Archive for the ‘Weight Managment’ Category

What are Probiotics Doing in Your Digestive Tract?

Saturday, February 20th, 2010

glossary_7832By now, we’ve all heard about “friendly bacteria” and the need to include probiotics in our diets. But what exactly is “friendly bacteria” and how do you know you are getting probiotics in your diet? On January 31,2009 Dr. Mercola (www.mercola.com) posted this wonderful explanation of the importance of “friendly” bacteria in your gut, the many beneficial ways they help your body and how to get probiotics into your diet.

“Your body is loaded with bacteria, of both good and bad varieties. In fact, about 100 trillion bacteria live inside you — which is more than 10 TIMES the number of cells you have in your whole body. The ideal balance between the bacteria in your body is 85 percent good and 15 percent bad. This ratio between the “good” bacteria and the other bacteria is one of the critical factors determining your optimal health, as the good bacteria are essential for:

• The proper development of your immune system
• Protection against over-growth of other microorganisms that could cause disease
• Digestion of food and absorption of nutrients

The probiotics in your gut also play a role in helping numerous bodily functions, such as:

• Digesting and absorbing certain carbohydrates.
• Producing vitamins, absorbing minerals and eliminating toxins.
• Keeping bad bacteria under control.
• Preventing allergies. Friendly bacteria train your immune system to distinguish between pathogens and non-harmful antigens, and to respond appropriately.
• Providing vital support to your immune system. Beneficial bacteria have a lifelong, powerful effect on your gut’s immune system and your systemic immune system as well.

The microflora in your digestive system is also emerging as a major player in weight management. A baby’s gut bacteria is linked to his or her future weight, and babies that are given the best start nutritionally by being breastfed (the source of your first immune-building good bacteria) also tend to have intestinal microflora in which beneficial bifidobacteria predominate over potentially harmful bacteria.

One Washington University professor likened the functioning of this gut microflora in your body to that of an ant farm that works together as an intelligence to perform an array of functions you’re unable to manage on your own. One of those chores includes extracting calories from the foods you eat, so the microflora in your gut may play a key role in obesity.

Multiple studies have shown that obese people have different intestinal bacteria than slim people, and it appears that the microbes in an overweight body are much more efficient at extracting calories from food.”

“In the past, and to some extent still today, people used fermented foods like yogurt and sauerkraut to support their digestive health, as these foods are rich in naturally beneficial bacteria.

Fermented foods are part of nearly every traditional culture. As far back as Roman times, people ate sauerkraut because of its taste and benefits to overall health. In ancient Indian society, it became commonplace (and still is) to enjoy a before-dinner yogurt drink called a lassi.

Bulgarians are known both for their longevity and their high consumption of fermented milk and kefir. In Asian cultures, pickled fermentations of cabbage, turnips, eggplant, cucumbers, onions, squash and carrots still exist today. ”

If you were to eat a diet rich in fermented foods that have NOT been pasteurized (this will kill the probiotics), then you could likely still enjoy great digestive health.

However, if you eat a lot of processed foods or rely on mostly cooked foods, the balance of bacteria in your digestive tract will have a hard time staying optimal. Sugar is also an incredibly efficient fertilizer for growing bad bacteria and yeast in your gut, so if you indulge in a lot of it you’re fueling the bad bacteria. Likewise, stress, pollution, and taking antibiotics can further upset the balance in a negative way.

Since helpful bacteria are increasingly absent in most people’s diets, it is important to purposely include foods that contain live probiotic bacteria in your diet, or take a probiotic supplement.”

If you’d like to have your nutrition & lifestyle assessed, feel free to contact us for a complimentary consultation. We’d love to hear from you.

Dorothy Lizak

Nutrition & Wellness Specialist

References: thank you to: http://articles.mercola.com/sites/articles/archive/2009/01/31/wall-street-gives-big-thumbs-up-to-good-bacteria.aspx

photo: thank you to: http://bookbuilder.cast.org/bookresources/12010/glossary_7832.jpg

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Curb Hunger by Eating Right

Sunday, February 7th, 2010

We often have clients coming to us woman-eating-appleasking for ways to curb hunger. Some report feeling full after they finish a meal only to feel hungry again an hour or so later. Others say they feel o.k. in the morning, but find themselves getting hungry before or after lunch. Many times, just by making a few changes in what and when they eat can make a big difference in how they feel throughout the day. If you are finding yourself hungry outside of mealtime, try the following tips to find the real cause of  your hunger and learn how to improve how you feel throughout the day.

