Weight Loss Struggles, Conclusion

weightloss Jul 02, 2021

In Part 1, I discussed the struggle with weight loss regarding what we are eating. Part 2 focused on the behavior. In this conclusion on Weight Loss Struggles, I dive into a few of the biochemical and physiological reasons weight loss may be a struggle for you.

10) You have food intolerance/allergies/sensitivities. Oftentimes, we associate a food allergy only with the most extreme reaction called anaphylaxis. This is characterized by swelling of the lips, tongue, and throat as well as hives and other symptoms. It is oftentimes fatal and requires a trip to the ER. I used to have this allergic relationship with strawberries and my allergist claims that I walk a fine line between being able to consume them and a trip to the ER. When most docs speak of an allergy to food, this is the kind they are referring to but there are other immune responses that aren’t quite as severe but can still wreak havoc with our efforts to lose weight and/or just to feel good. Common allergies such as...

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Weight Loss Struggles, Part 2

weightloss Jun 25, 2021

Part 1, focused on what you consume and how that can affect your weight. Part 2 discusses behavior.

5) You have issues with sleep.  People underestimate the power of a good night’s sleep. When we are at rest, a quality rest, our bodies have time to recover from the insults of the day. Our growth hormone kicks in, our muscles repair, kids grow, and adrenal glands have time to take a break from the stressors of life. All of these things affect our weight loss. This is just the start of what good, effective sleep can do for us. Start with trying to shut down about 10 p.m. and wake at 6 a.m. (or whatever schedule you need) but try to have a consistent wake/sleep cycle every day. Look for this topic in upcoming posts.

6) You are working out TOO hard. You may be doing too much for weight loss. If you are feeling very stressed in your everyday life and then go beat yourself up at the gym too, your body is going to hold onto everything it’s got to conserve energy (fat). If...

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Weight Loss Struggle, Part 1

weightloss Jun 18, 2021

Part 1: Are you consumed by wanting to lose weight? Do you think you do everything right but nothing seems to work? The following are a few reasons why you may be struggling:

1)      You may be eating too much fruit. What?! Yes, the fruit has a lot of things our bodies need including antioxidants, vitamins, minerals, and fiber but it can pack a punch to your liver because of the amount of sugar it contains. Dr. William Davis, a cardiologist, writes about this in his book Wheat Belly.   If you had the choice between an apple and a Little Debbie, by all means, eat the apple. Just don’t think of fruits in the same category as vegetables, as in “eat more fruits & vegetables” like it is one food group. When choosing fruits, opt for fruits high in antioxidants such as berries which are also lower in sugar.

2)      You may not be eating enough vegetables. That’s probably a no-brainer but getting away...

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Liver Detoxification - Take Care of Your Liver

detox Jun 04, 2021

Can you relate to any of these points?

  • Long term prescription use
  • Sensitive to chemicals (tar, perfume, exhaust fumes, cleaning products)
  • Headache over eyes
  • Gallbladder attacks
  • The trouble with greasy foods
  • Become easily sick or intoxicated by drinking wine
  • Easily hungover
  • Hemorrhoids or varicose veins.
  • Chronic fatigue or pain
  • Genetically modified foods – corn, soy, etc.

Every day, our bodies are bombarded with many toxic substances. Pesticides, industrial chemicals, poor air quality, poor water supply, and plastics enter our bodies and become a part of our tissues and organs. These substances and will affect our health in a negative way and eventually may contribute to the development of chronic diseases and this is where liver detoxification is important.

Your liver is the main organ by which your body can clean house, that is, your body. For example, the healthy liver regulates the composition of blood, removes ammonia and bilirubin from the blood, processes the nutrients...

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Kale - It Packs a Nutrition Punch!

kale nutrition May 28, 2021

With only 33 calories per cup, it offers a lot of benefits. This is what we call “nutrient-dense” food! It has 120 mg of Omega 3 fatty acids, 545 mcg of Vitamin K (helps your blood clot), a whole bunch of Vitamin A – how’s your vision? – a bunch of Vitamin C and folate, and many important minerals such as Calcium, Magnesium, and Potassium. Don’t like steamed or sautéed kale? Sick of pulverizing it in your morning smoothie? Can’t stand the Kale -you want to taste like potato chips but they don’t – Chips?

Here’s another option my sister brought to the cabin one weekend and it is AWESOME and EASY! So give Kale a 2nd chance and try this very simple idea.

Kale Salad Recipe – (not a very precise recipe but that’s why it is easy!)

