Overweight-it might not be your fault!
Jun 22, 2024
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By: Christina Andes
Date: September 19, 2023
According to the CDC four out of ten Americans are obese. Obesity is often the cause of multiple comorbid and chronic medical conditions including type 2 diabetes, some cancers, and heart disease. A staggering four million people die each year because of obesity according to the World Health Organization. Why the increase? I believe it is environmental factors primarily. Individuals can make a choice and work with a health coach to learn how to make healthier diet and lifestyle choices.
The amount of processed foods consumed today is at an increased level. A lot of the time the individual is unaware that what they are eating is bad for them. Some foods are obviously bad for us. Some examples are soda, sugar-sweetened coffee, ice cream, pizza, chips, French fries, donuts, and cookies. How about other foods? These can be fruit juices as most of the commercial brands contain just as much sugar as soda. There is also a high rise in convenience foods like canned soup, fish sticks, frozen dinners, and packaged meals that are highly processed. There are processed meats like hot dogs, deli meat, beef jerky, pepperoni, bologna, sausage, and canned meat. There are many sweetened dairy products like flavored yogurt, ice cream, popsicles, frozen yogurt, and milk-based drinks. There are the go-to snacks like chips, crackers, pretzels, and microwave popcorn. There are also protein bars, granola bars, cookies, pastries, and puddings. These foods are high in added sugar, fat, and calories. Deli meat also contributes to high cholesterol. Yet most people think of it as being healthy.
Then there are growth hormones in our food today. Growth hormones are used in the food supply to increase production and lower costs. These hormones are found in dairy and meat. However, the use of growth hormones in food production is banned in the European Union. To lower your exposure to growth hormones, choose organic when possible.
We also have pesticides in our produce, hormones in our dairy and antibiotics in our meat. Plus, nitrates are added to meat to preserve them and prevent the growth of harmful bacteria. It is best to buy organic and nitrate free foods whenever possible.
These chemicals that are commonly found in our food today are contributing to the obesity problem. You might be one of those people trying to eat healthy foods and exercising and still finding you weigh more than you want. Fast food is also readily available and people in general are busy looking for an easy meal.
Stress is also a factor in obesity today. People have higher demands on themselves. We must actively work on self-care to help combat these stresses.
The good news is that through good nutrition you can combat obesity issues and be healthier to keep from the diseases that develop. Our livers are taxed more than ever. The chemicals often end up in fat because the liver cannot keep up. Eating real food, practicing self-care, and reducing stress can be a huge health boost. It is important to know what super foods to eat to help maintain a healthy weight. You can in fact be at your desired weight. It takes knowledge of knowing what is happening today with obesity. I am telling you it is not your fault. Doing more intensive cardio is not the answer to your weight loss journey. It is in the food you eat. It is your answer to your weight loss and your medicine. Also, you need to reduce stress.
How Eating Vegetables Can Transform Your Health
By: admin
Date: May 10, 2024
In a world filled with fad diets and trendy superfoods, there’s one dietary staple that stands the test of time: vegetables. These colorful and nutrient-packed wonders have been celebrated for centuries for their numerous health benefits. From boosting immunity to supporting weight management, the importance of incorporating vegetables into your diet cannot be overstated. I am going to delve into the incredible benefits of eating vegetables and explore creative ways to incorporate more of them into your daily meals.
Nutrient Powerhouses:
Vegetables are nature’s multivitamins, packed with essential nutrients such as vitamins, minerals, and antioxidants. From vitamin C in bell peppers to potassium in spinach, each vegetable offers a unique array of health-boosting nutrients. By diversifying your vegetable intake, you can ensure that your body receives a wide spectrum of nutrients vital for optimal health and vitality.
Disease Prevention:
Numerous studies have linked high vegetable consumption to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. The fiber, antioxidants, and phytochemicals found in vegetables play a crucial role in protecting cells from damage, lowering inflammation, and promoting overall well-being. Incorporating a variety of colorful vegetables into your diet can serve a powerful form of preventive medicine.
Weight Management:
In a world filled with fad diets and trendy superfoods, there’s one dietary staple that stands the test of time: vegetables. These colorful and nutrient-packed wonders have been celebrated for centuries for their numerous health benefits. From boosting immunity to supporting weight management, the importance of incorporating vegetables into your diet cannot be overstated. In this article, we’ll delve into the incredible benefits of eating vegetables and explore creative ways to incorporate more of them into your daily meals.
Nutrient Powerhouses:
Vegetables are nature’s multivitamins, packed with essential nutrients such as vitamins, minerals, and antioxidants. From vitamin C in bell peppers to potassium in spinach, each vegetable offers a unique array of health-boosting nutrients. By diversifying your vegetable intake, you can ensure that your body receives a wide spectrum of nutrients vital for optimal health and vitality.
Disease Prevention:
Numerous studies have linked high vegetable consumption to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. The fiber, antioxidants, and phytochemicals found in vegetables play a crucial role in protecting cells from damage, lowering inflammation, and promoting overall well-being. Incorporating a variety of colorful vegetables into your diet can serve as a powerful form of preventive medicine.
