3 Episode results for "Kara Harper"
Incontinence Problems at Any Age
"Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel. Stay tuned for practical real life solutions for living through real booed nutrition. SLOW DOWN! You got to make the mom last just kicking down cobblestone. The funds and Crew. Welcomed addition of nutrition today's show is brought to you by a nutritional weight and wellness. My Name Is Kara Harper and I'm a licensed nutritious I also have a masters degree in holistic health, and I'm very excited to be here this morning with my co-host Melanie Beasley Melanie registered and licensed Dietitian. She's been practicing nutrition for three decades. I think in a variety of settings bono. Okay sorry. You would never know by looking at you mail, but. Both Mellon I. We've personally had our share of health challenges over the years. Some of you maybe have even heard some of our personal stories. If you've tuned in for many years, and if you also have health challenges, we understand we know what you're going through. We also understand the importance of eating real food to conquer those health challenges, so we want to welcome you and welcome all of our listeners to today's show and the topic of our show today is incontinence problems at any age, and isn't that interesting because he always thinking continents is just you know someone's getting older, but it really kinda fact. Yeah from bed-wetting that wedding from the time you're little you know up until end of life it can affect. People ran. It affects quality of life so I'm really excited that we're talking about this and putting things out on the table for people to think about good morning. Everyone, I bet some of you are thinking. What is my diet and nutrition have to do with incontinence or lack of bladder control? Control well, many of our clients have said to us I thought my problem was structural problem and only doctor could help me certainly not a Dietitian nutritionist I know by UCAR, but they fill out a lengthy wellness form to come in for us. Look at in. That's of the questions on there, so some of you may also be thinking the exact same thing, so it may be surprising to know that. A number of our clients ask us for help with incontinence, which is defined as involuntary loss of urine. But car you and I were talking about. It's more than just you know. Expand a little bit on what you were saying that you had listened to that matter. I was just listening to a doctor. She was a urologist and she was just discussing kind of the criteria for diagnosing incontinence. And you know it's the involuntary loss, but it's also the frequency that urgency you know I have to get to the. The bathroom right away. I can't wait also night. You know nighttime frequency is one of the diagnosis as well you know if people are getting up two or more times per eight, that would fall under incontinence as well. Yes, and it affects it affects sleep which we've talked about before. Definitely yeah, and because continents is such a very personal topic, it can also be rather embarrassing to a significant number of people. Many, people feel uncomfortable talking about it even to their doctor. And when we bring it up I, think they they're almost relieved to have someone to discuss that issue with For that reason, we wanna get into the topic. Get it up and out in the open as a dietician WHO's helped numerous people overcoming continents I, believe your food choices can work magic on the symptoms of incontinence, coronary artery and talk about the foods that are certainly considered bladder irritants. We will also talk about foods that helped strengthen and maintain certain key muscles that are necessary for bladder control. And incontinence it's a really common problem like we already mentioned for both men and for women, and in fact, twenty five million adults in our country suffer from incontinence, seventy five to eighty percent are women. That's probably not a surprise in reality in a one in four women over the age of eighteen will experience episodes of leaking urine, and and this is the statistic that Kinda got me. Is that half of women over sixty struggle with this, but again it can happen to under sixty as well absolutely. And Stress Urinary incontinence that that's just kind of a data separate diagnosis, but kind of a subcategory that usually shows up. You know after childbirth, and after menopause for women, and then some prostate cancer treatment can also trigger incontinence for men, yes, and getting men to talk about it in clinic. I find too, that they're. They're happy to bring it up, but you have to bring it up I because people just assume well, this is just who I am. I'm getting older. This is my portion. That I have to deal with now. Not knowing that could, there can be some help well. Have you noticed the number of TV ads for disposable incontinent products? Now? Yes, I have some people. Call them adult diapers. I don't like that I. Think it's In two thousand eighteen five billion dollars were spent on the purchase of incontinence products. The cost of these incontinence supplies can easily beat two hundred to three hundred per month. The National Association for Continents Reports that. The psychological cost of urinary incontinence can be depression. Isolation decreased self esteem and work related difficulties. Yeah I mean even the sleep piece to think about how lack of sleep. If you're getting up several times at night, you don't get that quality or length of sleep. That can