The term antioxidant is definitely getting a lot of buzz these days, but do you know what antioxidants are all about? Read this article to get the scoop on antioxidants and consult our handy chart for the 10 best antioxidant foods.
Beware of the Free Radical The reason the body needs antioxidants is because of a tiny molecule called a free radical. Free radicals are created in our systems when our life brings us in contact with dangerous particles, these particles cause something called oxidative stress. They can come from anywhere (and everywhere), but they generally get introduced into the body by way of pesticides sprayed on food, chemical additives in processed food, pollution/smoking and chemicals in cleaners and body care products. Free radicals can also be made within the body as a result of inflammation, stress or normal metabolism. Because they are ever present, your options are to go live in a bubble OR increase your antioxidant intake. Balancing oxidative stress with antioxidants can improve your health on many different levels; including fighting diseases like cancer, protecting brain and memory integrity, as well as playing a part in slowing the aging process. Sounds pretty good – and it is pretty easy too – start by increasing your intake of fruits and vegetables. Then include nuts. Lastly, try some chocolate…oh, doing that already? Great! Now for the Top 10 Best Antioxidant Rich Foods. Unique Compounds Antioxidants themselves are either a nutrient (vitamin or mineral) or an enzyme that aids in the chemical reactions within the body. Foods that are the best antioxidants usually contain unique compounds such as carotenoids, flavonoids, and tannins. ORAC Value ORAC stands for “oxygen radical absorbance capacity” and refers to how powerful an antioxidant food is. Cooking will lower the ORAC score, so it is important to eat the items listed fresh or lightly cooked, as the longer you cook it the lower the score will go. Benefits Describes how the unique compounds have added benefit to specific systems or parts of the body. The foods listed here are not all the highest on the ORAC scale, but are considered the “best” because they are easiest to include in your diet. Food/ORAC value
Enjoy! Cheryl Wahl, RHN, CPCC, Personal Trainer
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You might be surprised to hear that women outside of western countries experience less symptoms of menopause. It’s true! In places like Japan menopause is not treated as the end of the young and fertile years but rather as a gentle transformation towards maturity and with it comes an increase in respect and honor. Simply by having this stress-free attitude, women coast through perimenopause and menopause cool as cucumbers. But we don’t live there…we are over here in Canada and the United States just trying not to melt with another “tropical moment”. Yes, for most of us, menopause is not only the end of menstruation but also the beginning of a whole host of uncomfortable and irritating symptoms. It is a hormonal roller coaster ride! But with a little understanding of which hormones are rolling (twisting, turning, loop-de-looping), symptoms can be controlled and minimized - without turning to HRT (hormone replacement therapy)! Hormones In Flux There are several obvious hormones at play in the menopausal years, known as the primary sex hormones: estrogen, progesterone and testosterone. They all play a part in regulating the menstrual cycle, plus a whole lot more. There are also several other lesser known hormones that interact with the primary sex hormones during menopause and increase the all too familiar symptoms like hot flashes, weight gain and brain fog. These are cortisol, leptin and growth hormone. Estrogen During the childbearing years, estrogen rises in the first half of the menstrual cycle and peaks at ovulation. When perimenopause hits estrogen levels naturally decrease as the body no longer requires estrogen in the same amount. This is not to say estrogen is not needed! Estrogen is needed to keep the skin smooth and moist, and the body’s internal thermostat operating properly. It is also needed for proper bone formation. So, declining estrogen is a contributing factor to changes in skin (inside and out), hot flashes, and osteoporosis. A lesser known fact is that decreased estrogen is a contributing factor to abdominal fat, which tends to increase in our 40s and 50s. Progesterone During the second half of the menstrual cycle, progesterone rises as the body prepares a comfortable place for the baby to grow and peaks with ovulation. It continues to rise if conception happens, but if normal menses happens, progesterone levels come down. I was curious to know if progesterone is needed once menstruation ceases. Turns out progesterone levels, though low post menopause, have a calming effect on the brain and helps with mood swings and anxiety. Testosterone In women, testosterone is responsible for maintaining a healthy libido. It is also linked to energy and vitality. During fertile years, testosterone levels increase dramatically during ovulation and again right before we get our periods. Without the usual monthly rhythm, testosterone levels fall and your sex life might suffer as a result. Cortisol Estrogen naturally regulates cortisol; the stress hormone, so when