Categories Nutrition, Advice, Exercise, Food, Health, Weight Loss

Healthy Eating for the Holidays (Part 2) 7 Strategies to Help You Stay On Track

How is it December already? It seems like just yesterday I was enjoying my summer vacation! In any case, it’s here. Are you ready? Do you have a plan? If you’re like most people, you’re feeling overwhelmed.

While this is a joyous time of year, it can also be really stressful. You’re not alone if you find that you’re putting self-prioritization on the back burner and falling off track with healthy eating and exercise.

But it doesn’t have to be this way. A while back I wrote a blog post about how to avoid extra weight gain during the holiday season. In today’s blog, I offer some additional strategies to maintain your health goals and still enjoy a festive holiday season.

Here are 7 additional strategies that I recommend:

  1. Use a food tracker for accountability. This can be really helpful throughout the month as you attend holiday parties that are bound to include those tempting high calorie and high carb apps, desserts, and beverages. I recommend that you track your intake during the days leading up to a party or event, and definitely track the day after. On the day of the party, relax and enjoy. But be sure to get back on track the next day with plenty of lean protein, non-starchy vegetables, complex carbs and healthy fats. Your food tracker will hold you accountable and ensure you’re meeting your needs. I love the app Nutritionix Track and my clients do too.
  2. Set an exercise goal and stick to it. Decide how many times you will exercise or work out in December. Have a friend, personal trainer, or fellow gym goer hold you accountable. Reward yourself with something small when you meet your goal (just don’t reward yourself with food or alcohol). I’m not saying you can exercise your way out of poor eating habits, but it will help you to burn some extra calories, lower stress, and feel great about yourself. Who wouldn’t want that?
  3. Hosting a party or event? Give your favorite recipes a makeover. Replace inflammatory vegetable oils with olive oil or avocado oil. Swap heavy carb and fat based casseroles with simpler options. For example, replace a green bean casserole with green beans sautéed in olive oil and topped with almond slivers; swap mashed potatoes with mashed cauliflower or glazed sweet potatoes with a plain sweet potato topped with cinnamon. Check out my Pinterest page for more ideas.
  4. Adopt a “Maintain Don’t Gain” philosophy. Instead of focusing on losing weight during December, set a goal to maintain your weight. It will lower your stress level and allow you to indulge in moderation.
  5. Ditch the sugary high calorie alcoholic beverages. Many are laden with syrup based mixers that will spike your blood sugar and cause you to crave more sweets. Opt for choices that include sparkling seltzer. It will significantly decrease calories and additives, and it will help to keep you hydrated.
  6. Limit the leftovers, especially desserts. If you are offered leftovers, opt for protein and vegetables. Leave the desserts behind. There will be plenty of those at the party next weekend.
  7. Hitting the buffet? Before getting in line, scope out your options. Seek out the fruit, vegetables, and lean proteins and be sure to fill your plate with those first. Decide which carbs you will enjoy (starchy vegetables are best) and which ones you will forgo. Avoid heavy sauces and fried foods.

Let’s face it, even with the best of intentions life gets in the way. The holidays are no exception. Having a clear-cut plan as you approach this month of celebrations will help you stay on track. Remember that this time of year is about spending time with those you love, and reflection. Stay focused on what really matters, remain positive, and remind yourself that you CAN do this.

 

Interested in learning more about my nutrition counseling services? Contact me here.

Categories Hormones, Exercise, Nutrition, Protein, Weight Loss

Thyroid: Is it to blame for your weight gain and fatigue?

Are you constantly struggling to lose weight even though you eat right, exercise regularly, and get plenty of sleep? If so, the reason could be your thyroid.

The thyroid is a butterfly shaped gland located in the neck. It is a major gland of the endocrine system and affects nearly every organ in the body.

Your thyroid helps to regulate the following:

  • Metabolism (How the body burns and stores carbs, fats, and proteins)
  • Body temperature
  • Calcium Balance
  • Heart rate and cellular oxygenation
  • Hormone balance including depression and anxiety

One of the most common types of thyroid disorder is an underactive thyroid. This is known as hypothyroidism. According to the American Thyroid Association:

Hypothyroidism means that the thyroid gland can’t make enough thyroid hormone to keep the body running normally. People are hypothyroid if they have too little thyroid hormone in the blood. Common causes are autoimmune disease, such as Hashimoto’s thyroiditis, surgical removal of the thyroid, and radiation treatment.”

Since your thyroid helps to regulate your metabolism, an underactive thyroid can cause a slower metabolism and in some cases make it to come to a complete standstill. Individuals with hypothyroidism may find it extremely difficult to lose weight, no matter how healthy they eat and how often they exercise.

