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Minerals: Copper

Wednesday, August 18th, 2010

raspberryOver the past few weeks we’ve been discussing the fat soluble and water soluble vitamins. This week, we’re going to shift gears and start discussing minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Copper

Copper is found throughout the body, particularly in the brain, liver and muscles.  Copper is used to help treat arthritis, carpal tunnel syndrome, fatigue, anemia and allergies.

What it Does: Copper performs many functions throughout the body we will be listing just a few examples

  • Needed to form hemoglobin which carries oxygen throughout the body
  • Helps with respiration
  • Helps to form collagen within the bones
  • Needed to convert the inactive thyroid hormone to the active form
  • Helps with inflammation by regulating histamine levels
  • Lowers cholesterol
  • Anti-diabetic
  • Needed to get iron out of the liver

Absorbing and Utilizing Copper:

  • An adequate intake of protein and fresh veggies is needed to help copper be absorbed in the body.
  • Access manganese and zinc will interfere with the absorption of copper

Found In: beets, pumpkin, flax seeds, green peas, raspberries, mangos, sweet potato, almonds

It’s important to mention that copper can produce toxicity in high doses.  Therefore, it is best not to supplement copper unless you know for sure that you have low levels based upon lab testing.

Another important point to state is that high fructose corn syrup which is found in many products that have a shelf life interferes with the absorption of copper.  Therefore, make sure to read your labels!

 

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

 

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The B Vitamins-Water Soluble Vitamins

Sunday, July 25th, 2010

Over the past few weeks you’ve learned about the fat soluble vitamins. super-vegetables-e2We skipped Vitamin D, since we already have a a former blog post on the many wonderful benefits of this vitamin (see Vitamin D information to read). This week we’re moving on to the water soluble vitamins.

As a review, lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, the B vitamins and vitamin C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals.  These include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing the B Vitamins

What it is:  The B vitamins are water soluble, meaning that they are found in the “watery” parts of plants and animals. The B vitamins are known as the B complex, and are made up of several different vitamins. Because the B vitamins enhance the absorption of one another, it’s important to eat a wide variety of fruits and vegetables to ensure you are getting in all of the B vitamins in your diet. Below is a list of the B Vitamins and a few of their functions (too many to list all!), and some foods that contain the B vitamin listed.

The B Vitamins

B1: Thiamin:

  • Needed for a healthy nervous system
  • Helps prevent cardiac spasms
  • Coenzyme for many biochemical reactions in the body

Found In: pork, sunflower seeds, green peas, okra, asparagus

B2: Riboflavin:

  • Required for Energy Production and metabolism of fats and carbohydrates
  • Needed for normal cell growth
  • Regenerates the body’s own antioxidant

Found in: eggs (both white and yolk), milk, mushrooms, spinach, beet greens

B3 Niacin:

  • Required for energy production and carbohydrate/fat metabolism
  • Regenerates the body’s own antioxidant
  • Helps the body use glucose and protects beta cells in the pancreas
  • Needed for synthesis of sex hormones

Found In: tuna, chicken, salmon, mushrooms, kidney beans, nectarines

B5 Panthothenic Acid:

  • Required for energy production nd metabolism of carbohydrates, fats, and protein
  • Helps prevent aging and wrinkles
  • Strengthens metabolism

Found In: shitake mushrooms, sunflower seeds, cauliflower, broccoli, egg yolks

B6 (collectively called Pyridoxine):

  • Important for health of cardiovascular and immune systems
  • Needed to release glycogen from the liver and muscles to be used by the body as fuel
  • Required for the synthesis of serotonin, a neurotransmitter
  • Needed by 100 different enzymes, each for a different biochemical reaction in the body

Found In: hot chili peppers, red/green peppers, spinach, garlic, bananas


Vitamin B12: Cobalamin

  • Helps prevent cardiovascular disease
  • Activates folate in the body
  • Enhances utilization of carbohydrates, fats and proteins, increasing energy levels

Found In: clams, mussels, crab, salmon, milk


Biotin:

  • Needed for the metabolism of fats and cholesterol
  • Needed for the synthesis of fatty acids
  • Needed for metabolism of fatty acids

Found in: eggs, mushrooms, hazelnuts, carrots, almonds


Choline:

  • Helps the body utilize fat and cholesterol (moving them from the liver)
  • Is converted to acetylcholine in the body, a neurotransmitter that affects muscle control and memory
  • Helps decrease involuntary muscle movement

Found In: eggs, cod, shrimp, broccoli, artichokes


Folate:

  • Needed for the proper growth and development of all cells—critical during pregnancy
  • Helps prevent birth defects
  • Helps protect bone marrow

Found in: asparagus, spinach, squash, collards, broccoli


We hope this information has been helpful and you reap the benefits when adding vitamin B rich foods to your diet. Remember, it’s best to eat a wide variety of fruits and vegetables to ensure you are taking in all of the B Vitamins. If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Picture by:  http://www.cosmeticsurgeryandbeauty.com/content/super-vegetables

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Vitamin A- a fat soluble vitamin

Saturday, July 3rd, 2010

Over the next few weeks we will be discussing Vitamins and Minerals.  We will be discussing one vitamin or mineral atcarrots-vitamin-a1 a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

Before we begin lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

 Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals they are:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin A

What it is:  Vitamin A is a fat soluble vitamin.  So what does this mean?  This means that Vitamin A is found in the fat tissue of plants and animals.  In addition we have the ability to store this vitamin in our own fat tissue.  This can be a bitter sweet situation.  On the good side, we can store Vitamin A in our fat and the body can use it as needed.  However, we can also store too much and risk becoming toxic.  Typically this is not the problem in our society because:  1. we don’t consume enough of healthy fat so that our bodies can store Vitamin A and 2. We have a difficult time absorbing vitamins/minerals because of our poor food choices and poor intestinal health.

What is does:  Vitamin A:

  •  Is an antioxidant, helps with vision, and increases the immune system
  • Is needed for the growth and development in healthy bones, skin, teeth, lungs and intestinal tract. 
  • Is needed for the absorption of Calcium
  • Helps prevent birth defects and has a role in red blood cell production

Factors that decrease Vitamin A absorption are a Vitamin E and or Zinc deficiency, alcohol use and medications like cortisone and Iron.

Foods that contain Vitamin A:

There are many foods (too many to list) that contain Vitamin A.  Vitamin A comes primarily from vegetables.  Here are a few of the more common sources of Vitamin A…are you getting your daily allotment of Vitamin A?

  • Carrots
  • Butternut Squash
  • Sweet Potatoes
  • Spinach
  • Kale
  • Swiss chard
  • Cantaloupe
  • Red Peppers
  • Bok Choy
  • Romaine Lettuce
  • Apricots
  • Orange tomatoes
  • Broccoli
  • Goat Cheese
  • Red Cherries

 Caution! Vitamin A that has been added to milk.  The Vitamin A that is added to milk is Vitamin “A” palmitate and has been shown to increase bone fractures at high doses.

We hope that this has been helpful.  If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.  We are here to help you.

 Lori Metroka Yu

Nutrition & Wellness Specialist

 

Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Picture by: http://www.wuchi.co.uk/pictures/ind467f086b35a07l.jpg

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Beware of Healthy Labels

Sunday, May 9th, 2010

Organic and gluten free are two labels that are becoming more and more popular these days.  Don’t get me wrong it’syellow-organic-label great to be able to have choices when one needs to eliminate certain foods from ones diet for health reasons.  However, just because something says that it’s organic or gluten free does not make it healthy, don’t be suckered in to these “healthy labels”.

So what do I really mean by this…food items such as potato chips, cereals, pre-made waffles/pancakes, cookies or crackers (just to name a few) don’t all of a sudden become healthy food options just because the organic or gluten free label has been attached to them.  As most of you know who read our blog on a regular basis we believe that healthy foods are foods that are alive, not foods that can remain in your pantry for weeks, months or even years.

As with any food item purchased get into the habit of reading labels and nutritional contents.  Anytime you purchase items such as potato chips, pre-made waffles or anything as such flip over the box and read how many carbohydrates/sugars are found in each item. Don’t forget to also read the ingredients.  As we say here at Replenishing Soul if you cannot pronounce or recognize any of the ingredients it’s a good idea to not purchase that item.  If you cannot recognize the ingredients, guess what…your body doesn’t recognize them as well.  Your body is built to break down nutrient, vitamins, and minerals not chemicals.

Remember it’s not about deprivation but it is about balance.  Does your diet consist more of processed foods (foods that are typically found in the center of the grocery) or live foods (foods that are found on the outside perimeters of the grocery store?  If you’re looking to get healthy this is a great place to start.  You can also attend our workshop entitled “You are what you eat” coming to San Francisco in June.