estrogen begins to drop during the menopausal years, the adrenal glands can’t keep up and cortisol levels are no longer regulated. Moodiness, irritability and anxiety may result when the adrenal glands have been coping with long-term stress; this causes cortisol to decrease and epinephrine (a.k.a. adrenaline) to increase. If your adrenals are functioning optimally symptoms of menopause will be greatly reduced if not non-existent. The key is to support the adrenals first – that means REDUCE stress. Leptin This hormone controls how much fat you are carrying as well as how much you desire to eat. It is closely linked to estrogen and it also decreases during menopause. Usually leptin has the ability to shut down your appetite and increase your calorie-burning ability. When levels decrease so does your ability to feel satiated and weight gain may follow. Growth Hormone While sleeping, a hormone know as growth hormone (GH), is busy at work helping form healthy bones, skin and hair, it is also regulating the body’s proportions of fat and lean muscle mass. When menopause related insomnia hits, GH can be compromised. This leads to menopause symptoms of abdominal fat, vaginal dryness and thinning hair. Aiming to be asleep by 10pm will ensure that GH has a chance to be activated. 7 Hormone Balancing Foods 1. Flaxseeds. Flaxseeds contain a compound called phytoestrogens, a dietary estrogen that mimics estrogen by binding to the same sites. This is important when naturally occurring estrogens start to drop in menopause. Flaxseeds must be ground to have an optimal effect, as the body is not actually able to break down the hard seed shell, and it needs to be refrigerated to protect the fragile oils. TIP: Try sprinkling ground flaxseed on top of cereal in the morning. 2. Coconut Oil. You might be wondering why an oil would make the list of hormone balancing foods. It is actually a healthy type of saturated fat that boosts hormone production. Every cell of steroid hormones, like estrogen and progesterone, use fat as a component in its membrane – meaning that fat is essential to healthy hormones. TIP: Look for a label that has “organic” and “unrefined” listed. I like Spectrum Naturals brand Virgin Coconut Oil. 3. Broccoli. Broccoli and other cruciferous vegetables, like cauliflower and cabbage, contain glucosinolates that modulate estrogens by reducing testosterone. This modulation has been shown to have anti-cancer effects, especially breast cancer. TIP: Sometimes raw cruciferous vegetables can be hard to digest and can interfere with thyroid function. To avoid this problem just steam your broccoli for about 5 minutes, or until still bright green. 4. Swiss Chard. Swiss chard falls into the “leafy green” category, which means it is high in both calcium and magnesium. Magnesium promotes better sleep, which is beneficial for growth hormones to function properly. Restful sleep is also wonderful for providing energy to drained adrenal glands. TIP: Add finely chopped Swiss chard to an oiled pan with garlic before pouring in some scrambled egg for an easy dinner omelette. 5. Salmon. The omega 3 oils in cold-water fish have so much going for them! They are key to brain function, which helps with memory loss and fuzzy thinking. They also contain vitamin D – which boosts happiness. Lastly they contain CoQ10, an enzyme whose synthesis declines with age. CoQ10 supports detoxification, eases depression and fatigue and supports adrenal glands. TIP: See www.seachoice.org for your best bet when it comes to fish. 6. A Variety Of Seeds (Sesame, Sunflower & Pumpkin). The reason I say you should have a variety of seeds is because they are all slightly different yet have similar characteristics. Sunflower seeds are high in vitamin E – which can reduce hot flashes. Sesame seeds are high in CoQ10. Pumpkin seeds are high in zinc, a mineral and antioxidant that is key to maintaining moist skin. They are all high in fiber, which is key to getting old estrogen out of the body so that there is a better balance of hormones. TIP: Try to incorporate seeds everyday by sprinkling them on your salad or snacking on them throughout the day. 7. Maca. I saved the best for last: Maca! This little known Peruvian root powder has the ability to adapt to the body’s needs for different hormones. This means that if you are low in estrogen, Maca will jumpstart estrogen production or if your libido is lacking, you will see an increase in testosterone production. With continued use (1-3 teaspoons daily), for up to 3 months in a row, Maca will improve symptoms of menopause: hot flashes, mood swings, insomnia, fatigue, breast tenderness, brain fog and low sex drive. Sounds too good to be true? Try it out for yourself to see if it works for you. TIP: It is available at most health food stores; the “Nativas Naturals” brand is my favorite. In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer Are you at your thinnest when you wake up in the morning and your roundest at night? You might just be bloated! For years I thought that was just the natural rhythm of life. My theory was that when you wake up, your stomach has emptied out overnight and is therefore flat, and then over the course of the day you are filling up your belly and the subsequent result is a rounded abdomen, coupled with some potential pain and gas.
