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Categories Advice, Exercise, Fitness, Food, gym, Health, How To, Nutrition, Sleep, Weight Loss

How To Get Back On Track With Healthy Eating

Author Amber Hudler Posted on

I had a great Easter holiday. We spent a couple of days at the Jersey shore, and I’m not ashamed to admit that I indulged in some of my favorite treats. Pizza on the boardwalk, salt water taffy, fudge. Yes, that’s right, I’m guilty. But I loved every minute of the time I was able to spend with my family, away from the day to day stress of life in general. If felt really good to relax and just enjoy myself.

But now it’s back to reality.  Those few days of letting go and giving in to temptation were fun, but it’s time to get back to eating healthy again.

Have you ever found yourself in a similar situation after a vacation or a holiday? If so, recognize that for the most part this is normal. And while for some, it can affect morale and leave you feeling unmotivated to get back to your routine, it is possible with a few easy tips.

Hold yourself accountable – Accountability is one of the best ways to get motivated and stay on track with your goals. One of the easiest ways is to track your food intake. Whether it be through an app or a traditional food log, food tracking works. It can be a real eye opener in terms of calories, fat, and sugar consumed. If food tracking just isn’t your thing, you can still find other ways to be held accountable. Write down your goals, tell a friend, share your progress on social media, or work with a dietitian. Once the accountability is there, you will be much more inclined to stick to a plan.  

Exercise – Get back to your favorite activities. Whether it be the gym, yoga class, walking, golfing, tennis or gardening just make the time to move your body. Commit to 3x per week minimum. Exercise releases endorphins and endorphins make you happy. Exercise will also help you to have more energy, lose weight, and feel great.

Drink more water – One of the simplest things you can do to get back to a healthy routine is to drink more water. Drinking water will help control your appetite and reduce calories if you are using it to replace sugary beverages. Aim to consume half of your body weight in ounces per day. Use a reusable water bottle, have a glass or two in the morning before your first cup of coffee, keep a water bottle  in your car, drink water before your main meals, or plan it into your schedule (Example: Drinking a set amount at the gym) and stick to it.

Double up on the vegetables– Veggies are packed with vitamins, minerals, fiber, and they are low in calories. They are truly your best defense in terms of maintaining a healthy weight. Plus they are delicious! Start out by filling at least half of your plate with vegetables, which is equivalent to two servings. Include a serving or two as a snack and you will be well on your way to meeting the recommended goal of 5-7 servings per day.

Up your protein – I always recommend spreading your protein throughout the day by including protein at each meal – especially breakfast. Protein helps you to feel fuller longer and crave less. It also helps to build and maintain muscle. Strive for at least a quarter of your plate to include protein, which is about 3-4 oz or the size of the palm of your hand.

Get back to meal planning – Plan at least a weeks worth of meals. One simple tip is to prepare 3-4 meals but make double the portion so that the recipe yields leftovers. This will cut your meal planning for a week in half.

Go to bed earlier – Restful sleep promotes hormone balance, which will help you to crave less. Aim for 7-9 hours of sleep each night. If this is something you struggle with, set a goal to go to bed 30 minutes earlier for one week. You’ll be amazed at how much better you feel, and how much easier it is to stick to a healthy eating routine.

To sum things up, we all have those moments in life where we let go, relax, and indulge. I support this in moderation. We need to live life!! But if you find this derails your progress and your motivation know that you are not alone. Let go of the guilt and tell yourself it’s time to get back on track and continue forward with your goals.

For more tips and support, contact me here.

Photo by Peter Bravo de los Rios on Unsplash

Categories Nutrition, Advice, Health, How To, Weight Loss

PCOS: TIPS FOR BLOOD SUGAR BALANCE AND WEIGHT LOSS

Author Amber Hudler Posted on

Polycystic Ovarian Syndrome or PCOS is an endocrine disorder that affects up to 10% of reproductive age women. It is often associated with infertility due to an imbalance of reproductive hormones that affect the ovaries. Many times, women with PCOS are initially misdiagnosed.