1. Eat Breakfast (and every other meal): Eating breakfast kick starts your metabolism and provides you with the energy you need to begin your day. Eating breakfast has also been shown to help promote weight loss and improve mood and concentration.

(As a side note, it is NEVER o.k. to skip meals. Your body needs fuel throughout the day to function properly, and by skipping meals you are throwing your hormonal system off balance which will impair how your body uses and stores calories, causing a multitude of problems, including the storage of calories as fat.) 

2. Drink Enough Water: Did you know that hunger is sometimes a sign of dehydration? Be mindful of how much water you are drinking throughout the day. A good rule of thumb: Your urine should be clear enough to be able to read through it (if there were a hypothetical piece of literature in your bowl).

3. Eat Protein: Many times too many carbohydrates in our diets are the culprits for increased hunger and decreased energy and mood. Carbohydrates are great for providing us energy, but our bodies burn through these fairly quickly. Protein takes longer to digest, keeping you feeling full until your next meal. Good sources of protein include lean meat, fish, nuts, beans, legumes, eggs and dairy.

4. Don’t Forget About Fiber: Most of us do not get enough fiber in our diets. Because it is undigestible, fiber moves through the digestive tract slowly, so it makes you feel full and has been shown to help reduce overeating, control blood sugar, reduce cholesterol and your risk of colon cancer. Fiber can be found in whole grains, nuts, seeds, and in the skins of fruits and vegetables. Don’t peel that apple!

5. Know Your Metabolic Type: Just as our bodies look different on the outside, they are also functioning differently on the inside. Knowing your metabolic type, or how quickly your body turns food into energy, is extremely helpful in knowing what ratio of carbohydrates, proteins, and fats you should be eating at every meal. Common symptoms when not eating for your metabolic type include: getting hungry quickly, fatigue, nervous energy, depression, headaches, mental sluggishness and cravings for sweets or coffee. Contact us if you would like to learn what your metabolic type is.

 

As always, we appreciate your comments and feedback on how these changes are impacting your life. If you are interested in learning more about how to restore health and vitality in your body, feel free to contact us for a complimentary consultation. We provide nutrition and lifestyle coaching in Los Gatos and San Francisco as well as over the phone.

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

Photo: thank you to: http://women4hope.files.wordpress.com/2008/01/woman-eating-apple.jpg

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Get off the Scale

Friday, October 30th, 2009

We’ve all been there. You go to your scale_girl1doctor’s office for your physical and on the way to the exam room you hear those dreaded words  “Step on the scale”.  At that moment many of us feel like we need to start shedding as many clothing items as possible. Our once very well put together outfit including shoes, socks, belt, earrings, sweater, and anything else that can go is now on the floor. We want the measurement to be accurate, don’t we? Well, guess what? Even then it may not be.

I myself have weighed the same weight since I was 13 years old, yet the size of my clothes has actually changed quite a bit over the years. How can this be?  Well, it’s because muscle weighs more than fat,  so dont be surprised that while you’re reaping the many benefits of weight training (including increasing your metabolism and increasing the release of growth and tissue repair hormones) you may not necessarily notice the scale moving. In my case, I have been 4 different dress sizes and weighed the same. 

So put the scale away and do this instead. A much better way to gage weight loss is to notice how your clothes are fitting. By replacing fat with lean muscle, you WILL notice  more room in your clothes. And remember, you have to be healthy to lose weight, not lose weight to be healthy. Having your lifestyle and nutrition plan evaluated is a critical step in achieving your weight loss goals. An unhealthy, unbalanced body will hold on to fat/weight until it is well. To learn more, feel free to contact us. We’re always here to help.

 

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

References:

Picture: thank you to http://www.adrenalinfitnessandweightloss.com/trainers

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Weight Loss: Do’s and Don’ts

Sunday, September 20th, 2009

Many people come to us with the goal of losing weight,weight-loss21 but as we work with more and more clients we find that there are several common mistakes people make when trying to lose weight. In fact, some of these choices actually have the opposite effect and make people gain weight instead.  What’s most important to understand is:

You need to be healthy to lose weight, not lose weight to be healthy. Your body is a system of systems that all work together to keep your body healthy and in balance. So, if one system is out of balance it can affect your whole body. This is why a holistic approach to weight loss and improving health is so important. If your body is out of balance, you will have trouble losing weight and will probably feel a variety of other seemingly unrelated symptoms such as: energy highs and lows, fatigue, depression, neck or back pain, headaches, PMS and the list goes on and on and on. 

