Tag Archives: weight loss

Health News You Need To Know: August 13, 2018

Warning: array_filter() expects parameter 1 to be array, string given in /nas/content/live/phasefour/wp-content/plugins/Ultimate-Premium-Plugin/usm_premium_icons.php on line 615

1. Two weeks of inactivity can lead to “metabolic derangement”

A new study published in Diabetologia studied several markers of health in a group of 45 men and women who were asked to abruptly decrease their level of daily physical activity for just two weeks. At the end of the 14 days, the scientists found increases in blood sugar, reduced insulin sensitivity, worse cholesterol profiles, decreased muscle mass and increased abdominal fat. (NYT)

2. Changing your thought patterns proven to be as effective as medication for insomnia

“Insomnia is miserable to live with and increases the risk of physical health problems, mood disorders, accidents, poorer quality of life, and it reduces occupational performance.” A new study published in the journal Behavior Change, revealed that mindfulness therapies and cognitive behavior therapy were effective at changing participant’s unhelpful thinking patterns and beliefs about sleep and improving insomnia. (PsyPost)

3. This is the only thing “paleo” about the paleo diet

Skeptics are speaking out against the modern day paleo diet, also known as the caveman diet. History has shown that ancient cultures ate vastly differently depending on what region fo the world they were in, what season it was and what their genetics were designed to handle. The common theories that paleo is one type of diet or that modern day “paleo” foods are the same as they were in the caveman days are just not true. The only thing truly paleo about the paleo diet is the avoidance of processed and packaged foods. (NYT)

4. Crickets… Yes, crickets may be beneficial for gut health

A new study out of the University of Wisconsin-Madision found that consuming crickets increased beneficial bacteria in the gut such as Bifidobacterium animalis and decreased in an inflammatory protein in the blood, “which has been linked to other measures of well-being, like depression and cancer.” (ScienceDaily)

5. Higher waist-to-hip ratio linked to increased cognitive decline

A new study out of Dublin found a link between higher waist-to-hip ratio – more belly fat – and cognitive decline. This study may be a significant discovery since the prevalence of dementia is predicted to increase from 24.3 million in 2001 to 81.1 million by 2040. (ScienceDaily)

6. Overhydration just as life-threatening as dehydration

Many young athletes, including football players and wrestlers have died from hyponatremia – a medical condition caused by overhydrating and depleting blood salt levels. Many of the symptoms of this condition mimic those of dehydration which can lead to further complications when being treated. The popular beliefs that you should drink water until your “urine is clear” and that when you feel thirsty it’s “too late,” are being challenged by many hydration experts. They conclude that the best approach is to make water available to young athletes and encourage then to drink when they are thirsty. (PopSci)

7. Withholding water doesn’t improve physical performance when exercising in the heat

Some athletes have begun to withhold liquids during exercise because of the belief that it will help them better acclimate to exercising in the heat and make them stronger. However, a new study published in Cytokine tested a group of 8 young, fit men to see if there are in fact physiological benefits to not drinking water when exercising in the heat. What they found was that cortisol levels rose only when they exercised without hydrating and that there were no noticeable performance benefits to not hydrating. (NYT)

Blueberry-Coconut Baked Steel Cut Oatmeal

Oatmeal can be a healthy addition to your weekly diet.

Although high in carbs, the fiber in oats can actually help to regulate blood sugar levels, lower cholesterol, support healthy digestion and help you stay fuller for longer – aiding in weight loss.

In addition, oats are rich in minerals and antioxidants which can fight inflammation in the body.

We love this recipe because it’s a delicious take on plain oatmeal and has a healthy dose of heart-healthy fats from coconut milk and anti-oxidant rich blueberries (which are in season this time of year!)

Blueberry-Coconut Baked Steel Cut Oatmeal

Ingredients:

Oatmeal

1 1/2 cups (260 grams) steel cut Irish oats
1/2 teaspoon ground ginger
1/2 teaspoon fine sea salt
1 teaspoon baking powder
4 cups (950 ml, 32 ounces) unsweetened vanilla almond milk
2 cups (480 ml, 16 ounces) light unsweetened coconut milk
1 1/2 (240 grams) cups fresh blueberries (frozen OK too, do not thaw first)
1/4 cup (47 grams) unsweetened dried blueberries
1/4 cup (22 grams) unsweetened coconut flake
use pure maple syrup, honey or your favorite natural sweetener to taste

Blueberry Sauce

2 cups (360 grams) fresh or frozen blueberries

Optional Toppings

toasted nuts
coconut flake
extra dried and fresh blueberries
coconut milk

Oatmeal Instructions:

Pre heat oven to 350 degrees F with the rack in the center.
Lightly coat a 13X9X2″ inch baking dish with cooking spray.
Combine all ingredients in a large bowl adding blueberries and coconut last. Sweeten to taste.
Bake for about one hour. The oatmeal will appear not done when you take it out of the oven.
Remove from the oven and let it cool to room temperature. Then put it in your refrigerator overnight for best results. It will thicken nicely as it cools.

