These 4 Food Ideas Will Help You Eat Healthy At Work.
For many individuals, attempting to reduce weight breakfast and dinner are the easier meals to plan for. Lunch is the real obstacle. You wish to be able to take something portable, quick, and easy to eat at your desk. Portable and fast typically implies a journey through the drive-through. It ís difficult to eat a healthy lunch if you’re going out all the time. The better solution is to load your lunch. Here are a few simple dishes and ideas that will satisfy all of your requirements. They’re healthy, simple, portable, and fast. Variations on Tuna Salad, tuna is low-cost. It is also helpful for you and you can prepare a tuna salad ahead of time. You can also replace salmon or chicken if you do not like tuna. Try consisting of the following ingredients or produce your own dish.
* 1 6-ounce can portion light tuna packed in water * 1/2 15-ounce can of little white beans, such as cannellini or excellent northern, rinsed * 5 cherry tomatoes, quartered * 2 scallions, cut and sliced * 1 tablespoon extra-virgin olive oil * 1 tablespoon lemon juice * Salt and pepper to taste.
You can easily double this dish to make sufficient for 2 days. Serve it on blended greens or on an entire wheat pita. Change it up and replace the tomatoes and scallions with olives and sliced artichoke hearts.
The Joy of Sandwiches
When most people make a sandwich it’s a piece of meat like ham, a slice of cheese, and a bit of mayo or mustard. Boring! Switch it up. Get innovative. For example, attempt avocado, tomato, and lettuce on whole wheat bread. Add a piece or more of turkey if you desire a little lean protein on your sandwich. And there ís absolutely nothing incorrect with a little light mayo.
It’s low in calories and fat.
Bento Box Style
A conventional bento box has rice, meat, and a veggie. It’s a perfectly balanced meal. You can welcome this Japanese lunch box style of a meal with your own analysis. For instance, hummus, sliced carrots and celery, and a chicken breast.
Soup
Soup is one of those things you can make in your home on the weekend. You can freeze some of it in little lunch sized containers and take it to work. A fast heat up in the microwave and your lunch is prepared to go. Add a side of whole wheat crackers or bread and you have an extremely rewarding lunch. Try bean soups and vegetable soups for optimum nutrition. Lunch doesn’t have to be fattening and it does not have to be dull. A little imagination and you can make a healthy lunch that makes your colleagues green with envy.
As you can see, there are great deals of options to keep you healthy, satisfied, and efficient at work. A balanced lunch can make all the difference.
Are you Still Following your New Year’s Resolutions
One of the most common New Year’s Resolutions is to lower weight and get in shape. Nevertheless, within a few weeks, a frustrating bulk of individuals are right back where they started eating foods that aren’t healthy and not exercising. So why do so many individuals start with excellent intents and quit working? Many individuals focus on short-term objectives and satisfaction concepts. They wish to reduce weight but aren’t devoted to making the way of life adjustments necessary to lead a much healthier life. Let’s be genuine that chocolate-covered doughnut with sprays definitely tastes far better than a bowl of oatmeal, and who would not want to consume something that tastes better. The fact is unless you are training for an athletic event it’s okay to have a chocolate doughnut from time to time. The trick is not to have a chocolate doughnut every morning. Comprehend that there are some foods that just aren’t healthy and you require to only be consuming them on a minimal basis and in small amounts.
The 2nd part of getting in shape and slimming down is a workout. Once once again individuals start with the very best intents I’m going to run 5 miles every day. However if you have not run a mile in more years than you care to confess, this is a dish for failure. Set moderate and obtainable goals by yourself. Initially, start by strolling one mile. After a couple of weeks start strolling for 2 miles, then 3. When you can conveniently stroll the 5 miles, begin walking four and a half miles and run for a half mile. Maintain adding to the length you run and deducting from the length you stroll. It may take 6 months or more for you to get to that phase, which’s ok. It’s unimportant that you succeed quickly, simply that you prosper. Among the most significant factors individuals give up weight-loss resolutions is temporary defeat.
Insulin resistance is a growing epidemic – it is estimated to affect 40% of American adults between the ages of 18-44. In addition, a third of people in the U.S. have prediabetes. Insulin resistance happens when the cells in your body become less responsive to insulin, a hormone produced by your pancreas, which regulates blood sugar levels. As a result, the cells can’t take in enough glucose for energy, and insulin builds up in the body. Blood sugar levels also increase. Insulin resistance can lead to a range of health concerns, including obesity, type 2 diabetes, chronic inflammation and heart disease. In this blog post, we’ll explore the signs and symptoms of insulin resistance, as well as some nutrition tips to help manage it.