affect mood that can affect work performance immune system, so it's you know it's a big issue. And why isn't continent so prevalent? Well one reason it could be from following a low fat, low calorie style of eating in addition to not eating enough protein, and often those will go together. And a lot of. We say women because I think a lot of women are. Wanting to lose weight and. They're working. They're trying to do this by going fat, free low calorie, and that automatically sort of cuts out a lot of protein in the Diet because if they're trying to avoid fat, you're. You're not getting a lot of protein so. Following a low fat, low protein diet has left some people with weak pelvic floor, muscles and thin fragile tissues in the urethra, so it's a lack of beneficial healthy fats, and then short changing the amount of protein that you're getting that could really have a direct influence on incontinence, and I always tell clients how important it is to eat. Sufficient amounts of beneficial healing fats I mean feel like we're always kind of trying to promote the healthy fats right now we are. We're trying to overcome decades of it is. It's fear fat forty to fifty years of that? But those healing fats really work to they hydrate all tissues, but they you know particularly for this topic they hydrate the tissues of the urinary tract, and then eating sufficient protein. That's really key for building muscles. Well guess what would that can also help with building bladder control muscles. We need those critical muscles to be flexible and strong, and think about the control mechanism of your shut off, Al for your nation as it. It needs healthy fat to be able to turn that on and off, so you don't want your shutoff valve to be stuck in the on position kind of that leaky bladder. Yes, you don't want to not have enough strength in your pelvic floor muscles to stop that flow of urine. You know so. It is important to remember that that is a muscle is a muscle, and am you know? I believe a lot of? Women, most women have probably heard of the Keel exercise, and that was the attempt always the assurance to help with muscle building what kinds of fats are considered healing fats, which has hydrate those key tissues, and what fats are damaging them. Let's talk about that. Will these beneficial healing fats are olive oil, coconut oil avocado oil. A safflower Mayo nuts lives cream and butter. Nobody suffering there. To eat those delicious fat they do. That's where we get our flavor. Right from all those wonderful fats. Who makes everything delicious? The fats went ovoid damaged refined fats, such as soybean, oil, vegetable, canola, oil, corn, oil, and cottonseed oil, and all my goodness I remember twenty years ago. Teaching that these were the good oils. And the vegetable oil, right right, and now we know, let's face it. Many food manufacturers are still using these damaged fats even in light of the research in their processed food products. You'll find damage fats. Here's one example. Cottonseed oil can be found in many prepackaged bag of nuts. There were picking up those nights thinking. We're getting healthy. Really and I tell my clients. The Front of the package is designed to sell you. The back of the package informs you so roll it over. Look at the ingredients. That's all I. Want you to look at and look for cottonseed oil. Look for soil. It can be found in lots of these. Remember to always check your food labels. Because these refined damage fats can lead to stiff and inflexible tissues which. which may in turn cause your shut off valve network very well and we don't want that. We definitely don't. It is actually time for our first break, so we're GonNa talk more about that. When we come back and you're listening to dishing up nutrition, it's brought to you by nutritional weight and wellness, as nutritionists and Dietitians were often asked this question what supplements can help with incontinence? One of my favorite supplements for tissue hydration. It's the activated form of an Omega six fatty acid. It's called G. LA, which stands for gamma when oleic acid. To hydrate their tissues I suggest that clients take six of these soft gels per day, preferably taking with meals, maybe two with each meal. After about a month you know people start to notice improvement with skin. Is Things get more hydrated, and so it's really just kind of hydrating tissues, which means that the you re throw tissues will also be hydrated and we will be right back. Welcome back to dishing up nutrition. The supplement I always recommend for incontinence. Is Magnesium glycemic and for people who experience more constipation? I recommend mixed magnesium. It's well known that magnesium is a mineral that all of ourselves rely on to function well a common sign consign of magnesium deficiency is muscle, cramps, Charlie horses, toe cramps, and when the bladder is magnesium, deficient spasms can occur which leads to urinary incontinence. Because magnesium is a mineral. I suggest taking four hundred to six hundred milligrams of magnesium glycemic bedtime, and it'll help. Relax your muscles and provide you with that better blissful sleep. Magnesium Museum is really our friend favorite were saying before. Before the show I said I think everyone should take museum, but I mean really I. It is about three out of four people are known to have a deficiency, so, but you know I want to caution our listeners running out and grabbing any magnesium. This week at point and she was having so much trouble