Blueberry Sauce Instructions:

Heat the blueberries with a splash of water over medium high heat. When you hear them sizzle reduce heat to medium and cook for about 5 minutes until saucy.
Mash the blueberries against the side of the pan with a spatula.
Serve oatmeal with some almond or coconut milk and blueberry sauce.

Image and recipe: Marla Meridith

Detoxification 101: 10 Causes Of Toxic Buildup In the Body

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

Last week we discussed the 14 Symptoms of Toxic Buildup in The Body. If you have one or more of these symptoms, it’s a good idea to continue exploring our Detox 101 series.

Even if you maintain a healthy diet and exercise routine, chances are, you will have some level of toxic buildup in the body. This is because toxins enter our body from a variety of sources, many of them not within our control.

These toxins attack the gut microbiome, congest the liver and attack the immune system leading to myriads of diseases including autoimmune conditions, joint pain, cognitive decline, poor sleep, diabetes and even cancer.

This week we are going to talk about the 10 main sources of toxins that can compromise your health.

1. Air Pollution

According to the World Health Organization (WHO) worldwide ambient air pollution accounts for:

25% of all deaths and disease from lung cancer
17% of all deaths and disease from acute lower respiratory infection
16% of all deaths from stroke
15% of all deaths and disease from ischaemic heart disease
8% of all deaths and disease from chronic obstructive pulmonary disease

Recent studies have also found a link between air pollution and deep vein thrombosis.

2. Pesticides

Countless studies have linked pesticides to Alzheimer’s disease, asthma, allergies, birth defects, cancer, diabetes, learning disabilities, Parkinson’s, reproductive issues, hormonal imbalances and more. Most conventional fruits and vegetables are sprayed so heavily with these toxic chemicals that farmers have to wear protective gear to not breathe in the chemicals.

3. Drugs/Alcohol

Any time you ingest toxins – which is what alcohol and drugs are – the liver has to work overtime to get them out of your system. Because of this, it will put fat metabolism on the back burner and even leave other toxins to wreak havoc on your system. This doesn’t mean you can’t enjoy the occasional glass of wine. A glass of day may be safe for most people, but don’t over do it.

4. Poor diet

The Standard American Diet, appropriately also called the SAD diet is low in fruits and vegetables and very high in processed foods, sugar and red meat. In other words it is very low in anti-inflammatory foods and high in pro-inflammatory foods. Numerous scientific studies have linked pesticides to chronic inflammation, respiratory issues, hormone imbalance, reproductive issues and even cancer.

5. Toxic food ingredients

Turn the box of any packaged food around and you will see the nutrition label listing all of the ingredients in the product. These days, most packaged foods contain very little “real food.” They are filled with toxic food ingredients like partially hydrogenated oil, palm oil, refined white flour, high fructose corn syrup, artificial sweeteners, sodium benzoate, butylated hydroxyanisole (BHA), sodium nitrates, artificial food coloring and MSG. Just like pesticides, these toxic chemicals can clog up our detoxification pathways with continuous exposure and can trigger a multitude of health issues.

6. Household and personal care products

Ingesting toxins is one thing, but did you know that toxins in household cleaning products and personal care products like shampoo, makeup and hairspray can impact your health as well? Whatever you put on your skin gets absorbed right into your blood stream. According to the American Lung Association, “Many cleaning supplies or household products can irritate the eyes or throat, or cause headaches and other health problems, including cancer. Some products release dangerous chemicals, including volatile organic compounds (VOCs). Other harmful ingredients include ammonia and bleach. Even natural fragrances such as citrus can react to produce dangerous pollutants indoors…VOCs and other chemicals released when using cleaning supplies contribute to chronic respiratory problems, allergic reactions and headaches.”