The truth of the matter is that it isn’t necessarily the fact that you are ingesting copious amounts of food throughout the day, it is more about the type of food and how it is ingested that matters. This simple guide of 5 Flat Belly Foods can help you reduce swelling, inflammation and the need to undo that top button on your pants! Bloating Defined: Right away we have to figure out some of the reasons why bloating occurs in our bodies. The first thing that comes to mind is air – not necessarily flatulence – gas is generally the end product. Air can be incorporated in many ways. Fizzy drinks, chewing gum and gulping down food are all culprits in increasing digestive pressure. The next big problem is slow digestion. Food that sticks around longer than 24 hours in the digestive tract will definitely cause bloating, discomfort and possibly constipation. It can be caused by large meals, not enough fiber or foods that are high in fat and animal protein. Lastly, comes food intolerances. Our body, especially as it ages, makes less enzymes, bile and stomach acid – this makes it harder to digest certain foods causing our system to become intolerant to them, making it harder to digest and increasing the bloat. Did you know that there are foods that cause systemic inflammation by damaging the lining of our intestines? This creates problems for the delicate ecosystem that resides there – causing an imbalance of “good” to “bad” bacteria. It is the wastes from the “bad” bacteria that causes bloating from inflammation. Tips For Improving Digestion And Avoiding The Bloat: 1. Avoid drinking large amounts of ice cold water with meals. Too much water will dilute your stomach acid and reduce the effectiveness of enzymes as well as decrease the output of bile, as a result, your digestion will suffer. 2. Go for a walk after big meals. This will help get things moving both on a physical level and on a digestive level. 3. Eat smaller meals more often. This will help control blood sugar and manage your hunger, causing less cravings for “inflammatory foods” like fries and burgers. 4. Take your time to thoroughly chew. Chewing is an essential step in breaking down food, activating enzymes and reducing the burden on the stomach and intestines. Large particles of food that make it to the gut feed the “bad” bacteria! Top 5 Foods To Avoid For A Flat Belly: 1. Fried foods. Because fats are harder to breakdown, they overwhelm the stomach and cause oxidative stress. Fried foods tend to linger in the digestive tract. 2. Eating fruit at the end of a meal. Fruits, especially melon, are difficult to digest when they are piled on top of a large meal. When they just sit there they begin to ferment and cause gas and bloating. 3. Dairy foods. Humans are the only mammals that consume milk after weaning – so it shouldn’t be a surprise that for most of us our ability to breakdown milk ended when we weaned. Lactose intolerance is a main culprit behind a muffin top. And studies have shown that milk consumption among men can increase their risk of prostate cancer. 4. Red meat. This super dense animal protein doesn’t need to be completely removed from the plate, the plate just needs to be reimagined. Meat should make up ¼ of the plate with vegetables and grains making up the other ¾. 5. Wheat. By now everyone has heard of a gluten free diet – one thing you might not know is that by cutting out wheat – especially white flour – you reduce inflammation. Top 5 Foods To Consume For A Flat Belly: 1. Cod. A staple cold water fish from the North Atlantic, cod is bursting with omega 3 essential fatty acids. Omega 3 reduces inflammation in a complicated sequence of events brought on by a group of hormone-like compounds called prostaglandins. They also promote a healthy balance of intestinal bacteria. TIP: Small cold water fish can be eaten up to 5 times a week. 2. Pineapple. The wonderful thing about pineapple is that it actually boosts the amount of enzymes that are available to aid in breaking down protein. Bromelain, the enzyme that is most dense in the pineapple core, can help reduce indigestion, cutting down on gas and bloating. TIP: Because the core of the pineapple is too tough to chew, it can be chopped up and blended into smoothies. 