diarrhea, and she'd run out and grabbed a magnesium and form of it. That causes diarrhea is poorly absorbed, so you careful right, and that's why you particularly recommended. The glycemic AIDS or mixed magnesium actually has some Grayson Aden citrate in. It's nice combination, so that is really important. Now before break our show, today's incontinence and We were just talking about how healthy in healing fats can really hydrate the tissues, and how protein can help to. Support the pelvic muscle, and we need both of those things when there's incontinence, but if you're wondering how much fat does it take to hydrate the tissues and restore good functioning of the Aretha as a general rule I would tell clients us about one tablespoon, which is ten to fourteen grams of fat, and that's per meal and for a snack as well On. On average that means that people would be consuming six to seven tablespoons of healing fats per day, and now I know that can be a little bit confusing. When we talk about tablespoons, it's butter. Olive oil, coconut oil for something like a healing fat would be an avocado. The motion would be more like a half an avocado house had ever breakfast. Love Avocado. Are Shut off. Valve is actually a muscle, and so I love that you said that, because if you are a a bodybuilder, goes to the gym to build more muscle. The personal trainer typically recommends what protein. And that's because they understand that to build muscle and increased strength. Your muscles need the nutrient protein. Many of the women I've worked with it a small portion of protein and only at dinner. I mean that's just the habit that they're in for muscles support. I usually recommend eating protein throughout the day for instance two to three ounces of protein for breakfast and snacks two ounces, and then four ounces at lunch. Think of the Palmyre Ham without fingers in your thumb. That's about the amount of cooked animal protein, and then the same for dinner, which adds up to at least twelve to fourteen ounces of protein each day. best to eat variety of proteins also so you WanNa get a variety, not just dried chicken breast. But grass-fed beef, or chicken pork was caught fish organic eggs. Lamb way protein powder, collagen powders provide protein. Change up your recipes, so you don't get bored your goals to hydrate the tissues in your your e throw and strengthen the muscles that support your bladder. That's the goal. Yeah, and what you said is so true about it's. It's really common for people to just be getting protein for dinner. You know you think about. Oh! I'm GonNa make a nice chicken or steak dinner, and then for breakfast. I think the reason people are usually low in protein have very high carbohydrate, based breakfast and or lunch cereal pancakes. Toast things like that Pasta for lunch, so get kind of caught up into this carb overload and Real end up really low in protein at the end of the day. So you know and just a touch on something of a lot of clients that come in and say well. I had my nuts for protein at snack or I had. My beans will honestly if you look at the amount of protein per cup of nuts versus the amount of protein per cup beef. It's really not the best source of rain. Just it's hard to get enough and the same with peanut butter like a peanut butter sandwich a you know a good quality. Peanut butter would be a healthy fat, but not a very high source of protein there in knots or not butters, so that's a great point now. If you're someone that's ever you know, said Oh. My Gosh. I sneezed while I was standing in line at the grocery store checkout and I want my pants or I'm afraid to go to any aerobics classes I. don't want you know. I don't want leakage and I. Don't want to embarrass myself so if that resonates with you. We just want you to know that changing your nutrition is well worth the effort and I want to talk about some foods to avoid. If you're experiencing and continents and Melanie mentioned earlier, there are certain foods and drinks that are considered bladder irritants and Dr Christiane Northrup explained in her book the West. The wisdom of menopause coffees a bladder irritant. If you're experiencing incontinence. You'd have to ask yourself. Is Coffee a bladder irritant for me? Too I need to give up coffee so that I can have more bladder control. Now coffee is going to be an irritant for some not for everybody, but if you have bladder issues, you know Mel I honestly think it would be worth experimenting and giving up coffee or caffeine for at least a month you know four to six weeks and let that irritation calmed down. You know just a plug in their One of my favorite drinks, which is very coffee, esque is Chicory, root, or Dandelion Root Tea, and you can doctor it just like you would Dr Coffee with you know some full fat cream and they're. Really Delicious and as very coffee esque. It is I actually have some at home? There's different brands Ticino favorite sats on. I have as well. So as a whole we find, caffeine is a powerful substance that could increase bladder activity for many many people. Caffeine is a diuretic so drinking soda coffee caffeinated tea. eating chocolate or taking over the counter medications that contain caffeine may actually result in urgency in urination and even incontinence, so to be on the safe side, and to determine the effects of caffeine has on your body. We suggest eliminating these items the coffee, the T, the energy drinks even some The bubbly drink now can have caffeine. You've gotTa Watch for that, even green