7. Stress

When your body is in a state of stress, cortisol and adrenaline are released and digestion is shut down so all the focus can be on survival. While short bouts of stress are normal and even beneficial in instances such as exercise or avoiding an oncoming car, repeated exposure to stress can have disastrous affects on your health. If the body is relatively healthy, during short stressful periods, stress hormones are released to do their job and then flushed out to maintain homeostasis once again. However, with prolonged stress and hormone secretion, these “chemicals” elevate to toxic levels which can throw the whole balance of the body off.

8. Prescription medications

There is a time and place for prescription medication. However, today, way too many doctors are prescribing these drugs too often. With repeated exposure to these foreign chemicals in the body, the liver can eventually get congested trying to metabolize them. In addition, many prescription drugs including antibiotics can alter the gut flora in the body, impacting immune health and leading to numerous diseases. In fact, scientists are now saying that over 90% of all diseases link back to imbalances in the gut.

9. Red meat, processed meat, seafood

Red meat and processed meat have been linked to colon cancer and prostate cancer through several scientific studies, including an evaluation of over 800 studies by the International Agency for Research on Cancer (IARC), an agency of the World Health Organization. The IARC classified processed meat as a Group 1 carcinogen – the same as smoking and alcohol – and stated that for ever 50 gram portion of processed meat eaten daily, the fish of colorectal cancer increase by 18 percent. The nitrates in many of these meats are some of the chemicals in question. A study published in the journal Genome Biology and Evolution, revealed the possible link between red meat and cancer – a certain gene called CMAH that causes sugar to form in the animals that triggers an inflammatory response when ingested by humans. This inflammation then increases the risk of tumors and cardiovascular disease. Many types of seafood contain high levels of mercury and seafood and meat can contain high levels of PCBs, another chemical linked to various cancers.

10. Plastic

Plastic is loaded with harmful chemicals such as phthalates, BPA and PVC, all of which can disrupt the endocrine system and cause health issues such as asthma, allergies and various other developmental disorders.

The above examples of toxins in our food supply and environment are reasons that it is important more than ever to support the optimal functioning of the liver, gallbladder and detoxification pathways of the body.

Next week we will go over various ways you can minimize the impacts of these toxins, support your body in detoxification and protect your health and the health of your loved ones.

Health News You Need To Know: August 6, 2018

1. Smaller plates don’t make you eat less when you’re hungry

Want to eat less? Eat on smaller plates. This popular theory for reducing portion sizes has officially been debunked. A new study out of the University of Negev found that when people are hungry they perceive portion sizes to be the same whether on a large plate or a small plate. (Science Daily)

2. Ginger – a natural breath freshener

A study out of the Technical University of Munich found a compound in ginger, 6-gingerol, to be effective at breaking down sulfur-containing substances in the mouth that cause bad breath. (Science Daily)

3. Caffeine not an effective appetite suppressant

Many popular diet supplements include caffeine in them, claiming it can help to suppress appetite. However, a new study featured in the Journal of the Academy of Nutrition and Dietetics found that caffeine in the morning reduced food intake at breakfast by 10%, but did not impact food intake the rest of the day or impact participants perception of appetite levels. (Science Daily)

4. A new drug derived from chili peppers shown to cause long-term weight loss in animal trials

A new drug derived from capsaicin, the active compound in chili peppers that gives it its spicy flavor, has been shown to create “marked improvements in blood sugar and cholesterol levels, insulin response, and symptoms of fatty liver disease in mice,” and reverse the damaging effects of a high fat diet. Here’s to adding some hot sauce to your eggs! (Science Daily)

5. Increased dementia risk for older African Americans taking Metformin

New research presented at the 2018 Alzheimer’s Association International Conference tracked the dementia risk for a group of 953 African Americans – average age 75 – from 1992-2011. Of those participants, 150 were taking Metformin and 87 of those people developed dementia. (Neurology Advisor)

6. Breaking records at 81 years old

At 81 years old, Jeanne Deprano is not only breaking records in running and rowing, she is also breaking stereotypes of healthy aging, showing that with the right mindset and the right training, you can stay healthy and fit at any age! (CNN)

7. Aspirin won’t help to prevent heart attacks if you’re over a certain weight

Aspirin has been shown to help prevent heart attacks and stroke, however, a new study published in The Lancet, showed that the benefits only existed for people 110-154lbs. For people over 154lbs, there was little to no benefit. (Healthline)

Detoxification 101: 14 Symptoms Of Toxic Buildup In The Body

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

Detoxes and cleanses are more popular now than ever. While many health experts support regular detoxing programs, others say they are pointless because our bodies naturally detoxify.

