The 10-3-2-1-0 Better Sleep Formula


In this newsletter I’ve included a formula I stumbled upon for better sleep.

Although this isn’t a direct ‘diet’ topic, indirectly sleep is incredibly important to your overall health and both muscle growth and fat loss, depending on your goals.

If you don’t already place a very high priority on sleep, I won’t spend too much time trying to convince you because there is no reason not to make it one of your highest priorities.

Instead, I’m going to share a formula that many highly productive people use to achieve greater levels of sleep because for many people, even if they want to sleep more, they “can’t.”

As with nearly everything in life, if you can apply some structure or a formula around your goals (in this case getting better sleep), your chances for success will improve dramatically.

This system helps you get to bed on time, sleep better, and wake up the next morning well rested and ready for battle.

One major caveat though – this assumes you have already put some structure in place so that you will have 8 hours to sleep. If you haven’t done that yet, start there first.

The Formula goes by many names. The one we will use is “The 10-3-2-1-0 Goodnight Formula for Better Sleep”.


The 10-3-2-1-0 Goodnight Formula for Better Sleep

10 hours before bed – No more caffeine
3 hours before bed – no more food or alcohol (although I change this to just no more alcohol)
2 hours before bed – no more work
1 hour before bed – no more screen time (turn off all phones, TV’s, and computers)
0 – the number of times you will hit the snooze button in the morning


Rules – The fact that it is a formula, rather than some general ‘good ideas’ is important. Even just being cognizant of the formula will make you more likely to follow it because there is not room for wishy-washyness.

For instance, you won’t find yourself saying ‘Well, I usually try to not drink too much before bed, but it isn’t that much so it isn’t a big deal.’

Instead you will find yourself saying, ‘I don’t drink alcohol within 3 hours of bed and I’m going to bed in 3 hours, so I can’t have this additional glass of wine.’

Why Caffeine – 10 hours is generally the amount of time required for your body to clear it from the bloodstream and eliminate its stimulatory effects. This depends on the person though as some people are faster caffeine metabolizers than others.

Why Alcohol – Alcohol does allow people to fall asleep quicker and sleep more deeply for awhile, but it reduces REM sleep – the part most important to feeling rested.

Why Work – It takes a couple hours for your brain to stop running in circles on work issues. If you jump right into bed you will still be thinking about the problems of the day. Instead, stop work at least 2 hours before bed and do a quick brain dump – create a list of outstanding stuff so you aren’t running through a to-do list all night.

Why Screen Time – The blue light from the devices most people use affect your body’s production of sleep inducing melatonin and shift your body’s natural clock, known as its circadian rhythm. One solution is to use special glasses that block blue light.

Instead, I highly recommend just turning off all screens. Spend the final hour of your day reading real books, talking with your family, meditating, etc. In the long run this will have much more positive impacts than another 30 min. browsing Facebook.

When You Get Up – The last step comes in the morning. Everything you did in the formula the day before should have you better rested, but when you rise you may still be tempted to linger in bed. Don’t! Instead, get up immediately and start your day.

Remember it’s your one and only life, and the day is wasting as you lay in bed.

So What Do I Do?

Every once in awhile people ask what my diet looks like, or my day.

Here’s what the end of my day looks like to guarantee better sleep.

1. I aim to be asleep by 10pm at the latest and wake up at 6am. Although I find myself starting to shift more towards 9-5 because I can be so much more productive when I’m up before the world starts banging on my door.

2. Around 8pm I stop any and all work, including reading via work related articles, blogs, books, etc.

3. Around 9pm my phone is closed and charging for the next day, the TV is off (I’m not much of a TV watcher anyway), and I’m preparing a cup of Yogi Soothing Caramel Bedtime tea – delicious, caffeine free, and contains rooibos to promote sleep (thank you Tim Ferriss for the suggestion.)

4. Between 9 and 9:30pm I climb into bed with a fiction book (and sometimes the remainder of my tea), and start reading till at the latest 10pm (I usually don’t last that long). Right now I’m reading Time and Again by Jack Finney and I highly recommend it.

5. Lights out for good at 10pm.

6. I usually wake up around 5:45 – 15min. before my alarm clock goes off.

And then it is off to the races (or a hot coffee and round 2 of that book on my porch).