tea. Chocolate for six weeks and throughout that time just check your symptoms. How do I feel what's going on? Rate yourself on a scale of one to five. And Let's talk more about this eliminating caffeine when we come back, because I, think it's really important. You're listening to dishing up nutrition now. If you have nerve damage due to childbirth or surgery, you might find that taking extra B. Vitamins is very helpful. vitamin B. Twelve. In particular has been found to be very beneficial, and we'll talk more about that. When we come back from break knowing how to eat, the right food can change your health. Change Your Body and change your outlook. That's what they preach at nutritional weight and wellness and Christie is one of their success stories. Who proves it, yeah, I battled my weight. All my life tried many different diets, and then had gastric bypass surgery, but gained all the weight back, and that's when you heard about the twelve week. Nutrition for weight loss class they have at nutritional weight and wellness I did I heard about it on dishing up nutrition, the radio show and decided. decided that it was a good thing for me to try. And how did it work? It worked. Great took the nutrition for weight loss. Twelve Week Class I lost forty pounds and more importantly I feel good. I'm healthy, no aches and pains. I sleep better than I ever have. It's just perfect personalized for me. Could nutrition for weight loss help you like it helped Christie? You can take it in person like she did or take a class online. Find out more weight and wellness, dot, com, or give them a call. Six, five, one, six, nine, nine, three, four, three, eight welcome back to dishing up nutrition brought to you by nutritional weight and wellness. To build muscle, it's important to eat sufficient pro team. You may find that way or Paleo. Protein powder is a convenient source of protein to use neutral key wellness way is a tasty protein powder to add to a shake I smells delicious. I can't do dairy, but I'm really jealous people. That can do that way protein. Really is good. Well if you're dairy, sensitive like me, and I do love my protein powder I suggest that Paleo protein by neutral dine or designs for health, both of these protein powders have great flavor. They mix well, and if you have questions, you can chat with one of our nutritional weight and wellness staff members by calling six, five, one, six, nine, nine, three, four, three eight are you can email us at weight and wellness Dot Com? And before we went to break, we were talking about the effects of caffeine on the bodies, specifically your shut off valve right well by eliminating caffeine. You may find that turn continents. Problem is gone. Certainly you can lessen at significantly, and after working with so many clients who've struggled with incontinence or leakage or urgency I found that what people eat and drink can have profound. On. Bladder control keep in mind that fifty percent of older adults have issues with incontinent so I tell my clients. They feel so embarrassed and so different, but I tell me if your. Sitting in a room full of people you look to the laughter, you look to the right as somebody. Has that same goal? You are in good company. It's just the the hidden secret. Yeah, you know, and it reminds me of. We do a lot of shows on digestive issues, constipation and Nutritional weight and wellness. We're not afraid to talk about these personal issues and there so common, so we wanted to just encourage people. You know you're not alone. You're not alone, and you have someone who will walk you through those struggles. Yes, talk to your nutritionist doctor about it. What about alcohol? What have you experienced? After drinking a couple of glasses of wine, beer or cocktails? Clinically we have found alcohol acts as a platter stimulant, and the result is often and. And frequency in urination because it's, it's similar to caffeine. Alcohol is a diuretic as well it is, it is and what have you found when you eat or drink something that contains artificial sweeteners. I'm thinking if people make an alcoholic beverage with a Diet Soda. Sure it's a double whammy So if our win, you drank Diet Soda. Did you ever notice more frequent episodes of urination? During the day or night, several studies have linked an increased frequency of urination with a variety of artificial sweeteners and I'm thinking sucralose aspartame a seven k. yes, yes, those are the three really common ones and. SUCRALOSE IS PLAZA ASPARTAME. Another name is nutrisweet, so those are really things. You gotTA check labels. Even your protein powders, yes, that it can be anywhere and if a client comes in with a breath, mint in their mouth, or they're chewing gum, you know we always want to see the package, don't we? Let's see. Let's look at the ingredients of the breath men or the gum, and sadly most of them breath mints and Gum contain some type of artificial sweetener. And I've found that Gombe is often the source of bladder urgency for a lot of clients. Another product where artificial sweeteners can be hidden is protein powders You know you go to some of the bigger box stores in people think they're getting a a good protein powder, but again flip that container around. You gotta look at all the ingredients. All the way to the I would say most half you're going to have artificial sweeteners, and that can cause increased frequency of urination on the other hand. The high quality protein powders what you want to see in like for example