#1 Leafy greens
Medical experts call them one of nature's miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.
#2 Nuts
Many nutritionists recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!
#3 Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit.
#4 Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.
#5 Yogurt
Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis
Wednesday, March 31, 2010
Weight Loss and Counting Calories
It's a simple approach to losing weight-burn more calories than what you take in with food and you will lose weight. Research is now showing there is much more to losing weight than just focusing on the old caloric equation of calories expended vs calories consumed.
Why is it that so many struggle to lose even though they are only taking in low caloric totals each day? If this describes you, you're not alone. We've been taught this is all that matters when it comes to losing weight. Popular weight loss programs all adhere to this philosophy and regularly put people on 1200 calorie diets. While calories is part of the equation it certainly isn't everything and low calorie diets lead to many problems including fatigue, poor mood and nutrient deficiencies.
As a nutritionist this is one of the biggest problems I see. People trying to cut calories and as a result causing many deficiencies especially healthy fat intake and fiber-both of which are crucial to losing weight.
Understanding what affects your metabolism is key to understanding why there's more to losing weight than what you've been taught. Consider the following metabolic disruptors:
* Sleep patterns-research now shows those who eat a good diet but lack proper amounts of sleep have trouble losing weight. This is important research because it shows that someone can be eating well and adhering to a low calorie diet and still struggle to lose weight.
* Stress hormones-high cortisol levels contribute to poor metabolic function and not only leads to abdominal weight gain but also breaks down muscle tissue. This again explains how someone can be following a low calorie diet and not lose weight because of high stress hormones in the body.
* Thyroid imbalances-thyroid problems are often misdiagnosed and millions have what is called sub-clinical hypothyroidism. Poor blood testing and wide reference ranges are part of the problem. The bottom line is that many have been told they don't have a problem when in fact their thyroid is not functioning at optimal levels and causing an inability to lose weight.
* Gut problems-if your gut is not functioning well and you have bloating, gas, or poor elimination this greatly impacts how well you will lose weight. Research with lab rats shows when adding good bacteria and cleaning up the gut lab rats were able to lose weight and prevent diabetes. Many also have food sensitivities that impact their ability to lose weight as well.
* Inflammation-there is a major connection between inflammation and weight. While most are unfamiliar with this connection it is one of the most important aspects to achieving long term weight loss success. Eating the standard American diet leads to inflammation and the overgrowth of bad bacteria.
These are just some of the metabolic disruptors that need to be addressed to lose weight and keep it off.
If you're tired of playing the calorie game and are committed to trying a better approach I invite you to contact me at ereardon@myboostfitness.com
Why is it that so many struggle to lose even though they are only taking in low caloric totals each day? If this describes you, you're not alone. We've been taught this is all that matters when it comes to losing weight. Popular weight loss programs all adhere to this philosophy and regularly put people on 1200 calorie diets. While calories is part of the equation it certainly isn't everything and low calorie diets lead to many problems including fatigue, poor mood and nutrient deficiencies.
As a nutritionist this is one of the biggest problems I see. People trying to cut calories and as a result causing many deficiencies especially healthy fat intake and fiber-both of which are crucial to losing weight.
Understanding what affects your metabolism is key to understanding why there's more to losing weight than what you've been taught. Consider the following metabolic disruptors:
* Sleep patterns-research now shows those who eat a good diet but lack proper amounts of sleep have trouble losing weight. This is important research because it shows that someone can be eating well and adhering to a low calorie diet and still struggle to lose weight.
* Stress hormones-high cortisol levels contribute to poor metabolic function and not only leads to abdominal weight gain but also breaks down muscle tissue. This again explains how someone can be following a low calorie diet and not lose weight because of high stress hormones in the body.
* Thyroid imbalances-thyroid problems are often misdiagnosed and millions have what is called sub-clinical hypothyroidism. Poor blood testing and wide reference ranges are part of the problem. The bottom line is that many have been told they don't have a problem when in fact their thyroid is not functioning at optimal levels and causing an inability to lose weight.
