Newsletter

Hypothyroidism and a Sluggish Metabolism


Research shows that your metabolism tends to slow down with age. Being less active, losing muscle mass and the aging of your internal components all contribute to a sluggish metabolism.

Other factors that play a part in slowing down the metabolism are: Lack of sleep, too strict of a diet, not enough water, lack of calcium and stress to name a few. One common factor that contributes to a slow metabolism is a change in your hormones. Hormones change as we age and can put the brakes on the body’s energy use. This can cause a disease called Hypothyroidism.

Hypothyroidism is a common condition where the thyroid doesn’t create and release enough thyroid hormone into your bloodstream. This makes your metabolism slow down. Also called under-active thyroid, hypothyroidism can make you feel tired, gain weight and be unable to tolerate cold temperatures.

Foods with iodine will help your thyroid produce more hormones. These include: eggs, dairy, meat, poultry, seafood, and iodized salt.

Although traditional medicine recommends hormone replacement therapy, a safer way to go is through the use of natural and homeopathic alternatives to balance out the hormones, therefore alleviating these symptoms.


Healthy Grilling Ideas to Try This Summer

Summer is almost here: time to grill! The best part is that grilling can be one of the healthiest ways to cook! Here we have some good grilling ideas:

Grill Vegetables and fruits!
Swap the traditional store-bought barbecue fare like baked beans, coleslaw, macaroni salad and potato salad – which can have a lot of saturated fat, sodium and added sugars – for vegetables and fruits. Grilling vegetables and fruits are a great idea, whether or not you’re grilling meat or fish to go with them. We all need to eat more vegetables and fruits. Here are some fruits and vegetables that are great to grill:

  • Tomatoes
  • Onions
  • Bell peppers
  • Zucchini
  • Eggplant
  • Asparagus
  • Endive
  • Pineapple
  • Mango
  • Apple
  • Pear
  • Peach

You’ve got to love the idea of infusing flavor into meats, fruits, and vegetables by soaking them in a tasty marinade. Some favorite marinade ingredients include wines, vinegars, lemon or lime juice, low-sodium soy sauce, honey, garlic, onions, herbs, and spices. Example soak Asparagus with small amount olive oil, salt, black pepper and Italian seasonings for at least 10 minutes and then throw them on the grill for 3-5 minutes. You will love it! Kebabs that alternate small pieces of meat or fish or scallops or shrimp with pieces of onion, red bell peppers, zucchini slices, cherry tomatoes or other produce are a great way to increase vegetable and fruit intake.

Meats
When you’re grilling meat, limit the amount of fat that drips on the coals by starting with lean cuts trimmed of visible fat and skin. If you put a very lean cut of beef or pork, or skinless chicken, or 93% fat free hamburger onto the grill, you’re off to a healthy start. The good fats in fish like salmon and trout actually have health benefits. And when you grill with skill, your family won’t even miss the red meat, which usually has more saturated fat.
Wrap marinated fish fillets in foil, construct colorful chicken kebabs, or make more savory turkey burgers by mixing chopped red bell pepper, onions into the patties. You can season them with oregano, organic garlic powder, salt and black pepper.
Make a simple rub of your favorite spice (such as allspice, chili powder, cinnamon, cumin, garlic powder, paprika or rosemary) and black pepper. Safety tip: never reuse marinade or rub after raw meat has touched it.

Be careful of the portion size!
A healthy portion of any type of meat is about 3 ounces, or the size of a deck of cards, and definitely no more than 6 ounces. If that sounds small, just remember all the delicious grilled veggies and side dishes that will be keeping it company on your plate!

Grill fruits for dessert, salads or fresh salsas
The natural sugars caramelize in the high heat, giving them extra sweetness and flavor. Try sliced apple, pears, pineapple, halved bananas, figs, nectarines, peaches or plums.
Strawberries, raspberries, blueberries, and blackberries! These tiny, tasty, and colorful fruits can be grilled in a metal pan, or even better, sealed in an aluminum packet so they steam up nicely. So delectable in salads, in fresh salsas or as a dessert.

Flip It — Flip It Good
Flipping food frequently may help prevent the formation of HCAs, according to recent research using hamburger patties. To turn meat without piercing it (which releases juices that drip onto the coals), use tongs or spatulas instead of a fork.