 

Lori Metroka Yu

Nutrition & Wellness Specialist

Picture by: http://img4.realsimple.com/images/food-recipes/tools-products/0813/label-organic_300.jpg

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Tips for managing PMS

Saturday, April 24th, 2010

PMS -Premenstrual Syndrome- a word that through the years has received negative connotation and many times isstomach_cramps1 thought to be in women’s heads.  The truth of the matter is, is that PMS is a real thing with real experiences.  There are many reasons why women could be suffering from PMS…a poor diet, lack of exercise, mineral and/or vitamin deficiencies, day to day stressors as well as emotional stress.  Would you believe me if I told you that pain in any form in the body could be there for a reason, as if it’s trying to tell us something about ourselves…what we need to change, take charge of or heal?  This blog entry is not about the emotional connection to PMS.  However, if you would like to read more about emotional healing please read our blog entry Healing Emotional Pain.  Instead within this blog entry we will be discussing some basic nutritional tips that will help you to start taking control of your PMS and begin reversing the symptoms.

Many times PMS is brought on by inflammation, particularly caused by an increase in prostaglandins and other inflammatory chemicals.  Below is a list of factors that contribute to PMS:

  • High consumption of dairy products
  • Excessive consumption of caffeine products
  • Excessive consumption of foods that raise blood sugar quickly
  • High levels of Estrogen that can come from extra body weight, the livers inability to breakdown estrogens or a deficiency in the B vitamins especially B6 and B12.
  • Low levels of progesterone
  • Poor diet that leads to increase prostaglandin production. This is seen with a diet high in processed foods and trans-fatty acids
  • Low levels of vitamins C and E and selenium and magnesium
  • Lack of exercise

Tips for managing PMS

 A great place to start for reversing the symptoms of PMS is to begin by decreasing inflammation.  Below are some basic tips to get you started:

  • Eliminate C.R.A.P. from your diet: Caffeine, refined sugar, alcohol and processed food.
  • Decrease your consumption of red meat and egg yolks as these are high in arachidonic acid (AA) which can contribute to cellular inflammation.
  • Decrease consumption of dairy products: ice cream, cottage cheese, yogurt and milk
  • Start an exercise program: walk at least 20-30 minutes daily
  • Start a multi-vitamin-mineral supplement
  • Make sure you are getting enough essential fatty acids: these are found in raw nuts and seeds, cold water fish such as salmon or sardines and green leafy vegetables
  • Stress reduction: yoga, meditation, going for walks by yourself so there is time for reflection, journaling, taking a hot bath or anything that allows you to take time for yourself.
  • Positive thinking: check in with yourself daily and pay attention to the thoughts you are having. Are they positive or negative and if they are negative why are they negative, what are these thoughts trying to tell you? Do you hate your job that is keeping you from living your true passion, are you in a relationship that does not feed you etc

We hope these basic tips get you started to reversing your PMS symptoms.  If you would like more information about hormones we recommend you attend our hormone lecture entitled: How your Hormones affect your Weight, Energy and Mood. We also recommend reading Women’s Bodies, Women’s Wisdom by Dr. Christine Northrup.

 

Lori Metroka

Nutrition & Wellness Specialist

 

Resources:  Women’s Bodies, Women’s Wisdom by Dr. Christine Northrup

Picture by:  www.prevention.com/naturesmedicinechest/image.

 

 

 

 

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Maneuvering the Grocery Store

Sunday, April 11th, 2010

Getting healthy is actually quite easy but where people tend to make mistakes is in the planning of getting healthy. groceries_3 The majority of people tend to go to the grocery store without a planned out menu for the week as well as many times walk into the grocery store hungry.  Walking into a grocery store hungry is not safe at all.  Why?  Because EVERYTHING starts to look good and before you know it you have walked out of the store buying so many items that you don’t need nor are healthy for you.

Within this blog entry we are going to give you a few tips that will help you to start getting healthy the minute you walk into the store:

  • 1. Never go the Grocery Store hungry!

 

  • 2. Shop on the outside perimeter of the Grocery Store. The next time you enter the store stop and look for a minute. All of your healthy living foods are on the outside perimeter of the grocery store. Fruits, veggies, meats etc. Think of the center aisles as the “danger zone”. This is where all the processed/shelf life food lives. Now, there are exceptions to the rule when purchasing raw nuts, nut butters, brown rice etc.

 

  • 3. Read labels- if you can’t pronounce the ingredients…don’t buy it!

 

  • 4. When purchasing deli meats or cured meats look for the label of “no-nitrates”

 

  • 5. When purchasing any form of dairy look for labels that state rBht free- this is a growth hormone that typically is added to our dairy products.