While the latter is true, if the optimal environment isn’t created for these natural processes to happen, toxic buildup will be the result.

Detoxification is how our body gets rid of waste that can otherwise cause inflammation and a whole slew of diseases. The three main ways our body detoxifies are through sweat, urine and stool. For women, menstruation is also a form of detoxification.

Detoxification protocols typically involve cleansing and supporting the liver and gall bladder as these organs are our main detoxification organs and help the body metabolize toxic substances, which is essentially anything that the body can’t utilize for and hinders the basic processes needed to maintain optimal health. Proper detoxification protocols should also include strengthening of the health of the gut, which includes healing the gut lining and supporting the diversity and proliferation of beneficial bacteria.

SYMPTOMS OF TOXIC BUILDUP

1. Chronic digestive issues

As mentioned above, efficient elimination is essential to optimal health. 80% of the immune system lies in the gut so if your digestive system is not in good shape, you will accumulate toxins in your body and your health will suffer. Researchers are not attributing 95% of all diseases to complications within the gut. If you’re experiencing chronic gas, bloating, heartburn, constipation. diarrhea or food sensitivities it’s a good idea to speak to a qualified medical or health professional to find out the root cause of your symptoms.

2. Fatigue

If you’re tired all the time despite eating healthy and exercising, there’s a good chance you have some toxic accumulation in your body. A 2013 investigation found that the presence of mycotoxins (stemming from water-based mold) was a factor in over 90% of chronic fatigue cases they studied. However, if your body is efficient at delivering nutrients to the cells and eliminating waste, you should feel balanced energy throughout the day. Another potential cause for Chronic Fatigue Syndrome may be persistent viral infections that weaken the immune system.

3. Anxiety and depression

Research has confirmed the gut-brain connection. Toxic buildup in the body weakens the immune system and increases the chance of infection and illness, which alters the diversity of bacteria in the gut. There have been numerous studies linking intestinal bacteria to anxiety and depression and proving that many mood disorders can be treated by normalizing bacteria in the gut.

4. Skin issues

Your outside reveals what’s happening on the inside. If you suffer from acne, rosacea, eczema or any other chronic skin issue, it’s very likely that there is toxic sludge working it’s way through the skin. When waste is not eliminated efficiently through stool and urine, the body may try to get rid of it through the skin. Instead of throwing hundreds of dollars towards expensive creams and ointments that try to treat these issues from the outside, look to improving your body’s digestive and detoxification processes to heal at the root.

5. Muscle/joint aches and pains

When gut health is impaired, undigested particle of food can cause gaps in the intestinal wall lining leading to a condition called leaky gut. These food particles are allowed to enter the blood stream where they can cause a series of inflammatory reactions. In addition, they can lodge themselves in weak areas of the joints which can cause pain and increased muscle soreness. Supporting proper digestion and detoxification can help to cleans toxins from the joints and muscles and heal the gut lining.

6. Cravings / Blood sugar imbalances

Excess sugar in the diet not only causes blood glucose imbalances, but is also the preferred source of food for fungus and parasites in the body. In fact, Candida, a fungus that lives in the human body can cause intense sugar cravings and other symptoms if allowed to proliferate. Packaged and processed foods can also cause unstable blood sugar and leptin levels which can lead to cravings and overeating. Lastly, excess sugar causes fat to build up in liver cells, decreasing its ability to metabolize fats, sugars and toxins.

7. Insomnia

Every organ in the body has a peak time at which they perform most of their work. For the liver, this is typically sometime between 2-6am. If you have trouble getting restful sleep and often find yourself waking up in the middle of the night, this may be a sign that your liver is struggling at detoxifying.

8. Bad breath/body odor/foul-smelling stool

Modern society tries to mask body odor and bad breath by pushing mints and deodorant. However, body odor, bad breath and foul-smelling stool are not normal and in fact indicate that you have sluggish digestion and a congested liver. Bad breath is usually a symptom of dysbiosis – an imbalance of the good and bad bacteria in the gut. Sweat itself does not smell. Body odor comes from skin bacteria breaking down the sweat released from sweat glands. If your body doesn’t have a healthy balance of bacteria, due to a high toxic load, this may be why.