Weight Management:
Vegetables are low in calories and high in fiber, making them an excellent choice for weight management. The fiber content helps you feel full and satisfied, reducing the likelihood of overeating, and promoting healthy digestion. By filling your plate with nutrient-dense vegetables, you can curb cravings, stabilize blood sugar levels, and support sustainable weight loss or maintenance goals.
Gut Health:
A healthy gut is the cornerstone of overall health, and vegetables play a crucial role in nourishing your gut microbiome. The fiber found in vegetables acts as a prebiotic, fueling the growth of beneficial bacteria in the gut. This, in turn, supports digestion, enhances nutrient absorption, and strengthens the immune system. Including a variety of fiber-rich vegetables such as artichokes, broccoli, and Brussels sprouts in your diet can promote a thriving gut ecosystem.
Versatility in the Kitchen: One of the greatest perks of vegetables is their versatility in the kitchen. From hearty salads to savory stir-fries, there are endless ways to incorporate vegetables into your meals. Experiment with different cooking methods such as roasting, steaming, or grilling to bring out the natural flavors and textures of vegetables. Get creative with colorful veggie bowls, veggie-packed soups, and vegetable-based pasta alternatives to add variety and excitement to your meals.
In a world filled with fad diets and trendy superfoods, there’s one dietary staple that stands the test of time: vegetables. These colorful and nutrient-packed wonders have been celebrated for centuries for their numerous health benefits. From boosting immunity to supporting weight management, the importance of incorporating vegetables into your diet cannot be overstated. In this article, we’ll delve into the incredible benefits of eating vegetables and explore creative ways to incorporate more of them into your daily meals.
Sleep and Hormonal Imbalance
By: Christina Andes
Date: September 25, 2023
Not getting enough sleep creates a hormone imbalance that promotes overeating and weight gain.
Sleep deprivation is associated with diabetes, insulin insensitivity, an increased risk of obesity, memory loss, reduced immunity, and dysregulation of leptin and ghrelin, which negatively impacts human health. Evidence is showing that sleep quality impacts various hormones and metabolic processes.
Melatonin is an important sleep hormone. Blue lights such as artificial blue light produced by LED lights and electronic devise can disrupt the circadian rhythm making a delayed production in melatonin. For a proper night’s sleep, turn these devices off an hour before going to sleep.
Human growth hormones are vital for maintaining your metabolism, your immunity, your muscle development, and the production of proteins in your body. Not getting enough sleep limits the production of the growth hormones, which impacts how your body metabolizes glucose.
Your hunger hormones are Leptin, Ghrelin, and Insulin. Poor sleep can negatively affect your hunger and appetite which can cause you to gain weight and potentially make diabetes symptoms worse.
Cortisol is produced by the adrenal glands and is important for managing stress and regulating hormones. After a good night’s sleep, the cortisol levels peak shortly after you wake up. A disruption to cortisol levels can cause problems like insomnia, shorter sleep time, and fragmented sleep.
Estrogen and progesterone are also impacted as the disruption of cortisol from lack of sleep can disrupt the release of progesterone and estrogen. This can cause your thyroid and metabolism to slow down.
Hormonal imbalances can be frustrating especially when people gain weight rapidly. It is important to understand that sleep plays a vital role in homeostasis. Sleep is just one piece of the puzzle. Try shooting for 9-10 hours of sleep if your body is in hormonal imbalance or if you have diabetes.
Eating breakfast within an hour of waking will also help you get a better night’s sleep. It affects your body’s biological clock, or circadian rhythm. I will do another blog on the importance of breakfast. Stay tuned for that.
I want my followers to know that repairing and speeding up metabolism is complex. It is not only about nutrition. Sleep, stress, and toxins are impacting our metabolisms today. We can help combat these things through nutrition, but it is overall life changes that will make the lasting impact.
Grilled Steak with Avocado Salsa
By: Christina Andes
Date: September 20, 2023
Serves 2
Ingredients:
½ cup Diced Avocado
4 Tablespoons of minced red onion
2 Teaspoons of minced Jalapeno
1 ½ Teaspoons of Chopped Fresh Cilantro
1 ½ Teaspoon of Fresh Lime Juice
Sea Salt and Group Pepper to taste
2 Tablespoons of Olive Oil
8 Ounces of Steak
2 Teaspoons of Cajun Seasoning
4 Cups of Mixed Greens
Lime Wedges for garnish
Directions:
In a small bowl, mix the avocado, onion, jalapeno, cilantro, and lime juice and season with salt and pepper to taste. Stir to Combine
In a skillet, heat the oil over medium-high heat. Add the steak, season with Cajun seasoning, and cook until slightly blackened, then flip and repeat on the second side, cooking for about 3 to 4 minutes per side for medium-rare, depending on how thick your steak is. When the steak is finished, remove it from the heat and let stand for 5 minutes.
Arrange the greens on a plate. Slice the steak, place it over the greens, and top with the avocado salsa. Garnish with the lime wedges.