PCOS results in higher levels of androgens (male hormones) and insulin in the body.

As a result, women with PCOS may struggle with their weight and are at a higher risk for developing impaired glucose tolerance, Type 2 Diabetes, and metabolic syndrome. Women with PCOS often have additional cardiovascular disorders including hypertension, elevated cholesterol (high triglycerides / low HDL) and elevated blood sugar related to insulin resistance.

The insulin resistance seen in PCOS is somewhat unique. It may occur in women of normal body weight, and it is not always corrected with weight loss. The insulin resistance results from a defect in the actual cell, rather than the impaired ability of insulin to bind to the cell receptor.  Often times, medication such as metformin is prescribed to help with insulin resistance and restore ovulation.

Signs and Symptoms of PCOS include:

  • Infertility / Impaired ovulation
  • Menstrual irregularities / Amenorrhea
  • Hirsutism (unwanted hair growth, such as on the face)
  • Acne
  • Sleep apnea
  • Weight gain / Difficulty losing weight / Obesity
  • Cystic ovaries

Dietary Guidelines

The following are some simple dietary guidelines that can help women with PCOS manage blood sugar and support healthy weight management:

  • Consume small frequent meals within the appropriate calorie range. It’s important to understand that each person’s calorie range is unique. Calories are based on a person’s height ,weight, age, gender, physical activity level, and goals. So, if someone you know is following a 1200 calorie diet (hint – which for most people is WAY too low), this may not be right for you.
  • Consume a high fiber diet. I recommend at least 25g of fiber per day. Foods that contain fiber can be found in many types of healthy complex carbohydrates. These include fruits, vegetables, beans, legumes, and whole grains. Fiber will support digestion, help keep you fuller longer, help to lower cholesterol, and support overall health and weight loss.
  • Choose complex carbohydrates that are low on the glycemic index and will not cause rapid spikes in blood sugar. Complex carbs include fruits, starchy vegetables, beans and legumes, and whole grains.
  • Avoid processed foods and foods with added sugars. Sugar has no nutritional value and will only make matters worse by increasing your caloric intake and cravings.
  • Consume a diet rich in protein. Ideally strive for a diet that is at least 25-30% protein. Choose lean proteins such as poultry, cold water fish, lean cuts of meats (preferably organic or grass fed), eggs, or plant based protein such as miso or tempeh.
  • Avoid skipping meals. This will impair your metabolism and lead to blood sugar crashes that will cause intense cravings for carbohydrates. The exact opposite of what you need to support PCOS and insulin resistance.
  • Consume healthy Omega 3 rich fats such as nuts, seeds, avocados, and olive oil. Fats will help keep you satiated and they will not spike your blood sugar. Unsaturated fats will also support healthy cholesterol levels.
  • Avoid inflammatory foods. Sugar and processed foods are obvious, but sometimes even healthy foods can be inflammatory in certain individuals. This list might look different for everyone, but if you know that certain foods cause an inflammatory reaction in your body then it’s best to avoid them. A common example would be dairy causing lactose intolerance. The idea here is to reduce inflammation not create it. Keeping a detailed food journal and working with a qualified dietitian can help you identify which foods might be inflammatory to you.
  • Consume plenty of anti-inflammatory foods that are rich in nutrients and anti-oxidants. Examples include: Cinnamon, flax, oats, berries, apples, pears, dark leafy greens, ginger, turmeric, fenugreek, and green tea.

Nutritional Supplements:

Studies show that certain nutritional supplements (along with medication) can support fertility, insulin resistance, and weight management issues associated with PCOS.