9. Increased belly fat

Visceral fat, the fat that is stored within the abdominal cavity, is the most dangerous kind of fat, because of the proximity to your vital organs such as your liver, pancreas and stomach. This fat is not easily seen as it exists deep below the surface of the skin. Visceral fat is also knows as “active fat” as it influences how hormones function in the body. Stress, lack of exercise and a poor diet can all contribute to excess visceral fat. The more visceral fat someone has, the higher their risk for certain diseases such as obesity, type 2 diabetes, breast and colorectal cancer, and heart disease. A body composition exam that measures your waist-to-hip ratio is a beneficial in measuring your risk for heart disease and there metabolic conditions.

10. Fluid retention/congestion

Diet, hormone imbalances, sedentary lifestyle, certain medications and genetics can all contribute to fluid retention and congestion in the body. These can all stagnate the lymphatic system. If the lymphatic system, which is part of the circulatory system, is congested, this can cause pain and swelling in various areas of the body as well. The primary function of the lymphatic system is to transport lymph, a clear fluid that contains white blood cells important for regulating inflammation in the body.

11. Brain fog

If you have trouble focusing or remembering things, you may be experiencing brain fog, which can be the result of toxic overload, leaky gut syndrome and/or food allergies. When digestion is hampered due to toxic overload, the body can’t eliminate waste fast enough, which can cause inflammation and affect the manufacturing of neurotransmitters. In addition, if the lining of the intestines is damaged, this can allow foreign particles to seep through the blood-brain barrier affecting cognitive function.

12. Chronic headaches

While headaches can sometimes be caused by structural issues, many times chronic headaches are the result of imbalances in the body that occur as a result of toxic overload and obstructions in the detoxification pathways.

13. Menstrual issues/PMS

Hormone imbalances are typically the result of stress and poor diet. Both can cause inflammation and throw the natural balance of your body off leading to painful or heavy menstrual cycles, fertility issues, fibroids, cysts and other hormone-related issues.

14. Dark circles under eyes

While dark circles can be the result of aging, lack of sleep or genetics, they can also be caused of liver malfunction, nutrient deficiencies, anemia, allergies and dehydration.

If you’re experiencing any of these symptoms, it would be a good idea to begin keeping a detailed food diary for at least 3-5 days to see what foods may be contributing to your symptoms. It’s also a good idea to evaluate your lifestyle such as stress, sleep and daily physical activity to assess what areas you can begin making changes to support your body’s detoxification processes.

WHAT CAUSES TOXIC BUILDUP?

While poor diet and lifestyle habits will definitely contribute to toxic buildup in the boy, there are many other factors that can as well. Stay tuned next week as we continue this series on Detoxification 101 to find out the other culprits that can be wracking havoc on your body.

Feeling off? If you’re interested in receiving personalized nutrition support, contact us for a complimentary consultation to learn more about our nutrition programs designed to help optimize your metabolism and health. Call 310-582-8212 to schedule.

5 Low Carb Pasta Alternatives

Warning: array_filter() expects parameter 1 to be array, string given in /nas/content/live/phasefour/wp-content/plugins/Ultimate-Premium-Plugin/usm_premium_icons.php on line 615

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

Who doesn’t like a comforting bowl of spaghetti with slow cooked marinara sauce and some fresh parmesan cheese?

While the occasional indulgence is okay, eating foods high in refined carbohydrates on a daily basis can take your blood sugar on a rollercoaster and lead to weight gain and other metabolic conditions.

However, there are now some delicious and healthier pasta alternatives that will allow you to enjoy your meatballs and sauce without feeling weighed down after.

Zucchini Noodles

Zucchini noodles have become increasingly popular with many health food stores now carrying them pre-packaged and ready to go. Zucchini noodles are made from raw zucchini which is turned into “noodles” using a vegetable peeler or spiralizer. They are a low calorie, low carb and low fat alternative to traditional pasta and are a good source of antioxidants, such as Vitamin C, which is crucial to maintaining the lining of your blood cells, hoping to lower blood pressure and protect against inflammation and clogged arteries. Zucchini’s high water content can help to ease digestive issues such as diverticulitis and IBS because of its ability to hydrate and provide essential electrolytes and nutrients. In addition, zucchini is a great source the fiber, pectin, which has been linked to improved cardiovascular health, lowering cholesterol, improving arterial health and reducing inflammation.

HOW TO EAT IT: We love zucchini noodles with pesto or sautéd with just a bit of olive oil, garlic, salt and pepper. You can even try to make noodles from other vegetables such as carrots, beets and sweet potato.