 

Read below to learn some things you should and shouldn’t do if your goal is to lose weight.

1.     Don’t : Skip Meals

Skipping just one meal puts your body in starvation mode. When this happens, you body panics because it doesn’t know when it will get food again so it stores your food as fat (a survival mechanism).


2. Do: Eat protein, carbohydrates, and good fat for every meal.

Learning your metabolic type (what ratio of protein, carbohydrates and fat your body needs to work best) is ideal. We can provide you with a simple questionnaire to identify your metabolic type.


3. Don’t: Assume more cardio will help you lose weight.

Depending on the health of your hormonal system, more cardio can actually make you put on weight. Imbalances in the hormonal system make it difficult to lose weight.


4. Do: Learn more about hormones and how deeply imbalances affect your health. 

You can sign up for our Hormone Health seminar (see our events page for more information) or contact us for a complimentary consultation. We can also recommend several useful books on the subject. 


5. Don’t: Do the same exercise routine over and over again.


6. Do: Add variety to your workout, and include exercises that help you with “working in” as well as working out.

Be sure to include weight training which boosts your metabolism and also “working in” exercises such as walking, yoga or meditation. 


7.  Don’t : Assume that “No Pain=No Gain”.

You can be doing your body more harm than good and could seriously injure yourself.


8. Do: Understand that “Pain=No Gain”.

It’s always best to have your exercise routine evaluated by a trusted Corrective Exercise Coach who understands the body and how to correct postural imbalances.  Contact us for more information.


9. Don’t: Assume that there’s a “One-Size-Fits-All” approach to getting healthy.

Just as we are all different on the outside, we are all also different on the inside. What’s key is to learn how to read the signals your body gives you (constantly) and to respond with what it needs. Only you ultimately have that information, we just teach you what to look for.


10. Do: Learn more about what your body needs so you can achieve your wellness goals.

If your not sure about one on one coaching, our Wellness 101 workshop is a great place to start. (See the events page for more information).

 

 Feel free to write in with stories or questions. We’d love to hear from you.

To your health!

 

Dorothy Lizak

Nutrition and Wellness Specialist

 

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Are you a supplement junkie?

Friday, September 11th, 2009

supplementsIf you walk into any health food store you will find a supplement for everything and you will be promised results, guaranteed! There is always a new craze and always will be but I am guessing that many of you out there have spent tons of money and don’t feel any better or look any different? Are you persuaded easily by supplement ads that promise weight loss, anti-aging or just general wellness?   If so, read on…

This blog article is not about bashing supplements but it is about giving you insight on when and how supplements should be used.  We use supplements in our office however, the supplements are used after running detailed lab work.  What you need to understand is that typically when you are feeling tired, have trouble sleeping, suffer from skin reactions, headaches, night sweats, and constant infections or just want to loose weight it is because something in your body is not in balance.  This is where people go wrong.  They usually walk into a store or see an ad on TV and they begin to self diagnose and self treat.  When you ask the clerk for some guidance they walk you over to the aisle for what they “think” may help you based upon what they know about the supplements themselves but what they don’t have is the information that is pertinent to you.  What you need to remember is that everyone is different and requires different supplements for treatment.

In our practice we believe that supplements are just that, that they supplement what is needed or lacking at the time until we get your body back into balance. As I mentioned above the body goes astray when it’s out of balance and the way it goes out of balance is through poor food choices, lack of water, lack of sleep and stress just to name a few.  So, these are the strategies that we begin to work on within our practice and help you by setting up a lifestyle plan.

So many times people need supplementation because they are lacking nutrients due to poor food choices.  If your diet (we define diet as a food plan…not a food restriction) consists of processed foods, sugar, caffeine and alcohol then it may be a good idea to begin slowly removing these items from your diet and begin eating more live foods:  organic meats, poultry, fish, fruits and veggies.  Remember supplements are meant to supplement temporarily not be a permanent fix or a quick fix for that matter.  Getting healthy and staying healthy takes times. If you would like more information about supplements or have comments please feel free to contact us or visit us on the web at www.replenishingsoul.com

 

Lori Metroka

Nutrition & Wellness Specialist

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Weight loss-Is there really a quick fix?