  • D-chiro-Inositol and D-pinitol or Myo-Inositol– Has shown to improve insulin resistance, dyslipidemia, hypertension, weight loss, androgen lowering, and fertility.
  • Vitamin D3 – Supports proper metabolism of carbohydrates.
  • Chromium – Promotes insulin sensitivity by helping to reduce body fat and increase lean muscle.
  • N-Acetyl Cysteine (NAC) –Has been shown to improve insulin resistance, androgen lowering, dyslipidemia, weight management, menstrual regularity.
  • Magnesium  – Has been shown to improve insulin resistance, improve sleep, lower blood pressure, and support healthy digestion.
  • Cinnamon – Anti-inflammatory and helps to lower blood sugar.
  • Omega 3 Fatty Acids – Helps to reduce inflammation and improve cholesterol levels, lower blood pressure, and improve insulin resistance.
  • Fenugreek –Has been shown to improve insulin resistance.
  • Probiotics – To support overall gut health, mood, and weight management. 

In addition to implementing dietary strategies I recommend getting plenty of exercise. Engage in cardiovascular activity 3-4x per week and weight bearing exercise at least 2-3x per week such as strength training in order to reduce body fat and build muscle.

In my practice I work with women all the time who are struggling with PCOS and weight management. If you are seeking guidance and support for PCOS, you can contact me here. I would love to work with you.

References:

Gaby, Alan R., MD. Nutritional Medicine. Alan R. Gaby, M.D., 01/2011. VitalBook file.

Nutrition Care Manual Polycystic Ovarian Syndrome / eatright.org

https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome

Grassi, A. (2013). PCOS; the Dietitian’s Guide (2nd ed., Vol. 1)

Categories Weight Loss, Food, Health, How To, Nutrition

Intermittent Fasting – Is it right for you?

Author Amber Hudler Posted on

If you are like most people, you’ve heard the buzz about Intermittent Fasting (IF), and you’ve probably wondered if it’s something you should consider. Maybe you’re even confused about how it works or whether or not you’re already doing it. After all, don’t we fast every night when we sleep? I’ve been getting asked a lot of questions about fasting recently so I thought it would be a valuable topic to discuss.

Let’s begin with defining what IF is.

The concept of fasting has been around for centuries, and originated in different cultures due to certain religious practices. Traditional fasting is defined as the abstinence of food or drink. Intermittent fasting is a modified version of a traditional fast. It is defined as a period of time in which you cycle between a period of fasting and eating.

There are different variations to the fasting cycle. Some of the most common ones are:

  • Alternate day fasting (5/2)– This is a cycle in which a person will eat a normal diet for five days and then fast for two days. During the two days, you don’t fast completely, but you severely limit calories. So that might look something like this: Breakfast – Fast, Lunch – Fast, Dinner – 500 calories or less.
  • Complete fasting – This is a fully restricted fast that can last up to an entire day. The other days of the week a normal diet is consumed.
  • Time restricted feeding – This is probably the most popular type of IF. This involves fasting within a certain number of hours per day, and eating within the remaining timeframe. The most common is 12/12 (eating all meals within a 12 hour window and fasting for 12 hours) or 16/8 (eating all meals within an 8 hour window and fasting for 16 hours). The cycle can be repeated as often as you prefer – either every day or just a couple of days per week.

Benefits

Recent studies have reported several benefits to IF. IF has been shown to:

  • Assist in alleviating digestive disorders (IBS, SIBO) 
  • Improve insulin resistance and blood sugar balance
  • Support weight loss
  • Slow the growth of certain diseases such as Type 2 Diabetes, cancer, metabolic syndrome, cardiovascular disease, and obesity
  • Lower inflammatory markers
  • Improve longevity
  • Support cognitive function
  • Improve circadian rhythm (the body’s natural sleep/wake cycle)

Some of the most interesting research has been done in the area of weight loss, cardiac health, and the microbiome.

Weight Loss

The idea behind IF supporting weight loss is due to the notion that IF promotes calorie restriction and a temporary increase in resting energy expenditure. In addition, fasting has been shown to support a decrease in fat mass while allowing the body to maintain muscle mass. The theory behind these findings is that during a fasting period, fatty acids are released from fat cells and enter the liver where they are converted to ketones and used for energy and neurons. However, to date this idea has only been studied in animals, so more studies are needed to determine if it applies to humans as well. Other studies have shown that fasting allowed for a greater loss in abdominal fat and overall fat mass.