Spaghetti Squash

Spaghetti squash gets its name because of the noodle-like strands that break away from the inner flesh once cooked. With just 7g of carbs (1/4 that of regular pasta), 1 gram of protein and 31 calories per cup, it is a great alternative to pasta for anyone trying to lose weight. However, there are many other benefits to this delicious vegetable too. Spaghetti squash is a great source of essential minerals such as calcium, potassium magnesium and phosphorus. It is also high in Vitamin A and C which can help fight inflammation and free radical damage to cells, as well as B vitamins to support proper cellular function. Folate one of the most important B Vitamins for women who are pregnant can help to prevent birth defects and support proper cell development. To support eye health, spaghetti squash is a good source of lutein and zeaxanthin which are linked to healthy vision. This squash is also a great source of fiber which can help to maintain healthy blood glucose levels and lower cholesterol.

HOW TO EAT IT: Spaghetti squash has a mildly sweet flavor which isn’t too overpowering. It can be eaten hot or cold once cooked. We love it with a simple marinara or meat sauce and fresh basil or in this Creamy Garlic Spaghetti Squash Casserole.

Shirataki Noodles

Shirataki noodles are gluten-free, soy-free, vegan and zero calories. Yes, you heard right. Zero calories. Made from the root of a the Konjac plant grown in various parts of Asia, it mainly consists of soluble fiber called glucomannan. Fiber has been shown to have many benefits including promoting satiety and managing appetite, improving cholesterol, triglycerides and blood sugar and helping to feed the good gut bacteria. However, because there isn’t much nutritive value in Shirataki noodles, make sure you are including them as a part of an already healthy and balanced diet.

HOW TO EAT IT: We love to use Shiratake noodles as a low carb alternative to rice noodles in Asian style dishes such as this Skinny Chicken Pad Se Ew, but they’re also great in soups and stirred with vegetables!

Black Bean Pasta

Black bean pasta is a heartier and more filling alternative to traditional pasta. However, with it contains half the amount of carbs (23g vs 40g) and nearly four times the amount of protein (25g vs 7g). Black beans are an excellent and nutrient dense plant-based protein with a ton of fiber to keep you fuller longer. A 2 ounce serving contains 12 grams of fiber, 36% of your daily iron needs and only contains 180 calories. We love the brand Explore Cuisine as they not only have black bean pasta, but also edamame & mung bean pasta, chickpea pasta and adzuki bean pasta.

HOW TO EAT IT: Check out this mouth watering Mexican Black Bean Pasta recipe, top with some marinara sauce or use in place of soba noodles in Asian dishes.

Kelp Noodles

Kelp noodles are made from kelp, a seaweed rich in important vitamins, minerals and iodine. They are naturally gluten-free, vegan and free of all common allergens. They are super low in both calories and carbs, however, a bit high in natural sodium, don’t overdo it on these. Kelp is full of vitamins A, B, C and K, as well as minerals such as magnesium, calcium, zine and iron. It is also very high in iodine, which is necessary for proper thyroid function and metabolism regulation however, too much of a good thing can cause health issues, so best to eat these noodles as a side dish or only a few days a week.

HOW TO EAT IT: Kelp noodles are great in cold or room temperatures salads, warm soups, sushi or lettuce wraps.

Bonus Tip: Looking for recipe inspiration? Head on over to Pinterest and simply put in an ingredient that you want to find recipes for and check out the collection of delicious recipes that updates daily!

Want to lose weight while still loving the food you eat? At PHASE IV, we believe getting healthy should be an enjoyable experience, free of strict rules and deprivation. Schedule a complimentary consultation with one of our Nutrition Specialists today. Call us at 310-582-8212.

Diet & Lifestyle Hacks From Around The World

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

Figuring out what diet and workout regimen is the best for you can often feel like searching for a diamond earring in the sand.

You may even know someone that said they lost 25lbs on the paleo diet and another person that said going vegan was the only way.

However, achieving and maintaining a healthy weight can make all the difference between leading a good quality life or spending years in and out of doctor’s offices.

Unfortunately the United States isn’t setting a good example for the rest of the world. The latest statistics show that 31.8 percent of Americans are considered obese.

The Standard American Diet (SAD) is “”rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal intake of fruits, vegetables, fish, legumes, and whole grains.”

In addition, research shows that the average American sits 13 out of 16 waking hours a day, and there are many health consequences that can arise as a result.

Luckily, we can look at some of the healthiest cultures around the world and dissect their diets and lifestyles to find out what makes them live longer, healthier and happier.

