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How a Good Diet Can Maximize Weight Loss – Without Spending Hours in the Gym

How a Good Diet Can Maximize Weight Loss - Without Spending Hours in the Gym

July 25, 2021

Eat less, exercise more. You’ve probably heard that’s the secret to weight loss. So, it makes sense that if you want to lose weight quickly, or if you’ve hit a weight-loss plateau, you need to really ramp up the exercise, right?

Unfortunately, many people experience frustration with this approach. Why aren’t they successful? Research suggests that weight loss can be more complex than a simple “calories in/calories out” formula. In fact, our hormones play a larger role in regulating our metabolism than many people realize. As a result, maintaining a diet that encourages hormonal balance is often more effective than hours of exercise.

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Why Exercise Can’t Make Up for a Bad Diet

Consider a woman training for a 10-K race. She runs from half an hour to an hour every day. With all of that exercise, she figures she should be losing weight and should be able to treat herself every so often. However, she’s plagued by some remaining pounds that she just can’t shake.

What’s happening? Let’s take a look at the math. As a 140-pound woman, she burns about 300 calories in a 30-minute run. And that’s fantastic! In addition to the calorie loss, she experiences cardio health, mood elevation, and countless other benefits (including a sense of accomplishment!) from her runs.

However, those 300 calories are a lot easier to consume than they are to burn. Simply put, she can consume 300 calories by eating a small bagel or sipping on a sweet coffee drink.

In fact, studies have shown that exercising often leads to an increase in food consumption. Some of this effect may be due to our hormones’ impacts on appetite, and some of it simply might be because we tend to tell ourselves (often subconsciously) that we deserve more food after a workout.

The Science Of Exercise And Appetite

Interestingly, one study found that a modest amount of exercise (about 30 minutes a day) is more effective for losing body fat than longer periods of working out. One reason for this might be that our everyday movement (the things we do in a normal that are not related to formal exercise) may decrease if we’re tired from a long workout. As well, the hormones that stimulate our appetite may increase when our bodies are overstressed.

What does this mean for your weight-loss efforts? All told, scientists have concluded that diet is more effective than exercise for weight loss. However, the best approach combines the two. That’s because it’s important not to dismiss exercise’s role. Working out can improve your metabolism, particularly if you add strength training to your routine. And, of course, – exercise offers countless other benefits, from better skin to improved digestion to deeper sleep. It’s an important part of a healthy, balanced life.

The Most Effective Formula For Weight Loss

So, what is the ideal weight loss formula? The best approach is one that reflects your unique health profile. Your age, gender, overall health and lifestyle all impact your metabolism. That’s why it’s important to work with your healthcare practitioner to develop a strategy that works for you and to make sure there isn’t something else going on that’s sabotaging your ability to reach your weight loss goals.

Breaking a Plateau - Tips for Success

A few simple changes can help you make the most of the “diet” part of the equation so that you experience the weight-loss benefits of both diet and exercise.

1. Experiment with intermittent fasting to find a fasting schedule that works for you.

Intermittent fasting involves integrating scheduled periods of abstaining from food. There are many different approaches you could try. To name a few popular examples, some people eat regular meals five days a week and fast for the other two. And many people follow an “8-16” schedule, in which they eat for eight hours a day (for example, 10:00 to 6:00), then fast for 16 hours.

Studies have found that the effectiveness of these periods of fasting goes beyond the missed calories because of the effect on your hormones – for example, periods of not eating can help keep insulin levels in check. When your food is digested in your gut, carbs are converted to sugar and used for energy. But excess sugar is stored as fat, with the help of insulin. If your insulin levels drop, fat cells can release this stored sugar. In addition, fasting can elevate your levels of human growth hormone (HGH) which can lead to muscle growth and fat loss.

2. Keep a food diary.

One strategy that has been proven effective for weight loss is to carefully monitor what you’re eating in a food diary. Making this a habit can help prevent the tendency many of us have to overcompensate for an exercise session or grab a quick snack without realizing the extra intake and its effect.