like. Counters at the office. They're going to be sweetened with things like Stevia or monk fruit now those are natural sweeteners. They're not artificial sweeteners, so they are not going to cause urgency of urination. So you know it's just it's all about checking leibels in. You might be really surprised at what you find it, I, when you start checking labels, I mean you WanNa. Poke yourself in. The I is just so much I needing do, but once you have a couple. Brands are comfortable with, and you can just about the business of shopping. In check periodically to see if it's your brand is change. Yeah, it can be overwhelming at first, but just like any new habit. It just gets easier. Yes, and you become more comfortable and you know okay sucralose. nope I can't buy that one so. Now a study published in March Two Thousand Sixteen and the Journal. Research and reports in urology reported that artificial sweeteners can increase the likelihood of an overactive bladder published studies and clinical observations have found artificial sweeteners to be a bladder year ten and so I. Guess we're just kind of driving that point home, but because artificial sweeteners are becoming more and more prevalent, you know people think they're. They're avoiding sugar. Look, it, says low sugar. No sugar I'm always a little skeptical of that lake, low sugar label especially with the the trending Keto diets yeah, so many products are coming out with artificial sweeteners. Saying they're touting have sugar. But. Yeah, there's just a artists bite effects of these these chemical artificial sweeteners, and if you're trying to figure out what foods or drinks COSMO incontinence, we recommend keeping food journal. Good old fashioned food journal to track your meals and beverages, and this is a really really great way for you to realize connection between caffeinated beverages alcohol. Sweeteners and incontinence and I was at in their MSG. So it may surprise you to learn that a large variety of teas are often. Bladder irritates even that you know that the ones we love that are healthy, the organic green tea or Black T. so if you keep a food journal and you have urine leakage. You can look back at what you ate or drank or bring it to your nutritionists and let us help you unpacked. Some of these issues then you can zero in on the culprit. Concrete data will help you with what foods and beverages that you have to eliminate so working with several clients I. One client comes to mind this wonderfully talented woman who was a performer. And she. Had some. Problems with urinary urgency incontinence even stolen continents and we. She actually missed one of her grand performances. Lau has of of having that on the way and then in the taxicab. And so, we really zeroed in on what she was eating. This food diary really helped us and turned out she. We'd eliminate all of the culprits. We knew the caffeine artificial sweeteners, but for her it was some food. intolerances and gluten and dairy were the culprits so sometimes it can seem muddy trying to figure out what's causing the problem and you need someone to sort through that not to Holler at you for what you're eating but to be a detective on your side right right inside about like judging. All my Dietitian is you know she's going to be upset that I ate this. We just look at that as gathering information, and it helps to put the pieces of the puzzle together because we we've been human right yeah of cour- commanding skittles in your food diary. We're not so interested in slapping your hand as much as we're interested in a what's in those that could be causing a problem is that the sugar is that the artificial sweeteners? Is that the caffeine gluten the dairy? Yeah, there's a lot of different ways to track as well you know. I mean I'm kind of a paper to pen person I. I like things written I do to, and we have some. We have a great food journal or we used to at the office but there's a lot of APPs. People can track on their phones and so there's a lot of different ways to go about journaling. Even take if you're so busy. Everybody has their phones. Take a picture of everything you clean your mouth. You can always scroll through and look at it that way. Yeah. That's a great one, too. So, you know we're kind of talking about. All the different triggers for urinary incontinence and Melania were pleased that there are fewer and fewer smokers. These days is for overall health reasons, but unfortunately for people who are still smoking and. The chemicals in cigarettes have been shown to irritate the bladder and increase the risk of bladder cancer as well and of course urinary incontinence. So that, we just wanted to mention that that tobacco Oh definitely an irritant for sure well, what about drinking filtered water? It's a natural instinct to limit water intake to reduce bladder control symptoms the problem. In limiting your water, consumption is a whole host of other things that are not going to function well in the body. It can actually make the problems worse for incontinence continents, because it dehydrates all of your tissues that need to be hydrated, so if you find that your skin on your face, your arms is looking dry and kind of wrinkly. Then the tissues around your shutoff fouls may become dehydrated, which means they could become stiff and not flexible enough to work properly. That's right. So kind of what you're saying is what you can see on the outside like your skin. That is could be a reflection of what's going on the inside as far as