Make it a great day,


P.S. Questions? Concerns? Want to shoot the breeze? Remember you can always reply to this email or give us a call at 866-833-0634. We love hearing from you.


Low Carb – The Many Variations

Low carb diets are known for being a great option for weight loss, but what does a low carb diet really mean? Is it as simple as lowering your intake of carbohydrates in order to lose a few pounds? Not necessarily, according to the powers that be in the diet world. There are many variations of low carb diets that can make it very difficult to know which one to choose. Read on to learn about the most popular low carb diets and the differences between them so you can better determine which one will work for you.

The Atkins Low Carb Diet

The most well-known, and likely still the most popular form of a low carb diet, The Atkins Diet has been around for decades and was the first of its kind. It allows for a very limited number of carbs in the diet, with the first few days being even more limited than later in the diet, and is likely the most extreme form of low carb dieting that people choose. It is the topic of much debate about whether the unlimited amounts of protein and limited carbs are healthy (although studies have shown that those on Atkins don’t have an increase in bad cholesterol, and in fact have an increase in good cholesterol instead). In addition, the process of putting the body into ketosis (a stage in which you consume so few carbs the body is forced to burn its own fat for fuel) can actually harm muscle mass and create a state in the body that offers quick results in a manner that is hard to maintain on a daily basis. However, it is still being debated and studied regularly, and there is likely a reason it is still the most-used low carb diet.

The Diabetic’s Low Carb Diet

For many, the entire reason for going on any type of low carb diet is due to a predisposition for (or even a diagnosis of) diabetes. However, this type of diet is not limited only to those that are at high risk of developing the disease. Adopting a healthy low carb diet and maintaining it is one of the best ways to keep this and other diseases at bay. Because carbohydrates are processed in the body as a sugar, lowering the intake of carbs naturally leads to more regulated blood sugar levels.

According to WebMD, one study showed that diabetics on a low-carb diet designed specifically with diabetes in mind were able to cut their insulin dependency in half over a 22-month period. The diabetics’ low carb diet is one of the low carb variations that is specifically designed to regulate blood sugar levels, and it is restrictive, but not quite as restrictive as the Atkins.

Low Carbs in Phases

The South Beach Diet is a popular type of low carb diet that utilizes phases to create weight loss and better health. The beginning requires a strict Atkins-style form of carbohydrate restriction in order to eliminate the sugar and starch cravings that most people typically endure. Once the beginning strict low carb phase is passed, healthy carbs can be reintroduced to the diet. Many believe that this type of low carb diet is one of the best variations because it may be easier to stick with over time than a more restrictive type.

Eating Like a Caveman

The paleolithic diet is one type of low carb diet that offers a variation that goes by one simple rule – eat like a caveman. This variation on the low carb diet requires that you eat as you would long ago, before so many processed foods were readily available. Sugars and other modern day foods are banned, and meats are allowed in abundance (just as it would have been during paleolithic times). While dieters on the “caveman diet” typically show success in weight loss and health, in some ways it is more limiting than the Atkins form of low carb diet. Atkins promotes protein bars and other store-bought processed foods as part of the daily low carb diet, but the paleolithic diet frowns on these types of foods. Eating in an all-natural way that is also low in carb is of course a healthy option in most cases, but it might not always be easy to stick with.

Whatever type of low carb diet you choose to follow, you are sure to experience weight loss if you stick with it. And of course, it is always a good idea to check with your healthcare provider to make sure that any diet you consider undertaking is safe.

When you do choose your preferred variation of a low carb diet, be sure to stop by our store at Linda’s Diet Delites to find a variety of low carb snacks, mixes, breads and more!

Benefits of Liquid Raspberry Ketones Vs. Pill Form

Raspberry Ketones as a Dietary Supplement

Raspberry ketones are a great new dietary supplement that are beneficial in weight loss as well as many other health benefits, and without any reported side effects thus far. There are many different types of Raspberry Ketone dietary supplements available on the market, including those that contain green tea as an added dietary bonus. But what is the difference between raspberry ketones in liquid form and pill form?

Liquids are Easier for the Body to Absorb

Pills must be broken down by the body’s digestive system, which can sometimes interfere with the complete absorption of any type of pill, including raspberry ketone dietary supplements. By choosing liquid raspberry ketones, your body will be able to quickly and efficiently absorb the supplement.

