Setauket Medical

Eight Hormones That Effect Weight

Tue, 02 Nov 2021 00:16:49 GMT

EIGHT HORMONES THAT EFFECT WEIGHT

INSULIN- The Storage Hormone:

Insulin is a hormone that is released by the pancreas. Its role is to bring glucose (sugar) from the foods you eat into your cells to use as energy or to be stored as glycogen for later use. It also inhibits fat cells from being broken down and utilized.

High levels of insulin contribute to increased hunger and cravings, so it is important to keep sugar and carbohydrate intake in check. Physical activity helps to burn these glycogen stores. Water intake and activity are also necessary for proper fat burning.

LEPTIN- A Satiety Hormone:

Leptin is produced by fat cells and sends a signal to the brain when you’ve consumed enough food ( in order to prevent overeating).

Leptin levels drop with lack of sleep (Especially if you have untreated sleep apnea).

Regular exercise increases Leptin sensitivity.

Foods that help trigger this “fullness hormone” include those rich in Omega-3 fatty acids- (Walnuts, salmon, flaxseeds…).

GHRELIN- The Hunger Hormone:

Ghrelin is released by the stomach when it’s empty. After the stomach is stretched by eating, Ghrelin will stop making you hungry after one hour has passed. So eat slowly and mindfully.

Foods that don’t stretch the stomach lining, like sugary drinks and “cheep” calories, will make you continue to feel hungry and leads to excess calorie intake.

Eating fiber and protein increases satiety and adds bulk to physically stretch the stomach lining, halting the hunger hormone.

PEPTIDE YY (PYY)- The Control Hormone:

PYY is a hormone produced by the gastrointestinal tract to suppress appetite.

Balanced blood sugar levels, protein and fiber all increase PYY production and response.

CORTISOL- The Stress Hormone:

The Adrenal glands (on top of the kidneys) release Cortisol when the body senses stress. High and persistent levels of Cortisol are linked to overeating and weight gain.

You can reduce unwanted Cortisol with stress management techniques, physical activity, improved sleep, and by eating balanced meals that include protein, healthy fats, and fiber.

CHOLECYSTOKININ (CCK)- A Satiety Hormone:

CCK is produced in the gastrointestinal tract and nervous system. It slows stomach emptying and suppresses energy intake.

In order to increase CCK production, eat a combination of protein, fiber, and healthy fats at each meal.

GLUCAGON-LIKE PEPTIDE-1 (GLP-1) –The Fullness Hormone:

GLP-1 is released by the intestines after one has eaten. It signals the brain that one is full.

Take a probiotic daily to improve the microflora of the gut, eat protein at each meal since it increases GLP-1 levels, and stock up on leafy greens that are high in antioxidants.

NEUROPEPTIDE Y (NYP)-The Stimulation Hormone:

NYP is a hormone produced in the brain and nervous system that increases appetite for high carbohydrate foods. Stress and lack of sleep can increases NYP production.

Practice stress management techniques like meditation, deep breathing exercises, and yoga to control the hormone.

Exercise regularly and eat regular portioned meals to avoid long periods without eating. Avoiding food intake for long periods of time will not promote healthy weight loss.

THYROID STIMULATING HORMONE (TSH)- A Metabolism Hormone:

This hormone comes from the thyroid gland in the neck. While it serves many purposes, weight gain can occur when the level is too high. Since this effects many bodily functions, it is an important number to review with your health care professional along with blood pressure, body mass index, cholesterol, etc.

Talk to your health care professional about your weight and weight loss efforts. See how these hormones may be affecting your efforts.

We are here to help!

SLEEP TIGHT

Tue, 03 Aug 2021 15:12:01 GMT

Sleep Tight

Studies have confirmed that those of us who get inadequate sleep are more likely to be overweight and have insufficient muscle mass.

*Sleep loss is associated with decreased metabolic activity in muscle tissue and increased activity in fat tissue, so more fat building and storage goes on when adults are sleep deprived. Researchers attribute this to hormonal changes, including the increase in the stress hormone, Cortisol. There has even been evidence that chronic sleep disruption may change gene expression to favor the creation of new fat cells. DNA coating (methylation) changes resembled patterns seen in type 2 diabetics.

*Sleep and hunger- reduced sleep alters hunger and satiety hormones, and increases a person’s preferences for foods in the processed, snack and ‘junk” categories. Individuals who sleep less than 6 hours a night had significantly greater weight gain than those who reported 7-8 hours of sleep. There was also a direct correlation with fatigue and late night snacking or poor food choices.

*Leptin (the hormone related to satiety) decreases with sleep deprivation, while the hunger hormone (ghrelin) increases. A late snack of 300-500 calories could result in a pound a week of weight gain.

*Short sleep duration has also been affiliated with hypertension, some arrhythmias, anxiety and even plaque buildup in the body’s blood vessels.

*Sleep affects everything from energy and appetite to performance, mood, memory, and decision making.

*Sleep “troubles” include insomnia, sleep apnea, restless leg syndrome, parasomnias and circadian rhythm disorders related to shift work, and aging or brain disorders. These issues should be discussed with your doctor in an effort to properly diagnosis and address sleep disorders.

*Self-help includes:

Keeping a consistent sleep schedule and getting to bed early enough to get seven hours of good rest.

Don’t nap too long or too late in the day.

If you are awake for 20 min. when you attempt sleep, then get out of bed for a time.

Limit fluid intake before bedtime and exercise regularly (but not too close to bedtime).

Turn off electronic devices at least 30 min before bedtime. Bright light can confuse the brain and interfere with the function of Melatonin.

Have a bedtime routine and use your bed for sleep or sex only. Not work or TV watching.

The bedroom should be cool, relaxing and comfortable.

Avoid alcohol or any large meals too close to bedtime and don’t consume caffeine in the late afternoon or evening.

*Sleep supplements: Ashwagandha-helps to reduce Cortisol and anxiety, Chamomile-associated with relaxation, Lavender-Aromatherapy version, Magnesium-best ingested from foods like nuts, legumes and avocados, Melatonin-may improve sleep onset or duration, and Valerian- used for mild sleep issues. The science on GABA and Kava-Kava reports ineffective or dangerous side effects. Prescription sleep medications tend to increase obesity over time but may be necessary. Talk to your healthcare professional about the safest and best supplements / medication for you.

*Getting adequate sleep is essential to good health and effective weight control.

Energy Drinks

websites@hibu.com (Hibu Websites) — Thu, 08 Jul 2021 14:46:00 GMT

Energy Drinks?

While the demand for energy drinks is up, and the claims of mental sharpness and resilience echo in the minds of the COVID-19 tired public, caution should also play a major role. While manufacturers need to follow safety limits for caffeine, most dietary supplements are not regulated and can easily make false healthy claims. Some energy drink ingredients must be self-regulated. As always I encourage you to read labels!

Sugar: The American Heart Association recommends a maximum daily intake of 25 grams for women and 37 grams for men. The American diet can quickly reach this limit after your first beverage or meal of the day. Added sugar has been linked to inflammation in the body and development of disease. While fruit sugars and honey can have some benefits, they need to be included in your daily sugar calculation. Simple carbohydrates are turned to sugar by the body and used for energy, but too much sugar means too much storage and additional weight.

L-Carnitine: This is critical to cellular energy production. The body’s liver and kidneys produce it and supplementation is not necessary.

Glucuronolactone: While most energy drinks add this, it has not been proven to boost energy.

Guarana: The berries of this tropical plant have more caffeine than coffee beans. Be cautious if you have high blood pressure, palpitations or anxiety. It can also interfere with having a sound sleep.

Niacin, B12 and Folic Acid: Vitamins that claim to produce energy but they are only needed when there is a deficiency in the body. Unnecessary high doses can actually cause health concerns.

Taurine: This amino acid is found in meat, fish and dairy. Most individuals get plenty in their diet and the extra in a drink is wasted.

