Fitness Trucking Video

We hope you enjoyed the guest post from Siphiwe at Fitness Trucking. If you’ve not had a chance to read it, click here https://blog.cronometer.com/truckers-lose-weight-with-cronometer-com/

We just watched a great video of Siphiwe from 2015 with Huffington Post that we’d like to share with you:

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Helping Truckers Lose Weight with cronometer.com

My name is Siphiwe Baleka and I am the Founder of Fitness Trucking.

Siphiwe Baleka

Siphiwe Baleka – Founder Fitness Trucking

Changing The Culture Of The Unhealthiest Occupation

Fitness Trucking was founded in order to revolutionize the transportation industry by creating a culture of fitness within it. My goal is to take the unhealthiest occupation in America, and make it a model for corporate wellness. In the process of doing that, I am helping a lot of people significantly improve their lives.

In 2014, my Fitness Trucking 13 Week program helped transportation carrier Prime Inc. win the “Healthiest Company Award” during the Digital Health Summit at the Consumer Electronic Show (CES) in Las Vegas. Soon after that my program was featured in Men’s Health Magazine, then Sports Illustrated. Fox Sports did a seven-minute documentary that won a Sports Emmy in 2016. Eventually, the Atlantic dubbed me “The Fitness Guru to the Trucking Industry”. Now, I have the #1 weight loss program in the country which is described in my book, 4 Minute Fit: The Metabolism Accelerator for the Time Crunched, Deskbound and Stressed-Out.

4 minute fit

4 minute fit

Simple and Accessible Fitness Strategies

Now, I don’t consider myself a “guru” and my methods for helping truck drivers lose weight are based on simple, effective strategies. When it comes to nutrition, I rely on the Cronometer app. Using the app, I can help drivers make a few, strategic changes that have a maximum effect towards fat burning and weight loss. Let’s look at an example.

 

Client Name Meal Frequency Calories Carbs Protein
Doug     Alred 2.8 1984 256.4 78.8
2.5 1875 177.1 80.6
4.9 1904 134.9 110.7
4.6 1533 93.1 97.3
5.1 1924 130.8 113.4
5.3 1896 101.5 120.8
5 2009 135.5 111.7
5.1 1784 112.7 114.3

 

 

My client, Doug Alred, started my program weighing 297.8 lbs. In the first week of the program, Doug logged everything he ate and drank.  Using the “add note” feature, he labeled each meal so that I could calculate his meal frequency, which turned out to be just 2.8 meals per day. So, I wrote Doug, explaining,

“Logging your nutrition is the most effective tool you have… it keeps you accountable and builds your knowledge on food so that when you are choosing meals in the future, you understand what the best choices are for your health. The meal frequency is the first and most important priority we want to make because it directly controls your metabolism. To increase your metabolism, you need to eat every three hours, (breakfast, snack, lunch, snack, dinner) which will increase your meal frequency to at least 5 meals each day. This will ensure your metabolism is burning throughout the day, so plan your meals ahead of time.”

Improvements

After three weeks, Doug was able to get his meal frequency to 4.9 and he was able to keep it at or above that level for the rest of the program. Doug’s other nutritional problem was too many carbs. During that first week Cronometer showed that Doug was averaging 256g of carbs per day. That’s high if one’s goal is weight loss. So, I instructed Doug to gradually cut his average daily carbohydrate consumption a little each week. Three weeks later, Doug was down to 134.9g and was able to maintain this level for the rest of the program. Nutritionally, that’s all that we did. Doug could eat whatever he wanted so long as he kept his meal frequency at 5.0, his carbs at 140g or less, and calories between 1700 and 2000.

During this time Doug exercised just once a day for about 15 minutes following my Active Trucker Phase 1 and Phase 2 program on the Skimble app.

Proven Results

You can see the results of his nutrition and exercise in the changes to his body composition (see chart below). Doug lost 29.2 lbs. and 9.8% of his body weight in just 13 weeks. His body fat dropped from 41% to 37.4% while his visceral fat rating – a measure of the fat surrounding his internal organs – dropped from 22 to 19.