Signs and Symptoms
Insulin resistance often develops slowly, so it can be hard to notice in its early stages. The symptoms can be vague and similar to other conditions. However, some common signs and symptoms to watch for include:
Hunger and cravings: Insulin resistance can cause your body to crave sweet and starchy foods because the cells are unable to take in adequate glucose, leading to overeating and weight gain.
Weight gain: One possible cause of insulin resistance is excess body fat, which can be perpetuated by insulin resistance. Insulin resistance often leads to excess belly fat, which increases the risk of heart disease and other health complications.
Fatigue: High blood sugar levels can cause fatigue and sluggishness, making it difficult to stay active and alert. You may notice fatigue especially after eating meals.
Hormonal imbalance: Insulin resistance can affect the balance of hormones in your body, leading to irregular periods, infertility, and other reproductive health concerns.
Skin tags: some people develop small skin growths as a result of this condition.
Testing for insulin resistance
The most accurate insulin resistance test, the hyperinsulinemic-euglycemic clamp technique, is very rarely administered by a primary care provider. This test is mainly utilized only for research purposes. A fasting blood glucose test, an A1C (average blood glucose over the span of 3 months), or an oral glucose tolerance test can also be indicative of blood sugar concerns.
Nutrition Tips
A healthy diet is crucial for managing insulin resistance. Here are some nutrition tips to help regulate your blood sugar levels:
Focus on fiber: Aim to incorporate plenty of high-fiber foods, like fruits, vegetables, and whole grains, into your diet. Fiber slows down the absorption of glucose into your bloodstream, which can help prevent spikes in blood sugar levels.
Choose healthy fats: Consuming unsaturated fats, like those found in olive oil, avocados, nuts, and seeds, can help improve insulin sensitivity and reduce inflammation in the body.
Limit refined carbohydrates: Processed and refined carbohydrates, like white bread, pasta, and sugary snacks, can cause rapid spikes in blood sugar levels and contribute to insulin resistance. These are considered high glycemic index foods – in other words, these foods have a large impact on blood sugar. Aim to choose whole grain options instead, which are lower glycemic index.
While this is a great guide, if you feel that you need a more personalized approach for your unique body, including specific foods and amounts to eat, contact us today!
Other Lifestyle Changes
In addition to nutrition, there are other lifestyle changes that can help manage insulin resistance. Here are a few to consider:
Exercise regularly: Regular physical activity, like walking, can help improve insulin sensitivity and reduce your risk of developing type 2 diabetes and other health complications.
Manage stress: We’re all stressed out in today’s world, but it is a major contributor to insulin resistance and other health concerns. It’s essential to find ways to manage stress, like meditation or yoga, can help improve insulin sensitivity and reduce inflammation.
Get enough sleep: Lack of sleep can affect insulin sensitivity and increase the risk of obesity and type 2 diabetes. Aim for 7-8 hours of sleep per night to support overall health and wellness.
Conclusion
Insulin resistance is a complex condition that requires ongoing management. By making healthy nutrition choices, adopting other lifestyle changes, and seeking appropriate care, those with insulin resistance can minimize their risk of developing serious health complications.
If you think you have insulin resistance, we can help! Reach out to us today to schedule a free discovery call.
Polycystic Ovary Syndrome, or PCOS, is a common hormonal disorder that affects up to one in ten women of reproductive age. It is characterized by high levels of androgen hormones (DHEA and testosterone), along with poor blood sugar regulation and insulin resistance. Symptoms of PCOS can range from irregular periods to infertility, and it may also lead to weight gain, acne development, thinning hair, and cysts on the ovaries. Causes are many in today’s world, including stress, HPA axis dysfunction, environmental toxins, gut health issues, and the standard American diet which is high in sugars and ultra-processed foods.
One of the most effective ways to manage PCOS is by balancing your blood sugar. We will explore how The Better Weigh nutrition programs and lifestyle changes can help manage PCOS symptoms and improve your overall health.
Reduces Insulin Resistance: Women with PCOS experience insulin resistance, which results in excess insulin in the bloodstream. The high concentration of insulin triggers the ovaries to produce more testosterone, leading to irregular menstrual cycles and acne. By consuming low glycemic meals, the body needs less insulin, leading to a decrease in insulin resistance.