Your best energy formula is sensible weight loss for better movement, adequate sleep, hydration with water (64 oz a day), diets rich in veggies and portioned fresh fruit, and involving yourself with positive individuals who energize you and bring happiness and support into your life.

Weight Gain After 40

Tue, 15 Jun 2021 01:46:55 GMT

Weight Gain After 40

Many recognize that weight gain occurs more easily after forty and distributes in different areas of the body. There are many reasons why including activity level and body response to it, eating habits, hormones, fat storage changes, genes, smoking habits and more.

Fight the tide of reasons that you’re gaining and get support from your health care professional, social media groups or APPS, classes and any individuals or groups that create accountability or elevate your mood and self-image.

Start by filling your plate with 50% of vegetables and low sugar fruits at each meal. Aim for decreased fats and calories but increased fiber, nutrients and satisfaction. While fresh fruit has sugar, apples and berries replace high fat or high sugar snacks.

Breakfast starts the day and sets your daily pattern of choices. Oatmeal or whole wheat toast with fruit early in the day may decrease morning hunger and avoid mindless eating. Small sensible snacks spaced every few hours can keep a large appetite in check. Try to get the bulk of your calories before 4 pm for your best chance of avoiding weight gain, but remember that WHAT you eat is still more important than WHEN you eat.

Resign yourself to clean and delicious food preparation by grilling, broiling or baking foods. Skip extra oils that add fat and calories, and consider fried foods and creamy sauces to be non-healthy options. Adding spices to your food makes low calorie foods more interesting and capsaicinoids in hot peppers can help decrease body fat, decrease appetite and increase metabolism.

On the go foods may be convenient and popular but are rarely the better dietary choices for you or your family. Restaurant meals encourage over eating and often one feels hunger sooner due to quick digestion of “cheap” calories. One benefit of restaurant eating is being seated and focused on your meal, so remember at home to sit and avoid television or technological distraction when eating. Allow the Leptin (full) hormone to register your portion intake and make it easier to stop ingesting food before you over eat.

Drinks should almost always be water, zero calorie beverages and unsweetened tea or coffee. Alcohol actually increases hunger and decreases our ability to make mindful choices. Remember that increased sugar means increased weight gain. Too many artificial sweeteners are also problematic. Stay as clean and natural with your food and drink choices as possible. The body reacts poorly to artificial ingredients by over producing insulin and stress hormones which can result in weight gain. Drinking water before meals stimulates your metabolism to burn calories and usually results in smaller, healthier portions. Green tea has catechins, nutrients that promote weight loss.

Stress often leads to binge eating which is why activities like yoga, deep breathing, meditation and walking are strongly encouraged daily.

Adequate sleep is necessary to properly regulate hunger hormones and metabolism. Sleep apnea is especially dangerous for health and usually results in weight gain if left untreated.

Muscle mass decreases after forty, especially in women after menopause. Since muscle burns more calories than fat, metabolism slows down and weight loss is more difficult. Prioritize physical activity. Schedule 2.5 hours of moderate physical activity weekly and schedule strength training twice a week. Get proper clearance from your doctor and an effective plan from a trainer or physical therapist.

Belly fat shows up after age 40. Age acquired weight concentrates in the mid-section. Some of this is a result of our genetics; much like how quickly one burns calories, feels full, or what part of the body stores the extra fat (Thighs, belly, butt, etc.). Female loss of Estrogen during this phase of life also results in weight gain (usually in the abdominal area). But exercise and decreased calorie intake can help one battle the bulge.

We are aware that healthy gut bacteria may be an effective component of weight loss. Unhealthy bacteria, partially from years of bad dietary choices, (excess carbohydrate and sugars), may result in excess food breakdown and increased absorption equaling more caloric absorption. Too much absorption, results in the body holding on to fatty energy stores. So remember that protein keeps you fuller, longer and is difficult to store as fat. In addition, fiber and protein require more caloric burn to be digested.

Smokers have a lower body mass index than non-smokers but tend to develop larger bellies. Smokers develop more internal, dangerous visceral fat. Yet another great reason to stop smoking.

5% of people develop thyroid issues as they age. While a slow thyroid may make weight loss more difficult, be aware that more importantly it also contributes to fatigue, constipation, dry skin, fatigue, muscle pain, arrhythmias of the heart and depression. If you experience these symptoms, see your health care professional.

As we age, restful sleep tends to decrease. Exercise can help one sleep more soundly. But especially after 40, stress increases Cortisol and results in fat weight around your middle. So be sure to introduce mindful practices into your life. This includes Yoga, Thai Chi, meditation, etc. Whatever activity helps you relax, breathe and avoid distractions.

Avoid Trans fats. Artificial fats increase LDL cholesterol and boost the risk of heart disease and type II diabetes. Avoid partially hydrated vegetable oil too. (That contains Trans fats).

After 40 and always, walk more, get some sunlight, plan meals and activity, use smaller and darker plates, get proper rest and drink plenty of water, review your medication side effects and keep a positive attitude.

No single action will make you loses weight safely. Weight gain is multifactorial and so is weight loss.

Walking Does Wonders

Tue, 15 Jun 2021 01:37:08 GMT

Walking Does Wonders

Whenever we’re told that weight loss can also mean muscle loss, heavy weights and crowded gyms may come to mind. While strength training is a critical part of maintaining our weight loss efforts, slowly and correctly doing any exercise is very important. Numerous reputable sites are on line but an experienced trainer can provide you with the necessary individualized instructions. Many even recommend walking as a beneficial starter or even long term exercise to keep you strong.

In recent studies, women who walked briskly three times a week for 30 minutes and added two moderately paced walks twice a week, burned more abdominal fat than some individuals that went to the gym. There is a strong relationship between the intensity of the exercise and fat burning hormones. When women briskly walk regularly, the deep abdominal fat is one of the first areas to burn. Additionally, walking is easier on the joints than running. The impact on the body is reduced due to one foot always being in contact with the ground. Walking is a smart, long term fitness plan for most. Start slowly and build up your speed and time. Walking is also a great way to maintain cardiovascular fitness.

Different walking speed will burn a variable numbers of calories:

Strolling: 238 calories per hour

Brisk walk: 340 calories per hour-you can talk but need to catch your breath every 15-20 seconds

Power walking: 564 calories per hour. Your arms are used to propel you forward and your strides are longer. You need to focus on breathing and it’s difficult to speak more than five words at a time.

Some trainers recommend walking routines with intervals of brisk walking alternated with moderate speed paces. While you don’t have to pre-stretch, a strolling warm up of five minutes is strongly suggested and a five minute cool down is suggested as well.

If you are intent on burning more fat; hike off road, swing your arms or add hills to your routine. A one to five percent incline can increase your calorie burn by 20 percent. By increasing your stride instead of steps, more fat is burned during your walk. If you’ve been sedentary, you’ll need to adjust your pace and the distance that you first walk. The build up to a faster pace should be gradual. Wear shoes with enhanced shock absorption in the heel. I don’t suggest ankle weights. They interfere with your gait and may cause repetitive motion or stress injuries. Be cautious with hand weights while walking. It can affect your stride and slow the swinging of the arms. If the weights are too heavy, you may incur shoulder injury.

Correct Form includes keeping your chin up and gaze forward. Remember to pull your belly button inward toward your spine to trigger good posture. Concentrate on keeping your glutes (backside muscles) tight as they propel you through your walk.

Walking can improve sleep, memory, and mood. It can even DECREASE your appetite for high carbohydrate or sugary foods. This regular activity is proven to lower blood pressure, high cholesterol, and anxiety. The movement as well as the weight loss, improves symptoms of joint pain and stiffness. Walking outdoors in the sunlight can even improve your vitamin D level.

So whether you’re on an elliptical, in your yard or on a track, walk more often, further and faster as you watch your weight and movement improve.