3. Focus on natural, nutrient-dense whole foods.

When you want to get the most nutrient value from the foods you eat, “clean” eating is the best approach. Often when people hit plateaus in their weight-loss efforts, hormone imbalances are to blame. And that means that no amount of extra exercise will help break the plateau. Nutrient-dense foods are full of vitamins and minerals that can help restore hormonal balance. So try cutting out processed foods, refined sugar, and alcohol in favour of whole foods.

Understanding how your unique body is working involves testing, not just guessing, and this holds true for weight loss. Maybe it’s a hormonal imbalance or food sensitivities that are impacting your body’s ability to metabolize food properly and stay slim.

As always, a personalized approach will be the most effective. If you’ve hit a weight-loss plateau, or if you’re wondering how to achieve the right balance between diet and exercise, give our office a call!

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Resources:
https://www.sciencedirect.com/science/article/pii/S1550413118302535
https://www.ncbi.nlm.nih.gov/pubmed/25323965
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227972/
https://academic.oup.com/ajcn/article/93/2/427/4597724
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771367/
https://www.ncbi.nlm.nih.gov/pubmed/21832897?dopt=Abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
https://physiology.org/doi/full/10.1152/ajpregu.00141.2012
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

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What is a Blood Sugar Imbalance Doing to Your Health?

July 21, 2021

Are you noticing more stubborn belly fat? Experiencing wild sugar cravings? Constant fatigue and sudden crashes in energy? It could be because of a blood sugar imbalance!

Our dietary choices and lifestyle practices play a huge role in either maintaining balance or spiking blood sugar levels. The number of people with pre-diabetes and type 2 diabetes is also rising rapidly in North America and it’s something we see in our practice more often than we’d like!

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How Does Blood Sugar Fluctuate?

Carbohydrates we eat are broken down by the body into sugar, or glucose. This sugar is then absorbed into the bloodstream (blood sugar) to be used for energy. This process is regulated by the hormone insulin, which is released by the pancreas. Any excess blood sugar unused by the body for energy is stored in your liver.

It’s all smoothly orchestrated so that you have energy when you need it – as long as your insulin levels are properly balanced! But what if they’re not? That’s when we encounter blood sugar dysregulation and diabetes.

Signs Your Body is Crying for Help

A blood sugar imbalance can result in a list of symptoms that are often easy to blame on stress or aging. These include:

Excess belly fat: When your body senses high glucose levels, it secretes more insulin in an attempt to trigger your cells to absorb the excess glucose. Insulin also encourages fat storage, especially around the belly. Unfortunately, this can create a vicious cycle, since belly fat increases insulin resistance, so your pancreas then responds by releasing even more insulin.
Mood changes: Do you regularly “crash” after a carb-heavy meal? Or do you feel shaky, irritable or “hangry” when you haven’t eaten in a while? Mood swings, including bursts of manic energy followed by rapidly depleted energy, are often in response to fluctuations in blood sugar and a diet that is rapidly spiking blood sugar.
Cravings: Another frustrating irony is that excess blood sugar leads to cravings for more carb-heavy and sugary foods, further adding to the cycle of insulin production. This tells us that not only are blood sugar levels imbalanced but there may be an underlying gut issue as well.
Difficulty concentrating: Without the energy supplied by glucose, your brain cells don’t function optimally. As a result, concentration and focus suffer - but eating something that causes glucose levels to spike isn’t the solution, since you’ll be headed for a crash.
Thyroid trouble: The link between insulin and thyroid health is complex. Excess insulin can harm the thyroid. At the same time, a healthy thyroid helps control insulin.
Female hormone imbalance: Healthy female hormones depend upon balanced blood sugar. In short, excess insulin produces increased amounts of testosterone and belly fat tissue converts excess testosterone into estrogen. This produces increased estrogen in the body which results in too little progesterone. Since progesterone is a calming hormone, too little of it means women often experience symptoms of anxiety, depression, insomnia, fertility issues, and more.

