Tag: Clean Eating

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What Could Be Slowing My Weight Loss?

Woman tying shoe to exercise; tips for healthy weight management.

Losing weight is one of the most common New Years resolutions people make each year, but few are able to actually lose the weight they want to lose. People often ask us what they can do to lose weight, or why they are not losing weight even though they are eating healthy food and exercising more often. There are several things that can slow weight loss including high estrogen levels, imbalanced cortisol, or a blood sugar issue. Let’s take a deeper look at what could be slowing your weight loss, and what you can do about it.

Estrogen Dominance

Some experts have claimed that hormones essentially make up who you are, and that if your hormones are imbalanced then your mood, metabolism, appetite, etc. will likely not be balanced either. One common hormonal condition is called estrogen dominance, and it can affect men and women of any age. There are several reasons as to why estrogen levels in Americans have risen over the years, but many experts believe one of the causes is the high number of endocrine disruptors (hormone disruptors) we encounter each day in our plastic products, perfumes, soaps, etc., and the decline in fruit and vegetable consumption. Constipation may also contribute to high estrogen levels because excess estrogen is metabolized by the liver and excreted through stool, but when a person does not have regular bowel movements, the stool may stay in their intestines for longer than normal, allowing the body to reabsorb the estrogen it was trying to get rid of.

Abnormally high estrogen levels can cause several different symptoms in men and women, but some of the most common include mood swings and increased fat deposits especially around the stomach, hips and thighs. High estrogen can also contribute to gynecomastia, a condition in which the breast tissue in a man begins to grow. Eating more organic vegetables and drinking plenty of water each day may help you have regular bowel movements to help balance estrogen levels. You can also take DIM 150 which helps the body metabolize estrogen into the safer forms, and may help balance the effects of high estrogen.

Imbalanced Cortisol

Cortisol is often called the stress hormone, and it is released by the adrenal glands when the body experiences any kind of stress. With the high-stress lives that a large portion of Americans lead, it is easy to have high cortisol, or burned-out adrenal glands which lead to low cortisol. Both high and low cortisol have their own negative health effects and it is to have these tested to make sure yours are balanced. Cortisol can hinder weight gain by increasing our cells’ resistance to insulin, which can cause high blood sugar and weight gain. Imbalanced cortisol can also increase sleep issues, and lead to decreased energy levels which can make exercising more difficult. There are supplements formulated for high and low cortisol, but if you have had not had your cortisol levels tested, a supplement like Pantothenic Acid Complex might help provide the nutrients your body needs to regulate cortisol levels.

Insulin Resistance

Blood sugar issues are increasingly common in America, and is largely due to our high-sugar, high-carb diets. When high amount of carbohydrates (carbohydrates are converted into glucose in the body) or sugar is consumed, blood sugar levels quickly rise. This causes the body to release insulin in an attempt to use and store the sugar, and to keep it from damaging nerves and organs. When this is done every day, the cells eventually start to respond to inulin less and less. This is called insulin resistance, where the cells essentially “ignore” the insulin being produced. So, the pancreas begins to excrete more insulin to try to bring the high sugar levels down, but this taxes the pancreas, and it too will start to get tired and struggle to produce the same amount of insulin it used to.

High insulin levels can contribute to weight gain because it makes the body store the excess sugar you consume as fat. So, if you eat a lot of sugar, then the pancreas produces more insulin which makes the body store more of that sugar as fat. Over time, this cycle of high blood sugar and increased insulin production can contribute to the development of type 2 diabetes and other health conditions. Reducing the amount of sugar and processed carbohydrates you consume is arguably the best step you can take towards balancing your blood sugar levels. Being more active may also help lower blood sugar levels and help the body’s cells respond better to insulin. There are also some supplements like Gluco Support that contain nutrients that may help your body regulate blood sugar levels.

There are many things that may make it more difficult to lose weight, but don’t give up. You can run blood tests through us to see if your hormones, cortisol and insulin levels are balanced and see if any of those could be slowing your weight loss. You can also try some of the supplements mentioned above, along with a diet low in sugar and processed carbohydrates, and more time spent being active. We would love to help you reach your goals this year!

You can listen to our Burning Up Those Stubborn Calories podcast episode here. You can also listen to it on our YouTube channel here.