Exercise routines should always be ok’d by your Doctor or health care professional. If you have special needs, always ask for advice on how to adjust any activity plan. Your “walking” plan may have to be a stationary peddler to start. ANY activity start will put you on the road to better health. If walking is your choice of exercise; proper form, stride, arm movement, footwear and alignment are essential.

Understanding Vitamins

Tue, 15 Jun 2021 01:29:10 GMT

Understanding Vitamins

Vitamin B1: also called Thiamin

Vitamin B12: also called Cobalamin

Folic Acid: also called Folate

*Fat Soluble Vitamins:

Vitamin D, 25-OH, serum parathyroid hormone (PTH)

Vitamin A, Plasma Retinal

Vitamin E, Plasma Alpha-Tocopherol

Vitamin K

*MineralS:

Copper, Magnesium, Phosphorous, Sodium, Potassium, Chloride, Sulfur

*Common deficiencies after Bariatric surgery:

Calcium, Vitamin D, Iron, B12, Folate, Zinc, Selenium, Copper, Vitamin A

(After a Duodenal switch, special attention should be paid to fat soluble vitamins levels)

*Related to Anemias:

Iron, Vitamin B12, Folate, Zinc, Copper

*Related to Bone Health:

Vitamin D, Calcium, Magnesium, Vitamin K

*Related to Neurology:

Thiamin (Vitamin B1), Trace Minerals, Essential Fatty Acids, All B vitamins

*Supplements:

Quality- In 2007 the FDA started evaluating most supplements and started the CGMP-“Current good manufacturing practice”. Unfortunately, this applies “after” the product hits the market. Some companies may elect to pay for additional seals like The U.S. Pharmacopeia (USP) or NSF International (NSF) or Consumer labs

Trusted brands are usually manufactured in a GMP facility, have a third party oversight, have a research and development team and come from a reputable company.

It’s always best that the company name appears on the product and the source of the nutrient is also of importance.

A “complete” multi-vitamin includes 13 essential vitamins: A, C, D, E, K, B1, B2, B3, B5, B6, B7, B9, B12

Minerals: Calcium, Magnesium, Phosphorous, Sodium, Potassium, Chloride, Sulfur

Trace Minerals: Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium, Molybdenum

Minerals are naturally bound to other substances and that substance that it binds to impacts its absorption (bioavailability).

*Vitamin Forms:

Tablets: Higher potency and may not break down in a low acid environment
Capsules: Can be opened, disintegrates quickly
Soft gels: Holds fluid and fish oil
Chewable: expensive
Lozenges: can cause teeth staining
Powders: Used for larger quantity nutrients
Liquids: shorter half-life, can more expensive

(REMEMBER THAT TEMPERATURES CAN DENATURE B AND WATER SOLUBLE VITAMINS)

* Bioavailability refers to the ability to be absorbed by the body. Some forms of nutrients vary depending on whether they are natural or synthetic. Ex. Vit. E (di-alpha tocopherol) is only ½ as biologically active as natural Vit.E (d-alpha tocopherol).

*Digestive juices also play a role. Stomach acid is necessary to absorb Magnesium, Iron, B12 and Calcium Carbonate. Pancreatic enzymes are needed to absorb Vitamins A,D,E,K.

*As far as timing, multivitamins and fat soluble vitamins should be taken with the largest meal of the day. Remember to separate large amounts of Calcium supplementation from other minerals due to competition for absorption.

*With vitamins and minerals, “more” is not better and claims of “new” or a “cure” require caution.

Thoughts on Whole Living

Tue, 15 Jun 2021 01:17:33 GMT

Thoughts on Whole Living

Explore what your hunger has to tell you.

Focus on feeling great and the looking part will follow.

You can’t make anyone healthier. That decision we all come to on our own.

Worst-case thinking makes life harder. Expect things to go smoothly for a change.

People and things respond to the way you treat them. For stability, treat all with care.

When you feel the urge to react, ask why, then respond with gentleness.

Healthy food should be enjoyed, not endured.

Stop looking for excuses to sit still. Find reasons to get up and move.

Stronger immunity isn’t found in a bottle, but in sound lifestyle choices.

Friends and family can teach you about who you want, and don’t want, to be; heed the lesson.

YOU are important and deserve to be healthy, feel well and enjoy life! Tell yourself that daily.

You will succeed where you put your true efforts.

You are 100x’s stronger than your cravings.

Consider food as sustenance and not a friend to comfort you.

YOU can make a difference, no matter how big or small. There is always room for improvement- do not hesitate to take advantage of your opportunities.

You are powerful.

Trainer or a Gym?

Tue, 15 Jun 2021 01:11:26 GMT

Trainer or a Gym?

For some individuals, a gym membership offers motivation, companionship and education. There is the ability to learn techniques that are properly geared to your ability level. The wide variety of classes and equipment keep members challenged and hopefully interested in physical activity.

If you choose not to make the financial investment in a membership, your body will still respond to regular, planned movement. Basic, inexpensive equipment like dumbbells and resistance bands can deliver great gains.

Consider what plan will give you the best results. Don’t set yourself up for defeat. Decide on your preferences and needs. Are you likely to go often to a gym that’s too far from your home or office? Do the gym’s hours work well with your schedule?

If you decide not to go it alone, a qualified trainer has valuable skills to teach. They can ensure a safer workout, discuss good form, introduce new machines and keep one’s program interesting. Often they encourage you to work harder towards your goal and focus on enhancing overall health or preparation for a challenging goal.

Since no nationwide licensing requirements exist for personal trainers, consider their certification, references, experience and insurance coverage:

Certification: The National Commission for Certifying Agencies recognizes the American College of Sports Medicine (ACSM), American Council on Exercise (ACE), National Academy of Sports Medicine (NASM) among the top choices.

Experience: Some trainers specialize in working with specific populations. Older adults, athletes, pregnant women and cancer survivors may find trainers that are additionally educated to add expertise in these areas of exercise.

References: Most medical professionals are happy to offer referrals, but so is a friend who knows your personality. Certifying organizations like ACE and ACSM can be helpful.

Liability insurance: Confirm that your trainer has liability insurance whether hired independently or employed by a gym.

When you exercise, some tips include:

Drink plenty of water
Never sacrifice good form to lift heavier weights
Breathe out as you lift or exert force; breathe in as you lower or release
Isolate and focus on the muscles you are using
Avoid jerking movements
Don’t hyperextend or lock joints
Listen to your body. Avoid painful movements and build up slowly over time
Pay attention to any imbalances based on body dominance (left or right)
If you do sustain an injury, remember RICE (rest,ice,compression,elevation), and call your Doctor for advice
A cool-down includes 10min of walking around and gentle stretching
Never avoid warning signs. Body distress may manifest as discomfort, wheezing, shortness of breath that takes more than 5 min. to resolve, faintness, etc.
The National Institute on Aging directs us to temporarily avoid some exercises if one has a hernia, non-healing skin sores, hot or swollen joints, lasting pain, blood clots, certain eye conditions, chest pain or fever

Exercise is great for weight loss, the brain and overall health; but ensuring safety while deciding on a program, is critical. We want the full benefit of our movements by wisely exercising.

Thoughts on Healthy Weight Loss

Tue, 15 Jun 2021 01:06:14 GMT

Thoughts on Healthy Weight Loss

Explore what your hunger has to tell you.

Focus on feeling great and the looking part will follow.

You can’t make anyone healthier. That decision we all come to on our own.

Worst-case thinking makes life harder. Expect things to go smoothly for a change.

People and things respond to the way you treat them. For stability, treat all with care.

When you feel the urge to react, ask why, then respond with gentleness.

Healthy food should be enjoyed, not endured.

Stop looking for excuses to sit still. Find reasons to get up and move.

Stronger immunity isn’t found in a bottle, but in sound lifestyle choices.

Friends and family can teach you about who you want, and don’t want, to be; heed the lesson.

YOU are important and deserve to be healthy, feel well and enjoy life! Tell yourself that daily.