Type 1 and Type 2 Diabetes

People with diabetes experience problems with the production of insulin and the subsequent rise in their blood sugar.

Type 1 diabetes is an auto-immune condition which prevents the pancreas from producing adequate amounts of insulin, resulting in low blood sugar levels which need to be monitored closely.

Type 2 diabetes is considered to be a “lifestyle disease”. After several years of imbalanced blood sugar levels, the body develops insulin resistance where cells don’t respond well to the insulin being released.

How to Manage Your Blood Sugar Levels for Optimal Health

As mentioned, blood sugar dysregulation and type 2 diabetes is very much a lifestyle disease and certain lifestyle factors can greatly impact how well your body manages blood sugar levels. Here are our top tips for managing blood sugar for optimal health.

Avoid Spiking Blood Sugar with a Balanced Diet

The most important step for stabilizing blood sugar is to avoid food and eating patterns that can lead to a sudden spike in blood sugar. Different types of carbohydrates are digested and absorbed at different rates, based on a number of factors, including fat and fiber content, and the type of sugar the food contains.

Fiber slows the absorption of glucose, so including foods with high fiber content with meals helps stabilize blood sugar. Soluble fiber, which is found in foods like oats, citrus and many berries, is the most effective. Similarly, including protein with each meal helps slow down blood sugar spikes.

The glycemic index (GI) was developed to measure food’s impact on blood sugar. The higher the food is found on the index the faster it spikes blood sugar, while the foods found on the lower end of the glycemic index are more slowly digested and absorbed. Note that the glycemic index only applies to foods that contain carbohydrates.

A number of studies have found that following a low glycemic diet can reduce the risk of developing type 2 diabetes.
Following a low glycemic diet doesn’t have to be difficult. Along with including fibre and protein in each meal, it’s simply a matter of swapping a high-GI food for a lower-GI choice.

Be Mindful of Your Beverages

The drinks we consume have a big impact on blood sugar. That’s because drinks are easily digested, resulting in a quick shot of glucose. One study found that people who drink at least one sweet drink a day have a 26 percent higher chance of developing diabetes!

Choosing an alternative isn’t always straightforward, however. Be careful with artificially sweetened drinks, as studies have linked some artificial sweeteners with an increased risk of diabetes.

Fruit juices should also be limited because of its high natural sugar content — the glycemic index for fruit juice is very high, because it lacks the fiber found in fruit.
Instead, blend up whole fruit so that you get the fibre content, and be sure to add a source of protein and fat like nut butter or avocado.

Water is always a good beverage choice for managing blood sugar, since it’s important to stay hydrated so you can eliminate excess glucose through urination. Plus, when your body is aware of extra glucose, it pulls water from the rest of your body, increasing your risk of dehydration.

A Variety of Exercise and Good Sleep

Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity and making your muscles more efficient in their absorption of that glucose it needs for energy. Studies suggest high-intensity interval training is the most effective, but many people find it difficult to keep up that level of intensity on a regular basis. A combination of a form of cardio that you can maintain over the long haul, plus resistance training, is an excellent and sustainable approach.

Getting enough sleep is important to stabilize blood sugar, since regular sleep helps maintain hormonal balance and a healthy weight. Frustratingly, high blood sugar can interfere with getting restful sleep. Practice good sleep hygiene, including sleeping in a cool, dark room and limiting drinks of any kind before bedtime.

Helpful Supplements

Herbal supplements can also complement other treatments for blood sugar management. Cinnamon is particularly promising – plus, it has the added benefit of adding a bit of sweetness without sugar. Ginger is another supplement that is easy to incorporate into your diet. Other promising supplements include ginseng, probiotics, and aloe vera.

Always work with a healthcare practitioner, since many factors must be considered to determine the best form of supplementation.

The complications of pre-diabetes and type 2 diabetes are serious, and can include heart and nerve damage, kidney disease, and eye damage. Take steps now to understand and control your blood sugar levels – your body will thank you! Contact us to learn more.