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Simple Health Goals for the New Year

Woman doing yoga; simple health goals for the new year.

The new year just began, and along with it many new diets were started, gym memberships bought, and goals and resolutions set, but some of these resolutions may be unrealistic and difficult to stick to. Most people find it easier to work on forming one or two healthy habits at a time, which can help you stick to them long-term. Let’s take a look at a few simple health goals for the new year that you may want to try.

Eating Clean

There are so many different diets out there, with each having their own set of rules, and pros and cons. However, you may find it easier to just try eating “clean”, which means cutting out processed foods and eating whole foods like fruits, vegetables, meat, and fish and minimally processed foods like almond butter. You can tailor a diet like this to fit your needs, you can cut out things like grains, dairy, added sugars, or you can eat all of these things but keep them in moderation and ensure they are organic and nutrient-dense. Strict diets like keto and Paleo work great for some people, but everyone is different and there is no one-size-fits-all way of eating. Always listen to your body and pay attention to how different foods make you feel, and make adjustments when necessary.

You can start by cutting out processed foods like ice cream, frozen meals, chips, pizza, candy, etc. and incorporating more organic fresh or cooked vegetables and fresh fruits, grass-fed meat, wild-caught fish, and healthy fats like organic coconut oil and olive oil. There are some quality chips and frozen meals available, with some being Paleo compliant, but reading the ingredient label on every packaged item you eat is a good habit to get into. When reading ingredient labels look for short lists and ingredients you recognize. The number of food additives the average person is exposed to each week is too long to accurately list, and the long-term health affects of many of them are still unknown, so it’s best to stick to all-natural foods and ingredients.

Exercise

Sedentary lifestyles are extremely common in most of the United States and Europe, and is believed to contribute to the development of some health conditions like diabetes, high blood pressure, heart disease, and possible some cancers. Exercise is so important to our overall health, and it can often help improve mood, cognitive function, heart health, circulation, etc. when done consistently. This does not mean you have to take a trip to the gym every day, because any bit of movement can help. For some people this may mean a walk outside or on a treadmill, riding a bicycle, lifting weights, following a home-workout video, or working out at the gym. You should aim for roughly thirty minutes of physical activity each day. If you are new to exercising, it’s a good idea to start slow and only do what you can, and slowly increase the amount of time you are active.

Stress and Sleep

Many people deal with stress on a daily basis, and this chronic stress can contribute to the development of some serious health conditions like heart disease, heart attacks, stroke, and emotional disorders like anxiety and depression. Sleep issues like insomnia and sleep apnea are also common problems that can contribute to the development of many of the same conditions that chronic stress contributes to. Stress can exacerbate sleep issues like insomnia, while sleep deprivation can make stress worse. So, this cycle of being stressed out and having trouble sleeping, then becoming more stressed due to poor-quality sleep and/or not enough sleep can really take a toll on the body.

Practicing stress-reducing techniques like meditation, yoga, a hot bath, exercise, or something else that helps you relieve stress may help reduce the negative effects stress can have on the body. Getting enough quality sleep each night is also very important, and adults should aim for at least seven hours of sleep each night. Taking a supplement like Pantothenic Acid Complex may help give your body the nutrients it needs to better deal with stress, and may help regulate sleep habits.

This could be the year you reach your goals, but making them achievable can greatly increase your chances of sticking with them. Having a few simple health goals for the new year like forming a new habit each week, replacing a processed food with a healthy food in your diet every few days, or incorporating more relaxation into your daily life can all help to add up to better health this year. Let this be the beginning of a new and healthier decade!

You can listen to our Exercising Consistent Health Habits podcast episode here. You can also listen to it on our YouTube channel here.

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Timing is Everything for Health

Microphone and computer; exercising consistent health habits.

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People often postpone taking care of their health until a serious condition arises or symptoms begin to affect their day-to-day lives. Sometimes it is too late for the body to heal completely, or it may take much more work than if the individual had begun taking care of their health earlier in life. However, some people don’t understand how important health is, and even more people don’t know what to do to improve it. Timing is everything for your health, and taking care of yourself earlier may help prevent or lessen problems in the future.