As much Kale as you want for how many you are serving

A handful of pine nuts

A handful of dried cranberries, craisins, or other desired fruit

Olive Oil

Salt & Pepper

Basically, you...

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The Health Benefits of Basil

You may be familiar with the yummy taste of Basil in your favorite Italian dishes, but did you know that it's actually GOOD for you? Basil is one of the oldest and most popular plants that contain an abundance of phytonutrients, or plant nutrients. It is often referred to as a “Holy Herb” or “Holy Basil” in many traditions. It is native to Iran, India, and tropical regions of Asia but in other parts of the world, it is grown in many varietals such as lemon basil, sweet basil, or Thai basil.

Below is a list of the many health benefits of this annual plant. It’ll make you want to add it to your soups, salads, and to start eating Pesto.

  1. Basil herb contains many flavonoids: in English, that means they provide anti-oxidant protection.
  2. Basil leaves are composed of several health-benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene, and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties.
  3. ...
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Low Fat Diets & Weight Loss

diet low fat weightloss May 07, 2021

Low-Fat diets became quite the craze in the 90s. Food companies followed suit with a plethora of low-fat and even fat-free products. The misconstrued information about low-fat eating and our health actually began during the 1950s when Ancel Keys made some correlation between health and dietary fat in a few tribes around the world.

There’s a lot to this information so I’ll spare you the details for now. With the advent of Fat-Free Ice Cream made with Olestra (the fat replacement that caused major digestive issues), fat-free or low-fat Oreos, or marketing of already low fat or fat-free products like Twizzlers licorice, our intake of these processed foods has risen dramatically in the last decades AND we’ve become fatter as a nation. How can that be? Here are a few reasons:

  1. Well, first of all, our metabolisms have been severely impaired by these FRANKENFOODS; our bodies don’t even recognize half of this stuff. If we would’ve stuck with whole foods,...
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Beef & Veggie Soup AND Zinc Deficiency

beef deficiency soup veggie zinc Apr 23, 2021

This recipe is a variation on one of my mom's recipes - Hamburger Soup - which I loved as a kid. This recipe is gluten-free and made from real, whole foods. It is easy to make and is a great fall meal for either the crockpot or stovetop. Read on about this Beef & Veggie Soup AND Zinc Deficiency.

My version uses Grass-Fed Beef rather than a ground hamburger but you can certainly use grass-fed ground beef. The reason for grass-fed is the greater amount of nutrients found in the grass-fed beef rather than cows fed with grain. Grass-fed beef contains greater amounts of Omega 3 fatty acids and twice as much Conjugated Linoleic Acid (CLA) as conventional beef. CLA is associated with reduced body fat. In addition, grass-fed beef contains higher amounts of antioxidants Vitamin A and E, and several micronutrients including Potassium, Iron, Zinc, Phosphorus.

Let's talk Zinc...Zinc is a very common deficiency among individuals. Zinc supports enzymes, your immune system, wound healing,...

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Purple Carrots & Antioxidants

Here is a reason we are advised to eat a VARIETY of fruits and vegetables. One of these reasons is for color. Color is indicative of the nutrients in that food. Did you know that before the 17th century, almost all cultivated carrots were deep purple, almost black, in color? Heirloom veggies like these cool-looking carrots are making a comeback to nutritiously conscious individuals because of their many health benefits. These benefits mainly come from the antioxidants lutein, anthocyanin, and beta carotene.

You are familiar with orange carrots and their connection with a vision - betacarotene, associated with eye health, comes with that rich orange color. Orange carrots contain the richest amount of carotenoids (antioxidants like beta carotene, lutein, and anthocyanin). Lutein is beneficial not only for eye health but scientists believe lutein "may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks."

All carrots...

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Added Sugars and HDL

sugars Apr 09, 2021

Changes in atherosclerosis associated with abnormal lipid levels and cardiovascular disease risk are believed to begin in childhood. The study by Lee et al. (2014) was aimed at determining the relationship between high-density lipoprotein (HDL) and added sugar intake. Cardiovascular disease is the leading cause of death in the United States and one of the risk factors is low HDL.

Sugars are added during the processing and preparation of foods and are also found in many soft drinks, juices, and sodas. Adolescents are the highest consumers of these additives. On average, 17% of adolescent's total calorie intake is from these added sugars with the main source coming from sweetened beverages (Lee et al. 2014). These products result in reduced satiety which results in an overconsumption of calories and eventual weight gain. HDL has been the strongest indicator of risk for women so this study was done in adolescent females to identify how exposure to these added sugars as an adolescent...

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