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Sources

Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi: 10.3109/10408363.2015.1084990. Epub 2015 Sep 17. PMID: 26376619; PMCID: PMC4822166.

Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122. doi:10.2147/DMSO.S29222

Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010;33(12):e147-e167. doi:10.2337/dc10-9990
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Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377

Vega-López S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10):1361. Published 2018 Sep 22. doi:10.3390/nu10101361

Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis. Am J Clin Nutr. 2014;100(1):218-232. doi:10.3945/ajcn.113.079533

Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes, A meta-analysis Vasanti S. Malik, SCD, Barry M. Popkin, PHD, George A. Bray, MD,, Jean-Pierre Després, PHD, Walter C. Willett, MD, DRPH, and Frank B. Hu, MD, PHD, Diabetes Care 2010 Nov; 33(11): 2477-2483. https://doi.org/10.2337/dc10-1079

The InterAct consortium. Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct. Diabetologia 56, 1520–1530 (2013).
Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-AnalysisRobert W. Allen, Emmanuelle Schwartzman, William L. Baker, Craig I. Coleman and Olivia J. Phung, The Annals of Family Medicine September 2013, 11 (5) 452-459; DOI: https://doi.org/10.1370/afm.1517

James W. Daily, Mini Yang, Da Sol Kim, Sunmin Park, Efficacy of ginger for treating Type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials,
Journal of Ethnic Foods, Volume 2, Issue 1, 2015, Pages 36-43, ISSN 2352-6181,
https://doi.org/10.1016/j.jef.2015.02.007.

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Strengthen Your Lungs to Improve Your Respiratory Health

August 5, 2020

It’s hard not to think about our lungs and how we can keep them healthy amidst all the uncertainty of this pandemic. Seeing our economies shut down and a global health crisis is something almost none of us have had to contend with at this level in our lives.

Best Practices For Lung Health

Understanding what you can do to help your lungs function at their best will help you in more ways than one so we are sharing some top tips you can do at home.

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1. Practice Deep Breathing

Did you know that we normally only use about 50 percent of our lung capacity? Increasing the involvement of your entire lungs can help keep them healthy.

How Breath Works

Let’s take a moment to really examine how our breath works – and how we can improve it. When you take a deep breath, your diaphragm, muscles and lungs work in harmony to draw in oxygen. When you exhale, you expel carbon dioxide. You’ve probably noticed that taking deeper breaths has a different effect on your body than taking short, shallow breaths. You may also notice that stress tends to make your breathing more shallow and that taking deep breaths can be relaxing.

Involve The Whole Lung

Deeper breaths require greater involvement from more parts of your lungs. That means that the lower sections (where mucus can tend to collect) are activated and mucus is dislodged. Deep breathing has shown to be an effective way to support good lung function for patients with asthma and other respiratory disorders.

Diaphragmatic Breathing

diaphragm plays as you inhale and exhale. It might help if you place a hand on your rib cage or at the top of your belly. You should feel your diaphragm rise as you inhale, and lower as you exhale. That simple awareness can help you to consciously expand your lungs.

Maintaining good posture with a straight spine will also help you do this – you want to give your ribs space to expand. As well, count slowly with each breath. It should take just as long to exhale as it does to inhale.

As an added bonus, this breathing exercise can help you to relax – and we all need more of that right now. Deep breathing can lower the production of stress hormones such as cortisol.

2. Exercise

Moving your body requires effort, oxygen and therefore deeper breaths, which can improve your lung capacity as well as supporting your physical health. Do whatever exercise feels good to you while, of course, ensuring that you are still practising appropriate social distancing.

Interval Training For Lung Health

Some evidence suggests that interval training can be a particularly good way to boost lung function, because alternating periods of exercise with periods of rest can help your lungs recover from the exertion as you continue to work out. As always, listen to your body.

3. Stay Hydrated

Drinking enough water can help thin the mucus in your lungs. As well, proper hydration is necessary for maintaining good health overall so it should always be a priority.