 

  • 6. Make sure you purchase healthy fats: avocados, olive oil, coconut oil, etc

 

  • 7. Decrease or eliminate food items that are packed with gluten (contains wheat, rye, barley etc). Again read labels because even condiments like ketchup have gluten added.

 

  • 8. If purchasing bottled water it is best to drink out of glass vs. plastic.

 

  • 9. Once you’re ready for check out look in your cart and make sure that the majority of your food is from the outside perimeter.

 

  • 10. Eat for your metabolic type and plan your menu before going grocery shopping. You have saved yourself not only time once you’re in the store but you have also saved yourself unhealthy calories.

You and your body are very important and if you fail to plan then you have planned to fail.  We hope these 10 quick and easy tips will be a starting point for you to begin getting healthy.  Remember Rome was not built in a day so any little change you make today is a change for tomorrow.  If you would like more information about metabolic typing, reading labels or would like help developing a healthy menu sign up for our Wellness 101 lecture (http://www.replenishingsoul.com/our-events.php) or call us for an appointment.

Lori Metroka Yu

Nutrition & Wellness  Specialist

 

 

 

Los Gatos Nutrition, San Francisco Nutrition, Personal Training Los Gatos, Personal Training San Francisco, Tips for grocery shopping, How to maneuver the grocery store, how to eat healthy

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Constipation & Low Back Pain Connection

Saturday, March 13th, 2010

low-back-painDo you suffer from chronic low back pain?

Have you tried every modality out there with no relief?

Is your chronic low back pain worse some days than others?

Are your bowel movements inconsistent?  (Meaning you should have 2-3 movements daily 6″ or longer)

Are your stools difficult to pass or pebble like?

 

If you answered yes to any of the above questions then there is a very good chance that your chronic low back pain is coming from constipation, not because of something structural.  Let me explain.

When you do not have proper elimination of your bowels the contents within your intestines can build up leading to bad bacterial overgrowth, inflammation and pain.  When the intestines become inflamed/swollen they inhibit (stop) the abdominals from working.  The abdominals are important stabilizing muscles for the back and when they stop working do to inflammation your back has no support and now you are suffering from back pain.    Think of it this way you have a long garden hose that you tie off at one end.  You keep pushing water through it but it has no way out, overtime the hose tries to compensate by expanding, getting bigger and bigger, this is the inflammation in your body.  The majority of you out there that are currently suffering from chronic pain and inflammation are because of what you are putting into your body.   The American diet consists of C.R.A.P.  (Caffeine, refined sugars, alcohol and processed foods).    These foods offer no nutritional value and instead cause constipation.  Constipation overtime will lead chronic inflammation and chronic back pain and that is why many of you out there get no relief no matter what you do. 

There is good news to all of this and that is that you can reverse inflammation.  It will take some hard work on your end by changing your lifestyle but you need to ask yourself what’s more difficult, suffering from back pain or making lifestyle changes that overtime will make  you pain free, have more energy and possibly loose weight along the way.

Below is a list of tips that will help get you started to a healthier GI system:

  • A great place to start is your diet. Take a look at what you are eating day after day, writing it down will help immensely in helping you become aware of what non-foods you are putting into your body on a daily basis.
  • Drink more water: general rule of thumb is taking ½ of your weight and drink that many ounces of water. Dehydration alone will slow the bowels down and cause constipation.
  • Drink water upon rising. This helps to awaken the GI system and get things moving.
  • Replace foods that have a shelf life with real foods like fruits and veggies. These foods offer fiber that shelf-life foods do not.
  • Begin taking a high quality fish oil supplement: Fish oil offers healthy fats that become a lubricant for the intestines.
  • Begin taking a high quality probiotic: probiotics help to replace the bad bacteria with good.  Read our blog article “What are probiotics doing in your digestive tract”? for more information.
  • Exercise: Get yourself moving…when you move around it helps stimulate the intestines.
  • Mange your stress: Stress gets stored differently in all of us. Some of us hold stress in our shoulders, low back or belly region. Take a minute to see how much stress may also be contributing you’re unhealthy GI system.
  • Watch for food intolerances: when we eat foods that our body cannot tolerate this too can lead to bad bacterial overgrowth and inflammation. Signs of food intolerances can be anything from a headache, to gas, bloating diarrhea or constipation.

If you have any specific questions about the health of your GI system feel free to contact us for a consultation.   We can also assist you in food intolerance testing, gut testing or hormone testing.

Here is to a healthier you.

 

Lori Metroka Yu

Nutrition & Wellness Specialist

 

Picture supplied by www.media.rd.com

 

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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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