3. Chia. Chia is very high in fiber and omega 3 making it awesome for digestion. This little wonder seed actually balances blood sugar – this means that you will feel fuller longer and end up eating less on a daily basis. Balanced blood sugar is excellent for fighting insulin resistance, which has been linked to an increase in abdominal fat. TIP: Chia needs to be hydrated before you eat them or they will remove water from the digestive tract actually slowing digestion, alternatively, make sure to keep up with your daily intake of water. 4. Quinoa. Even though quinoa is versatile enough to act as a grain it is actually a seed – this means that it is gluten free, reducing the risk of irritating the intestines. The high amount of fiber in the quinoa seed is also very useful to regulate bowel movements. A quick transit time reduces bloating and keeps the belly nice and flat. TIP: To make fluffy quinoa: for every 1 cup of the seed use 1 ¾ cups of water and cook on stovetop like rice. 5. Spinach. High in antioxidants, fiber and anti-inflammatory carotenoids, vitamin E and K. Spinach falls into the category with other dark leafy greens like kale and chard, but is a lot easier on the digestive process. TIP: Spinach is especially easy to digest when it is lightly sautéed in olive oil. Squeeze some lemon on top to help with nutrient absorption. Anti-Bloating Checklist: By consuming foods that are anti-inflammatory, enzyme rich, high in fiber and omega 3 you will:
In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer Summer sun, a picnic table, friends and food...that is what comes to mind when I think of potlucks. The other thing that comes to mind is the dreaded, “WHAT AM I GOING TO BRING!?!” Don’t panic – here is your guide to stress free, delicious potluck favorites, with a healthful twist. Usually at an outdoor potluck, either the host will provide the mains – burgers, wings, shish kabobs - or if it is at a park you are looking at BYOB – bring your own BBQ items. So what is left? SALADS, SALADS, SALADS! Old Fashioned Potato Salad Put away the mayonnaise and the hard-boiled eggs! A potato salad recipe can be edited to omit these high-fat add-ons. If you are used to the zing that mayo can impart, try to boil your potatoes with about a tablespoon of pickle juice in the water. If you are wanting the creaminess of mayo you can use plain organic yogurt in its place. Be sure to add lots of fresh herbs like dill and basil for a flavor burst. Sweet Potato Salad Although still considered a potato salad, this one is bursting with anti-oxidants and vitamins. Sweet potatoes are highest in beta-carotene which gets converted into vitamin A in the body. Vitamin A promotes glowing summer skin while at the same time reducing the harsh effects of the sun. To make this potato salad, steam two large sweet potatoes for about 7 minutes until still firm but cooked through. Cut into cubes and toss with raisins, pecans and a vinaigrette made from maple syrup, apple cider vinegar and a little bit of olive oil. Rice Noodle & Roasted Veggie Pasta Salad This one is really simple – only three steps. 1. Cook 2 cups of rice fusilli according to the package instructions. When done cooking rinse thoroughly with cold water and set aside. 2. In a medium roasting pan toss together with 1 tablespoon of extra virgin olive oil and ¼ teaspoon of sea salt: 8 whole garlic cloves, 2 carrots (peeled and thinly sliced), 1 red pepper (coarsely chopped) and a zucchini (cut into ½-inch rounds). Roast in the oven at 350 degrees F, tossing every 15 minutes for 30-45 minutes or until soft. 3. Combine pasta, veggies, 2 more tablespoons of olive oil and the juice from ½ a lemon. Season with more sea salt and chili flakes. Garnish with some olives. Rainbow Quinoa Salad By now everyone has heard of this healthy ancient grain – but in reality it isn’t a grain at all – it is a seed. It is gluten-free, fat-free and has a nice nutty flavor. Did you also know that it is very high in protein? This little wonder is also great as a salad base too! Cooked quinoa is especially nice with grated fresh beet, fresh lemon and dill. For a more robust flavor add some crumbled goat or feta cheese and arugula. Make it a greek salad by mixing in cucumber, tomatoes, peppers and feta. Drizzle on some olive oil, lemon juice and oregano. Kale Caesar Salad This is a yummy