In addition to weight gain and difficulty losing weight, other signs of hypothyroidism include:

  • Fatigue
  • Anxiety / depression
  • Intolerance to cold
  • Goiter
  • Elevated cholesterol (LDL)
  • Constipation
  • Food sensitivities
  • Thinning hair
  • Dry brittle nails
  • Low libido
  • Brain fog/memory loss
  • Thinning outer eyebrow
  • Micronutrient deficiencies
  • Impaired methylation
  • Muscle weakness
  • Numbness in the fingers or hands
  • Headaches
  • Menstrual irregularities

Knowing Your Numbers:

Have you had your thyroid tested and been told it’s “normal” even though you are still feeling lousy? How frustrating! While your numbers may be in the normal range according to a lab company, they may not be optimal. Optimal means you are feeling well. Or, more commonly, not all of your thyroid numbers may have even been tested.

One of the most comprehensive ways to determine if your thyroid is functioning at its best, is a have your doctor run a full thyroid panel. A full thyroid panel will look a variety of thyroid numbers, not just your TSH. It will give you a lot more information about your thyroid, including a test for thyroid autoimmune disease such as Hashimoto’s or Grave’s.

A full thyroid panel should include:

  • TSH
  • Free T4
  • Free T3
  • Reverse T3
  • Thyroid Peroxidase Antibodies (TPOAb)
  • Thyroglobulin Antibodies (TgAb)

If you have only had your TSH or T4 tested, and are still experiencing symptoms, it may be time to talk to your doctor or endocrinologist about further testing.

Foods To Include:

To support a healthy thyroid, I recommend a whole foods diet with plenty of lean protein, fruits, vegetables, healthy fats, and complex carbohydrates. Consider organic fruits and vegetables (use the Clean 15/Dirty Dozen list as a guide) meats without antibiotics, dairy without hormones, and non-GMO fermented soy in limited amounts only. Drink plenty of water. Set a goal to drink half of your body weight in ounces each day (For example, a person who weighs 150lbs would drink 75oz in water per day). For weight management, stick to your appropriate calorie range, keep carbs low, and balance with plenty of protein. Aim for 25g of fiber per day minimum.

In addition, be sure to include thyroid supportive foods that are rich in Vitamin D, iron, selenium, iodine, zinc, Omega 3 fatty acids, B12, and anti-inflammatories such as:

  • Lentils
  • Spinach
  • Sardines
  • Tuna
  • Crab
  • Lobster
  • Oysters
  • Eggs
  • Sea salt / Kelp /iodized salt
  • Brazil Nuts – about 2 per day
  • Beans (if tolerated)
  • Dark chocolate (in moderation)
  • Olive oil
  • Almonds
  • Cashews
  • Avocado
  • Sweet potatoes
  • Oats
  • Grass fed beef
  • Poultry
  • Flax seed
  • Pumpkin seed
  • Sesame seed
  • Tumeric

It is also important to include fermented foods to heal the gut such as kefir, sauerkraut, miso, yogurt, fermented vegetables, and Kombucha

Foods to modify:

  • Cruciferous vegetables – Foods such as broccoli, cauliflower, kale, Bok Choy, Brussels sprouts, cabbage, collards, watercress, radishes, arugula, and mustard greens contain goitrogens. In a person with hypothyroid disease, goitrogens can attack the thyroid and produce what is known as a goiter. Let me be clear, you do not need to avoid these foods! You just need to cook them first. Cooking will break down the goitrogenic properties and make them safer for your thyroid.

Foods to limit/avoid:

  • Gluten*
  • Dairy*
  • Millet
  • Soy (in some cases)
  • Coffee – Limit, consume 1-2 hrs after taking medication
  • Added sugars
  • Trans fats
  • Fast food
  • Common food sensitivities should be ruled out
  • Halogens including chlorine and fluoride (can inhibit iodine update)
  • Environmental toxins (Plastics, synthetics, pesticides, xenoestrogens)

*It is important to note that celiac disease, gluten sensitivity, and dairy intolerance should all be ruled out. There is evidence that supports a correlation to thyroid disease and celiac disease. If autoimmune disease is present, there is evidence to support a GFDF diet can help.

