Diet | Hip Moms Go Green

3 Summer Slim Down Tips~Dr. Phil Wazny

Sunday, May 30th, 2010

I am frequently asked questions involving weight loss and how to accomplish that goal in a safe, effective and permanent fashion. Aside from fatigue and pain, weight loss is probably the most common complaint my new patients have and when you look at the statistics, it’s not surprising. Recent data suggest that 68% of the adult American population is “overweight” or “obese.” These statistics are quite frightening, especially because being overweight not only affects your self-esteem, but it has profound effects on all areas of your health. From diabetes to heart disease to a shorter lifespan, being too heavy is not good for you, but there is something you can do about it! There are practical solutions you can take to get control of your weight and start feeling great. Here are three simple steps you can start using today!

Portion Control is the Name of the Game

Previous weight loss wisdom led us to believe that all you had to do was be calorie deficient to lose weight. In other words, if you burn more calories in a day than your body consumes and needs, you will lose weight. It’s actually a little more complicated than that, and understanding exactly how many total calories your body needs in a day is quite helpful in determining how many calories you need to eliminate everyday to achieve your weight loss goal. There are a number of ways to determine this number, which is known as your basal metabolic rate (BMR), including a number of online calculators like the one you’ll find at www.bmi-calculator.net/bmr-calculator/ and www.health.discovery.com/centers/heart/basal/basal.html .

Unfortunately food portions have grown over the past few decades to sizes that most experts believe are the major cause of the overweight epidemic our country is facing. But again, there are steps you can take to get portions under control. Once you’ve determined your BMR, limiting your portions needs to be the first step you take to losing weight. I recommended the following three specific steps to easily get portions back to healthy levels.

1. Pack up your leftovers before you sit down to eat.

This rule applies whether you are at home or at a restaurant. For most of us, when presented with a healthy portion of food on our plates, it is relatively easy to finish that meal. The trouble, however, starts when your plate is empty and there is more easily accessible food sitting right in front of you (or in the kitchen). If you fill your plate with a healthy portion then store the leftovers before you sit down to eat, getting seconds becomes more difficult. By causing you to make an extra effort to get that second helping, you’re consciously reminded to “second-think” your desire for potentially unnecessary calories.

Along these same lines is avoiding the idea that you have to “clean your plate” at each meal. Studies show that 25% of Americans eat everything they are served, no matter the portion. You’ll be more successful if you eat a healthy portion and save the rest for another meal than if you overload your body.

2. Make “small” your default.

This rule also applies whether you’re at home or a restaurant, but is particularly important when eating out. I highly encourage folks to always order the smallest size of any item (except salads and veggies). So, order a 6-inch sandwich instead of the 12-inch; the single breast instead of half-a-chicken; or the smallest cut of meat on the menu as opposed to the 8+ ounce size. Also, share the main meal with your companion, but make sure that each of you have your own side of vegetables, broth based soup or salad. You want to eat lots of non-starchy veggies; on average they contain much more fiber than other foods. Fiber acts as a natural “filler” within the stomach and can more quickly signal the brain that you’re full. We’ve mentioned the free e-book, The Full Plate Diet, before; it is a great reference resource and can be downloaded at www.fullplatediet.org/access-free-book/ .

So, in general, “small” is the rule. Remember, calories that you have not yet purchased cannot end up being measured on your bathroom scale. When eating at home, use a salad plate as your dinner plate. With less real estate on your plate, you have built in portion control.

3. If you’re still hungry, give it time.

There are times when you clean your plate and you still feel a little hungry, but hold off, don’t head back for seconds just yet. It takes about 10 minutes after eating “enough” food for the molecules released from the stomach to signal the brain that you’re full. Obviously this 10 minute-lag means you may still “think” you’re hungry, when in fact your stomach is satisfied. I recommend that once you’ve eaten your correct portion size, you take a break from eating and have a lively conversation, let your brain have some time to catch up to your stomach’s signals.

Need some help getting the conversation going? I find great discussion topics from odd news stories around the world (www.reuters.com/news/oddlyEnough) and from a wonderful game called Table Topics, which are cards that present great conversation starters whether sitting down with the family or at a dinner party (www.tabletopics.com). Questions like, “What trip would you like to take most in your lifetime?” and “If you could be a superhero, which super power would you choose to have?” can not only keep you from going for seconds too early, but can also bring you closer together as a family or group. When dining alone, take a break from eating and read your favorite book or go for a short walk for 10-15 minutes before heading for seconds. If after this time you are still hungry, go for more veggies or treat yourself to a bowl of berries for dessert (more fiber!).

HMGG Tip~Eat organic, non-processed, and chemical free food. Your body processes this type of food much quicker and easier.