Promotes Weight Loss: Women with PCOS often struggle with weight gain. A low glycemic diet can help you lose weight by reducing insulin resistance, improving glucose control, and decreasing cravings. On The Better Weigh nutrition programs, the body switches to burning fat for energy instead of glucose, which can lead to a decrease in stored fat. Studies have shown that a low glycemic meal plan can help women with PCOS lose weight and improve overall cardiovascular health markers like insulin levels, LDL cholesterol, and blood pressure.
Reduces Androgen Production: Women with PCOS have higher levels of androgens – male hormones – than women without PCOS. This hormonal imbalance can lead to symptoms like acne, unwanted hair growth on the face, chest and back, hair loss on the head, and irregular menstrual cycles. Decreasing their glycemic load can help reduce androgen production by reducing insulin levels, which in turn reduces testosterone production.
Improves Fertility: One of the most frustrating symptoms of PCOS is infertility. PCOS leads to irregular menstrual cycles, which makes it difficult for women to ovulate and conceive. A low glycemic nutrition program like ours can help improve fertility by balancing blood sugar, reducing insulin resistance and as a result, balance hormones like follicle stimulating hormone (FSH). A meta-analysis of randomized controlled trials showed that a low carb diet can help women with PCOS improve their menstrual cycles and increase the chances of natural ovulation, leading to improved fertility. (PMID: 31885557)
Provides Nutrient-Dense Foods: According to the PCOS Guidelines by the American Reproductive Medicine Association, nutrition is the number one tool for managing PCOS symptoms. The Better Weigh protocol eliminates ultra-processed foods and refined carbohydrates and replaces them with nutrient-dense foods like leafy greens, healthy fats, and lean proteins. The three structured phases help our clients make lifestyle adjustments to not only achieve results, but also maintain overall health outcomes long-term.
Conclusion
The Better Weigh nutrition programs can be an effective way to manage PCOS symptoms and improve overall health outcomes. By reducing insulin resistance, promoting weight loss, reducing androgen production, improving fertility, and providing nutrient-dense foods, Ideal Protein can help women with PCOS manage their symptoms and improve their quality of life. If you’re struggling with PCOS, we encourage you to reach out to The Better Weigh today and schedule acomplimentary consultation!
Cholesterol is a type of fat produced by the liver. It is used to build healthy cell membranes, digest fats, manage inflammation, and produce hormones and vitamin D. This essential molecule has been misunderstood to be the cause of cardiovascular disease, leading many health-conscious people to remove it from their diets. However, the story is not that simple.
Should I Reduce Cholesterol in My Diet?
In short – no. Most of the cholesterol in your blood is not from dietary sources, but is actually produced by your body. Therefore, a diet low in dietary cholesterol does not actually address hyperlipidemia (or high serum cholesterol).
Types of Cholesterol
There are a few types of cholesterol. Here are the two we are most concerned with when it comes to risk for disease:
HDL– high density lipoprotein, aka the “good” cholesterol. High levels of HDL is considered to be protective, because HDL transports cholesterol back to the liver to be excreted from the body.
LDL– low density lipoprotein, aka the “bad” cholesterol. High LDL can be damaging to the tissues when the molecule is damaged itself.
TIP: The best way to determine if your blood lipids put you at risk for disease is to look at your LDL:HDL ratio. A higher LDL to HDL ratio means a greater risk of heart disease.
A NOTE ON STATINS: If you take a statin to lower your cholesterol, consider supplementing CoQ10, an important nutrient that is depleted by statins. CoQ10 is a naturally occurring antioxidant produced by the body and is responsible for helping convert food into energy. Talk with your doctor about exact dosage before starting supplementation.
While high LDL is considered a warning sign for disease development, what is more important is to consider the full picture. The following factors can cause oxidative stress, which can increase the risk of disease:
Stress
Environmental toxins
Bacterial endotoxins
Inflammatory lifestyle and diet
Next, we will go into action steps you can take that have been shown by research to decrease LDL cholesterol.
Action Steps
Focus on Fiber. Fiber comes from plant sources and there are two types: soluble and insoluble. Soluble fiber dissolves in water, forming a “gel” that moves slowly through the intestine, picking up fat and dietary cholesterol along the way. Eventually, these waste products are excreted. An additional benefit of both types of fiber is an improvement in gut health, which may also support healthy cholesterol levels. Men need 30-38 grams of fiber/day, and women need 21-25 grams/day. (PMID: 31126110)
Joyful Movement. According to the American Heart Association, adults need 150 minutes of moderate-to vigorous-intensity activity every week. At least 2 days of this should be spent on resistance (strength) training to support muscle mass.