You will succeed where you put your true efforts.

You are 100x’s stronger than your cravings.

Consider food as sustenance and not a friend to comfort you.

YOU can make a difference, no matter how big or small. There is always room for improvement- do not hesitate to take advantage of your opportunities.

You are powerful.

These Factors Affect Your Weight

Tue, 15 Jun 2021 01:01:19 GMT

These Factors Affect Your Weight

While we are aware that weight is affected by multiple factors, some can’t be changed (genetics). However, there are far more factors that CAN be adjusted like behaviors and decisions. Studies have proven that episodes of illness or isolation, a college move, a death or a poor marriage are just a few of the stressors that contribute to weight gain in most individuals. When we reflect and examine our reactions to life events, it gives us a better understanding of our weight and how to control it.

In general, overall life events that influence weight are divided into BIOLOGICAL, PSYCHOLOGICAL, SOCIAL &HABITUAL and COGNITIVE.

BIOLOGICAL:

Affects: *Appetite *Caloric burn *Fat storage

Aging: Muscle loss yearly over age forty, results in slower metabolism, while menopause and pregnancy affect body shape and hormones. Loss of sleep increases appetite, decreases activity interest and increases insulin resistance.

Hypothyroidism: “slow” thyroid - the gland produces too little of its hormone and it results in dry skin, fatigue, constipation, depression and weight gain.

Hypothalamic Obesity: Damage to the eating center of the brain results in a dramatic and rapid weight increase.

Cushing’s Disease: A sustained release of the stress hormone (Cortisol) for a long period of time.

Polycystic Ovarian disease: A hormonal disorder in women of childbearing age.

Medications: Insulin and Sulfonylureas, certain depression medications, drugs used to treat bipolar disorder or Schizophrenia, pharmaceuticals like Prednisone for Inflammatory conditions, sleep or allergy medications and sedatives.

PSYCHOLOGICAL:

Low self-esteem and dissatisfaction with body image, negative coping skills, anxiety, loneliness and “stress eating” for comfort, can all lead to increased weight.

Binge Eating Disorder: A person frequently consumes large amounts of food without stopping, and then feels embarrassed or guilty afterwards.

ACE or Adverse childhood experiences: Trauma before the age of 18 in the form of violence, divorce or exposure to substance abuse.

Weight discrimination: Certain problematic social attitudes towards obesity lead to individuals feeling depressed, isolated, embarrassed to exercise and an actual increase in poor eating behavior.

SOCIAL:

Jobs, education status, children, income, retirement, marriage, cultural celebrations (in other words, LIFE), can all mold our eating habits and choices. In addition, highly processed, high calorie foods are endlessly available and we are enticed by inviting advertising to consume food even when are not hungry.

The effect of our upbringing fits into this category as well. How many of us were raised in the “clean plate” club and told never to waste food? This can possibly lead to habits of mindless food consumption and over indulgence.

COGNITIVE:

Certain personality types have a tendency to more easily gain weight. Our actions of thinking, reasoning, judging, perceiving and remembering, are all associated with how we consume food.

Personal weight loss success can absolutely be attained despite these factors. They lead us to think or behave a certain way, but we can also learn to CHANGE the factors that make weight loss and better health a struggle. We need to recognize them, accept their impact and use them to our advantage. With medical assistance, self-help instruction, self-compassion and motivation, we can approach a realistic and targeted plan to manage weight and attain reasonable goals. We can get qualified assistance with behavior control, mindfulness, recognition of impulses and be empowered with numerous tools to control them.

Remember that you are powerful and capable of making your life better!

Ketogenic Craze

Tue, 15 Jun 2021 00:53:28 GMT

What’s This Ketogenic Craze All About?

First of all, it’s not a new concept. A ketogenic diet provides a low amount of carbohydrates (usually less than 50 grams per day), an increased amount of fat and a moderate amount of protein (0.8-1.2 g/kg), to put the body in a state of ketosis (fat starts providing the majority of energy needs). During this time, the body depletes its storage of glycogen (sugar) in the muscles and liver. Now it needs a new source of fuel and begins to break down fat into ketones. As the glycogen stores are utilized by the body, a lot of water is lost so adequate hydration is very important. It is also essential to take a multivitamin while on a ketogenic diet and be sure that the carbohydrates that are consumed are nutrient dense (leafy greens and berries). When you start a ketogenic diet, you may feel mentally “foggy” for the first few days but this often passes and your energy level improves. Be aware that you may also experience a “fruity” odor to your breath. When properly followed by appropriate dieters, this plan is popular because it reduces hunger, tends to preserve lean mass and doesn’t require calorie counting.

While this type of diet may be effective, it is also not for everyone. Individuals on a ketogenic diet should be medically supervised; especially since some medication dosages require adjustment while eating this way . Adequate sleep, stress reduction and physical activity are still important. Those with kidney or heart disease should avoid this choice of weight loss plan.

Managing Anxiety

Tue, 15 Jun 2021 00:47:38 GMT

Managing Anxiety

As children we are encouraged to, “reach out and touch somebody’s hand” or give a hug to a loved one. As adults we learn that a handshake is a sign of good intentions or a respectful greeting. Now in 2020 we are desperately trying to protect ourselves and our loved ones by social distancing. The friendly neighborhood business conversations and reassuring physical contact of a loved one, or a respected healthcare person, are gone. Whether we experienced anxiety prior to COVID-19 or not, isolation, separation and financial insecurity are only a few of the anxiety triggers we now face. The weeks and months ahead continue to be fraught with uncertainty, so how do we help ourselves feel steadier in the storm?

FOCUS ON WHAT YOU ARE ABLE TO CONTROL:

You can wear a protective mask and socially distance yourself from others to avoid viral infection. Realize that the behavior of others is out of your control and release yourself from the burden of what they may or may not do.

IDENTIFY ALTERNATIVES:

Write down the fears that plague you. Consider good and bad outcomes and write them down as well. When you see that your feared scenarios have many possible outcomes, including good ones, you will hopefully feel some relief of tension.

SET YOURSELF UP FOR A GOOD DAY:

Reclaim your ability to design the type of day you will have. Envision good eating habits, healthy movement and conversations with positive people. Hydrate well and try your best to choose nutrition that strengthens the body. Remember YOU set the pace. Things can go haywire, but don’t start the day by thinking that way.

MOVEMENT:

Anxiety adds to distress and tension. That feeling of immobility can be overcome with regular movement, like walking or stretching. It helps circulation, caloric burn, sleep, hormonal balance, mood and certainly lowers the level of anxiety that plagues you.

RELEASE TENSION:

There are numerous on line programs that direct you through breathing exercises and movements that help calm the nervous system. Most involve tensing and relaxing muscles in a sequence to ultimately release tension.

PROPER SLEEP:

Remind yourself that sleep is for rest and renewal. Take slow breaths in and out before retiring for the night. Consider each exhalation as an opportunity to release stress, worried thoughts or anger. You deserve to experience peace and restful nights.

DON’T MAKE ANXIETY THE ENEMY:

Acknowledge when you are anxious. Do not feel helpless or embarrassed by it. Use it to remind yourself that you need to speak to someone, or slow down, or stop to properly breathe.

OTHERS:

Often resentment or blame can make anxiety worse. Before negatively reacting to a situation or person, stop and consider their possible fear or insecurity. By cultivating kindness, you will often be doing yourself a favor as well.

MEDITATION:

Use music, faith, mantras, etc. to slow your over active thoughts and heal your burdened mind.

SEEK HELP:

There are trained professionals and kind individuals who want to help you clear the traffic in your mind.

The cognitive behavioral therapy Deck for Anxiety recommends sending out the following wishes to people you see and treating yourself with kindness and patience:

MAY YOU BE HEALTHY

MAY YOU KNOW PEACE

MAY YOU FIND EASE

MAY YOU BE FREE OF SUFFERING

Why Does Weight Fluctuate so Much?