* Gut problems-if your gut is not functioning well and you have bloating, gas, or poor elimination this greatly impacts how well you will lose weight. Research with lab rats shows when adding good bacteria and cleaning up the gut lab rats were able to lose weight and prevent diabetes. Many also have food sensitivities that impact their ability to lose weight as well.
* Inflammation-there is a major connection between inflammation and weight. While most are unfamiliar with this connection it is one of the most important aspects to achieving long term weight loss success. Eating the standard American diet leads to inflammation and the overgrowth of bad bacteria.
These are just some of the metabolic disruptors that need to be addressed to lose weight and keep it off.
If you're tired of playing the calorie game and are committed to trying a better approach I invite you to contact me at ereardon@myboostfitness.com
Tuesday, March 2, 2010
How Stress Affects Your Weight
If you're under a lot of stress you probably have noticed many different symptoms. You may not sleep as well as you'd like, your mood may be affected, you may crave more sugar and starches and you likely will notice weight gain especially around your midsection. Stress affects your weight the following ways:
1) Breaking down lean muscle tissue
Elevated stress hormones contribute to the breakdown of lean muscle tissue. The breakdown of muscle tissue is very detrimental because muscle tissue is metabolically much more active than fat, meaning it burns more calories. When you are breaking down muscle you are in a catabolic state as opposed to anabolic-building muscle.
2) Increased cravings
High cortisol levels from too much stress cause increased cravings for sugar and refined carbohydrates. Often one will reach for poor quality foods (sugar) to satisfy cravings and keep them going and as a result pack on more pounds.
3) Increased abdominal fat
Numerous studies have linked stress and the oversecretion of cortisol with obesity and increased storage of abdominal fat.
What to do about it:
* Practice stress management techniques 10-15 minutes each day.
* Exercise
* Include protein with each meal to stabilize blood sugar levels.
* Identify the stressor and work toward making changes if possible.
* Take nutritional supplements especially B-complex vitamins and vitamin C to help deal with stress. Those under lots of stress are depleting their bodies of vitamin B and C at a faster rate compared to those not under as much stress.
* Do saliva testing to evaluate stress hormone levels.
For more information, email ereardon@myboostfitness.com
1) Breaking down lean muscle tissue
Elevated stress hormones contribute to the breakdown of lean muscle tissue. The breakdown of muscle tissue is very detrimental because muscle tissue is metabolically much more active than fat, meaning it burns more calories. When you are breaking down muscle you are in a catabolic state as opposed to anabolic-building muscle.
2) Increased cravings
High cortisol levels from too much stress cause increased cravings for sugar and refined carbohydrates. Often one will reach for poor quality foods (sugar) to satisfy cravings and keep them going and as a result pack on more pounds.
3) Increased abdominal fat
Numerous studies have linked stress and the oversecretion of cortisol with obesity and increased storage of abdominal fat.
What to do about it:
* Practice stress management techniques 10-15 minutes each day.
* Exercise
* Include protein with each meal to stabilize blood sugar levels.
* Identify the stressor and work toward making changes if possible.
* Take nutritional supplements especially B-complex vitamins and vitamin C to help deal with stress. Those under lots of stress are depleting their bodies of vitamin B and C at a faster rate compared to those not under as much stress.
* Do saliva testing to evaluate stress hormone levels.
For more information, email ereardon@myboostfitness.com
Aspartame News
The company that produces Aspartame is renaming the product to Aminosweet trying to sound like a natural sweetener. The name may sound healthier but it still has the same toxic ingredients. There is evidence that Aspartame can cause neurological brain damage, cancerous tumors, and endocrine disruption. Many don't realize that Aspartame was invented as a drug and upon realizing it's sweet taste was transformed into a food additive. Stay away from Aspartame despite it's new name.
Eric Reardon - MS, CNC
Boost Fitness
ereardon@myboostfitness.com
Eric Reardon - MS, CNC
Boost Fitness
ereardon@myboostfitness.com
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