Brazil

While the low-carb craze is still on overdrive here in the US, Brazilians are sticking to their traditional staple of rice and beans. Beans are a great low calorie source of fiber which helps to keep blood sugar levels in balance. In addition, the amino acids in rice and beans come together to form a complete protein. Another aspect of Brazilian lifestyle is having just three main meals a day: a light breakfast, substantial lunch and a slightly lighter dinner. Here in the US, many people have heavy breakfasts that can be harsh on the sensitive digestive system right after waking up. Lunch is often on-the-go or forgotten and dinner ends up being a large, food-coma inducing meal.

Poland

In Poland, eating out is a rare occurrence. In fact only 5% of a family’s budget is typically spent on eating out vs 12.5 percent for the average American. Cooking at home more means more reasonable portion sizes and more control over what ingredients go into your meals.

Netherlands

54% of Dutch bike owners use their bikes for getting to work and their day to day activities including shopping and going out to dinner. This means they are spending far more time being active throughout the day and much less time sitting in a car for hours on end. In addition, although the Scandinavian countries are the world’s larges coffee consumers, they skip the lattes and Frappuccinos for good ol’ black coffee, which saves a lot of calories.

Norway

The Norwegians are major fish-eaters, which helps to supply a daily doses of anti-inflammatory Omega-3s. Dinners are typically eaten as early as 4pm followed by something lighter around 8pm. Cooking and eating at home are also very common practices and eating out is typically saved for special occasions. Another interesting fact is that rest is seen as an important part of daily life. Offices rarely stay open after 4pm and people don’t usually work on weekends. Even though Norway has a cold and wet climate, Norwegians still make an effort to get outside and stay active. “Friluftsliv” is a Norwegian world that translates to “open air life.” They enjoy their time and nature and make an effort to embrace it as much as they can.

France

The French have long been looked at as stellar examples of how to live indulgent, yet healthy lives. While French cuisine is rich in butter, cream and bread, their habits around eating create balance. In fact, the French are shown to have some of the lowest levels of body fat! Meal time is not seen as a grab-and-go affair or a 10-minute break to scarf down your sandwich before your next meeting. They value meal time and often dine together, eating slowly while engaging in conversation. While one may think long meals may lead to overeating, some studies have shown that eating with other people can encourage you to eat more slowly and eat less because you’ll realize you’re full before you finish every last crumb on your plate. In addition, the French eat smaller meals and make their mid-day meal the largest of the day. While sugar is often condemned here in the US, the French allow themselves to indulge by having small desserts after their meals. Not depriving yourself and eating slowly can help to combat overindulging.

Greece and Italy

The Mediterranean diet is one of the most researched and praised diets out there. The diet mainly consists of fresh fruits, vegetables, herbs, nuts, seeds, legumes, whole grains, fish, seafood and olive oil. Poultry, eggs and dairy are eaten in moderation and red meat is rarely eaten. Sugar and processed foods are not common either. In addition, because of the climate, many, farm fresh produce is abundant in these regions making seasonal eating easy. People rarely go to large grocery stores to shop. Similar to France, countries like Greece, Italy and Spain make mealtime a social event full of conversation and slow eating.

Japan

Japanese people have some of the longest life expectancies in the world (87 years old for women and 80 years old for men). Their fresh, balanced diet, eating habits and active lifestyle may explain why. Miso soup is commonly eaten before meals. The fermented soy bean paste is full of gut-friendly probiotics and seaweed contains lot of vitamins and minerals including iodine, which is essential for thyroid health. Other diet staples include rice, cooked vegetables and small amounts of fish. Meat isn’t very common in traditional Japanese cuisine. Many Japanese also eat a colorful array of foods, making sure to include something red, blue-green, yellow, white and black at every meal. Green tea, another staple in Japanese culture, that has powerful antioxidants, is often sipped at meals. Warm fluids help to support digestion, whereas cold beverages often hinder it. Another common practice is to eat until you’re only 80% full.

South Korea

South Korean women have a very long lifespan (82 years). Men on the other hand are much lower around 78 years, which may be due to the high tobacco smoking rates. However, we can learn a thing or two from Korean cuisine to keep our bodies healthy. Kimchi, a fermented cabbage dish, is eating at most meals. It is spicy (which helps to speed up the metabolism) and is rich in fiber and gut-healthy probiotics which help to support the immune system. Traditional Korean cuisine is made of rice, lots of cooked vegetables, spicy red pepper paste and small amounts of meat.