Tue, 15 Jun 2021 00:42:34 GMT

Why Does Weight Fluctuate so Much?

It’s frustrating when scale readings change during the day or from your office visit to your home weigh in. Most of us know that consuming 500 fewer calories per day for a week results in a one pound weight loss. What you may not know, is there are other factors that make our body weight change hour to hour. Since this is the case, it helps to consider these points so you don’t get disappointed or confused about your efforts.

Scales differ and a digital scale is usually most accurate. Be certain to Zero out your scale before weighing yourself.
Place the scale on a hard and even surface, stand with feet slightly apart and evenly distribute your weight.
Ideally weigh yourself at the same time of day. I recommend the morning when you haven’t been eating or drinking yet.
Any illness or disease state can affect appetite (increase or decrease) and cause water retention. Examples would include Coronary artery disease, Diabetes or heart failure.
Side effects of medications can affect weight: Anti-inflammatories, antihistamines, opiates, Insulin, anti-depressants and anti-epileptic drugs to list a few. Be sure to talk to your doctor about alternatives and best treatment choices for you.
A quart of water equals two pounds. If you just drank liquid within an hour of a weigh in, it counts.
Coffee can decrease appetite and burn a few extra calories a day resulting in small weight changes.
Salt, especially in processed foods and snacks, may cause water retention and weight increases on the scale.
We all know clothing effects weight, so wear the same articles of clothing or weigh yourself bare at home in the am.
There is also such a thing as “fecal weight”. Before you move your bowels weight readings will be a little higher. Chronic constipation will definitely affect weight numbers.
Diarrhea can lead to reduced weight, but this is usually unhealthy since it reflects dehydration.
Maybe your weight isn’t changing much but your clothing is loose? You may be gaining muscle weight which is great for maintaining weight loss, making one more firm and shapely and boosting metabolism.
Not enough sleep? Your hunger hormone, Ghrelin, may be increasing your grazing and extra calories may be consumed causing weight gain.
Age: Usually we become less active, loose some muscle, may have dental issues, depression or hormone changes. Any one of these can cause the scale numbers to go up or down.
Mindset matters! Do not make the number on the scale an obsession, nor a reflection of who you are or what you are capable of achieving.
See your health care professional when the scale is no longer a tool but rather a device that makes you anxious or upset. That should NEVER be the case. YOU are always so much more than that number.

More Benefits of Weight Loss

Tue, 15 Jun 2021 00:34:19 GMT

More Benefits of Weight Loss

Since body weight has a profound impact on health, it is not only beneficial to lose weight for energy and confidence, but for disease prevention and improved longevity. Obesity is linked with conditions that cause death. These include heart disease, stroke, diabetes, hypertension, fatty liver, high cholesterol and some cancers. You have the ability to live longer by obtaining a healthy weight.

Heart Disease:

The strain of extra weight makes the heart work harder to pump blood through the body.
Untreated hypertension makes damage to blood vessels likely. High blood pressure risk is multiplied threefold by obesity and elevates the risk of heart disease nearly sixfold.
For every pound of weight lost, blood pressure drops an average of 1mm hg.
Even a 5% loss of body weight can reduce triglycerides (fats in the blood) which are linked to vascular and heart disease.
Weight loss improves cholesterol levels- including harmful LDL cholesterol that contributes to plaque buildup.
HDL cholesterol helps remove plaque from arteries and increases with exercise and weight loss.

Cancer:

Types of cancer that have been linked to obesity include cancers of the breast, colon, esophagus, gallbladder, kidney and uterus. (According to the National Cancer Institute) If each American were to lose 2 pounds, nearly 100,000 new cases of cancer could be prevented!
Remember that fat cells are metabolically active tissue that produces hormones that can then drive the development of cancer.
Fat cells can also increase low-level chronic inflammation, which can promote cancer.
Simply sitting more than six hours a day can increase cancer risk by 34% in females and by 17% in men. Rates are even higher if one does not exercise regularly.

Reflux:

Heartburn that occurs more than three times a week is diagnosed as GERD (Gastroesophageal reflux disease). Obesity makes this condition more likely. Corrosive stomach acid flows backward into the esophagus and can lead to Barrett’s esophagus. This can change the esophageal lining and possibly lead to cancer.

Sleep Apnea:

With this condition, a person temporarily stops breathing many times during the night. It affects 3% of Americans.
This condition can lead to daytime sleepiness, hypertension, heart attack, stroke and diabetes.
While obesity is not the only cause of sleep apnea, volunteers who lost 9 lbs experienced fewer episodes of apnea and reduced progression of the disease.

Some other Medical Conditions related to Obesity:

Headaches
Early dementia
Pulmonary hypertension
Asthma
Kidney disease
Leg and Ankle swelling
Lymphomas
Arthritis
Back pain
Depression and Anxiety
Eating disorders
Gallstones
Cirrhosis of the liver
Pancreatitis
Vitamin D deficiency
Infertility
Erectile dysfunction
Neuropathy

**If you are having difficulty losing weight, reach out and allow us to help you with the complicated disease of Obesity.**

The Effect of Gut Bacteria on Weight

Tue, 15 Jun 2021 00:30:58 GMT

The Effect of Gut Bacteria on Weight

Your gut is home to over 100 trillion microbial cells. They have all sorts of jobs including mood regulation, regulation of immune health and keeping digestion properly on track. While we know that some bacterial strains are more helpful than others to your overall health, more recent research has identified a link between the type of bacteria in your intestines and your body weight.

Individuals struggling with obesity have been found to have less diversity in the strains of bacteria that they harbor. This is a result of genetics, the foods you ingest and one’s environment. Certain microbes that stimulate the production of hormones like Leptin, that makes you feel full, may be missing. Others increase fermentation of carbohydrates and encourage the body to absorb more calories or store fat.

Fiber-filled plant based foods appear to protect against obesity causing bacteria. Diets high in fat, sugar, animal products and artificial ingredients are linked to microbes that promote weight gain. Cravings of unhealthy foods can also be increased when unhealthy bacteria has the “upper hand” in your body.

New England researchers found that changes in diet can affect a person’s gut microbes in a short period of time. Many believe that a daily probiotic can also be beneficial.

When you think about weight loss, think about improving your health by making positive and sustainable changes. One of those steps includes encouraging your body to house variable and healthy gut strains of bacteria. We want to support a healthy internal environment.

When you eat right, your gut does too.

Weight Loss Thoughts

Tue, 15 Jun 2021 00:26:50 GMT

Weight Loss Thoughts

YOU can make a difference in how you feel, look and move but there has to be a starting point. Plan and begin now.
Thirst often gets confused with hunger. When you want to eat, drink water first and eat slowly.
Remember that moderation of portions is key. Avoid sugar and white flour whenever possible. Whole grains make you feel more satisfied because they take longer to digest and eat protein at each meal.
Use small plates and tall glasses to give the illusion of larger portions and avoid serving food “family style”.
When you are sleep deprived or stressed you produce more of the hunger hormone, Ghrelin, and less of the satiety hormone, Leptin. Target seven hours of rest per night. If you have a sleep disorder, seek medical treatment.
Manage stress with activity, music, friends, counseling, yoga, prayer, pets, etc. This lowers your Cortisol hormone and makes weight loss easier.
Think of “changing your lifestyle” and not “dieting”. Good habits are a “rebooting” of your thoughts about health and self-care.
Healthy food should be enjoyed, not endured. Consider that food is sustenance and not a friend to comfort you.
Do not compare yourself to others. Obesity is a treatable disease and the response to a proper plan will vary with each individual.
Tell yourself daily that you are making changes to improve the quality of your life and setting a positive example for others.
Focus on feeling great first and the looking part will follow.
Be kind to yourself. Treat yourself the same way you would treat a friend when there’s a setback.
You are so much stronger than your cravings. Start making small consistent changes. Lose weight slowly and correctly. Rapid weight loss is usually due to muscle and water loss (not fat) and comes back quickly.
You are capable and ready to be successful!