adaptation to the traditional Caesar salad, but can be served on a hot day without spoiling because it doesn’t have raw eggs or wilty lettuce. Instead it is packed full of heart-boosting kale topped with a snappy dressing. For the dressing you will need: · ¼ cup tahini · ¼ cup water · 1 small garlic clove, chopped finely · Juice of ½ a lemon · 2 tbsp of parmesan cheese or nutritional yeast · 1 tsp of mustard seeds · Sea salt and fresh cracked pepper to taste Combine the dressing in a food processor until smooth. Top torn kale leaves with dressing, red onion, tomato and sunflower seeds. Fire Pit Corn For the simplest solution to a last minute potluck invite, a sure hit is corn on the cob! Select corncobs with a fresh green husk. Soak the cobs in salted water for about an hour. Place on hot coals in the fire pit for 15-30 minutes, turning them occasionally to ensure thorough cooking. Allow to cool for a couple minutes, as they will be extremely hot and steamy. Have a nice log of grass fed butter to roll them around in and a sprinkling of sea salt to finish them off. Add a squeeze of lime for a refreshing twist. With these quick recipes under your belt you are sure to wow your friends when you tell them how easy and healthy they are. Cheers! Cheryl Wahl, RHN, CPCC, Personal Trainer What is a birthday party without the snack buffet and epic birthday cake? A salad bar perhaps, or maybe something equally delicious. I am saying that it is okay to replace the high-fat and sugar-laden treats at a birthday party, just don’t tell anyone. Well at least until after they gobble them up. It is key to create a buffet that is colorful and appealing to kids and adults, having fruits, veggies and flowers...eating begins with the eyes. Let’s compare some traditional birthday treats with a more healthful option. 1. Ripple chips with French onion dip vs. flavored kale chips: Regular salted chips have 10 g of fat, 180 mg of sodium, while kale chips have 3.5 g of fat, 35 mg of sodium, 70% of daily vitamin A content and 60 calories per serving (approx 1 oz.). It is important to check the label on the kale chips, as they are not all created equal. If you feel adventurous, check out this website for some home made varieties. 2. Cheese platter with crackers vs. roasted veggies and chevre, with gluten free crackers: What's easier than platters with tidbits of cheese and meats. 1 oz of regular cheddar has 10 g of fat, 179 mg of sodium and 119 calories. The same amount of brie has 9 g of fat, 170 mg of sodium and 110 calories. I am suggesting chèvre (goat cheese) instead with some nice roasted veggies like asparagus and red peppers on rice crackers. Local chevre has 5 g of fat, 10 mg of sodium and approximately 80 calories. 3. Potato salad vs. sweet potato and broccoli salad: I am going to assume that both these salads are made at home. Even with fresh ingredients there is a big difference. The creamy potato salad has 20 g of fat, 1300 mg of sodium for a total of 358 calories. I did find it interesting that it would have 42% of the daily recommended intake of vitamin C though. For the sweet potato and broccoli salad there are 4.5 g of fat, 350 mg of sodium and about 30 calories. And 110% of daily vitamin C PLUS 475% of daily vitamin A! 4. Chocolate layer cake with chocolate ganache vs. individual mini cheesecake cupcakes: You can’t have a proper birthday party without a cake. I thought about recommending artfully cut watermelon in the shape of a cake – but that is not very realistic. For a regular 1 inch piece of chocolate cake there is 23 g of fat, 50 mg of sodium and 280 calories. In the mini cupcake there is 7 grams of fat, 24 mg of sodium and only 120 calories (and they are gluten free to boot!). Lots of easy recipes are available on the Internet or head over to my recipe page for a great Easy Cherry Mini Cheesecakes. With a little extra planning, and to the delight of your guests, you can have all the flavors of a traditional birthday with half the fat, salt and calories. Happy Birthday! Cheryl Wahl, RHN, CPCC, Personal Trainer Barbeque season is now in full swing and the aroma of meat grilling in the breeze is a welcome delight. You might have heard that BBQ meats can cause cancer…well this is somewhat true, but so can a myriad of other things too. SO instead of up and selling your BBQ on Kijiji, here are a few tips to minimize the risk. What we are looking to avoid are chemicals that are caused when meats are cooked at high temperatures. A BBQ’s average temperature at high heat is between 450 to 600 degrees Fahrenheit. At those temperatures two carcinogens, HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons), are created, and these chemicals can cause changes to DNA and ultimately lead to cancer. 