 

DATE Weight Body Fat % Water Weight Muscle Mass Physique Rating BMR MET Age Bone Density Visceral Fat Rating
6/17/2017 297.8 41 44.1 167.2 2 2470 50 8.6 22
6/25/2017 299 NA NA NA NA NA NA NA NA
7/9/2017 295.4 37.5 45.2 176.4 2590 50 9 21
7/16/2017 291.4 45.1 43.1 152.4 2 2269 50 7.8 23
7/23/2017 288 43.8 43.4 154.4 2 2289 50 8 23
7/30/2017 284 42.7 43.7 155.2 2 2294 50 8 22
8/6/2017 279.8 40.6 44.2 158.2 2 2323 50 8.2 21
8/13/2017 277.6 40.6 43.7 158.2 2 2241 50 8.2 22
8/20/2017 276.8 40.2 44.4 157.6 2 2311 50 8.2 21
8/27/2017 273.8 NA NA NA NA NA NA NA NA
9/3/2017 271.8 38.8 44.9 160 2 2331 50 8.2 19
9/10/2017 270.4 38.1 45 161 2 2328 50 8.2 19
9/17/2017 268.6 37.4 45.1 161 2 2326 50 8.2 19

 

Doug's Weight Loss Transformation

Doug’s Weight Loss Transformation

Change Your Nutrition, Lose Weight

Doug’s is a great example that changing your nutrition to get outstanding weight loss results doesn’t need to be overwhelming. With a tool like Cronometer, the most strategic areas for improvement can be easily identified. Specific foods that are causing damage can be identified and changed and small changes that cause maximum fat-burning can be implemented.

To learn The Blake Method – the most effective, least time-consuming way to burn fat and lose weight – get the book, 4 Minute Fit http://www.siphiwebaleka.com/4-minute-fit/

If you would like weight loss coaching or nutritional help, go to:

http://www.siphiwebaleka.com/contact/

 

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Six Tips for Successful Weight-Loss Tracking

I’m Susan Macfarlane and I’m a Registered Dietitian Nutritionist running a busy private practice in Canada’s capital of Ottawa, Ontario. I’m also a nutrition contributor at cronometer.com, where I answer all your nutrition and health-related questions in the forums. This is my second blog post on cronometer.com

If you’ve ever tried to lose weight in the past, it’s likely you’ve heard the old adage of “eat less and move more” from well-meaning friends, family members, and even healthcare professionals. Although it seems like a logical approach to losing weight, this sentiment doesn’t capture the subtle complexities that influence weight. Our individual biology, environment, and psychology all play a role in how our bodies lose and gain weight. Becoming aware of your eating and exercise habits, and the factors within your environment that support or sabotage your weight loss attempts, is crucial for long-term, healthy weight loss.

Below you will find a summary of the six key tips I use in my nutrition practice to help clients meet their weight loss goals.

1.    Start tracking your lifestyle

Before you change what you eat, you need to know why you eat. Specifically, you need to identify the people, situations, time of day, foods, and emotions that make you want to eat. Similarly, it’s important to note the factors that motivate you to exercise vs. get in the way of your fitness goals. Cronometer allows you to gather these details in real time using the ‘Add Note’ feature.

Below you can see how this client’s poor night’s sleep motivated her to skip breakfast.

 

Lack of sleep led to poor breakfast choice

Lack of sleep led to poor breakfast choice

2.    Do not wait until the end of the day to log your food

Try to recall what you ate for lunch two days ago. Can you also remember how much of each item you ate, as well as the sauces and oils that were added? How’d you do? 😉

If you’re like most people, you have no idea what you ate for lunch two days ago, let alone the amount you consumed. But when it comes to weight loss, these details matter. As much as possible, I encourage my clients to log their food as they eat. This is easiest for those working at a desk where they can keep the Cronometer tab open. I also suggest setting an alarm to remind you to complete your entry. And if you can’t log right away, snap a photo of your meal then log it when you can.

3.     The more calories a food has, the more carefully it should be measured

I don’t believe that every morsel of food should be weighed or measured. However, there are a few calorie-dense items (even healthy ones) that we should measure before we eat them, given how easy they are to over-consume. The following list is a quick summary of the foods I ask clients to weigh or measure until they feel comfortable eye-balling a portion. (Note that I am not arguing over the healthfulness of the following items, only the calorie density.)