Sugar Substitutes are Not Always “Sweet”

Tue, 15 Jun 2021 00:18:17 GMT

Sugar Substitutes are Not Always “Sweet”

When trying to understand labels, most of us understand that added sugar should be avoided for weight loss and better health. While some substitutes are acceptable, we want to understand the meaning of each. Here are some of the most commonly used sugar replacements:

ASPARTAME:

Examples are Equal and NutraSweet. It’s made from the amino acids, Aspartic Acid and Phenylalamine. Aspartame is 200 times sweeter than sugar, but remember not to bake with it since it loses its sweetness after heating it. Individuals with PKU (Phenylketonuria) can’t process it.

SACCHARIN:

Around since 1879, it has a bitter aftertaste but is OK for baking. For pregnant women, be aware that it can cross the placenta.

SUCRALOSE:

While OK for baking, this is 600 times sweeter than sugar. It’s made in a lab and is considered a “non-nutritive sweetener”. The body does not absorb it. One example is Splenda.

STEVIA:

A natural sugar substitute from the Stevia Rebaudiana leaves. It comes in liquid or powder form and is OK to use in baking.

MONK FRUIT:

Lo han guo- An extract of Chinese Monk fruit melon. It is often mixed with other sugar substitutes.

SUGAR ALCOHOLS:

Carbohydrates, lab made or made from certain fruits. You will often see “tol” at the end of the name-Ex. Erythritol, Malititol, Sorbitol, Xylitol. These are often seen in food, mouthwash or toothpaste and have features of both sugar and food alcohols. (Not the drink kind).

SAFETY:

While these are FDA approved and the National Cancer Institute does not definitively link these with cancer, there may be a connection to Type II Diabetes and elevated blood pressure when they are overly ingested. Sugar substitutes may be an option when trying to control blood sugar but keep the daily intake below the recommended allowance. Get calories from whole, nutritious food whenever possible.

Remember that swapping substitutes for sugar may equal fewer calories but there is no strong proof that they will help you lose weight.

**Stay mindful, informed, active and get plenty of water and proper sleep**

Benefits of a 5% Weight Loss

Tue, 15 Jun 2021 00:10:18 GMT

Benefits of a 5% Weight Loss

It’s important to remember that even a few pounds of true weight loss can make a difference!

If a 200 lb person loses 10 lbs, there is a 40 lb reduction in pressure on the knees. In addition there is a reduction in inflammation and arthritic risks.

Cancer risks are improved due to a decrease in certain hormones when weight is decreased. Hormones like estrogens, insulin and androgens are affected.

5% weight reduction is helped along by incorporating 30 min/day of walking. The risk for type two diabetes and the need for more medication decreases.

LDL cholesterol goes down and HDL cholesterol goes up. Both can reduce your odds of coronary artery disease.

Triglycerides decrease and the risks for heart attack and stroke go down.

Blood pressure starts to show improvement.

Sleep apnea may improve when there is less loose tissue in the throat to block your airway.

Since belly fat produces chemicals that make the body stop reacting to Insulin properly, Insulin resistance can improve with even the start of weight loss.

Weight loss sees to improve sleep overall and more ZZZZ’s = better weight loss. Lack of sleep results in a change in the hunger hormone balance of Ghrelin (hunger hormone) and Leptin (satiety hormone).

Even 5% weight loss can improve body image, chase the blues away and motivate you to stay on course with mindfulness and better habits.

We all have a target weight, but just as you should eat slowly and mindfully, be proud of even small changes that are putting you onto the path of better health!

100 Calorie Snacks or Less

Tue, 15 Jun 2021 00:04:24 GMT

100 Calorie Snacks or Less

If you are quarantined in your home and need some quick help deciding on a low calorie snack, here are some suggestions. Remember that natural foods are best. Many low calorie foods made from refined flour are low in nutrients and can later trigger hunger hormones. It’s best to be creative, keep recipes simple and look at protein, fiber and antioxidants as allies in your journey to control weight.

½ cup of slow churned ice cream
6 cups of Microwave popcorn
Mini Quesadilla-one once of grated low fat cheese over a corn tortilla
Cottage cheese with a cantaloupe wedge
3 whole grain crackers with low fat cheese
Fourteen almonds
6 whole grain pretzel sticks
Baked apple
Cheese pita pocket with ½ ounce part skim ricotta cheese
Blueberry smoothie: 1/3 cup nonfat yogurt with 2/3 cup frozen blueberries and ice
1/3 cup Edamame
8 baby carrots with hummus
Apple slices and one tablespoon of peanut butter
¾ cup of frozen mango cubes
½ cup of nonfat plain yogurt with sunflower seeds
½ cup of nonfat Greek yogurt with honey
½ of a baked potato with salsa
Frozen yogurt sandwich-2 tablespoons between 2 graham crackers
20 Pistachios
Frozen banana coated with low fat plain yogurt
1 cup of tomato soup
1/3 cup dry oat squares (whole grain cereal)
1 cup grapes
1Tablespoon of low fat cream cheese on lox
1 cup jicama sticks with salsa

Intermittent Fasting

Mon, 14 Jun 2021 23:55:03 GMT

Interested in Intermittent Fasting?

Intermittent fasting is an eating strategy being practiced across America in many homes and being studied by Obesity specialists. The belief is that restriction of calories during certain times may offer the benefit of weight loss and therefore reduce disease risks.

The different approaches include:

Every other day fasting:

Just as one would think, you eat normally every other day. On the days in between, you eat 25% of your daily caloric needs in one meal. An example would be an 1800 calorie diet on M-W-F and a 450 calorie meal on T-Thurs-Sat.

The 5:2 plan:

Eat normally for 5 days in a row then for 2 days in a row eat 450 calories per day.

The 16:8 plan:

Each day is the same. You fast for 16 hours in a row and eat normally during the remaining eight hour period. For example you eat from 9am-5pm only.

The belief is that fasting leads to lower levels of blood sugar and the body then needs to use fat instead of glucose as a source of energy. There is a shift of glucose to ketones as an energy source. Regular fasting has been associated with lower blood pressure and heart rate, reduced insulin resistance, lower LDL cholesterol and less inflammation too.

Researchers are discovering that intermittent fasting can possibly be connected to a longer life (at least in animals). Harvard research finds that the energy producer of the cell (the mitochondria) may work more efficiently in individuals who exercise fasting.

As usual, there are cautions and unanswered questions. If you fast after losing too much weight too quickly, it can negatively affect bones, immunity and energy. There can also be difficulties with medication administration, blood sugar if you have Diabetes or imbalances in electrolytes like sodium and potassium.

Remember that in any event, the fast is not broken by taking medication or drinking calorie free drinks. Water is always essential on any diet.

WORK WITH YOUR DOCTOR before deciding on a diet plan. You want to benefit your health, not risk it.

Busting Obesity Myths

Mon, 14 Jun 2021 23:13:24 GMT

Busting Obesity Myths

Obesity is not a disease

Even when exacerbated by unhealthy habits, Obesity is a disease that results in abnormalities on a cellular and body organ level. It may result in disease causing fat development, hormonal and immune dysfunction. It requires addressing it daily and mindfully in order to live your healthiest life.

An increase in body weight is always due to body fat

A BMI OF 30 KG/M2 OR GREATER= OBESITY

Body mass index or BMI is calculated using height and weight. It has its limitations in assessing body fat in those with increased muscle mass, decreased muscle mass, male vs. female gender, different races, and post-menopausal status.

Obesity causes all of a person’s health conditions

Fat can contribute to a number of chronic diseases such as sleep apnea, osteoarthritis, some cancers, heart disease, etc. However, each of these diseases has contributors beyond obesity alone. For example, elevated fats in the blood can be caused by untreated hypothyroidism, genetic disorders, liver disease or Diabetes Mellitus type 2.