Cardiac Health

Alternate day fasting has been shown to have a significant reduction in triglycerides, LDL particle size, inflammatory markers such as CRP and may prove to be a viable option for those who are overweight or obese and suffering from cardiovascular disease.  

Another study found that participants who engaged in time restricted eating (16/8), resulted in a 3% decrease in body weight as well as reduction in blood pressure. The researchers concluded that this type of fasting allowed for weight loss without calorie counting. This type of diet is less restrictive then complete and alternate day fasting and may be easier in terms of compliance.

The Microbiome

Studies have shown that a diverse and healthy gut can be beneficial to maintaining a healthy weight. In certain cases, obese individuals have been found to have higher levels of harmful bacteria in gut, and low diversity of good bacteria. In addition, we are now learning that the gut has its own circadian rhythm. Chronically disrupted circadian rhythm may affect GI function and impair metabolism. Obesity or weight gain can be impacted by circadian rhythm in our microbiome. The microbiome in obese patients require a greater amount of energy, and imbalances can lead to chronic inflammation, dysbiosis, and intestinal permeability all of which can contribute to obesity.

How does fasting come into play? Fasting promotes gut rest, allowing the Migrating Motor Complex (MMC) to work optimally, sweeping debris from the small intestine into the colon and allowing proper digestion and absorption. This can be highly beneficial to those suffering from certain GI disorders and optimizes the ability to have a healthy well functioning gut.

Challenges:

  • In multiple studies, compliance was the biggest issues for participants. For those who engaged in a 5/2 alternate day fast, intense hunger on fasting days was the biggest reason for non-compliance.
  • In addition to hunger, other possible side effects are weakness and fatigue.
  • IF is simply not practical for everyone, since the benefits will only occur with a consistent eating/fasting period over time. If your schedule varies throughout the week, IF may not be a viable option for you. 
  • Due to intense hunger encountered during an 8/16 fast, some individuals report consuming higher amounts of food than normal and higher calorie amounts, which could lead to disordered eating patterns, weight gain, and digestive discomfort.
  • Due to lack of studies, we have no evidence to know what this does to a person’s metabolism long term.

IF is NOT recommended for the following individuals:

  • Those with certain conditions such as hypoglycemia, hypotension, advanced Diabetes, and those with high cortisol/adrenal dysregulation
  • Individuals with a history of eating disorders or those at risk of an eating disorder
  • Individuals who are underweight, or are looking to gain weight
  • Pregnant or breast feeding women
  • Children
  • Athletes

The bottom line:

I prefer the idea of a 12/12 fast. Consume a healthy balanced diet within a 12 hour window, and allow for gut rest and calorie restriction within a 12 hour fast. This seems to make the most sense to me, and allow for the most compliance without feelings of deprivation and intense hunger.

It is also important to understand that IF is not an excuse to go crazy and eat whatever you want during the eating portion of the cycle – a common misconception. Individuals should still strive to maintain a healthy balanced diet, full of lean proteins (poultry, fish, eggs, lean pork and grass fed beef), healthy fats, plenty of fruits and vegetables, and complex carbs (starchy veg, whole grains, beans and legumes).  If you are contemplating IF, talk to a qualified health professional to determine if it’s right for you. If you have further questions about IF, contact me here

Categories Food, How To, Nutrition, Weight Loss

Healthy Eating For the Holidays: 8 Tips on How To Avoid Those Extra Pounds

Author Amber Hudler Posted on

It’s that time of year again… the holidays!

This is by far one of the most challenging periods for many people in terms of staying on track with their nutrition and exercise goals.

While the coming weeks are meant for celebration and spending time with family and friends, the holidays tend to bring with them unwanted weight gain. Most often this is a result of parties and events that include an abundance of high calorie appetizers, dense meals, sugary baked goods, and extra alcohol.