  • All fats (butter, margarine, oil, etc.).
  • Nuts, seeds, and nut butters
  • Alcohol and sugar-sweetened beverages
  • Indulgences, (chips, chocolate, ice cream, etc.)
  • Pasta, rice, breakfast cereal
  • Meats
  • Cheese
  • Sauces and salad dressings

The two food groups that I don’t worry about measuring are fruit and vegetables since these foods are naturally low in calories; under and overestimating them will have little impact on total daily calorie intake.

4.    Overestimate how much you ate at restaurants

Cronometer boasts an impressive database of restaurant meals and foods, making it easy to record meals eaten away from home. However, keep in mind that nutrition information determined by restaurants is not always accurate.  In general, the more complex an item, the greater the nutrition discrepancy may be. In addition, there is a big (calorie) difference between eating a sandwich that you made from home and a sandwich you ordered in a restaurant.

I suggest overestimating your portion at fast-food restaurants by 10-20% and at sit-down and family style restaurants by 30-40%. At the end of the week, it’s better to overestimate how much you ate and see a weight loss versus underestimate and see no change or a gain in weight without knowing why.

5.    Take advantage of the Recipe Analyzer

Entering recipes can be a pain, especially when Cronometer includes the calorie and nutrient information for a dish that looks similar to what you made. However, there can be significant calorie and nutrient variation between your recipe and those included in Cronometer’s database, which can influence your weight loss outcome.

My advice is to think about the recipes you cooked over the previous two weeks, entering those you made often as a “New Recipe” in Cronometer. It’s also a good idea to set some time aside each week (for example, when you are menu planning or meal prepping) to enter any new recipes into your Cronometer recipe account. Learn how to create a custom recipe and share it with friends by clicking on the link below.

https://www.youtube.com/watch?v=NuBP7bhzNyg&index=7&list=PLwVXgmubuwgJrxhZXqfs-Wv4tSCwUyeIV

6.    Treat Cronometer as a meal planning app

When it comes to sustainable weight loss, planning and organization are your best assets. People tend to struggle the most with their food choices when they are hungry and have no plan for what they are going to eat. In this situation, we usually opt for the easiest (but not necessarily the healthiest) option.

Because Cronometer allows you to track your meals before you eat them, you can use your food diary to create custom meal plans for you and your family. I advise my clients to block off some time during the weekend (before grocery shopping) to plan a week’s worth of meals and snacks. Any new recipes that will be used during the upcoming week can also be added. Meal planning makes tracking during the week easy since the food is already entered. In addition, you can drag and drop meals and snacks into upcoming weeks to create a reusable and dynamic meal plan.

If you have other tried and trued tips for weight loss tracking, I’d love to hear about them. Feel free to leave a comment or head over to the forum to share your tips!

 

 

 

 

Posted in Fitness, General, Health, Nutrition, Uncategorized | 2 Comments

New Features: Search Tabs and Polar Integration

We have a few new and useful features out that we wanted to tell everyone about: Search Tabs and Polar Integration

New Search Tabs

The first is a new set of search tabs that help you find the food you want even faster. Our Gold users got a sneak peak of this feature, and we will be rolling it out to everyone in the next week.

New Food Search Results

New Food Search Results

There are several new tabs to help filter your search results, and you can learn more about each one here, but there are a few cool items we wanted to point out. First, you can now mark foods as favorites by highlighting the food and clicking the star icon next to the name.

Star For Favorite Food

Star For Favorite Food

Once a food has been marked a favorite, it will appear under the favorites tab.

Favorites Tab

Favorites Tab

The Custom tab is also worth noting. This tab will display all the custom foods and recipes you have created or have been shared with you. In every tab, you can narrow the results by entering text in the search box.

 

Polar Integration

We have also released an integration for Polar devices. If you go to the profile in your account you should now see Polar as an option in the Devices section at the bottom.

Polar Integration

Polar Integration

We hope these new features make logging your data even easier. Take care!

-The Team

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How Cronometer changed my nutrition practice (and can change yours too!)

I’m Susan Macfarlane and I’m a Registered Dietitian Nutritionist running a busy private practice in Canada’s capital of Ottawa, Ontario. I’m also a nutrition contributor at Cronometer, where I answer all your nutrition and health-related questions in the forums.