Obesity is due to lack of willpower

Eating behavior can be a result of physiological forces that resist weight loss. Mental stress, emotions, shift work, environment and an information gap can all effect eating behavior. Mental stress may impair self-regulation and promote unhealthy choices. Certain eating disorders may be present like, binge eating, bulimia nervosa and night eating syndrome. Physical activity can be affected by musculoskeletal, neurologic, pulmonary, cardiac and other health disorders. Alterations in the microflora (bacteria) of the gut may result in less efficient intestinal energy absorption and increased carbohydrate absorption.

Obesity isn’t affected by processed foods

Many foods are “processed” to prevent spoilage or improve taste. This can increase caloric intake and increase digestion and absorption, leading to weight gain. Ultra-processed foods undergo changes that remove healthy fiber and add coloring, sugar and salt. Excess ingestion occurs due to lack of hunger satisfaction and in response to our pleasure center of the brain prompting us to keep eating.

Obesity is caused by skipping breakfast

The weight effect of eating breakfast largely depends on the individual, food choices and volume ingested. Remember that “breakfast” is defined by the time of day and not its quantitative, caloric or qualitative content.

Obesity is caused by lack of breastfeeding

While children who are breast fed may demonstrate more healthful food and taste preferences, there is little to no evidence that lack of breast feeding leads to obesity.

Lean people are “naturally skinny”

Muscle mass in individuals greatly contributes to metabolism. When weight is lost incorrectly or too quickly, water and muscle are also lost. Therefore, activity is critical to maintain muscle mass and not just to burn calories. More muscle means faster metabolism and improved maintenance of a healthy weight too. Non exercise activity thermogenesis (NEAT) can range between 150-500kcal per day. For some, this can even surpass the calories burned doing physical activity in a day. So a fit person will burn calories more efficiently and maintain weight as well. They need to put in the work of activity; it rarely “comes naturally”.

Weight loss drugs should not be used

There was a time when Diabetes, hypertension and high cholesterol medications were thought to be unnecessary if individuals “would only make lifestyle changes”. Currently their medications are much better tolerated, safer, more effective and more affordable. The same is true for obesity treatment drugs. While their current insurance coverage is limited, newer anti-obesity agents are more efficacious, better tolerated and safer when used appropriately and under supervision. We may soon have clinical evidence of improved cardiovascular outcomes and better mortality as a result of their proper use.

Access to exercise equipment and a gym result in weight loss

Access to a gym membership or to home equipment may facilitate weight loss by helping to maintain muscle and burn calories. However, be mindful that 50% of new gym members abandon activity by the third month and less than 5% of members continue past twelve months. Safe, physical activity is a means to improve sleep, body functions, mentation and weight. The very best exercise is the movement that one will do correctly and regularly. Therefore, walking 30-45 min. a day and doing light weight lifting twice a week can be an excellent start to any lifestyle improvement. Avoid self-disappointment by starting with activities that you like and WILL DO regularly.

Weight loss is hard and maintaining weight loss is easy

Successful weight loss maintenance requires a similar combination of interventions required for the initial weight loss. Despite whether weight was lost with medication, a specialized diet or even surgery, certain actions must remain in place to keep the weight off. These include: Physical activity, appropriate nutrition, monitoring behavior, and when appropriate, use of medication. Imbalances will result in regain. Obesity is a disease that requires monitoring, support and education .

Herbs and Spices

Mon, 14 Jun 2021 22:58:09 GMT

Herbs and Spices

When it comes to eating healthier, herbs and spices can affect a key taste factor that drives our food choices. They can also reduce the amount of salt you add and enhance the natural flavor of fish, grains and vegetables. Since more than 30 % of adults in the United States have hypertension, reducing salt is a key factor in lowering blood pressure. Processed and restaurant foods are notorious sources of sodium in our diets. Many individuals are concerned that a salt reduction means less taste, but introducing other healthier herbs and spices (while cutting back on added salt) creates a gradual improvement in our salt cravings and can even reduce the risk of heart disease and stroke and water weight gain.

Herbs are from the leafy part of plants with non woody stems: Parsley, Rosemary, Thyme, Dill, Basil, Mint and Oregano. These herbs can be sold fresh or dried and are usually seen in larger amounts than spices in recipes.

Spices can be whole or ground, commonly sold dry and provide a stronger flavor. They can be from woody or non woody plants:

Rhizomes-root like stems: Ginger, Turmeric
Flower buds: Capers, Cloves
Flower stigmas: Saffron
Fruits: (berries)-Peppercorns, Allspice
Seeds: Cardamom, Cumin
Bark: Cinnamon
Other seasoning plants and vegetables include: Garlic, Onions, Celery and various Peppers

As a group, herbs and spices contain greater than 2000 different phytochemicals. Among these groups is polyphenols which are anti-inflammatory and in some cases, an anti-cancer potential health benefit. But remember to consider phytochemicals in herbs and spices as a compliment to your dietary intake since polyphenol rich broccoli and blueberries far surpass the spices added to a dish. In one study, an herb/spice seasoning mixed into lean ground beef reduced a potential carcinogen (malondialdehyde) in grilled burgers by 70%.

If you don’t already have a spice and herb kitchen collection, consider the following:

THYME: Hints of clove, mint and pine. An understated flavor makes it a useful and versatile herb. It makes a great rub for white meats or as an addition to broth, chicken soup, stew, beans and lentils.
OREGANO: Aromatic, peppery, with a pungent lemon note. While it is used in Mexican and Mediterranean cooking, it is considered an Italian herb by most. Often it is seen in Greek salad dressing or olive oil and lemon marinades. It also perks up tomatoes and sauces.
DILL: A feathery herb with hits of lemon and anise. Freeze dried dill has a stronger flavor than the dried one. It’s great on carrot salad, beets or cauliflower. Use it to season fish, white bean salads, lentils, chicken soup or mushroom-barley dishes.
CUMIN: A little goes a long way. It is rich and earthy. Cumin is used mostly in Latin and North African cuisines. Use it in bean soups and dishes, hummus dips, chicken, fish or lean pork rubs.
CINNAMON: Naturally sweet and allows you to reduce the sugar amount in some dishes. As a savory addition, it’s used in chutneys, spicy stew, on sweet potatoes or squash, oatmeal or apple desserts.
ADDITIONAL BASIC SEASONINGS:
Basil, Bay leaves Black Pepper, Chili Powder, Curry Powder, Garlic Powder, Ginger, Rosemary, or Red Chili Pepper depending on your preferences.

Herbs and spices can lose flavor when they age. Replace them if they have little aroma when rubbed between your fingers or if the flavor is lacking. You can prolong shelf life by storing herbs and spices away from light and heat and using tightly closed jars. Herbs like Thyme last 1-3 years. Ground spices (red Pepper) 2-3 years, whole spices like Cinnamon sticks are good for 3-4 years and seasoning blends last approximately 1-2 years. Fruity extracts last 4 years except vanilla extract which lasts in your dark cabinet indefinitely.

Fresh herbs last about a week and can be stored in an open plastic bag after being wrapped in a paper towel. Herbs with stems can be put in water (like flowers), but cover them lightly with a plastic bag and change the water every 2 days. A woody stem herb works best for drying while herbs with a soft stem (parsley and basil) are best kept by freezing them. Mint can be dried or frozen and still retain its flavor.

Become a little adventurous with your flavoring and cooking, but start with small introductions so you pinpoint your likes and dislikes easily. When replacing salty habits, your taste buds will adapt over time to these newer, healthier flavors. In some studies, when individuals seasoned vegetables they ate more of them and reduced carbohydrate intake significantly.

Look for numerous recipes and further directions on herb and spice preparation on line, or discuss this topic with your doctor or nutritionist. A Large part of healthy eating and weight loss is making correct food choices, but flavor and enjoyment need never be sacrificed.