your tissues as well I remember doing a test we test with clients and hospitals were you would pull the skin on their hand and If you let go and it didn't recover quickly Dehydration shirt no, that's a great one. People can still do that today. and we talked earlier about the nutrient G. L., A. Gamma, linoleic acid That's the Omega six fatty acid, and just to kind of reiterate that's really really good for hydrating tissues, so that would that would help with the issue that you were just talking about two for external skin problems. Yes, even cracked heels. Sure yeah kind of like we talk about the bumpy skin and your. Or the backs of your arms. Can help with all that. Well, you know it's time to go to another break and you're listening to dishing up nutrition. Incontinence it's a frustrating and very often a hidden condition like we said underdiagnosed, because people just are afraid to talk about it. There's a lot of different causes, but there's also a lot of solutions we believe the best and safest solution is to look carefully at your food choices your nutrition. And it's just amazing. The results that we have achieved through real food nutrition. So we both just encourage you make an appointment with one of our expert Dietitians or nutritionists and we can help you achieve amazing results. There's a couple of different ways to do that. You can call six, five, one, six, nine, nine, three, four, three eight. You can go online weight and wellness dot com to make an appointment. That's convenient for you. And I would suggest checking your health insurance because you may have benefits that will cover nutritional counseling. And we will be right back. Welcome back dishing up nutrition. We have discussed today in continents, and come continents can have many causes, but no matter what the cause food matters. This is the bottom line. We have found that with carefully thought out healing, food, plan and key supplements. The symptoms of incontinence will most likely get better if you have stopped going into your exercise, class or public with friends or public activities are traveling. Because of incontinence. We just may have a solution for you. It is not an invasive solution. It is a real food solution very gentle. Right again. If you WANNA to ask any questions, call us at six, five, one, six, nine, nine, three, four, three, eight, or lma email us at weight and wellness dot com. In addition to that. All of the key products we discussed today are available to order through our website, weight and wellness dot com, and you have the option to choose free delivery or curbside pickup to receive your order, so I just did a here side pick-up yesterday, did you? It's really convenient. Yes, it is nice. Yeah, you know I. WanNa talk a little bit about you know the. The curbside pickup I mean we have that going on because of the climate that we have with cove in nineteen, and what I'm finding when I'm assuming clients or when I'm talking to him on the phone is many of them are slipping into the old comfort foods, the packaged foods and they're just riddled with guilt over it because they're grabbing their stocking up. They knew they wouldn't go bad. And so it's it's been really interesting. One of my zoom clients. I said well, let's go see. We had some symptoms that we're trying to deal with. And I said less. It was easy for her to just go grab three or four packaged foods out of her pantry, and come back to me and then grabbed the supplements. Who is taking and come back to me and we could walk through them together. and kind of figure out okay. Okay. You've been eating these. This is in there. That could be contributing instead of her standing grocery store by herself. When you zoom client at home, you have access to their pantry and the refrigerator. You know we're not gonNA peak in there and give you the thumbs down. We're just going to say. Let's look at that and they're like. Oh, I don't know how they can walk. Pick it up. Bring it back and we can help. It's like. Were there and you're helping you sort through? You know what a great benefit I mean to the. Times and all of the negative aspect of what's occurring with that actually is a real value. Is that as a Dietitian? You know you're able to just look at the label with the clients and help them out, and they can be in their timmy's. and. Yeah, the the whole packaged food thing. I mean I. Think so many of us. You know in our house, too. I mean we tried to do it as healthy as possible, but we stocked up on some like canned items that we may not normally have purchased as many survival for the. Survival push we. We didn't know at the beginning. We still don't know. But particularly at the beginning I think there's a lot of stocking up and people are still getting through the pantry. They still have a lot of that stuff and circling back to the PODCAST. We had on how to stop your pantry with Marianne. That was invaluable. I thought that was a really good way to help people even people that just don't want to go out and grocery shop because it's winter You know that's a really good podcast you can. You can take that podcast and you can, and it doesn't have to be covid nineteen. You can use that information like you said for bad weather for a storm in Minnesota. so let's kind of get back to what types of foods we WANNA be avoiding if there's incontinence, which should we avoid for the best bladder control? Well, we would suggest tackling incontinence by really making your diet as simple as possible and that