Supplements to consider (Not all of these supplements may be needed. Certain supplements should only be considered if you are deficient. I recommend micronutrient testing to determine your needs)

  • Daily Multivitamin
  • Vitamin D3
  • Fish Oil
  • Iron
  • Selenium
  • Vitamin A
  • Vitamin E
  • Zinc
  • Certain Antioxidants

Supplements that may interfere with thyroid medication:

  • Calcium, fiber – If taking, space apart from your thyroid medication
  • Biotin – Can interfere with thyroid tests

Finally, be sure to get plenty of exercise and manage stress. Here are some additional treatment therapies to consider:

http://www.thyroid.org/thyroid-disease-cam/

Resources:

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

Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine, 3rd Edition. New York, New York: Atria paperback.

http://www.umm.edu/health/medical/altmed/condition/hypothyroidism

https://my.clevelandclinic.org/health/diseases/8541-thyroid-disease

https://www.thyroid.org/hypothyroidism/

http://www.todaysdietitian.com/newarchives/070112p40.shtml

https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables

https://www.amymyersmd.com/thethyroidconnection/

Categories Gut Health, Health, Weight Loss

Gut Health and Obesity – Is Your Microbiome Making You Fat?

If you are like many of my clients, you may be seeking guidance and recommendations for weight loss. I often teach people about the benefits of eating healthy unprocessed foods, getting the proper amount of exercise, reducing stress, and prioritizing sleep as a means of achieving a healthy weight. But what if you are doing all of those things and still not seeing results? What else should be considered? The answer is: your gut.

“All Disease Begins In the Gut”

These were famous words spoken by Hippocrates thousands of years ago, and they still hold true today.

Our gut contains 100 trillion microorganisms known as our microbiome. This vast and awesome environment consisting mostly of bacteria, houses 70-80% of our immune system. It is also where serotonin is produced. Serotonin is a neurotransmitter that is responsible for regulating mood, behavior, appetite, digestion, sleep, memory, and sexual desire. While we want to strive to have as healthy and diverse of a microbiome as we can, we can easily find ourselves in situations where our microbes will become altered or imbalanced.

An imbalance in our microbiome is known as dysbiosis. Dysbiosis occurs when we have low microbial diversity, an overabundance of bad bacteria vs. good bacteria, or pathogens. Dysbiosis typically results from things like poor diet, stress, certain medications like NSAIDS, chronic infections, and toxins in the environment. Dysbiosis has been linked to many chronic diseases such IBS, depression, anxiety, thyroid disease, and autoimmune conditions and obesity.

But how exactly, does bacteria in our gut contribute to our ability to gain and lose weight? Several obesity studies have shown that specific microbes in the gut alter how we store calories and fats. Studies that compared the microbiome of lean individuals to obese individuals have found that the leaner study participants had a wider variety of microbes that break down plant starches and fiber into shorter molecules that the body can use as energy. Studies have also shown that a diet high in processed foods can lower diversity within the gut. Gut bacteria can also alter how we regulate glucose levels and how we respond to hormones that make us feel hungry or full, both of which can contribute to changes in body weight and metabolism.

Simply put, an imbalance in our microbiome may increase our risk of weight gain and obesity.

How do you know if you are at risk?

Digestive issues such as gas, bloating, constipation, diarrhea, reflux, or IBS are all signs that your microbiome is impaired and out of balance. If you are struggling to lose weight, these issues may be a contributing factor. Other signs of gut impair include fatigue, brain fog, depression and anxiety, frequent colds and infections, and autoimmune disease.

What to do about it

Repair your gut – for many this can start with a quality probiotic. Probiotics help to diversify your flora  and keep your gut functioning at its best. I recommend professional grade probiotic supplements along with glutamine or collagen to help maintain a healthy gut mucosal lining . But if you are experiencing any of the issues mentioned earlier, it could require a more extensive gut protocol that includes additional supplements such as digestive enzymes, HCL, Magnesium, herbal microbials, or reflux supportive supplements such as DGL. This may seem extensive, but keep in mind that many of these might be temporary supplements that are needed to reduce inflammation and put you on the road to better health.

If you are struggling with digestive issues and weight gain, it is worth exploring the topic of gut health and working with a qualified health practitioner such as myself, to develop a gut protocol to get you well. Once your gut is repaired you may find it easier to lose weight and maintain a healthy weight longer.

For more information on gut health and nutrition counseling, contact me here

Categories Weight Loss, Exercise, Health, Hormones, Sleep, Stress

Menopause and Weight Gain

Menopause. That notorious phase of life where one is prone to mood changes, fluctuating stress levels, anxiety, hot flashes, insomnia, food cravings and weight gain.