Enjoy your food, don’t feel intimidated by it. Think of smart shopping, enjoyable preparation, and slow, delicious, seasoned meals. This mindful way of thinking and the practice of properly eating, will foster weight loss efforts and better health naturally.

Boost Your Immune System

Mon, 14 Jun 2021 22:41:05 GMT

Boost Your Immune System

During this chaotic and uncertain time in our lives, keeping a diet on track seems like a small priority compared to COVID-19 survival. We usually pull together and feel supported in the company of others but now social distancing keeps us physically apart. How do we make sense of the senselessness that surrounds us?

For one thing, you need to stop, breathe and be mindful. Much like when you are changing your eating and exercise habits, try to control your thoughts. In doing this, you will calmly get through this difficult time on a day to day basis. You will control your stress hormone (Cortisol) and hunger hormone (Ghrelin). You will help maintain or boost your immunity and take control of your health as much as possible.

Sleep and hydration, are pillars of good living.
Meditation and deep breathing exercises, as well as physical activity daily.
Communication via technology or at a social distance (for now), but reach out and be receptive to others.
Elderberry- A Folk remedy loaded with antioxidants, fights inflammation and the extract fights the flu.
Button mushrooms-support the immune system with Selenium, B vitamins and Niacin.
Acai berry- in the form of a juice, smoothie or dried mixture, has Anthocyanins for immune protection.
Oysters- full of Zinc which is especially necessary for activating white blood cells and promoting better healing.
Watermelon- Antioxidants (Glutathione), increase the immune system to fight infection. (the red watermelon flesh near the rind is best for you).
Wheat germ- rich in Zinc, B vitamins, antioxidants, fiber, protein and healthy fat. It’s the part of the wheat seed that feeds the youngest wheat plants.
Low-fat yogurt- Probiotics in fermented foods (live and active cultures), ease cold symptoms and cut food cravings when the gut bacteria is healthy. Look for added vitamin D too.
Vegetables- Spinach when lightly cooked or raw is full of folate, fiber and vitamin C. It helps the body make new cells and repair DNA. Broccoli is an immune boosting basic containing vitamins A, C and Glutathione. Sweet potatoes, similar to carrots, have beta-carotene which turns to vitamin A and mops up damaging free radicals. It may even improve the aging process.
Garlic- Use the real garlic, not the powder. It can beat skin infections due to the ability to fight bacteria, viruses and fungi. A supplement may lower cholesterol.
Miso-Fermented soybeans, in the form of a salty paste, adds probiotics to your soup or sauce. It’s been reported to fight infectious diarrhea.
Chicken soup- A chemical in the soup called, Carnosine offers some flu protection.
Pomegranate juice- the juice and the extract fight bacteria and several viruses. (This remedy was used by the ancient Egyptians).
Ginger- Has antioxidants and eases nausea and vomiting. Skip the supplements and use real ginger in your cooking or peeled and boiled for tea.
Fresh food sources of vitamins and minerals are considered best.
If you are a person of faith, prayer and faith improve your thoughts and emotional strength.
Be kind and positive in your thinking. Imagine strength and the capability to remain strong and healthy.

We are truly all in this together and will assist each other with recovery and healing. Stay strong!

How your gut bacteria can influence your weight

Wed, 02 Jun 2021 18:54:47 GMT

New England researchers found that changes in diet can affect a person’s gut microbes in a short period of time. Many believe that a daily probiotic can also be beneficial.

When you eat right, your gut does too.

AUTHOR: EILEEN M. BARR, D.O.

I want to thank you for considering our medical weight loss program at NY Med Weight Loss. My role as an obesity physician is to meet with you regularly and guide you towards weight loss success. If you would like to comment on any posting or ask a question about our program please click here . View all posts by Eileen M. Barr, D.O.

Prioritize yourself during the holiday season

Wed, 02 Jun 2021 18:54:39 GMT

While the holiday season should be one of good cheer and excitement, it’s also a time when many feel stressed by unwanted pressures imposed by the outside world or even family and friends. Only you can control how you respond to it.

In relation to your healthy eating plan, stress drives up Cortisol in the blood. Since this hormone plays a role in metabolism, blood sugar and memory, you may find yourself eating more. Inflammation may cause the body to store abdominal fat and also prevent a good night’s sleep.

Whether overeating due to stress or enjoyment, adopting healthy strategies can keep unwanted weight changes under control:

EXERCISE is a crucial component of stress management. Find an activity you enjoy or a friend who encourages you.
Cortisol is increased when you are short on sleep. TARGET seven hours a night and avoid phones and screen time one hour before bedtime.
Work on changing the way you HANDLE CHALLENGES. Get help if necessary. Individuals vary on their ability to manage stress based on life experiences and personality.
PLAN ahead. Consider available food choices and a healthy snack before attending a celebratory event. Share a healthy recipe of your own. Watch portions, especially of refined starches, sugar, or salt rich favorites.
Adjust the size of your plate. Eat dinner off a salad plate and vice versa. Eat slowly, pick dishes that you really want to sample and savor each bite. Moderation is key so be MINDFUL.
Alcohol inhibits good intentions, so alternate water and alcoholic beverages if you choose not to avoid them. Stay well HYDRATED.
NO GUILT. The heart of the holiday includes gratitude, togetherness and joy. While this may include a little indulgence, remember that appealing, healthy foods are also satisfying if you allow the brain time to register what you are ingesting.

However you spend your holidays, value your time, efforts and health. Prioritize movement, hydration and moderation. YOU and YOUR HEALTH MATTER.

AUTHOR: EILEEN M. BARR, D.O.

25 SIMPLE AND REALISTIC WAYS TO IMPROVE YOUR DIET

Mon, 29 Mar 2021 17:26:04 GMT

Drink water first-Thirst often gets confused with hunger
Eat SLOWLY! Allow your brain to catch up with your hunger
Be choosy about evening snacks
Avoid mindless eating or snacking (try a 100-calorie snack or ½ cup of low-fat ice cream)
Moderation is key. Allow yourself SMALL quantities of your favorite foods when really tempted
Eat small meals or have your meal replacements –don’t go too long without eating
Eat breakfast and consider dinner the last meal of the day (Try not to eat past 7pm)
Have protein at every meal
Stock the kitchen with healthy, convenient foods (portion them in little bags)
Use small plates and tall glasses
Order kids’ portions in restaurants eat appetizer main courses or immediately wrap up ½ of your meal
Share meals at restaurants and avoid sweet drinks or excess alcohol
Swap a cup of pasta for a cup of vegetables with RED sauce
Keep the following on hand: Whole grain pasta, canned beans, cooked chicken, salad greens, frozen vegetables, canned tomatoes, whole grain tortillas or pitas, low fat cheese
Include fiber in your diet- it aids digestion, prevents constipation, lowers cholesterol Females-25g/day & Males-38g/day
Weigh yourself once weekly if desired and don’t get derailed by daily fluctuations. Weigh yourself at the same time, on the same weekday, on the same scale and with the same or no clothing
Chew sugarless gum to avoid excess snacking or brush your teeth to change your cravings
Keep a food diary (what, when and how much you are consuming and what is the trigger for making poor food choices?)
When sleep deprived or stressed you produce more of the hunger hormone, Ghrelin, and under produce the fullness hormone, Leptin
Park the farthest away at appointments, shopping centers, schools etc.
Mange stress with activity, music, friends, counseling, exercise, yoga, prayer, pets, etc.
Lose weight slowly and correctly. Rapid weight loss is usually due to muscle and water loss (not fat loss) and comes back quickly
Push back negative thoughts and do your best to be healthy, recognize healthy portions and make positive changes one step at a time if necessary
If you overeat, forget the guilt! Just get back on track. Drink water, walk, use meal replacements
If you don’t already take a PROBIOTIC, discuss a daily dose with the Doctor.

AUTHOR: EILEEN M. BARR, D.O.