1. Start with a clean grill. When you are done cooking and before you get started on the next meal, scrape down the racks to get rid of the carcinogenic residue that can stick between the cracks. Otherwise you might be inadvertently transferring the chemicals to your next feast. 2. Choose leaner meats, and trim off the fat. This reduces the flames when fat hits the coals or propane, reducing heat and carcinogens. 3. Cut your meat into smaller pieces and make kebabs. This will decrease grill time and flare ups from flames. Fish is also a great option as it cooks much quicker. 4. Marinate your meat. It only takes as little as 30 minutes to do the trick and the moisture will reduce the HCAs from 57-88% depending on the type of marinade. Caribbean being the best: orange, lime and jerk spices. 5. Lay out a sheet of tin foil on the grill (with holes to let the juices out). This will protect the meat from getting charred. But please don’t re-use the sheet as this will lead to another pile of problems. 6. Try not to overcook. Sometimes your carefully planned Caribbean kebabs will get overdone and the meat will be “charbroiled”. In this case, just trim off the black part, and the next time turn the heat down and flip more often. Happy grilling! Did you fall off the wagon over the weekend? Don't panic! You had fun, right? Good, so don't go beating yourself up after having a great weekend. A little indulgence is okay once in a while, like the old adage goes "everything in moderation, including moderation". Here are a few awesome tips to get yourself back on track, after your wagon comes off the rails.
1. Did you eat too many sweets? You can counter balance that feeling of too much sugar by rebalancing your blood sugar. This can be done by replacing the synthetic sugar from cakes and candy with something naturally sweet that just happens to be in season: cherries. Cherries are made up of 75% water so they give you hydration, fiber and a bit of sugar to smooth out any sugar cravings. 2. Did you eat too much in general? Eating too much can leave you feeling soggy and bloated and generally unwell. One quick tip for improving your digestion is drinking a teaspoon of unpasteurized apple cider vinegar in a little warm water before your next meal. It kick starts your digestion, therefore reducing indigestion. It also promotes weight loss if taken on a regular basis! 3. Did you drink a little too much? To avoid a hangover, drink one glass of water between each alcoholic drink, as this will reduce dehydration and headaches. If it is too late and you are already hung-over, make yourself a homemade electrolyte drink that will revitalize your whole body:
4. Is your sleeping schedule way out of whack? The long nights by the campfire singing "Kumbaya" can definitely make it difficult to get back into the workweek groove. The night before you have to wake up to your alarm try eating foods that promote a restful sleep.
5. Are you frazzled because your house is turned upside down upon your return from the weekend away? By planning ahead you can reduce your stress when you get back. Have groceries purchased for breakfast and lunch. Separate your clean and dirty laundry as you go for easy washing when you get home. And lastly, take everything down to the basement right away when you get home to reduce the clutter in the front hall. Just having a clear space will give you a clearer mind, until you have a chance to put everything away. Weekends are a great way to decompress and de-stress - by following these steps, you might be able to keep that nice relaxed feeling beyond Monday morning! In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer We’ve all been there. As you pull up your pants and take a deep breathe in hoping that you can get the button done up you take a mental note that tomorrow you will start your diet again.