Sunday, July 26th, 2009

It is estimated that over $40 billion dollars islose-weight-fast-scale spent on weight loss annually, and that figure keeps rising. There have been countless pills, diet and exercise fads, and even natural remedies such as green tea extract, the acai berry and now african mango extract that look promising at first glance for weight loss, but do they really work and is it safe? These are questions you need to ask yourself before taking part in something that may not work and can potentially be harmful.

Lets take a closer look into the newest weight loss quick fix. A study recently published in the online journal Lipids in Health and Disease found that study participants lowered their LDL (”bad”) cholesterol and lost an average of 28 pounds by taking an extract made from the African mango (Irvingia gabonensis). Studies suggest that the African mango may reduced body fat production by affecting genes and enzymes involved in metabolism. What’s most appealing about these findings is that not only did participants lose the weight and lower cholesterol, they were told to make no changes in their diet or exercise routine. Sound too good to be true? It probably is.

First off, a sample size of 102 participants is not large enough to make the generalized assumption that everyone will see these results. In fact, personal testimonials of people who took the extract after the study reported varying results. From what I’ve read, many individuals experienced no weight loss at all and others even gained weight after taking the extract. This actually makes sense. It’s important to understand that each one of us has different biochemical needs to make our bodies work optimally, which is called metabolic typing. Some people need to eat more protein than carbohydrates, for others the reverse is true, and some need a balance of both. The old saying “One man’s meat is another man’s poison.” is true in more than just the figurative sense. I’m hypothesizing here but it could be that the people who lost weight had metabolic types that complimented the addition of the oil in this extract to their diets, while those who gained weight didn’t. As we’ve said in the past, when it comes to food and exercise, there is no “one size fits all”.

You also have to research potential side effects, both short term and long term. Since these studies are recent, I’m sure the answer is simply “We don’t know”. That’s pretty scary if you ask me. The truth is, you need to be healthy to lose weight, and to be healthy you need to identify and reduce stress in all its forms so your body can work the way it’s intended to. This means you need to find out how your body converts food into energy (metabolic typing) and also just as importantly look at your lifestyle (in the form of sleep, exercise, hydration, toxicity, the health of your digestive system, and so on) so you can make the necessary changes to create a healthy environment so you CAN lose weight, and feel much better than you will with any of the quick fix solutions out there.

If you’d like to learn more about metabolic typing and other health related topics, sign up for our monthly newsletter which usually includes information not posted in our blogs. If you have a personal experience on this or any related topic, we’d love to hear from you. 

 

Dorothy Lizak

Nutrition and Wellness Specialist

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Eat to Lose Weight

Sunday, June 28th, 2009

Skipping meals seems like a natural way to lose weight,especially woman-eating-saladsince we’ve all heard that to lose weight, you need to take in less calories than you burn. It’s actually not that simple. When you skip just one meal, your body panics and turns on a stress response through the sympathetic branch of your nervous system called the “fight or flight” system. This response tells your body that it is in a life-threatening situation. Your body then responds to this alarm by telling your liver to release stored sugar from your liver (in the form of glycogen) to raise your blood sugar.  In response, your pancreas releases insulin to help balance out your blood sugar. When skipping meals or eating too many carbohydrates ( or in the absence of protein and fat) this stress response is turned on over and over again causing you to become insulin resistant which causes more and more calories to be stored in fat cells. Any time you miss a meal your body increases the release of fat storing enzymes. When this happens, the amount of fat burning enzymes are decreased. Remember, if your body is in a stress response, the last thing it will want to do is lose weight. It’s going to hold on to whatever energy it gets, because it doesn’t know when the next meal is coming to replenish it’s fuel.    

The key to losing weight is to keep your blood sugar balanced, to eat the right proportions of protein, fat, and carbohydrates for your biochemical needs, to maintain a level of physical activity that is right for you, and to have a system in place to manage the stressors in your life that are affecting your body. To learn more about how your nutrition and lifestyle are affecting your health and may be preventing you from reaching your wellness goals, our Wellness 101 Workshop is a great place to start.  Always feel free to call us for a complimentary phone consult. Our goal is to always help you help yourself.

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