4. Breathe Through Your Nose

Protect Your Lungs From Particles

Those little hairs in your nostrils are there for a reason, they act as filters to keep the air you breathe clean, and they warm the air to minimize the shock to your lungs on a cold day. Breathing through your nose provides a buffer which helps to reduce the amount of extra “cleaning” work your lungs need to carry out.

5. Laugh More

Yes, it seems simple, but laughing truly is a great exercise to work the abdominal muscles, increase lung capacity and oxygenate the blood. And let’s face it…comedy moments are the best exercise ever!

6. Clean Cleaning

You’ve heard it before, but it’s worth repeating. If you’re not sure which products you should be using to clean your home, focus on not adding toxins into your environment but rather seeking out healthy cleaning supplies.

Natural Cleaning Products

Baking soda, vinegar and water have always been a tried and true cleaner, and there are plenty of more eco-friendly cleaning products available which use essential oils and natural ingredients. As much as possible, eliminate aerosol sprays and synthetic air fresheners which can be particularly irritating to the lungs.

7. Fresh Air Indoors

As the weather warms up, remember to open up your windows and let the fresh air in. If you live in an area that is busy with traffic, try waiting until night time to freshen up your house. Indoor air filters are another way to ensure the air quality in your home is optimal.

8. If You Smoke, Stop

Having healthy lung function is always important, but now more than ever we need to make sure our lungs and lung capacity are working at peak levels. Research shows that your lung function can start to improve as early as 2 weeks after quitting smoking.

We are living with a lot of uncertainty right now. Taking proactive steps to optimize your health is important and there are many things you can do to help improve your body’s resilience.

Wellness is achieved when the body is able to protect itself against imbalances, breakdowns, and foreign invaders. The human body has evolved powerful defense systems that help it to maintain optimal physical, mental and emotional states. Our lifestyle, past and current health issues as well as our ability to manage stress and trauma all play a role in our state of health.

Supporting our body’s innate ability to heal is not a short term solution to a problem but rather a daily plan to stay strong and resilient.

If you are looking for help to get your health optimized and work towards your unique version of resilience and wellbeing, give us a call. 678-404-5680 we are here to help you.

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References
Breathing study on adults with asthma:
https://www.ncbi.nlm.nih.gov/pubmed/32212422
Diaphragm breathing and stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
Benefits of deep breathing exercises: https://www.ncbi.nlm.nih.gov/pubmed/24937500
Hydration and pulmonary problems: https://pubmed.ncbi.nlm.nih.gov/14681718/
Exercise and coronavirus: https://www.sciencedaily.com/releases/2020/03/200331162314.htm
Smoking and COVID-19. https://www.livescience.com/coronavirus-covid-19-risk-and-smoking.html
Effects of quitting smoking
https://www.cancer.org/healthy/stay-away-from-tobacco/benefits-of-quitting-smoking-over-time.html

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Eating to Stay Healthy in Isolation

July 15, 2020

Let’s start with the good news: If you’re self-isolating or working from home, you should have more time to devote to creating a healthy diet for yourself. At least, that’s the fantasy that many of us started out with in 2020. However, terms like the “quarantine 15” and “isolation constipation” are appearing all over social media.

It turns out that eating healthily and avoiding overindulging during isolation isn’t always easy, even if we have the best intentions.

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How Emotions Affect Food Choices

Perhaps the biggest challenge is that we’re all human. It’s perfectly normal to be feeling a wide range of emotions right now, from hope to boredom, uncertainty to terror and even contentment – sometimes all within the same hour!

Many people turn to food when they’re stressed, whereas others can’t seem to stomach a bite when upset. All of these are perfectly normal reactions to a very unique situation.

The Role Of Cortisol In Comfort Eating

On the surface, it may seem that your motivation to dive into a plate of freshly baked cookies is that they are one of life’s few remaining pleasures.