No Swallowing Pills

If you hate swallowing pills or tablets, a liquid raspberry ketone supplement is definitely your best option. After all, what good is a supplement if you rarely take it because you hate having to swallow pills? Instead, you can simply take the liquid or even add it to a beverage for more convenience.

No Other Liquids Required

If you remember to take your dietary supplement (or are scheduled to do so) at a time when you are not at home or are otherwise on the go, the convenience of a liquid raspberry ketone dietary supplement cannot be beat. The lack of a need for additional liquid makes it simple to take your supplement the minute you need to, regardless of whether or not you have something to drink on hand.

To experience the many benefits of raspberry ketone dietary supplements, visit our store at Linda’s Diet Delites, where we offer this and a variety of other great healthy dietary supplements.

Red Raspberry Ketones – A Healthy Weight Loss Supplement?

Are you searching for a supplement that can assist you in getting that beach body without resorting to diet pills? There are many different kinds out there, but many of them provide negative side effects, such as bowel issues, shaky hands, heart damage, and more. If you are looking for a healthy alternative that can boost your weight loss efforts, raspberry ketones may be a great option for you! If you haven’t heard of raspberry ketones for weight loss, or if you have heard of them but are hesitant to give them a try, read on:

According to The Dr. Oz Show, raspberry ketones are safe and all-natural, being comprised of the primary compound of red raspberries. Raspberry ketones work in a similar way as coffee bean extract or green tea – their natural compounds promote the increase of the metabolic rate within the body, ultimately helping you achieve your weight loss goals.

Additionally, red raspberries have been used for centuries as a natural remedy for many medical conditions. These including easing menstrual symptoms and some gastrointestinal conditions. There are no side effects associated with the use of raspberry ketones, whether they are taken as a natural remedy for one of the conditions listed or as a weight loss supplement. However, some studies have shown that raspberry ketones can act similarly to estrogen within the body, so if you have any medical conditions related to the hormone, such as breast cancer, it is best to consult with your physician before taking this type of supplement.

When deciding to take raspberry ketones as a weight loss supplement, you will likely run onto many different versions to choose from. Liquid raspberry ketones are one option that will offer a more immediate effect on the body than pills. However, some pills will include a combination of raspberry ketones and green tea – both of which are widely known for their weight loss assistance. The best way to determine the right one for you is to browse many different varieties and compare costs and your personal needs in order to find the best variety of raspberry ketones dietary supplements for you.

While raspberry ketones have shown promise as a weight loss supplement, they work best in conjunction with a healthy low carb, low sugar diet. To stock up on great low carb foods to achieve your weight loss goals quickly, visit us at Linda’s Diet Delites!  

Wholesome Sweeteners Organic Blackstrap Molasses

Wholesome Sweeteners Organic Blackstrap MolassesFrom Wholesome Sweeteners, “Wholesome Sweeteners Fair Trade Certified Organic Molasses is a blackstrap molasses with a rich, full-bodied robust flavor that adds natural color and opulent caramel molasses tones to recipes. It is especially good in molasses cookies, in other baked goods, breads, sauces, BBQ sauces and in marinades. It can be used as a one-for-one replacement for refined blackstrap molasses.
Wholesome’s Organic Molasses is actually the end product, or by-product, of the production of our Organic Sugar. It is loaded with vitamins, minerals and trace elements naturally present in the sugar cane plant and is a good source of iron, vitamin B6, potassium, calcium and magnesium.The Fair Trade Certified logo is Wholesome’s guarantee that our farmers’ cooperatives are paid directly for the cane grown and milled. This means that the farmers can compete with factory farms, cultivate the quality of their crops, send their kids to school and build thriving communities. ”

Wholesome sweeteners Organic blackstrap Molasses is available online at Linda’s Diet Delites! Take a look!

Where The Primal Diet Fits In With Low Carb

primal dietPrimal dieting is becoming more and more popular among those looking to lose weight and improve serious health conditions, like osteoperosis. Read about the similarities and differences between primal and low carb diets.

As you know, diet fads are a mainstay of modern culture; it seems that a new one springs up every year, and for a time, dominates the diet industry. Low carb and gluten free diets have proven to have longevity — mainly because they work — but the newest “fad” diet is actually one that has been used before — by primitive man. The so-called “primal” diet is becoming increasing popular among people who are looking to lose weight and even fight terminal diseases, like cancer.