Although you can’t remember the last time a diet actually worked for you it doesn’t seem like there are many other alternatives to help take the weight off and lose the unhealthy belly fat. There are now hundreds of ways to lose weight and most diets work in the short term when they are followed. The problem is the weight always seems to creep back on and land exactly where you don’t want it to…your tummy. As a Registered Holistic Nutritionist, Certified Cancer Coach and fat loss expert I teach my clients two simple methods for weight loss. Yes, as we move through their journey together things can get a bit more complicated but if you follow the 5 fundamentals below you will be able to
We’ve all heard before that balancing hormones is a sure fire way to achieve weight loss. It’s true. Hormones like cortisol, insulin, leptin and ghrelin are responsible for regulating your stress response, blood sugar levels and feelings of hunger and satiety (fullness). When the 4 hormones are unbalanced due to high stress, food cravings, eating processed foods, belly fat, yo-yo dieting and a sedentary lifestyle weight loss proves to be a challenge. Cortisol and insulin love to help us store our left over calories as belly fat for later use. A rough day, one too many cups of coffee and a bagel all add up to a muffin top hanging over your pants. This is something we seriously want to avoid. When we have a couple rolls of fat hanging over our pants we tend not to feel as confident or as attractive. Also, belly fat is unhealthy and is one of the major risk factors that can lead to Type II diabetes, cardiovascular disease and increase your risk of certain cancers. So how do we lose weight and beat the battle of the bulge once and for all? Before I outline the 5 weight loss fundamentals to shrink belly fat it’s important for us to understand our daily energy needs. This is part one of the 2-part strategy I teach my clients. Your daily energy needs are the number of calories you need to happily live out each day. This includes adding extra calories for exercise or if you have a physically demanding job. A quick calculation is to add a 0 to your weight. For example if you weight 150 pounds then you require approximately 1500 calories per day. So whatever weight you are right now, add a zero to it. Part two of the equation is to evaluate the quality of the calories you eat. Meaning that you avoid high fat, high sugar processed foods and opt for whole foods instead. I believe this is more important then the amount of calories consumed. Still it’s important to know the range of calories you need daily. After all the goal is to lose weight and that isn’t achievable by eating twice the amount your body needs. Listen, there will always be controversy and conflict regarding the right and wrong way to eat, to lose weight and to reduce belly fat. I’ve learned from working with thousands of people that there are 5 fundamentals that help to balance hormones and promote healthy weight loss. Fundamental # 1 Eat breakfast within 1 hour of waking up When you skip breakfast or delay it because there is no time your blood sugar levels drop and you become starving. At that point saying ‘no thank you’ to the cookies or bagels in the workplace kitchen is too hard so make sure you fuel your body within 1 hour of waking. Fundamental # 2 Add protein and a healthy fat to breakfast Protein and fat help to balance your blood sugar levels, keep you feeling full and regulate your hormones. Protein Fat 1 cup Greek yogurt (plain) 8-10 nuts (raw) 2 eggs 1-2 tablespoons hemp seeds (protein and fat) 1 scoop protein powder 1 tablespoon coconut oil Fundamental # 3 Eat every 4 hours Your meals should be large enough that they fill you up for about 3.5 to 4 hours. When you snack (eating every 2 hours) or nibble throughout the day you don’t allow your body to digest well or utilize the food as energy. Fundamental # 4 Include a protein source at every meal Protein is the building block for your immune system and lean muscle mass. Without protein at your meal you are more likely to overeat carbohydrates. A protein size for females is about 4 ounces and a portion size for males is about 6 ounces. Fundamental # 5 Choose high fiber carbohydrates Carbohydrates are not something to be afraid of when you choose the right ones. Stay away from the white processed carbs. Instead opt for carbs that digest slowly because they have at least 5 grams of fiber or more per serving. Make 5 grams of fiber or more per serving a rule when choosing your carbs. One last tip: please be patient with your body while losing weight. Losing weight and shrinking belly fat does not happen overnight regardless of what any quick fix diet scheme says. Follow the 5 weight loss fundamentals and you will see your muffin top disappear while you lose weight, reduce your risk of disease and feel healthy and happy. In good health, Cheryl Wahl, RHN, CPCC Lately I’ve been getting requests for healthy and quick summer time recipes. As the weather really starts to warm up our bodies naturally crave lighter foods.