In my practice, I am an expert consultant on vegan and vegetarian diets, and specialize in weight management and eating disorder recovery. As such, I spend much of my day conducting food recalls and analyzing dietary records. Although this provides me with valuable information about my clients’ dietary patterns and nutrient intakes, the process is quite tedious and time-consuming. And despite feeling knowledgeable and competent in my role, it is difficult to determine the dietary adequacy for all essential forty-ish nutrients from memory. Consequently, I often feel as though I only have a snapshot of my clients’ true dietary intake.

 

One-of-a-kind nutrition software

I have dabbled with various nutrition apps in the past, but am usually underwhelmed by the nutrients analyzed and the databases used. On the advice of a friend, I decided to test out Cronometer for a few days using my own diet and was impressed with the results. Not only did Cronometer accurately predict my calorie and protein requirements, it also looked at essential amino acids, fatty acids, vitamins, and minerals, alerting me to those that were low in my diet. As a result of this feedback, I started adding almonds to bump up my vitamin E intake, and a tablespoon of hemp seeds to bring my ratio of omega 3 to 6 into the desirable range.

 

How Cronometer can enhance your nutrition practice

Given the benefit I derived from Cronometer, I decided to use the nutrition software in my practice and quickly realized that not only was it saving me time and energy, it was also empowering my clients to make more informed food decisions. Below is a summary of how I am using Cronometer as a dietitian and the ways in which it has added value to my practice.

 

Visual comparison of energy intake relative to energy expenditure

Cronometer uses the Mifflin St. Jeor equation, with relevant activity factors, to predict estimated energy requirements. In addition, there is the option to track daily and weekly calorie expenditure from structured activity through Cronometer’s exercise database derived from the 2011 Compendium of Physical Activities.

A visual depiction of energy intake relative to expenditure can be found beneath the food diary, providing a quick, at-a-glance reference of energy balance.

Energy Intake

Comprehensive vitamin and mineral assessment

When my clients come to me, they want to know if they are missing any vitamins or minerals from their diet, and if so, how they can add them in. Using Cronometer, I can determine if my clients are at risk of a nutrient deficiency/excess by comparing their intake of essential nutrients to the Dietary Reference Intakes (DRIs). Hovering your mouse over a nutrient allows you to take your analysis one step further and see where the nutrient is coming from in your clients’ diets.

Mouse Hover

 

Provides features for special populations

All nutrient targets in Cronometer can be individualized, which is incredibly beneficial when working with clients with unique nutritional requirements. One of my favourite features is the ability to track “Net Carbs” or total carbohydrates minus fibre. This feature has simplified carb counting for my clients with diabetes, helping them to better understand how food influences their blood sugars.

Cronometer also offers the option of tracking as a pregnant or breastfeeding female, with nutrient targets reflecting the increased needs of this population.

 

Monitoring of biometric values

Cronometer allows for the monitoring and evaluation of important anthropometric and biochemical measures that inform you, as the clinician, if your nutrition intervention is achieving its intended goal. Gold members also have the option of tracking additional biometric values that are relevant to their area of practice.

biometric

 

The Professional account takes your practice to the next level

Cronometer recently released their “Pro Account”, which has been a game-changer in my practice. As a pro member, I can view my clients’ diaries prior to their appointment, generate detailed nutrition reports, and share recipes and foods that I have created in my own diary. Additionally, I have the option of creating accounts that only I can see, which I use for my clients with eating disorders to track their weight progress, biochemical values, and dietary intake.

Your pro account also gives you access to the professional database where you can advertise your services, skills, and areas of expertise to prospective clientele.

Pro Nutrition Practice Directory

 

Cronometer empowers your clients

By far the greatest benefit I have seen since using Cronometer in my practice is the change in my clients’ eating habits. Knowledge truly is power and my clients report that Cronometer has been an asset in helping them lose weight and improve the quality of their diets.

If you’d like to learn more about my practice and how I use Cronometer, get in touch with me through my website: www.susanmacfarlanenutrition.com.