The primal diet was coined by nutritionalist Aajonus Vonderplanitz, and it focuses on eating high amounts of protein, little or no sugar, and raw foods that have not been cooked or otherwise processed through methods such as Pasteurization. Like the low carb diet, it has plenty of detractors: the medical industry continues to seek to destroy any revolutionary diets that seek to challenge the high carb, low calorie diet — even if a diet like the primal diet has been literally millions of years in the making!

Continue reading Where The Primal Diet Fits In With Low Carb

Breakfast Solutions for a Low-Carb Diet

One of the biggest issues for people starting out on a low carb diet is trying to find replacements for their usual carb loaded mealtimes. Finding substitutes that won’t leave them feeling hungry later, and fighting cravings for a double chocolate chip muffin or slice of toast and jelly is not as difficult as you would imagine — it just takes a little guidance in the right direction.

Starch-laden, high GI (glycemic index) foods have been populating the world’s breakfast tables for a long time. While it’s true that complex carbohydrates do slowly release energy throughout the day and are a valuable source of fiber, most breakfast cereals available in the supermarket aisles are far-removed from these so-called “good carbs,” and in most cases, add huge amounts of sugar and corn syrup, turning what should be the healthiest meal of the day into one of the least.

Luckily for those wanting to swap to a health-conscientious low carb diet, breakfast is probably one of the easiest meals to make low carb or carb free.  Here are a few suggestions for you:

Eggs Make a Perfect Low Carb Breakfast

Eggs are a brilliant and versatile breakfast fare. Bacon & eggs or sausage and eggs are great low carb breakfasts for the weekend when you’re lazing around reading the newspapers and chilling out.  A mid-week omelet can be whipped up in a few minutes with ham, cheese or mushrooms for a tasty, hot breakfast. Scrambled with some smoked trout or salmon, boiled or poached, fried over-easy or sunny side up, or hard boiled to eat on the run— eggs are a high protein, low carbohydrate food that offer endless breakfast possibilities.

(And even though we’re concentrating on breakfast in this article, the wonderful thing abut eggs is that they are the most inexpensive protein out there, and can easily substitute for a more expensive, elaborate lunch or dinner any time.)

Low Carb Waffles & Pancakes

Big Train Buttermilk Pancake & Waffle Mix
Big Train Buttermilk Pancake & Waffle Mix

Usually pancakes, waffles, and muffins are sugar-loaded and made with over-processed white flour, but there are low carb mixes available that allow you to have your (pan)cake and eat it, too! These are low or sugar free and use wheat gluten and low glycemic corn starch in place of regular wheat flour to provide a low carb but higher protein option to their traditional counterparts.


Dixie Diner Low Carb Instant Hot Cereal
Dixie Diner Low Carb Instant Hot Cereal

Breakfast Cereal Can Be Low Carb Too

For those who really want to have cereal-based products for breakfast, there are low carb alternatives available from the over-processed cereal choices found in supermarkets. There are nutritious, low carb granolas, delicious oat-based cereals, and even flax cereals to choose from—healthy low carb breakfast choices that are high in fiber, high in protein, heart-healthy, and free from sugar and wheat.  A perfect example is Dixie Diner’s Low Carb Instant Cereal which is a delicious blend of oats and soy and available in five different flavors.

Quick Fix Low Carb Cereal Bars

Quite often though in the course of our busy low carb lives, we don’t have time to chop and peel produce. Nor do we have time to prepare eggs and fry bacon. On occasions we need to be up, showered, and out of the door, and we need something quick and easy that needs no preparation and can be eaten on the run.

Sadly, a drawback of any low carb diet is that preparing meals may often be a bit more elaborate and time-consuming than simply grabbing a burger or slice of pizza.

Sometimes we can be sitting at our desks and feel a bit hungry mid-morning, so need something to carry us through until lunch time. Sugar-laden cereal and candy bars are not the answer for anyone on a low carb diet — but again, healthy low carb alternatives can be found.   Granola bars and low carb Atkins Advantage bars that come in a variety of flavors; you can even purge your chocolate cravings with sugar free chocolate without upsetting your low carb diet.

So, as you can see, breakfast really is one of the easiest meals to convert into a low carb meal.

