards
    Reducing the amount of sugar in your diet isn’t easy. It takes intentionality, commitment, and hard work, but the rewards are well worth Contrary to diets of the past, the keto diet requires you to consume high-fat foods and eat as few carbs as possible on the road to weight loss. If you’re wondering how keto diets work, if they’re they safe, and whether they cause any negative side effects or come with any health risks, you’re reading the right article. Read >>
Health and Fitness News
Teri Katzenberger ~ Nutrition & Weight Management Educator

ME-24.jpg

My name is Teri Thompson-Katzenberger; I am the proud Founder & Owner of The Master's Club LLC. The Master's Club is a Private Fitness Club, Exclusive to Men & Women who are serious about Getting Fit & Healthy from the inside out!. Open to ALL Men & Women. 

My Moto: "Success comes from the style in which you use, to achieve a healthy life" "We certainly age each year, however, we do NOT have to be growing old in the process!"
A fitness & nutrition enthusiast since 1992, I have brought my one of a kind ideas and unique talents with me to The Master's Club Fitness. 

Having "self image" issues for over 20 years & a chronic eating disorder for over 4+ years, as well as other addictions and life challenges, I can certainly relate to all individuals. I teach and train people on everything I do to live a healthy ~ clean ~ full active life! More people today, then ever before, want to feel good ~ look good and most importantly, live a healthy life. They do not want to be held hostage by their scale nor in bondage to health issues & ailments. I have the ability to help all people of every shape, size, age, etc. to look and feel great about themselves. Re-shaping your shape and developing a "new you" is what I am all about.

I am on a Mission to take Health & Wellness along with Fitness & Nutrition to a NEW LEVEL! At The Master's Club, it's all about You! Your Needs + Your Wants = Your Results!

My Mission Statement: Educate and Train people in Fitness & Weight Management ~ To enhance their lifestyle Physically ~ Emotionally and Spiritually.

Keto Risks & Rewards

Say goodbye to sugar with these helpful tips.

It’s a diet with a high success rate for weight loss and improved health. A ketogenic, or keto, diet as it’s called, is similar to the Atkins diet and other low-carb, high-fat diet plans. Contrary to diets of the past, the keto diet requires you to consume high-fat foods and eat as few carbs as possible on the road to weight loss. Sound intriguing?

If you’re wondering how keto diets work, if they’re they safe, and whether they cause any negative side effects or come with any health risks, you’re reading the right article.

Ketosis Defined

Carbohydrates are used by the body for energy. But what happens when you don’t eat carbs, only consume small amounts of protein, and eat a lot of fat instead? The liver turns fat into ketones, molecules that provide energy for the body and brain. In the process, your body goes into ketosis, a metabolic state in which your body begins burning fat stores for energy. (The body will also enter a state of ketosis if you don’t eat any food, but you’d be starving yourself to lose weight.)

A diet like this can be highly beneficial for people with diabetes, as it causes a significant decrease in insulin and blood sugar levels. When insulin levels are low, you can burn a lot more fat stores while keeping your muscle.

What to Eat

Unlike diets that restrict calories, a ketogenic diet allows you to eat plenty of high-fat foods for energy and satiety. The goal is to eat fewer than 50 grams of carbs a day. After three to four days, you should reach ketosis.

Remember: the fewer the carbs, the better. On the keto diet, you’ll fill up on foods such as fish, meat, eggs, vegetables, cheese, olive oil, and butter. Sugar, starch, fruit, bread, pasta, potatoes, rice, beer, and sodas are off limits.

Possible Risks

While studies show the benefits many people experience on a keto diet (weight loss; diabetes control; and a lowered risk for heart disease, certain cancers, epilepsy, Alzheimer’s, Parkinson’s, and metabolic syndrome), there are possible risks and negative side effects associated with the diet plan you should know about before going full keto.

The first common issue is known as the “keto flu.” When adhering to the keto diet, as many as one in four people experience fatigue, nausea, and gastrointestinal problems during the first days of reaching ketosis.

Diarrhea is another big complaint among keto dieters. This is the result of increasing the amount of fat in your diet, which causes your gallbladder to work overtime to produce the bile necessary to break down fat. You’ll also be eating fewer whole grains and possibly more dairy or artificial sweeteners, all which can cause diarrhea.

Like so many other such restrictive diets, it’s not easy to live on a keto diet for months or years. Because it’s so restrictive, it can’t be sustained forever. While you’re on the diet you’ll lose weight, but when you return to a normal way of eating, the pounds will pile back on.

While a low-carb, high-fat diet may help you lose weight and improve certain areas of your health, many of the foods people eat on a keto diet aren’t healthy.

Processed meats, high-sodium foods, and foods high in saturated fat are associated with cancer, high cholesterol, and high blood pressure. Overindulging in these can be a recipe for disaster

A keto diet is particularly risky for nursing mothers. Because ketosis increases your risk of dehydration, breastfeeding women ought to reconsider whether to follow a keto diet.

While most risk factors of a keto diet aren’t too severe, one of them is especially dangerous. The greatest risk of following a ketogenic diet is known as ketoacidosis. This dangerous condition occurs when ketones build up, turning the blood acidic. Untreated, ketoacidosis can damage the liver, kidneys, or brain and can ultimately be fatal. Diabetics on a keto diet are at the greatest risk for ketoacidosis and should therefore keep a close watch on their glucose and ketone levels throughout the day.

Teri Katzenberger ~ Nutrition & Weight Management Educator

EditME-24.jpg

My name is Teri Thompson-Katzenberger; I am the proud Founder & Owner of The Master's Club LLC. The Master's Club is a Private Fitness Club, Exclusive to Men & Women who are serious about Getting Fit & Healthy from the inside out!. Open to ALL Men & Women. 

My Moto: "Success comes from the style in which you use, to achieve a healthy life" "We certainly age each year, however, we do NOT have to be growing old in the process!"
A fitness & nutrition enthusiast since 1992, I have brought my one of a kind ideas and unique talents with me to The Master's Club Fitness. 

Having "self image" issues for over 20 years & a chronic eating disorder for over 4+ years, as well as other addictions and life challenges, I can certainly relate to all individuals. I teach and train people on everything I do to live a healthy ~ clean ~ full active life! More people today, then ever before, want to feel good ~ look good and most importantly, live a healthy life. They do not want to be held hostage by their scale nor in bondage to health issues & ailments. I have the ability to help all people of every shape, size, age, etc. to look and feel great about themselves. Re-shaping your shape and developing a "new you" is what I am all about.

I am on a Mission to take Health & Wellness along with Fitness & Nutrition to a NEW LEVEL! At The Master's Club, it's all about You! Your Needs + Your Wants = Your Results!

My Mission Statement: Educate and Train people in Fitness & Weight Management ~ To enhance their lifestyle Physically ~ Emotionally and Spiritually.