These three simple steps are a great way to kick-start your diet. Want to learn more? Join me on Wednesday, June 2nd, 2010 when I will be presenting a 90 minute long seminar at the Mustang Library here in Scottsdale, Arizona on weight loss. You will leave the seminar with concrete lifestyle changing steps you can take every day to decrease your waistline and improve your health. I look forward to seeing you there!

Contributing Naturopath
Dr. Phil Wazny NMD
Integrative Healthcare

Skinny Secrets of Hormones

Saturday, April 10th, 2010

What’s going on? You’re taking all the right steps; eating healthy foods and being consistent with your exercise routine, but the scale just won’t budge. Why?

The honest-to-goodness biggest culprit? Your hormones may need some fine tuning.

Good nutrition (proteins, healthy fats, fruits, vegetables, and whole grains), is key to helping your body make the hormones you need. If your body cannot make hormones, then it cannot be in balance. If it’s not in balance, you’ll be wearing your fat jeans for longer than you’d like.

So focus on adding foods with good fats such as salmon, walnuts, and avocados to your diet. Pair these good fats with dark leafy greens such as kale, spinach, and asparagus. And snack on vitamin-rich fruits such as blueberries and bananas to give your body the nutrients it needs to stay in balance.

So which hormones does your body use to stay in balance and help you achieve and maintain a healthy weight?

1) Thyroid hormones – It produces hormones that control how your body converts calories into energy. When they are too low the calories turn straight to fat leaving you tired and heavy. Weight gain can be an indicator of an under-active thyroid gland or hypothyroidism. When the thyroid gland is under-active, your metabolism is not burning as many calories as it normally would. You also do not have as much energy, which can make it harder to get out and exercise. Other indicators of thyroid problems include dry skin, brittle nails, achy joints, and constipation. To help your thyroid be sure to take a multivitamin with 100-200 mcg of iodine and 200 mcg of selenium. Iodized salt and brazil nuts are also great sources of these thyroid friendly minerals.

2) Adrenal hormones – They produce cortisol – a hormone that is elevated in stressful situations. The crazy thing is that either too much or too little of this can cause weight to hang on. Some of us lead such stressful lives that our cortisol levels are always high. Eating fast food and simple carbs stress your adrenals, which increases your cortisol levels. This can lead to weight gain, especially around the mid-section.

Conversely, if you are not producing enough cortisol, you may have trouble getting out of bed in the morning or you may not have enough energy throughout the day much less exercise. When you’re tired and sluggish, you tend to crave sugar and simple carbs because they give you quick energy. Ironically, the sugar and simple carbs deplete the adrenal glands making you even more tired and sluggish. Your adrenals are happy when you are! Take time for fun and rest. Try to be consistent about what time you eat your meals, sleep and wake up. Eating smaller meals every several hours can also help if they are week.

3) Reproductive hormones - Whether you are male or female, the right balance of sex hormones is important for more than your libido. Estrogen, progesterone, and testosterone are all key in keeping extra weight off. Adrenal problems can affect the synthesis of sex hormones. The adrenals produce large amounts of DHEA, which is converted to testosterone and estrogen. Stressed adrenal glands produce too much DHEA and depleted adrenal glands don’t produce enough. Weight gain may be a symptom of too much estrogen or too little progesterone in women or not enough testosterone in men. Testosterone helps maintain lean muscle mass. And low levels are also linked to lack of motivation in men. If you think these are waning, exercise is the best home remedy. Don’t expect hours of plodding on the treadmill to help. Train at high intensity for shorter bursts and challenge yourself with fewer repetitions of heavier weights.

Listen, it’s difficult to obtain and maintain hormone balance without lifestyle modification. Every one of us needs to manage stress in our lives, eat a healthy diet, and exercise regularly. Make sure that you’re getting proper nutritional supplementation including adrenal and thyroid support. When your body is in balance nutritionally and hormonally, then it can balance itself physically.

Skinny jeans anyone?

Guest Post by: Dr. Ann Lovick, NMD, specializes in comprehensive women’s health care. She focuses on the diseases and conditions that affect women throughout their life, providing natural and effective treatments and prevention strategies. Dr. Lovick is also an educator, football fan, and triathlete. She can be reached at www.integrativehealthcare.com and 480-657-0003.

Going Green with Hip Moms Go Green is fun and attainable. We're dedicated to empowering you to simultaneously effect a healthful difference in the lives of your children and planet. Whether you're looking for tips on how to make your existing home green, want to identify creative ways to share environmental and social responsibility with your little ones, or incorporate nutrient-dense foods into your family's diet in a delicious way, HipMomsGoGreen is your ultimate resource. We bring all of your favorite eco-topics and products to the table to make going green part of your everyday life.

3 Summer Slim Down Tips~Dr. Phil Wazny

Skinny Secrets of Hormones

Sponsors

Follow