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Report issues with foods

With millions of food products on the global market, keeping our database complete and correct is a big job. We’re working on some major projects to improve our curation abilities, and today we’ve rolled out the first of these improvements. We’re making it easier to report issues with our foods so that our curation staff can review and amend any errors and omissions.

On the web version, if you open a public food in the food editor (on the Foods tab) you can select ‘Report Issue…’ from the food editor action menu:

Report Issue Menu Item

This will bring up a dialog where you can explain the issue and attache photographs of the label as evidence for our curation team to review.

Report Issue Screen

This new feature, along with some great back-end tools to streamline curation tasks, are part of our long term solution to keeping on top of the ever-changing food product landscape.

We’ll be rolling out this feature to our mobile apps in the near future as well.

With the help of our community, we intend to build and maintain the best and most accurate food and nutrition database on the market!

Posted in Development, Nutrition | 15 Comments

Important security announcement regarding the ‘Cloudbleed’ vulnerability.

Last night Google’s security team published details about a security bug in a leading cloud services provider, Cloudflare.

Cloudflare sits between web sites and users to optimize content delivery and provide protection from hackers and DDoS attacks. Cloudflare is used by over 4 million websites, including cronometer.com.

While the practical risk to our users is considered extremely low (1 in every 3.3 million web requests potentially leaked memory from their system), we want to make sure you are aware that there was the potential for your passwords and session tokens to be leaked if you used cronometer while the vulnerability was active (September 22nd, 2016 — February 18th 2017).

As a precaution, we will be invalidating all session tokens generated during this window, which will result in many people getting logged out of the app. It is also advisable to change your cronometer.com password, as well as for any other sites you may have accounts with that were using Cloudflare (Fitbit, Uber, OkCupid, Yelp, and many more).

For more general information on the issue, this TechCrunch article has a good summary.

Again, to be clear, we believe there is practically little to no risk to our customers, and there’s no evidence any of our customers’ sessions were compromised,  but we are taking all necessary precautions. If you have any questions or concerns, please contact our support team at support@cronometer.com.

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Cronometer Professional Edition

Cronometer ProWe’re excited to officially announce our new product for health care professionals. The new professional edition is designed for Dieticians, Trainers, Coaches, & Doctors who need to track and manage multiple profiles within cronometer.

Some of the key features:

  • The professional edition includes all of the gold features for both the professional and all of their clients.
  • The professional has access to view and edit all of their client’s data and targets, and can generate reports and share custom foods and recipes with their clients.
  • Our system is HIPAA compliant and suitable for use by health-care practitioners
  • Professionals can create internal profiles or link to a client’s existing cronometer account
Pro

Professionals have a new PRO tab where they can manage their clients

To enroll in our Professional Edition, simply log into your cronometer.com account on the web, click your email in the upper-right of the screen and select ‘Professional Edition…’ from the drop-down menu.

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Sugar Alcohols, Vitamin D study, and Supplements

Sugar Alcohols

We’ve now added support to track total Sugar Alcohols (polyols) in the carbohydrate breakdown. Please note we only currently have data for this in some of our whole foods database. By default they are not tracked as a target in your diary, but you can enable this on the Profile tab.

GrassrootsHealth Vitamin D Study

You can now join and link to an ongoing long-term study on Vitamin D.  Through them you can order your at-home vitamin D blood test kit and have your vitamin D serum levels measured every 6 months. Linking your cronometer account with their system will allow sharing your diary data with the researchers. They hope to learn more about how your diet, exercise, and supplementation affects your vitamin D serum levels. If you want to enroll, visit the Profile tab in cronometer and enroll in the Sharing section.

Supplements Store

Need dietary supplements like protein powders, workout & recovery supplements, and vitamins? We’ve partnered with strength.com to bring our US customers a supplement store with a great selection of high quality supplements.  Get some great deals and help support cronometer at the same time by ordering through our supplement store.

 

 

Posted in General | 8 Comments

Garmin Support Added

We’ve just rolled out support for garmin devices!

You can now sync your Garmin data (activity, sleep, and heart rate) into cronometer. To link your account, just login to your cronometer.com account and go to the Profile tab. Find the Garmin section at the bottom and click the corresponding button to link and follow the steps to authorize:

Link to Garmin

Happy tracking!

Posted in Development, Fitness, Health | 25 Comments