I counsel women about this topic all of the time. What I typically see is someone who is restricting calories, engaging in high intensity cardio multiple times per week, and not losing one pound. One of the most important things I want women to know is that there is A LOT going on behind the scenes during this time that is causing that stubborn weight gain, and much of that may not be your fault. And while a healthy diet and exercise are important, it may take more then that to handle the major fluctuation in hormone levels that can occur.

As your ovaries begin to decline in estrogen production, your body will try to compensate by producing estrogen in other ways. One way is through your fat cells. This is why it is so common for women to gain weight (especially in their abdomen) during menopause. Those fat cells are trying to produce and hold on to estrogen. Your body will make it much harder to lose fat then it will to gain it.

In addition, your adrenal glands (which regulate the stress hormone cortisol) will also try to support your declining sex hormones, essentially working overtime to help your body regulate itself. This is a problem because cortisol can then become out of balance, and run high or low at the wrong times. Normally, cortisol should be highest in the morning upon waking, giving us energy to start our day. Throughout the course of the day, cortisol should gradually decline and be at its lowest as we prepare for sleep. When cortisol becomes imbalanced, it can end up running high at night (causing insomnia) or low in the morning (causing fatigue). Or sometimes, cortisol will run high all day long. When this happens, it can cause your blood sugar to chronically run high, which can lead to increased appetite, food cravings, weight gain, and insulin resistance. Cortisol also plays a role in causing symptoms like hot flashes and night sweats.

So what’s a woman to do?

The following strategies can help…

Balance your plate

The first thing I typically recommend is to balance your blood sugar with plenty of high fiber non-starchy vegetables, complex carbs, lean protein, and healthy fats. Complex carbs include fruit, starchy vegetables, beans, legumes, and high fiber grains such as quinoa. For protein, I like to recommend wild caught fish, free range chicken or turkey, and grass fed beef. Healthy fats would include olive oil, grass fed butter, ghee, coconut oil, nuts and nut butters, seeds, and avocado.

Do not deprive yourself of calories

It’s important to note that while we are normally inclined to limit calories in order to lose weight, in times of stress we actually want to be cautious about going too low. When this happens, it can actually cause additional stress on your body. That’s why it’s important to fuel your body with the right amount of calories to support its needs. Calorie needs differ for each individual. Know your minimal calorie range (I can help you with that) and stick to it. Do not over restrict yourself.

Stick to a meal schedule

Eat small meals throughout the day, and avoid going long stretches of time without eating. I usually recommend fueling your body every 3-4 hours. This will help to stabilize blood sugar and optimize your energy levels.

Limit or avoid caffeine and alcohol

Caffeine and alcohol can raise cortisol, increase hot flashes and night sweats, and impair sleep. Many women report a reduction in symptoms when they reduce or eliminate these from their diet.

Exercise

Exercise on the regular, and include strength training. Strength training will help burn fat and build muscle, which is known to decline as we age. It will also help to slow down the onset of osteoporosis, which women are at risk of during menopause because of the direct relationship between estrogen and bone health. Avoid frequent amounts of intense exercise. This can actually raise cortisol levels which will make it harder to lose weight. Have variety in your workouts, such as strength training 2-3x per week, cardio 2-3x per week, and low impact exercise such as walking or yoga 1-2x per week to really balance things out.

Focus on Stress Reduction

Manage your stress! Deep breathing, yoga, laughing, being outdoors, and simply taking time for yourself are all things that can help support your adrenals and lower cortisol levels. You can also incorporate supplements such as Vitamin C or B vitamins to help reduce stress. Adaptogenic herbs such as Ashwaganda, Holy Basil, Rhodiola, Lemon Balm, or Valerian can be especially helpful, but I recommend starting with these in the form of a tea versus a supplement, unless you’ve taken a cortisol hormone test and know what your specific levels are throughout the day. Work with a qualified health practitioner to learn more.

Prioritize your sleep

Adapt a healthy sleep routine and stick to it. Turn off electronic devices after 10pm, keep your bedroom cool and dark, and practice healthy sleep habits such as reading or meditating to help clear your mind and prepare you for restful sleep. The ultimate goal is 7-9 hours of uninterrupted sleep per night.

Acupuncture

Consider complementary therapies such as acupuncture to help with stress and hormone balance.

Hormone Replacement

Talk to your doctor about hormone replacement therapies such as compounded bio-identical hormones. Your doctor will be able to discuss options and help you determine if this is something right for you.

Finally, recognize that this is a journey and that it may take time to see your body respond to some of these changes. Set goals, stay consistent, and be patient.

For more ideas on how you can manage menopause and weight gain, contact me here

Photo by Jennifer Burk on Unsplash