When I go to parties, I can’t resist all the snacks


In most social situations where food is involved, the key is to treat yourself to a few of your favorite snacks, in moderation. If you try to resist the food, your cravings will only get stronger and harder to control. By following a few simple strategies, you can enjoy yourself without overeating.
Make only one trip and be selective: Decide ahead of time how much you will eat and choose foods you really want.
Take only small portions: A taste may be all that you need to satisfy your craving.
Consider splitting: an entree or snack with your partner or friend.
Add a veggie-rich salad: to your meal to bulk up its nutritional content.
Nibble: if you eat slowly, you will likely eat less –but don’t nibble all night long.
Don’t stand next to or sit near the hors d’oeuvre table: As the old saying goes: “Out of sight, out of mind”.
Eat something healthy before you arrive: If you arrive hungry, you will be more inclined to overeat.

One last thing: if friends are pressuring you to indulge, it’s probably they want you to enjoy yourself. The best way to respond is to keep the dialogue positive. Rather than saying you can’t or shouldn’t have something, say you aren’t hungry or it’s not your favorite. They can’t argue with that.


Take Care of Yourself. You Deserve it!


A healthier lifestyle doesn’t have to be a chore.  Instead of attempting to conquer your health goals all at once, what if you started by setting smaller, more manageable goals?  Here are a few tips to get you started:

  1. Eat Better:  Start simply by adding an extra portion of a fruit or veggie to one meal each day.  It will eventually become a daily habit.
  2. Sleep More:   Getting a good nice sleep can have a positive impact on your life, your mental wellness and in turn your physical health, improving your well-being all around.  Aim for 7-8 hours of sleep per night.
  3. Drink Water: The easiest change of all, drink more water.  Women should take in about 11.5 cups daily and men 15.5 cups.  Your body needs plenty of water to keep you hydrated and it will also keep you feeling fuller longer.
  4. Move Often:  Don’t have time for a trip the gym daily? Start with simple activities that can be done right from your home or office.  Take short walk breaks throughout the day.  Use the stairs instead of the elevator. Keep a pair of hand weights on hand for some quick strength conditioning.

Making simple changes along the way can lead to great health benefits down the road and overall a healthier life!


Squash Emotional Eating


Do you eat to feel better or relieve stress? We don’t always eat just to satisfy physical hunger.  Many of us also turn to food to comfort, stress relief, or to reward ourselves.  There’s a reason people reach for foods like French fries or cookies when they’re feeling down.  It makes them feel better.  This cycle typically doesn’t end until you address the underlying issue.

Begin by finding out why you need comfort food. 
Does it calm you down, cheer you up, compensate you for a tough day, or some combination?  Recognizing these thoughts patterns can make it easier to resist giving in.  It is also helpful to realize the longer-term implications.  The best way to learn your triggers for comfort-eating is to keep a food dairy.   Record what and how much you ate.  Also, how you felt at that time.  Did you eat comfort food because you felt lonely, bored, stressed, etc.?  Did you eat because you feel you deserve it after a tough day? If you recognize the pattern, you can develop a strategy to break it.  Check our article ‘tips to control your hunger’ in our online support portal.  Remember that you also deserve to lose weight, feel healthy and be proud of yourself.

Distract yourself from the lure of comfort food.
Go for five-minute walk
Listen to music
Read a book
Do meditation to relieve stress
Take a hot shower or bath
Call your best friend to chat.
Get your hands engaged (knitting, crafts, etc.)
Sit outside in the sunshine

If you can distract yourself for a few minutes, the urge to eat should subside.  The more you think of to distract yourself, the easier it will become over time.  Exercise patience with yourself because it will take time to develop these new habits.  It is going to take practice.  Strive to create a non-food reward system for yourself across the board.  If you are having difficulty changing your eating behavior on your own, then it is time to get some help from the outside.


