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You are positive that you're not eating more food or “junkier” food but you're still gaining weight.
Is this possible? Yes! You are NOT crazy! And here's why. We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight. There's definitely more to the story than just what you're eating, right? A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat. But, let's go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you're eating the same. Things like:
Aging Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains. Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies. The good thing is that, this is very common and not your fault one bit. Hormones Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course. When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you're eating the same way you always have. Pro Tip: Talk with your doctor about having your hormones tested. Oh, and try the thyroid-friendly recipe that I created for you at the end of this post. Sleep There is plenty of research that shows the influence that sleep has on your metabolic rate. And as we age it can become harder and harder to get a good night's sleep. The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain. It's true! Lack of sleep is linked with weight gain. Who ever thought you can sleep off your weight? Pro Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine. Stress It seems to be everywhere! So many things that can cause stress responses in your body. And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right? While you can't necessarily change your stressors you can try to adjust your stress response to them. Pro Tip: Try meditation or yoga. Or even mindful eating. What about those adult colouring books that were all the rage? Conclusion: There are lots of factors that can affect your weight, even if you're eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you're eating the same way you always have. Recipe (Thyroid friendly iodine): Seaweed Sushi Bowl Serves 2 1 cup cooked rice 1 avocado (thinly sliced) ½ cucumber (diced) ½ red pepper or carrot (thinly sliced) 1 green onion (chopped) 2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets) 2 tablespoons sesame seeds 3 tablespoons rice vinegar 3 tablespoons gluten-free tamari sauce 1 tablespoon lemon juice 1 tablespoon sesame oil ½ garlic clove dash salt and pepper Split the first seven ingredients into two bowls. Mix the rest of the ingredients together to make the dressing. Pour the dressing over the sushi bowls. Serve & Enjoy! Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl. References: https://authoritynutrition.com/lose-weight-in-menopause/ http://www.precisionnutrition.com/sleep-stress-and-fat-loss
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STRESS!!!
Its causes are absolutely everywhere. Would you agree? Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic. You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep. Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity? Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally! Foods and nutrients to lower cortisol Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies). High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest. Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty. Eat a variety of nutrient-dense whole foods; this doesn't just help reduce stress hormone, it helps all aspects of your health. Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind. Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber. Lifestyle techniques to lower cortisol It’s not just food, but there are things you can do with your time that can lower cortisol. Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol. Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels. Get enough sleep! Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways. Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol. Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key. Conclusion Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally. In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics. Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun. In the comments below, let me know your favourite ways to bust the stress hormone cortisol! Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding Serves 6 3 ripe avocados ¼ cup cacao powder (unsweetened) ¼ cup maple syrup ½ tsp vanilla extract 1 dash salt Instructions Place all ingredients into a food processor and blend until smooth. Serve & enjoy! Tip: Try adding a pinch of cinnamon for a deeper flavour. References: https://authoritynutrition.com/ways-to-lower-cortisol/ http://www.precisionnutrition.com/all-about-cortisol https://authoritynutrition.com/16-ways-relieve-stress-anxiety/ https://www.thepaleomom.com/managing-stress/ http://www.health.harvard.edu/staying-healthy/understanding-the-stress-respons Common Weight Loss Myths Busted Weight loss advice is so common (and contentious) now. There are competing opinions everywhere. I say, forget about "who's right" and let's focus on "what's right." Because what gets results is what I'm focusing on in this post. I respect you too much to make empty promises and try to sell you on something that doesn’t work. There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice. Myth: Calories cause weight gain, and fewer calories are the path to weight loss Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter. But, they are not the “be-all and end-all" of weight loss; they're important, but they're the symptom, not the cause. Let's think about the reasons people eat more calories. Let's focus on the causes. People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake. Myth: “Eat less move more” is good advice Well, then we're all in tip-top shape, right? Because people have been doling out this advice (myth) for years. The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?). Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we're dealing with or our exposure to compounds that are "obesogenic.” Myth: A calorie is a calorie Can we please put this one to bed already? Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them. For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%. Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they're metabolized by the liver before getting into the bloodstream and therefore aren't utilized or stored the same way as other fats. #acalorieisnotacalorie Myth: Buy this supplement/tea/food/magic potion to lose weight There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick. There are products that make these claims, and they're full of garbage (or shall I say "marketing gold?"). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product. Conclusion Weight loss is hard! There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!). Don’t fall for the myths that say:
Now check out my magical “weight loss salad” recipe below (just kidding!) Recipe (Myth-free salad, filling and nutritious): Kale Cucumber Salad Serves 2 Salad 4 cups kale, divided 1 cup cooked beans of your choice (white beans, chickpeas, etc.) 1 cup cooked quinoa, divided 1 cucumber, sliced and divided Cucumber Dill Dressing ½ cup tahini ½ lemon, juiced 2 tbsp dill ½ cup cucumber, chopped 1 green onion, chopped ½ tsp maple syrup 2 dashes salt 2 dashes black pepper ¼ tsp garlic, minced Instructions Divide salad ingredients into two bowls. Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached. Add dressing to salads and gently toss. Serve & enjoy! Tip: Extra dressing can be stored in the fridge for a few days References: https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/ https://authoritynutrition.com/metabolism-boosting-foods/ https://authoritynutrition.com/5-chemicals-that-are-making-you-fat/ Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts. Breakfast Food #1: Eggs Yes, eggs are the “quintessential” breakfast food. And for good reason! No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”. Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time. And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It's the oxidized cholesterol that's heart unhealthy. Breakfast Food #2: Nuts and/or Seeds Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast. You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here. Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting. Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie. Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Breakfast Food #3: Veggies Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right? Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! You wouldn't be breaking any “official” breakfast rules or anything like that. Adding some protein to leftover veggies is a great combination for any meal. Including breakfast. I've included a delicious recipe below for you to try (and customize) for your next breakfast. Recipe (Eggs & Veggies): Veggie Omelet Serves 1 1 teaspoon coconut oil 1 or 2 eggs (how hungry are you?) ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers) dash salt, pepper and/or turmeric Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring. When the bottom is lightly done flip over in one side and cook until white is no longer runny. Serve & Enjoy! Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato. References: http://www.precisionnutrition.com/eggs-worse-than-fast-food http://www.precisionnutrition.com/encyclopedia/food/eggs/ https://authoritynutrition.com/eating-healthy-eggs/ https://authoritynutrition.com/12-best-foods-to-eat-in-morning/ You knew there was a bit of an over-emphasis (borderlining obsession) about cholesterol, right?
Before we jump into some myths let's make sure we're on the same page when it comes to what exactly cholesterol is. Myth #1: “Cholesterol” is cholesterol While cholesterol is an actual molecule what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall. In fact depending on what it's combined with can have opposite effects on your arteries and heart. Yes, opposite! So cholesterol is just one component of a compound that floats around your blood. These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”. They're grouped into two main categories:
And yes, it's even more complicated than this. Each of these categories is further broken down into subcategories which can also be measured in a blood test. So “cholesterol” isn't simply cholesterol because it has very different effects on your body depending on which other molecules it's bound to in your blood and what it is actually doing there. Myth #2: Cholesterol is bad Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats. Not to mention that it's incorporated into the membranes of your cells. Talk about an important molecule! The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn't nearly as important as how much of each kind you have in your blood. While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health. Myth #3: Eating cholesterol increases your bad cholesterol Most of the cholesterol in your blood is made by your liver. It's actually not from the cholesterol you eat. Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)? 'Cause that's where it's made! What you eat still can affect how much cholesterol your liver produces. After a cholesterol-rich meal your liver doesn't need to make as much. Myth #4: Your cholesterol should be as low as possible As with almost everything in health and wellness there's a balance that needs to be maintained. There are very few extremes that are going to serve you well. People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide. Myth #5: Drugs are the only way to get a good cholesterol balance Don't start or stop any medications without talking with your doctor. And while drugs can certainly lower the “bad” LDL cholesterol they don't seem to be able to raise the “good” HDL cholesterol all that well. Guess what does? Nutrition and exercise, baby! One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies. I mean lots, say up to 10 servings a day. Every day. Don't worry the recipe below should help you add at least another salad to your day. You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats. That means fatty fish, avocados and olive oil. Ditch those over-processed hydrogenated “trans” fats. Summary: The science of cholesterol and heart health is complicated and we're learning more every day. You may not need to be as afraid of it as you are. And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level. Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing Makes about ¾ cup ½ cup hemp seeds ½ cup orange juice 1 clove of garlic, peeled dash salt and/or pepper Blend all ingredients together until creamy. Serve on top of your favourite salad and Enjoy! Tip: Store extra in airtight container in the fridge. Will keep for about a week. References: http://www.precisionnutrition.com/all-about-cholesterol http://summertomato.com/how-to-raise-your-hdl-cholesterol https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/ You totally want to ditch your scale, don't you?
