“Eat less, exercise more” we are told. This has been the accepted weight loss formula for as long as anyone can remember. And it doesn’t work. Only 2‐3% of dieters maintain weight loss for over three years. This system ‐ of having people track calories, keep track of points and/or eat pre‐packaged, pre‐made or processed meals ‐ does nothing to help people lose weight and only compounds the confusion.
Stress is caused when we react to situations in our internal and external environment. It can cause exhilaration, excitement, distress, or fatigue, and can manifest itself physically, mentally and emotionally. It is not the situations that are stressful; it is our reaction to the situation that causes us stress. Stress is a natural part of life, as it provides a stimulus for action.
Food sensitivities can create many undesirable symptoms in the body, such as tissue swelling (hands, ankles and/or feet), bloating (abdomen, puffy face or double chin), watery eyes, running nose (especially right after eating), nasal congestion, heartburn, headaches, achy or stiff joints and cravings for certain types of foods. These symptoms oftentimes don’t appear right away, making it more difficult for the sufferer to correlate a certain food with a reaction.
Excess body fat is a key cause of chronic inflammation in the body. There are also several other common causes of inflammation that typically afflict people that are overweight, and it won’t surprise you that many of them stem from the underlying metabolic imbalances we have been discussing throughout this course. These include sleep deprivation, excessive or chronic stress, insulin resistance, gut imbalances and toxic burden. However, the largest (non‐fat) contributors to systemic inflammation in the body are the things most people put into their mouths every day.
Neurotransmitters are a class of chemical messengers in the body that help regulate many body functions. Most people have heard of several common neurotransmitters, including serotonin, dopamine, norepinephrine and epinephrine (also known as adrenaline) and are familiar with some of their functions in regards to mood and sleep. What many people do not know is that your neurotransmitter balance may dramatically affect your ability to lose and maintain your weight. Read more…
The average American consumes 12 grams of fiber per day. In 1850 the average consumption was 25‐30 grams, which is the same number that the American Cancer Institute recommends today. (Lipski 58) As the numbers illustrate most we are falling short of reaching optimal levels.
Before addressing how to increase your fiber intake, I want to explain the two different types of fiber and what roles they play in the body. Essentially, dietary fiber is the non‐digestible component of carbohydrates naturally found in plant food and is further broken down in the following two categories:
Soluble Fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it dissolves in water. Soluble fiber has the ability to bind with fatty acids and also prolong stomach emptying time so sugar can be released more slowly. This type of fiber helps to regulate blood sugar and also aids in lowering the total and LDL cholesterol counts. Soluble fibers are often viscous (gel‐like consistency). Some examples are: psyllium husks, flax seed, glucomannan, oat bran, dried beans and peas, fruits (apples, pears, citrus fruits, berries, apricots, prunes), and vegetables (carrots, cabbage, Brussels sprouts, sweet potatoes).
Insoluble Fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. Insoluble fibers move bulk through the intestines and also help to control and balance the pH of the bowel. The bulking action of insoluble fiber aids in alleviating constipation and also helps to sweep toxins out of the body. Insoluble fibers can be found in the following foods: vegetables, such as green beans and dark leafy greens, fruit skins and root vegetable skins, whole wheat products, corn bran, nuts and seeds.
Here are some ways to add more fiber to your diet. (Stick as close to nature as possible):
Fiber even helps a person feel full. It can also aid in weight loss by stimulating the increased production of CCK (the satiety neurotransmitter) and reducing ghrelin (the hunger hormone).
Give the gift of health!