But there are innate physiological reasons we reach for sweets when we’re stressed. When the body senses that it’s under threat, it releases more of the stress hormone cortisol. And cortisol has been tied to an increase in appetite. Some studies have found that the hormonal cycle (aka sugar high and sugar crash) created when we turn to sweets is actually addictive.

Sweet Seduction

On top of that, many people are turning to baking, both to avoid going to the grocery store and to stay busy. And if you’ve recently drooled over a photo of a friend’s perfect loaf of freshly baked bread you know that the seductive power of social media may also play a role.

Uneven Purchasing

In addition, having to limit our trips to the store can lead to an abundance of non-perishable foods like pasta in the cupboard, in contrast with a shortage of fresh produce in the fridge.

7 Ways To Avoid Gaining Weight While Working from Home.

So, what’s a socially isolating person to eat in order to stay healthy? The most important thing is that you take it easy on yourself. Being overly self-critical can escalate the cycle of stress and overeating. Always keep in mind that we’re living through unprecedented developments. There is no “right” way to deal with these changes.

1 - Be Conscious Of Why You Are Grazing

It’s also useful to examine the causes behind any overeating. Do you walk through the kitchen every time you’re bored? Eat chips during your Netflix binge nights?

2 - Practice Mindfulness

Some interesting studies have found that developing a mindfulness practise through yoga or meditation can lead to better food choices. With its positive effect on overall wellbeing, there has never been a better time to take up mindfulness. One unexpected result could be healthier eating habits.

3 - Develop Soul-Nurturing Activities

Delving into activities that give you a sense of satisfaction can help replace the sense of boredom and want that leads to overeating. Look into rewarding pastimes such as fixing things in your home that have been on your to-do list, decluttering that long-ignored hidden shelf, sewing, knitting, felting, teaching your pet a new trick, or even building a raised planter to grow a unique mix of salad greens in the smallest of sunny spots.

Feed the need with self-pride instead of cookies.

4 - Shop Smart

Of course, you can’t eat food that isn’t in the house. So being more mindful of what you buy in the store or order online is also important. If you’re finding it difficult to stay stocked up on fresh produce, investigate produce delivery services in your area.

5 - Vary Your Sources

Local organic farms are a good place to source regular veggie boxes, or if those are not available look into new produce services that many local restaurants are running as a way to stay afloat. If you manage to stagger your shopping from different sources, you can improve your odds of having fresh produce when you need a snack.

6 - Plan For Nutrition

Becoming more conscious of your choices when you’re shopping will also help you make good food choices. Look for easy ways to add more nutrient-dense foods, such as:

Greens to add to smoothies
Alternatives to pasta such as zoodles (noodles made from zucchini squash)
Roasting root vegetables and keeping some on hand (these tasty veggies have the advantage of a long shelf life)
Try fermentation instead of baking (kimchi and kombucha are much better for your digestion than bread!)

If you’d like to continue baking, that’s great! Just keep in mind that you can find many gluten-free or health-oriented recipes online. You might discover some new favourites.

Keeping specific healthy meals and snacks in mind as you shop can help you ignore the less nutritious choices.

7 - Focus On Health Attributes

Knowing the physiological needs your food is meeting is another angle that can help you make good choices:

Foods That Support Your Digestion

Avoid “isolation constipation” by ensuring you’re consuming enough fibre. This is a great time to try new recipes with beans for example, which happen to also be cheap and easy to store. Here are some good recipes to start with!

Foods That Support A Healthy Immune System

Nutrients such as zinc and vitamins A and D can help support a healthy immune system. Foods rich in zinc include most seeds and nuts. Good sources of vitamin A include orange and yellow fruits and veggies as well as dark green leafy vegetables.

And of course, while we’re talking about immune supportive vitamins, remember to catch a few rays of sunshine to top up your vitamin D. You need skin exposure at the sun’s peak times to get your daily dose, that’s why most of us supplement this essential vitamin.

Aside from your diet, how are you holding up? It’s important to check in with others to maintain your wellbeing. If you would like to talk about ways to stay healthy while in isolation, give the office a call!

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