Thanks for reading our article! Did you know that there are many great-tasting low carb food products on the market today that can make sticking to your low carb diet a breeze? Linda’s Diet Delites is a leading online supplier of low carb food products, offering a wide selection at affordable prices. Take a look!

*Michael Nace is a low carb blogger for Linda’s Diet Delites. He is not a Doctor, and his article does not represent the view and opinions of Linda’s Diet Delites, nor are his articles meant to be construed as medical advice.

Ketosis, Low Carb Diets & Burning Fat Instead of Sugar

With the ever-fluctuating price of oil and gasoline, more and more we hear about alternative fuels for today’s automobiles: traditional combustion engines are being replaced with hybrids, flex-fuel, diesel, and electrical engines, all in an effort to conserve energy and lower fuel prices.

If you’re one of the millions of people who both love the idea of alternative energy and are looking to lose some weight, you’re in luck: a low carb diet is all about switching the kind of fuel your body burns for energy. And this alternative fuel for your body is something that you probably have plenty of — fat.

Overdosing on Carbohydrates and Sugar

Few people realize how the majority of food that we consume in a given day is actually nothing more than sugar. While refined sugar is omnipresent in many of the foods that we eat, most forms of carbohydrates are metabolized like sugar. In the end, the pasta, white bread, rice, potatoes, fruits, and vegetables all end up as glucose in our bloodstream. And because many of us eat considerably more carbohydrates than necessary, the excess sugar in our system is converted into fat.

In this way, body fat builds up as a result of sugar, not dietary fat, as we have explained in another article.

The fact is, most peoples’ metabolisms are not capable of handling anything over 40 net grams of carbohydrates a day. Sure, you might know one or two people who can seemingly eat whatever they’d like, but the fact is, most people consume 4 or 5 times the amount of carbs in a day that they should. And people who suffer with their weight are almost always major carb bingers.

Ketosis: Burning Fat Instead of Sugar

A low carb diet effectively switches the fuel that a dieter’s body uses, switching from glucose to fat. Everyone has a Critical Carbohydrate Level, or CCL, that maintains their ideal weight. As you may have read about low carb dieting, when people exceed their CCL on a regular basis, they gain weight. However, with a low carb diet, as people stay well under their CCL, they begin to shed pounds, because their body switches from burning sugar to burning fat.

This is known as ketosis.

Ketosis is basically a metabolic process of converting fat into energy. During ketosis, your body releases fatty acids into your bloodstream, which are then converted into ketones. These ketones become the fuel for powering your brain, muscles, and other organs. And whatever ketones are not used are expelled through urine and breath. Therefore, not only does your body burn fat for fuel, but also you’re literally urinating and breathing out fat as well!

But the only way to engage your ketone engine is to stop feeding your body carbs.

Until you begin to restrict the glucose in your bloodstream, your body will continue to run on carbs and sugar. That’s because your metabolism always takes the path of least resistance: carbohydrates make for easily-converted and stored energy. When there’s no sugar present, however, your body has to work hard to convert fat into fuel.

And that’s a good thing!

Low Carb Versus Low Calorie

Let’s be clear: the low carb diet is not the only diet that encourages your body to engage in fat burning. Reducing calorie intake will have the same effect: if you need 2000 or more calories a day to fuel your body and you restrict your caloric intake, your body will indeed tap into fat reserves to make up the difference.

But there’s a big difference between the metabolic state of a low calorie dieter and a low carb dieter.

While the low calorie dieter’s metabolism is simply making up the difference between calories needed and calories consumed, the low carb dieter experiences an entire shift in their metabolism while in ketosis. That means that, as long as ketosis in maintained, there is a constant burning of fat for energy. The low carb diet doesn’t merely supplement the body’s need for energy; it retools the entire process by which you fuel it.

So, while the vast majority of diets out there will tell you that eating less is the key to weight loss, science and experience shows that ketosis is by far the most direct means burning actual fat while continuing to eat the same amount of food that you’re used to day in and day out.

Thanks for reading our article! Did you know that there are many great-tasting low carb food products on the market today that can make sticking to your low carb diet a breeze? Linda’s Diet Delites is a leading online supplier of low carb food products, offering a wide selection at affordable prices. Take a look!

Michael Nace is a low carb blogger for Linda’s Diet Delites. He is not a Doctor, and his article does not represent the view and opinions of Linda’s Diet Delites, nor are his articles meant to be construed as medical advice.