If that’s not hard enough, studies show that individuals tend to be more stressed and/or depressed during this time of year, which can lead to binge eating, less motivation to exercise, and poor sleep – all of which can lead to extra pounds.

So how can you stay on track with your goals yet still take part in the festivities?

Here are 8 tips that I recommend:

1. Don’t skip meals – If you have a party or event to attend, I always recommend sticking to a regular eating schedule versus “saving” all of your calories for that one big meal. Chances are, you’ll arrive at the party starving and you’ll eat way more then you intended. Skipping meals leads to an uneven distribution of calories and macronutrients, blood sugar imbalance, and cravings. Instead, have balanced meals and snacks throughout the day that include protein, healthy fats, complex carbs, and fiber. You’ll arrive steady and clear focused, with the ability to stick to proper portion sizes.

2. Bring a “safe” dish – Think of this as an insurance policy that at there will be at least one healthy dish available, and that is because you will be the one bringing it. Offer to bring a green salad, a veggie tray, or maybe a low carb appetizer like deviled eggs with avocado. Whatever it is that you bring, fill up on it if there are no other healthy choices available.

3. Step away from the table – A common mistake that we are all guilty of is standing next to or near the buffet table as we talk and socialize. This can lead to mindless eating as we continue to reach down and load our plate over and over and over. Instead, fill your plate and walk to another area of the room to socialize. That way, if you want to go back for seconds you will have to excuse yourself from the conversation and consciously walk back to the table for more. This will make you much more aware of your overall intake. 

4. Exercise before you go – Getting some physical activity prior to a big meal can be a great way to stay motivated and acquire some discretionary calories. Hit the gym, go for a run, take a brisk walk, whatever you can do to get a workout in. You’ll feel so much better that you did.

5. Portion your indulgences – Allow yourself to indulge in moderation, but don’t lose site of portions. Being mindful of portion sizes can go a long way in terms of keeping off those unwanted pounds. At main meals, balance your plate with two servings of vegetables, 4-5 oz of lean protein, about ½ cup of complex carbs, plus 1-2 servings of healthy fats for an optimal combination. For simple carbs like bread, alcohol or dessert, decide which ones you will include versus which ones you will forgo, and portion them appropriately. For example, 1 serving of wine is only 5oz.

6. Be mindful when you eat – This means slowing down, avoiding distractions, limiting stressful circumstances, sitting at the table, chewing thoroughly, and savoring your food using all of your senses. You will get the most out of your meals, and will likely feel more satiated causing you to eat less. 

7. Breathe – When stress gets the best of you, don’t forget to stop and breathe. Deep belly breathing can be a great way to reduce oxidative stress, calm anxiety, and help you focus. The best thing of all is that this can be done anywhere. Allow yourself at least 5 minutes each day to breathe deeply. This can be especially helpful if you find that stress is dictating your food choices.

8. Don’t skimp on sleep – Studies show that individuals who get less then 7 hours of sleep tend to have a harder time losing weight and are at a higher risk of insulin resistance. Prioritize your sleep by setting a bedtime each night and sticking to it. Proper sleep will help to ward off cravings, and will provide you with the energy needed to stick to your workouts.

Try these tips to help you successfully navigate through the holiday season and stay in balance.

For more information on nutrition counseling services, contact me here.

 

Categories Food, Health, How To, Nutrition

6 Ways To Reduce Sugar in Your Diet

Author Amber Hudler Posted on
Sugar is all the buzz these days.  As a dietitian, I spend a lot of time educating clients on how sugar in the diet can be a huge contributor to weight gain. I’m often asked about artificial sweeteners, natural sweeteners, how much sugar we should be consuming per day (hint, it’s not much!) and what to do about it all.  Here are a few ways you can reduce sugar in your diet in order to set yourself up for weight loss success.