There are some things you can do now to improve your health, for example:

  • Exercise Regularly
  • Begin a Supplement Regimen
  • Get Regular Blood Work
  • Check for Food Sensitivities and Remove Any From Diet
  • Get Adequate Sleep Each Night
  • Practice Stress-Relieving Techniques
  • Adopt an All-Natural, Clean Diet
  • Reduce Exposure to Environmental Toxins

Products Mentioned in Today’s Show

Omega Supreme – Omega Supreme is a convenient daily omega-3 fatty acid supplement offering 1,000 mg eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the natural, triglyceride form per soft gel.

Active Mag – Active Mag is a blend of four bioavailable forms of magnesium, designed to provide optimal absorption and utilization of magnesium.

You can also listen to our Timing is Everything for Health episode on our YouTube channel here.

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Eating Clean and Stress-Free

Colorful salad as an example of clean and stress-free eating.

With all the different diets being pushed today, it can be hard to know which one you should follow. Keto, vegan, vegetarian, carnivore diet, Paleo, intermittent fasting, juicing, etc. all have their pros and cons, but some of these diets are very restrictive, and are often difficult to maintain. Most people just need to eat clean, regardless of a specific diet. Eating clean and stress-free means focusing on good fats, good-quality meats, filtered water, organic fruits and vegetables, and eliminating processed foods.

Good Fats

We talk a lot about good fats, and that is because they are essential to good brain health, heart health, hormonal balance, balanced energy levels, etc. Fat was demonized for many years, but researchers are now beginning to see the important role it plays in our health. It has shown potential in preventing diseases like dementia and heart disease. It can also help you lose weight because fat keeps you feeling full longer than protein and carbs do. However, fat is high in calories so watching your calorie intake may still be helpful when trying to lose weight.

So, what are some good fats? Organic cold-pressed coconut oil and olive oil, and fish oil are our top recommendations. Coconut oil contains healthy saturated fats that can help provide energy and increase HDL “good” cholesterol levels. Coconut oil also has a high smoke point meaning it holds up well to high-heat cooking. Olive oil contains a monounsaturated fat called oliec acid that may help decrease inflammation and potentially reduce cancer risk. There are some other good ones like avocados and avocado oil, and nuts and seeds like walnuts and cashews.

Good-Quality Meats

The rise of veganism has left some people wondering if they should reduce or eliminate meat from their diet. However, not all meat is bad, and cutting meat out of your diet may leave you susceptible to things like vitamin B12 and protein deficiencies, and anemia. While there are plant-based sources of iron and protein, they are not as easily absorbed by the body. The iron found in meat is heme iron and has a much better absorption rate than non heme iron found in plant sources. So, someone with high iron may benefit from reducing meat consumption, while an anemic person may need to increase it.

Protein from animal sources like meat, eggs, fish and dairy may be better as they contain all of the essential amino acids. When you consume protein, it is broken down into amino acids, but which amino acids it is broken down into depends on the source. Plant sources like beans and nuts are usually missing one or two essential amino acids. Protein from animal sources typically contains all nine essential amino acids, meaning it is often the better option.

Red Meat

While meat can be a great source of iron and protein, you may want to watch your red meat consumption. When red meat is consumed and broken down during digestion, your gut bacteria produces trimethylamine N-oxide (TMAO). TMAO has been linked to heart disease and has been shown to increase cholesterol deposits in the arteries. It has also been shown to have an effect on platelets, increasing the risk of blood clots. One study found that the highest levels of TMAO were found in people who consumed red meat every day. Chicken and poultry were not found to have this effect. Although this may sound scary, red meat can still be a healthy part of your diet. More research is needed on red meat, but for now try switching out red meat for fish, chicken or turkey a few times a week.

Organic Produce

You probably see organic products all the time, and you may wonder if it’s really worth the extra money. With the growing popularity of organic foods, skin care, and even makeup, it may just seem like a trend. However, there is a growing body of research showing the effects pesticides can have on our bodies.

Pesticide exposure has been linked to ADHD, Parkinson’s disease, depression, anxiety, asthma, autoimmune diseases, and certain types of cancer. Some experts believe pesticides are the most dangerous environmental toxin due to how they common they are. Although organic produce is often still exposed to pesticides due to wind carrying it from sprayed fields, it tends to have much lower amounts than conventional produce. Simply washing your non-organic fruits and vegetables is not enough. Pesticide residue on the outside of the food can be washed off, but it also grows into the food. This is why we recommend buying organic products whenever possible.