Load up on Antioxidants. Eating colorful fruits and vegetables provide valuable phytonutrients which have been associated with a lower risk of many diseases. (PMID: 7830729)
Improve Insulin Sensitivity. Insulin resistance may result in decreased HDL, increased LDL and increased triglycerides. (PMID: 15731490)
Manage Your Stress. We know, everyone is stressed. But chronic stress, if not managed, can cause cortisol to rise and trigger inflammation. This inflammation can increase LDL and lower HDL cholesterol. (PMID: 28471984)
Include Therapeutic Foods. Many foods have been shown to benefit health due to the compounds present in them. (PMID: 11122780)
Decrease Inflammation. An anti-inflammatory diet and lifestyle can be a very effective approach to lowering cholesterol. (PMID: 26400429)
Need Guidance Along the Way?
If you want to learn how to apply all of these action steps and specific foods to your unique body and lifestyle, schedule your free discovery call with us today. We are passionate about helping our clients live their best lives and optimize health!
You may have heard the term “fatty liver” and associated it with alcoholism. However, non-drinkers can develop fatty liver too – called nonalcoholic fatty liver disease (NAFLD). In fact, NAFLD is increasingly common in the US and is estimated to affect ¼ of the population. Many people have it but are unaware. In this blog, we will explain what NAFLD is, its causes and symptoms, and what to do about it.
What is Fatty Liver?
A healthy liver contains little to no fat. Fatty liver in both the alcoholic and nonalcoholic type is characterized by excess fat stored in the liver cells, leading to inflammation and scarring. If it gets severe enough, the fat accumulation can cause liver damage. NAFLD is associated with an increased risk of diabetes, heart attack and stroke because the liver isn’t working as it should.
There are four stages of fatty liver:
Steatosis – harmless build-up of fat in the liver cells. This type usually goes undiagnosed, because there are no symptoms.
Non-alcoholic steatoheptatis (NASH) – the liver is inflamed at this point.
Fibrosis – chronic inflammation causes scar tissue (fibrosis) but the liver can still function.
Cirrhosis – the final and most severe stage when damage is permanent and can lead to liver failure and liver cancer.
Causes of Fatty Liver
Fatty liver disease can be caused by several things:
Excess body fat, especially around the abdomen
Insulin resistance
Standard American Diet
High blood triglycerides
High LDL and total cholesterol
Metabolic Syndrome
Type 2 Diabetes
PCOS
Sleep Apnea
Hypothyroidism
Hypopituitarism
Older age
Symptoms and Diagnosis
Many people with fatty liver disease may not experience any symptoms, which is why it is often called a silent disease. However, if symptoms do occur, they can include fatigue, abdominal pain and swelling, jaundice, red palms, and elevated liver enzymes.
If your doctor suspects NAFLD, they might order a variety of blood work, including liver enzymes, blood lipids, fasting blood sugar, hemoglobin A1C, and even screen for Celiac disease. An ultrasound, MRI, or other imaging procedures may be used to diagnose it. A liver biopsy may also be done to examine the liver tissue.
Treatment Of Fatty Liver
The good news is that fatty liver disease can be treated and even reversed in many cases. The first line of treatment for fatty liver disease is lifestyle changes, including a healthy diet and regular exercise. Losing weight can help reduce the amount of fat in the liver and improve liver function. Losing 10% of your body weight can greatly improve NAFLD, but even as little as 5% can make a difference. Lifestyle changes are most effective when they are done early, before liver disease has caused permanent damage.
Prevention Of Fatty Liver
Prevention is always the best course of action, whether you have been diagnosed with fatty liver disease or not. Maintaining a healthy diet and exercise routine can go a long way in preventing the buildup of excess fat in the liver. Limiting or avoiding alcohol consumption is also important in preventing fatty liver disease.
Conclusion
Fatty liver disease is a prevalent and often misunderstood condition that affects many people around the world. Understanding the causes, symptoms, and treatment options is crucial to improving your liver health and overall wellbeing. By maintaining a healthy lifestyle and avoiding excess alcohol consumption, you can prevent and even reverse fatty liver disease.
If you are ready to change your lifestyle and improve your overall health, including your liver function, we can help! Our structured plans and coaching support can help you achieve optimal health. Schedule a free consultation with us to learn more!