India

Indians have extremely low rates of Alzheimer’s disease and some researchers think it may have to do with all the spices in their cuisine, especially turmeric. The active compound in turmeric – curcumin – has been heavily researched and science has proven its efficacy in reducing inflammation and joint pain, supporting detoxication and cardiovascular health and boosting memory and cognitive function. It’s best to sauté spices in a little oil and then add vegetables or protein. This helps to activate them and bring out their healing potential even more. Experiment using spices like turmeric, cumin, coriander and fennel to flavor your meals instead of too much salt.

In summary….

Include fiber in every meal from vegetables, beans, legumes and/or whole grains
Eat primarily fresh, whole foods that are in season and avoid packaged/processed foods
Include small amounts of fermented foods such as miso, kimchi or sauerkraut daily
Consider eating three meals a day vs six small meals a day
Include sources of omega-3s into your diet such as fish, walnuts and flax seeds
Reduce red meat and meat overall
Cook with spices for flavor instead of too much salt, butter and oil
Make lunch the main meal of the day and dinner a smaller meal
Eat dinner earlier
Cook at home more
Skip the fancy coffee drinks and stick to black coffee or tea to save calories
Make mealtime a social event with people you love
Try riding a bike or walking to work or to run errands
Take time to rest and recover from life and your workouts

Get personalized nutrition and training programs tailored to your physiology and metabolism. Contact us at 310-582-8212 to schedule a complimentary consultation to learn more.

Health News You Need To Know: July 16, 2018

1. Air pollution may increase the risk of diabetes

Air pollution has already been linked to an increased risk of heart disease, lung disease, kidney disease, and other noncommunicable diseases. However, new research is also linking it to an increased risk of type 2 diabetes. The study not only looked at populations in the United States, but worldwide and found startling links between air pollution and diagnosis of air-pollution related diabetes, most prevalent in low-income and low-to-middle income countries. (Reuters)

2. Plant water may help you reach your daily hydration requirements

“Inadequate hydration can cause fatigue, poor appetite, heat intolerance, dizziness, constipation, kidney stones and a dangerous drop in blood pressure. Brain effects include mood shifts, muddled thinking, inattentiveness and poor memory. A loss of only 1 to 2 percent of body water can impair cognitive performance, according to studies at Virginia Polytechnic Institute and State University.” Getting enough hydration from pure water and plants can help you reach your daily hydration needs. (NYT)

3. Can you lose weight without changing your diet? New research says “Yes!”

A study of 31 overweight sedentary men and women revealed that exercise alone can led to weight gain. The participants were divided into two groups. Both groups were instructed to not make any dietary changes. One group was told to do exercise until they burned 300 calories (about 30 minutes of exercise). The other group was instructed to double that, burning 600 calories and working out for about 60 minutes. The study found that the group that worked out 60 minutes experience on average a 5% reduction in body fat over the 12 weeks without any dietary modifications. (NYT)

4. Probiotics may prevent loss of bone mineral density

Everyone knows probiotics support a healthy gut. However, a new study published in The Journal of Internal Medicine studied the effects of probiotics on bone mineral density in women over one year and found that the women that took probiotics had half the loss in bone mineral density than the placebo group. (NYT)

5. Only a quarter of Americans get the recommended amount of daily exercise

According to the CDC, roughly 23 percent of Americans are getting the recommended amount of daily exercise per week – about 150 minutes. The study mapped activity across the United States and found that areas higher in income and that were more white tended to be more active. This was most likely because these people had jobs that were less physically demanding and therefore made it easier to exercise during their time off. (PopSci)

6. Nightshifts may cause increased digestive issues

A recent study showed that a series of night shifts moved the digestive system’s internal clock 12 hours, which can explain why many people that work night hours and have jet lag suffer from gastrointestinal issues (The Guardian)

Fatal error: Uncaught Error: Call to undefined function twentytwelve_content_nav() in /nas/content/live/phasefour/wp-content/themes/phaseiv/tag.php:41 Stack trace: #0 /nas/content/live/phasefour/wp-includes/template-loader.php(74): include() #1 /nas/content/live/phasefour/wp-blog-header.php(19): require_once('/nas/content/li...') #2 /nas/content/live/phasefour/index.php(17): require('/nas/content/li...') #3 {main} thrown in /nas/content/live/phasefour/wp-content/themes/phaseiv/tag.php on line 41