Stress-Free Eating

When you take away the restrictions of sticking to a specific diet, you take some of the stress away from eating. Clean and stress-free eating means consuming a variety of organic fruits and vegetables, good fats, and good-quality meats each day can help ensure you get the nutrition you need. Food should not be a source of stress, it should be a source of nutrition, energy and good health. So, mix up your meals with wild-caught fish, free-range chicken, turkey and eggs, and occasionally some grass-fed beef. Be sure to also include plenty of organic fruits and vegetables, and good fats with each meal. Do your best to avoid processed foods and drinks as much as possible, but don’t give up if you make a mistake.

Most people struggle to consume enough omega-3’s and magnesium from their diet, so supplementing with fish oil, magnesium and a multivitamin may help. Drinking enough water is also important, but it can be hard to know what kind of water to drink. We have an article that talks more about the different types of water here. Take a look at your diet and see if you can make some changes towards more clean and stress-free eating. Every step towards a healthier lifestyle matters, no matter how small.

You can listen to our Stress-Free Eating podcast here. You can listen to it on our YouTube channel here.

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Common Nutritional Mistakes

Piles of vegetables as an example of good nutrition; common nutritional mistakes.

Health and nutrition recommendations are always changing, with new fads and ideas emerging every week, before research can be done to determine whether they are true or not. Some advice that has been around for years has been proven wrong, but many people continue to follow the advice and pass it on to others. With heart disease, cancer, and other health conditions on the rise, we should consider the idea that some of the recommendations that have been in place for years might not be the healthiest. Let’s look at some common nutritional mistakes, and what you can do instead.

Diet and Supplements

Let’s start by addressing the idea that taking enough supplements can offset the effects of a bad diet. Many people believe that they can eat what they want, and take enough supplements to fill in gaps in nutrition and prevent damage from processed foods, but this is not true. Supplements are a great way to get in nutrients that are difficult to get enough of through diet, and they are a great way to take in things you wouldn’t normally eat. For example, milk thistle is great for the liver, but it’s not something you typically see people add to their salad, so taking milk thistle as a supplement is a great way to get it into your body, but supplements should not be your main source of nutrients. You should get the majority of necessary vitamins, minerals, protein, and good fats from organic, whole foods, and you could supplement this diet with a good multivitamin, fish oil, and a probiotic. There is nothing that can completely offset the effects of a poor diet. A healthy, well-rounded diet is crucial to good health.

Saturated Fat

Many people have heard that saturated fat is bad for you, with some saying it’s the worst kind of fat, but this is not true. There have been many studies conducted on the connection between heart disease and saturated fat intake, and they have actually found good saturated fat – like the kind that comes from coconut oil and olive oil – may even protect the heart in some ways. Good fats also benefit hormone levels because fat is needed to synthezise hormones. However, there are still bad fats, things like trans fat and vegetable oils should not be consumed. Dietary fat should come from wild-caught fish, avocadoes, olive oil, coconut oil, and nuts and seeds. Red meat should be grass-fed and consumed in moderation, and farmed and imported seafood should be avoided.

Organic Foods

Some people believe that it is not worth the extra money to buy organic produce instead of conventional produce, but the dangers of pesticides are underestimated. Some experts believe that pesticides may be the most dangerous toxin we encounter due to how common they are. Pesticide exposure has been linked to many different health conditions including certain autoimmune conditions and cancers. Children may be especially sensitive to pesticides and other toxins because they do not have fully developed detoxification pathways. Organic produce is usually more expensive than conventional produce, but it is worth the money. You may be able to save money on organic produce and foods by shopping at your local farmer’s market, and taking advantage of sales and coupons when they’re available.

The importance of an organic, whole foods diet cannot be overstated, and supplements cannot offset a poor diet. You should focus on eating organic fruits and vegetables, grass-fed and pasture-raised meats, healthy fats like those found in coconut oil and olive oil, and doing light to moderate exercise at least three times a week. You can also add supplements like fish oil, a multivitamin, a probiotic, and others depending on your personal health goals. A good way to sift through the health trends and misinformation, and avoid common nutritional mistakes, is to think about what people ate before refined sugar was widely available: lots of fruits, vegetables, fats, and meats.

You can listen to our podcasts here. You can also listen on our YouTube channel here.