 

1. Read labels.  The back of the label that is. Currently, the guidelines for sugar intake per day are 24g (6 teaspoons) for women and 36g (9 teaspoons) for men. That might seem a like a lot, especially if you consider that 1 teaspoon is equal to 1 packet of sugar, but in reality sugar is hidden in a lot of processed foods and beverages, so you may be getting way more then you think. To put it in perspective, the average can of regular soda has 36 grams of sugar – the daily allowance for men. If you were to consume a 20oz bottle of regular soda per day, you would consume a 4lb bag of sugar in less than 1 month! And it’s not just beverages that we need to worry about. Even some “healthy” foods contain a huge amount of sugar. Take yogurt for example. Some fat free yogurts contain close to 30g of sugar per serving. Talk about sabotaging your efforts to maintain a healthy weight. When reading a food label, look at the grams of added sugar and read the ingredients list! If you see sugar listed (especially within the first 3-5 ingredients) put it back.  Sugar has many guises, so even if it says ‘evaporated cane juice’, ‘agave’, ‘rice syrup’, ‘dextrose’, its all sugar. Remember, to get the facts read the back!

 

2. Avoid fat free or “diet” products. The fat free craze has done more harm then good over the years when you think about it. Obesity is at an all time high. Why? Because when fat is removed from a product it needs to be replaced with something to make still taste good. This is typically sugar, artificial sweeteners, or sodium. Eating fuller fat products will provide satiety and fullness, and will help reduce cravings.

 

3. Avoid artificial sweeteners. Artificial sweeteners are 200-600x sweeter then sugar. When you consume them, your palate is stimulated along with the sensory receptors in the brain. While they are marketed as a safe alternative to sugar, there is evidence to suggest that they do not help to promote weight loss. In some cases they may even make it harder to lose weight. Whether this is because they stimulate cravings for sweet foods or because they are chemically derived and therefore not metabolized the same as sugar is not totally clear. In any case, these are not natural alternatives and therefore are not something that I recommend.

 

4. Balance your carbs. We need carbohydrates in the diet to provide us with fuel and energy. The problem is most people tend to eat too many carbohydrates and, they tend to eat the wrong kinds (think simple vs. complex). Choose carbohydrates such as starchy vegetables, fruits, and certain grains such as quinoa or rice as your main source and reduce processed simple carbohydrates such as breads, pastas, cereals, and sugary granola bars. Simple carbs create a high glycemic load (too much sugar coming into the body at once) and ultimately a sugar crash (your body’s response when your blood sugar rises rapidly, then falls dramatically). Blood sugar crashes cause the body to crave more carbohydrates and sugary foods which ultimately leads to an endless cycle of carb craving and consumption. Eating complex carbs, paired with a quality protein source and a healthy fat will balance energy levels, lessen the glycemic load, and will ultimately be your best defense against sugar cravings.

 

5. Eat every 3-4 hours. This is what is known as preventative eating. Each time you eat a meal you should feel hungry enough to eat a meal, but not starving. When we are starving, we tend to overeat, which can impact blood sugar levels by causing a rapid rise then fall. The most common time of day reported by clients is late afternoon. Think of yourself nodding off in that afternoon meeting. When blood sugar falls, the body will signal us to eat more (you guessed it) sugar! This is usually about the time you are arriving home from work and raiding your cabinets for carb dense snacks. Sound familiar? Eating a balanced meal or snack every 3-4 hours will keep your blood sugar stable and will help to prevent crashes and cravings. Try it, it works!

 

6. Track your intake. Keep a food log or journal for one week. Track your sugar intake and determine how much you are getting per day. The average consumer gets approximately 97g of sugar daily! Once you determine how much you are getting try to gradually reduce wherever possible. A good goal to set is to reduce by 4g (roughly 1 packet of sugar) per day for the first week and continue to reduce until your intake meets the daily guidelines. Reducing gradually will allow your taste buds, your brain, and your metabolism to gradually adapt to this change.

 

Practicing these key principles will make a big difference in your overall sugar intake. Once you are aware of how much you are getting (and make strides to get sugar our of your diet) you’ll notice some big changes. You’ll feel better, have more energy, have less cravings, and more then likely see a big difference in your waistline!
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