You may have this weird kind of relationship with your “weight”. I mean, it doesn't define you (obviously). What you weigh can matter but only to a certain extent. Let's look at your waist circumference (well...you look at yours and I'll look at mine). Waist Circumference (AKA “Belly Fat”): Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs. THAT is what we're talking about here. Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases). Yup – that apple! And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there. This internal fat is called “visceral fat” and that's where a lot of the problem actually is. It's this “un-pinchable” fat. The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure. And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do. So as you can see where your fat is stored is more important that how much you weigh. Am I an apple or a pear? It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now. Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course. For men the number is 40”. Of course this isn't a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them. If you have concerns definitely see your doctor. Tips for helping reduce some belly fat:
Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts Serves 4 1 lb Brussels sprouts (washed, ends removed, halved) 2-3 cloves of garlic (minced) 2 tablespoons extra virgin olive oil 2 teaspoons fresh lemon juice dash salt and pepper Preheat oven to 400F. In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper. Bake for about 15 minutes. Toss. Bake for another 10 minutes. Serve and Enjoy! Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often. References: http://www.precisionnutrition.com/research-abdominal-fat-and-risk http://www.precisionnutrition.com/visceral-fat-location http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/ http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4 https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/ https://authoritynutrition.com/20-tips-to-lose-belly-fat/ You may feel tired, cold or that you've gained weight. Maybe your digestion seems a bit more “sluggish”.
You may be convinced that your metabolism is slow. Why does this happen? Why do metabolic rates slow down? What can slow my metabolism? Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy. And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories). But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”! In fact it's so complicated I'm only going to list a few of the common things that can slow it down. Examples of common reasons why metabolic rates can slow down:
We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”. Low thyroid hormones Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active. Ideally it should work to keep your metabolism just right. But there are several things that can affect it and throw it off course. Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example. Tip: Talk with your doctor about having your thyroid hormones tested. Your history of dieting When people lose weight their metabolic rate often slows down. This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have. As you know more muscle means faster resting metabolic rate. Tip: Make sure you're eating enough food to fuel your body without overdoing it. Your size and body composition In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one. However, you already know that gaining weight is rarely the best strategy for increasing your metabolism. Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have. Tip: Do some weight training to help increase your muscle mass. Which leads us to... Your activity level Aerobic exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter. Even little things can add up. Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day. Tip: Incorporate movement into your day. Also, exercise regularly. Lack of sleep There is plenty of research that shows the influence that sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night. Tip: Try to create a routine that allows at least 7 hours of sleep every night. Recipe (Selenium-rich): Chocolate Chia Seed Pudding Serves 4 ½ cup Brazil nuts 2 cups water nut bag or several layers of cheesecloth (optional) ½ cup chia seeds ¼ cup unsweetened cacao powder ½ teaspoon ground cinnamon ¼ teaspoon sea salt 1 tablespoon maple syrup Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk. If desired, strain it with a nut bag or several layers of cheesecloth. Add Brazil nut milk and other ingredients into a bowl and whisk until combined. Let sit several minutes (or overnight) until desired thickness is reached. Serve & Enjoy! Tip: Makes a simple delicious breakfast or dessert topped with berries. References: http://www.precisionnutrition.com/metabolic-damage http://www.precisionnutrition.com/thyroid-and-testing http://www.precisionnutrition.com/all-about-energy-balance https://authoritynutrition.com/6-mistakes-that-slow-metabolism/ https://authoritynutrition.com/10-ways-to-boost-metabolism/ http://summertomato.com/non-exercise-activity-thermogenesis-neat Have you said “bye bye” to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day? Do not fear, I have some great tips (and an amazing recipe) for you! The science of sleep is fascinating, complicated and growing Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it. Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don't forget the impact lack of sleep can have on moods, memory and decision-making skills. Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!) OMG – What aspect of health does sleep not affect??? Knowing this it's easy to see the three main purposes of sleep:
Do you know how much sleep adults need? It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night. For real! Try not to skimp! (Don't worry, I have you covered with a bunch of actionable tips below.) Tips for better sleep
So how many of these tips can you start implementing today? Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte Serves 1-2 1 bag of rooibos chai tea (rooibos is naturally caffeine-free) 2 cups of boiling water 1 tablespoon tahini 1 tablespoon almond butter (creamy is preferred) 2 dates (optional) Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes. Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender. Blend until creamy. Serve and Enjoy! Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Cashew butter anyone? References: http://www.thepaleomom.com/gotobed/ http://www.precisionnutrition.com/hacking-sleep Coffee is one of those things - you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).
Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it! There is actual science behind why different people react differently to it. It's a matter of your genetics and how much coffee you're used to drinking. NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some. Let's look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not. Caffeine metabolism Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others. About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half is "fast" metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later. This is part of the reason those headlines contradict each other so much - because we’re all different! The effects of coffee (and caffeine) on the mind and body NOTE: Most studies look at caffeinated coffee, not decaf. The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day. Here’s a list of these effects (that usually decrease with long-term use):
So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not. Coffee and health risks There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions. Here’s a quick summary of what coffee can lead to:
Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues). NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee. Should you drink coffee or not? There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health. Caffeinated coffee is not recommended for:
If none of these apply, then monitor how your body reacts when you have coffee. Does it:
Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference. Recipe (Latte): Pumpkin Spice Latte Serves 1 3 tbsp coconut milk 1 ½ tsp pumpkin pie spice (or cinnamon) ¼ tsp vanilla extract 1 tbsp pumpkin puree ½ tsp maple syrup (optional) 1 cup coffee (decaf if preferred) Instructions Add all ingredients to blender and blend until creamy. Serve & enjoy! Tip: You can use tea instead of milk if you prefer. References: https://authoritynutrition.com/coffee-good-or-bad/ http://www.precisionnutrition.com/all-about-coffee http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938 http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html https://authoritynutrition.com/how-much-coffee-should-you-drink/ Oh my gosh – nutrition and diet info is everywhere!
And each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right? Well, maybe… Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it's certainly not the “holy grail” of health. Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it. What you eat and drink The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. When the intense focus on how much we ate didn't work in the long-run it wasn’t really a surprise. We kinda knew that already, didn't we? You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat. Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness. Every day this is what you should aim for:
How you eat and drink Also pay attention to how you eat and drink. Studies are definitely showing that this has more of an impact than we previously thought. Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food? When it comes to how you eat let's first look at “mindful eating”. Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe. This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes. This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full? Thought so! We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients. And don't forget about drinking your food. Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness. Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don't gulp it down too fast. If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds. Summary: Consider not only how much you eat but also what and how you eat it. Recipe (Smoothie meal): Chia Peach Green Smoothie Serves 1 handful spinach 1 tablespoon chia seeds 1 banana 1 chopped peach 1 cup unsweetened almond milk Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend). Wait a couple of minutes for the chia seeds to start soaking up the almond milk. Blend, Serve and Enjoy! Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference. Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein. References: http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/ http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2 |
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