It’s easier to grab a piece of fruit or some raw veggies when it’s hot out… be careful though because lighter foods can also contain more sugar and fats in dressings and marinades. 3 Things To Remember When Choosing Summertime Foods: 1. Eat your fruit with 10-15 nuts or 1 ounce of cheese (if tolerated) or a small amount of protein like an egg. 2. Make a choice between adding avocado, cheese or an oil based dressing to your salad. All are fats. Even though you might be choosing heart healthy fats like avocado and olive oil they can still contribute to weight gain when you have too much. 3. Aim for two portions of fruit per day. An average fruit portion size is about 1 cup or the size of your closed fist. Enjoy these three summertime recipes. Feel free to forward this email onto friends and family that would also enjoy these recipes. Chocolate Peanut Butter Shake Makes 1 Serving Ingredients 2 scoops protein powder 1 cup unsweetened almond chocolate milk 1.5 tsp natural creamy peanut butter ¾ cup blueberries 1 tbsp of chia seeds (whole or ground) Directions Combine in blender and blend until smooth. Cauliflower Hummus Makes 2 Cups Ingredients 1 head cauliflower, cored and cut into 1 1/2" florets 2 tbsp olive oil 2 tsp ground cumin ¼ tsp sea salt (optional) 1/8 tsp freshly ground black pepper 1/2 cup tahini (may be found in many middle eastern markets or at Whole Foods) 3 cloves garlic, smashed and minced into a paste Juice of 1 lemon 1/8 tsp paprika Directions Preheat oven to 500°F. Toss cauliflower, olive oil, cumin, sea salt and black pepper together in a large bowl. Transfer mixture to rimmed baking sheet and spread out evenly. Bake until cauliflower is browned and tender, 25 - 30 minutes, stirring occasionally. Combine tahini, garlic, lemon juice and roasted cauliflower in a food processor. Blend until a smooth paste forms (add additional olive oil if desired). Season with sea salt (if desired) and sprinkle paprika on top. Serve warm or cold with assorted vegetables. Kale Coleslaw Ingredients 1 14-16 oz. package classic coleslaw mix 3 cups kale, stems removed and chopped 1 red bell pepper, cut into matchsticks 1 carrot, peeled and cut into matchsticks 2 green onions, chopped ¼ cup apple cider vinegar ½ cup grapeseed oil 1 clove garlic, pressed or minced 2 tsp raw honey 1 tsp salt and pepper Directions In a large bowl toss coleslaw mix, kale, red pepper, carrot and green onion. In a small bowl slowly whisk apple cider vinegar into grapeseed oil, mixing to emulsify. Add garlic, honey, and salt and pepper mix well. Pour dressing over coleslaw mixture and toss well to combine. Cover and refrigerate for 1 to 4 hours. Serve cold or at room temperature. When it comes to monitoring your body for fitness there are pinchers that test body fat, a bathroom scale that measures your water content and good old-fashioned calorie counting. Then there is a very simple way to find out your disease risk based on a simple calculation – the waist to hip ratio. You’ll need a tape measure, and these simple instructions:
For a woman a ratio of 0.8 or above and for a man a ratio of 1.0 or above is a major sign that you are at risk for developing cardiovascular disease, type 2 diabetes, high blood pressure and arthritis (gout). A study done on 47,382 women suggested that a greater waist circumference increases risk of breast cancer, especially among postmenopausal women. The waist numbers that take you out of the disease risk categories and back into the healthy categories are: Females: 35 inches around or less Males: 40 inches around or less If you don't fall into this category, don’t worry, all is not lost, there are ways to focus on your waist for superior health. 1. Cut down on sugar consumption: The old adage “a moment on the lips, a lifetime on the hips” is quite wise. The glucose derived from excessive sugar intake cannot be completely processed in your body and actually goes into storage for later use. The preferred storage is fat cells! Going sugar-free all in one go can be extremely difficult, but by taking small steps you will start to notice a difference. Start by not adding sugar to your coffee and tea. Next replace a soda with a glass of water with lemon. Then change your sweetener to raw honey instead of white sugar. Top natural sugar recommendation is RAW HONEY. 2. Turn off the TV/computer: TV watching is linked to the onset of obesity, mostly because the more TV you watch the less activity you are doing. With the beautiful summer weather, it should be easier to convince yourself to get out for an after dinner walk. Start out slow – 10 minutes a day, then gradually work your way up to a goal of 30-60 minutes. It will also increase your overall energy and improve sleep. A 5 or 10 minute walk is better then no walk at all. 3. Improve your digestion: Fiber does wonders in improving your digestion naturally. The best way to increase your fiber intake is eating more fruits and vegetables. Again the summer is a great time to start up this new regime with all that fresh produce around. Clinical evidence shows that dietary fiber promotes weight loss, improves blood sugar control and decreases the amount of calories absorbed by the body. Try adding 1 to 1 1/2 tbsp of chia seeds to your breakfast or ½ cup of well-rinsed beans or lentils to your lunch. Eat some fresh corn (organic) for dinner instead of a side of rice, go for a walk and if you get hot don’t reach for a can of soda but go for a cool glass of water. By starting slow and keeping hydrated, you will start to see signs that your waist to hip ratio is going down and with that your risk for disease also goes down. In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer |
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