Common Weight Loss Myths Busted

Common Weight Loss Myths Busted

Weight loss advice is so common and contentious now. There are competing opinions everywhere. I say, forget about “who is right” and let’s focus on “what is right”. Let us focus on what gets results. I am not going to make any empty promises and try to sell you something that doesn’t work.

There are too many weight loss myths out there. I am going to tackle the top ones I come across in my practice.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss.

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

Calories – they are not the “be-all and end-all” of weight loss; they are important but, they are the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they are hungry!!! We overeat because we feel sad, lonely, or bored. We eat because we are tired or stressed out. We may even be eating because we are happy and want to celebrate. All these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth: “Eat less move more” is good advice

One year my car died and I decided not to replace it right away. My commute to work suddenly included a 3 mile (minimum) daily walk. Guess how much weight I lost??? NONE.

The premise of this myth is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories. QUESTION -Is human physiology a simple math equation?

Even if people can happily and sustainable follow this advise, which they can’t: it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we are dealing with or our exposure to compounds that are “obesogenic”.

Myth: A calorie is a calorie

Can we please put this one to bed already?

These can not possible be perceived as the “same”.

Science has confirmed several caloric components of feed differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories that when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but the TEF of protein = 15-30%;ad the TEF for carbohydrates = 5-10%.

Here is anther example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they are metabolized by the liver before getting into the bloodstream and therefore are not utilized or stored the same way as other fats. #acalorieisnotacalorie

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is not magic pill for wight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and thy are full of garbage, they are marking gold. The only thing you will lose is your money and possibly your hope. So, please do not believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is n adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

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Myth-free salad, filling and nutriious
Prep Time 20 minutes
Servings
Ingredients
Cucumber Dill Dressing
Prep Time 20 minutes
Servings
Ingredients
Cucumber Dill Dressing
Instructions
  1. Divide salad ingredients into two bowls. Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add slowly, a tablespoon at a time until desired thickness is reached. Add dressing to salads and gently toss. Serve & Enjoy!!!!! Tip: Extra dressing can be stored in refrigerator for a few days.
How Can I Get Enough Vitamin D?

How Can I Get Enough Vitamin D?

I have very painful memories of the summer of 2015. I was working in the school system, therefore, was looking forward to the summer off. Unfortunately, my last day of work we had a death in the family. That pain of heart was quickly followed by real physical pain. For some unexplained reason my legs began to hurt so badly that I had to borrow my mothers cane to attend my sisters funeral.

My acupuncturist feverish to find the source of the pain. It was finally decided that I had a Vitamin D deficiency. I started taking supplements and had near immediate relief. Later in the year, when I had my annual physical, my general physician told me that Vitamin D deficiencies is very common in African-Americans. It is difficult to get enough Vitamin D, therefore, a it is a very common deficiency.

So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The tree ways to get Vitamin D are exposure to the sun, consuming Vitamin D containing or fortified foods, and through supplements.

Why is Vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such a depression and seasonal addective disorder (SAD).

Not getting enough Vitamin D can lead to bone diseases like osteomalacia. Inadequate Vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The ‘official” minimum amount of Vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health. To ensure you get adequate amounts you can implement any combination of the three Vitamin D sources mentioned above on a weekly basis.

How can I get enough Vitamin D from the sun?

Your skin makes Vitamin D when it is exposed to the sun; that is why it is referred to as the “sunshine vitamin”. How much Vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all effect the amount of Vitamin D your skin can produce from the sun. One standard recommendation is to get about 5-30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Always avoid sunburns. In some locations and seasons it is not easy to get sun exposure.

How do I get enough Vitamin D from food?

Vitamin D is naturally found in fatty fish, liver and egg yolks. Some mushrooms make Vitamin D when they are exposed to the sun. A lot of processed foods are “fortified” with Vitamin D, which means it has been added to these foods. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much Vitamin D has been added per serving.

Because Vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some healthy fat. Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU per day. This is why supplements are quite popular.

How can I get enough Vitamin D from supplements?

It’s easy enough to “pop a pill” or take some cod liver oil, which also contains Vitamin A. Either of these can ensure that you get the minimum amount plus a bit extra. Before you start taking a supplement, make sure you check that it won;t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label, except under medical care.