Reducing Inflammation

Inflammation is a part of your body’s normal response to fight infection or injury. Your damaged tissue releases chemicals that tell white blood cells to start repairing. But sometimes inflammation can spread throughout the body, become chronic and do damage. It can contribute to the buildup of plaque in your arteries, increasing your risk of heart disease and stroke. It is also associated with a higher risk of cancer, diabetes and other chronic conditions. Your food choices can have an impact on the inflammation in your body and can help your body fight against oxidative stress, which triggers inflammation.  Here are some simple rules for anti-inflammatory eating:

  1.  Eat a more plant-based diet – whole plant foods have anti-inflammatory nutrients that your body requires. Choose all colors of the rainbow with fruits and veggies.
  2. Focus on antioxidant filled foods – berries, leafy greens, beets, avocados, and beans are filled with them and help prevent cell and tissue damage.
  3. Consume less red meat – this can be pro-inflammatory.  Aim for fish or poultry.
  4. Remove processed foods from your diet – also pro-inflammatory foods, that contain unhealthy fats and ingredients that lead to inflammation.
  5.  Get your Omega-3s – these fatty acids play a big part in regulating your body’s inflammatory process, which can be found in fish, nuts, flaxseed and soy.

Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too. Eat with inflammation in mind and stay healthy all around.  You are what you eat!


Live Your Healthiest Life!

A healthier lifestyle doesn’t have to be a chore.  Instead of attempting to conquer your health goals all at once, what if you started by setting smaller, more manageable goals?  Here are a few tips to get you started:

  1. Eat Better:  Start simply by adding an extra portion of a fruit or veggie to one meal each day.  It will eventually become a daily habit.
  2. Sleep Better:   Getting a good nice sleep can have a positive impact on your life, your mental wellness and in turn your physical health, improving your well-being all around.  Aim for 7-8 hours of sleep per night.
  3. Drink More: The easiest change of all, drink more water.  Women should take in about 11.5 cups daily and men 15.5 cups.  Your body needs plenty of water to keep you hydrated and it will also keep you feeling fuller longer.
  4. Move More:  Don’t have time for a trip the gym daily? Start with simple activities that can be done right from your home or office.  Take short walk breaks throughout the day.  Use the stairs instead of the elevator. Keep a pair of hand weights on hand for some quick strength conditioning.

Making simple changes along the way can lead to great health benefits down the road and overall a healthier life!


Spring is here!

Spring seems like the best thing ever–all the showers and flowers —and it actually is, because the season magically makes you lose weight. You can’t argue with these facts, actual proof that spring is all the things:
Beautiful weather
makes you want to be more active.
Revealing spring clothes
zaps your desire to overeat.
Warm-weather drinks
have fewer calories than cold-weather ones.
The season’s most delicious foods
are incredibly healthy.
With daylight savings
you get more waking hours of sunshine.
Green stuff is abundant in the spring
and green stuff burns fat. And it just so happens spring is prime time for seasonal veggies like arugula, kale, spinach, and broccoli.
Your mood is brighter!
Most people feel an increase in energy, optimism and excitement with the arrival of spring. This positive feeling helps to lose weight!


Feeling Stressed?

Everyone feels stressed from time to time. It can give you a good rush of energy, when playing a sport or working on an important project. But too much negative stress can be overwhelming and damaging to your health. Here are some tips to help handle stress:
  1. Get enough sleep – adequate sleep fuels your body and mind, decreasing levels of cortisol in the bloodstream, preventing weight gain.
  2. Exercise regularly – just 30 minutes per day of walking can boost your mood and reduce stress.
  3. Build a social support group – it’s important to surround yourself with positive, like-minded people.
  4. Think positive – acknowledge all you’ve accomplished each day, even the little things, and be grateful for all of your blessings.
  5. Meditate – mind body activities like yoga can help ground yourself and calm the mind.
Take a few moments for yourself to learn how your personal stresses affect your health and how you can manage it successfully.

The Power of Plants

PLANT-BASED eating is a lifestyle transformation that will provide amazing and lasting results. Fruits and vegetables offer a world of abundance and variety. With plant-based eating, you will actually get to EAT MORE delicious food as you watch the pounds melt away and your energy soar!
Here are some benefits of plant-based eating:
  • Keeps you fuller longer
  • Provides much needed essential nutrients
  • Boosts your mood
  • Keeps you fueled for extra energy
  • Assists in fighting off cravings
  • Helps to minimize or prevent chronic diseases

Discover the power of plants to change and save your life!