The maximum amount recommended, for the general population is 4,00 IU/day. Too much Vitamin D can raise your blood levels of calcium to an unsafe level. This can affect your heart and kidneys.

The best thing, if you are concerned, it to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin supplements is right for your. Your healthcare practitioner may recommend higher amounts of Vitamin D supplementation for a short time while under their care.

Conclusion

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of this vitamin. There are three ways to get enough Vitamin D: sun exposure, through certain foods, and in supplements. I have giving you some ideas how you can get the minimum 400-600 IU daily.

If you are concerned, it is best to request a blood test that tests your vitamin levels to be sure what is right for you. Always take supplements as directed.

Print Recipe
Grilled Salmon
Serve with a side of rice or quinoa
Course Main Dish
Prep Time 20 minutes
Cook Time 10 minutes
Servings
person
Ingredients
Course Main Dish
Prep Time 20 minutes
Cook Time 10 minutes
Servings
person
Ingredients
Instructions
  1. Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin side down. Surround with a single layer of asparagus. Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil. Broil for 8-10 minutes until fish flakes easily with a fork. Serve & Enjoy>

Grilled Salmon

Grilled Salmon


Print Recipe


Grilled Salmon

Serve with a side of rice or quinoa

Course Main Dish

Prep Time 20 minutes
Cook Time 10 minutes

Servings
person


Ingredients

Course Main Dish

Prep Time 20 minutes
Cook Time 10 minutes

Servings
person


Ingredients


Instructions
  1. Preheat the oven broiler and raise the oven rack.
    Place parchment paper on a baking sheet and place fish on top, skin side down. Surround with a single layer of asparagus.
    Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
    Broil for 8-10 minutes until fish flakes easily with a fork.
    Serve & Enjoy>

Five Natural Ways to Deal with Boating

Five Natural Ways to Deal with Boating

Do you ever feel a bit “overextended”in the belly after a meal? Gassy? Have you ever felt you were carrying a “food baby”?

Bloating is common, 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through the digestive system as well as it could.

There are many reasons you might experience these symptoms. They many be a sign of a serious condition, or a feed allergy, or intolerance (what you eat). It could result from how you eat.. If you have a serious digestive issue like Irritable Bowel Syndrome, IBS, consult your doctor and eat according to his/her recommendations. Also, if you know certain foods give you gas. Simply avoid them.

If you are already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

Don’t Over Eat

If you overeat at a meal, then you will feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you are giving your digestive system a hard time. It is better to eat until you feel almost full and not overindulge. Grab an extra snack or small meals throughout the day if you have to but, don’t over stuff yourself in on sitting.

2. Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugar. In an ingredients list, they end in “ol”, and include things like sorbitol, xylitol, and erythritol. They are found in some chewing gums and sugar-free foods. Some people experience bloating after eating feeds containing these ingredients Try avoiding them for two weeks and see how you feel.

3. Avoid Swallowing Air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw. Excess air can be swallowed when eating too quickly or whole talking. Which leads me to…

4 Eat Slower, More Mindfully, and Less Stressed

Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the tie you are spending eating your meals. Savor them. The feeling of stress can also cause increased bloating. Stress reducing techniques can help improve your digestion. Try meditating or deep breathing but, not while your are eating. 🙂

5. Try Peppermint

Peppermint oil has been shown to improve bloating. It is thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves or peppermint tea bag, and drinking it slowly. See if this helps reduce your symptoms.

Conclusion

There are a number of natural ways to deal with bloating.

Fits, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and recuding stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all these things and still experience bloating, you may have a feel intolerance. Please see your doctor. He/she can help to rule out a serious and/or chronic condition.

Print Recipe
Peppermint Mocha Creamer
Prep Time 10 minutes
Servings
Ingredients
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Instructions Place all ingredients in a blender and blend until well combined

Peppermint Mocha Creamer


Print Recipe


Peppermint Mocha Creamer

Prep Time 10 minutes

Servings


Ingredients

Prep Time 10 minutes

Servings


Ingredients


Instructions
  1. Instructions
    Place all ingredients in a blender and blend until well combined

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