nutritional weight and wellness. We recommend what we call an anti inflammatory eating plan now what that means it? Typically an anti inflammatory eating plan is going to have no grains, so examples of grains would be bread pasta. bagels. Bay a lot of baked goods, corn corn. Yes, definitely, rice, corn and rice. Also dairy dairy is a big one thing for a lot of people can create more inflammation. So with dairy that means you would be avoiding things like yogurt. She used ice cream. And then we, we WANNA in Lebanon Sawyer as well. Soy has definitely been found to be inflammatory and according to researcher and author Anthony J. Soy is also asteroid, genetic and so. Would you, would you mind explaining a little bit about esther? genyk estrogen, basically it can create higher estrogen levels higher. Johnny, it's. It's sort of the artificial estrogens. Yes, thank you, not the ones we make in our body. And you can check out. That well researched book Astro Generation, you can listen to a dishing up nutrition podcast that was dated March eighth of this year, two, thousand and twenty. And that was titled. Astro generation how. ESTROGENS are making you fat, thick and infertile, so that would be a good wine. If you do WANNA learn more about that topic. You know it's just detoxifying everything that you can find. That's not from nature you know and going back to. If you can't block it or chase it, don't eat it. And and look in your pantry and ask yourself these things and the Dietitians and the nutritionist at nutritional weight and wellness suggest following the simple anti inflammatory menu. Follow this menu very carefully for about three weeks, and if you see some positive results, follow it for another three weeks. After six weeks you get to determine. Is it effective had been helping you control your bladder issues? Are Simple menu plan is to eat eggs fish meet a variety of vegetables at least one tablespoon of that beneficial beneficial fat. We were talking about at every meal and snack. This plan may be challenging especially at first, but it. It's a true test of how food and nutrition can make all the difference Kara. You and I've seen this in clinic and it's it's a joy to work with clients when they get some relief, and most of our clients wants to set an eating plan specific to their knees. Many of your listeners are under the assumption that incontinence gets worse as we age, but just like your brain needs key nutrients as we age all of our tissues. Niki nutrients to function well, that said. If you eat and drink the foods and beverages that are healing for you and avoid the foods and beverages that are bladder irritants that we've discussed. Your incontinence may not get worse as you age in. It may be gone altogether, depending upon the cause. Right, and we just want to emphasize that it's worth it. It's worth putting in the effort. If you're experiencing something debilitating like incontinence, because it's quality of your life it, def, yes, exactly. You most. Everyone deserves a quality of life. I would say getting a little bit of relief. Yes, so what it? What do you have to lose to try something for four to six weeks? And so let's just recap what we talked about today so four incontinence. There are things that we want to include in our diet and. Healthy fats protein, but we also want to be cognizant of eliminating caffeine alcohol tobacco artificial sweeteners. Our goal at nutritional weight and wellness. It's to help each and every person experienced better health through eating real food the simple. It's a powerful message though eating real food is changing. Thank you so much for joining us today and be well. Thanks for listening to dishing up nutrition. If you enjoy this podcast, please share your favorite episodes with a friend or leave a review on Itunes, stitcher or iheartradio. The content and opinions expressed are those of the hosts or presenters. They are not intended to diagnose treat cure or prevent disease product statements have not been evaluated by the FDA.
Hormone Balance After 40
"Welcome to dishing up nutrition with license nutritionists and dietitians from nutritional weight and wellness. We explain the connection between what you eat. And how you feel. Stay tuned for practical realize solutions for healthier living through real food nutrition down. You got to make the mom last just kicking down cobblestone. The phone crew into dishing nutrition. This is brought to you by nutritional weight and wellness. If you are listening near a woman that's age thirty five or over, or if you know someone who is I think you're going to really like our topic today because it's all about hormones as women. You know, it can be pretty tough when you experienced fluctuating hormones, it seems like when we reach age thirty five to forty are hormone balance just kind of seems to go crazy mood swings. Become an everyday occurrence. We might not get a good night's sleep. The only way to feel comfortable is to wear pants that have an elastic waistband brochure. You're just kind of load up your closet with stretch pants and leggings to accommodate that expanding waistline. Are you thinking? Oh that is so true. Why is this happening? Well, today, we're going to discuss hormone balance after forty while working with many many women over the years. We have found that their hormones often start to get out of balance and even mid to late thirties. So let's talk about what's happening to your body. What you can do to get your hormones back balance. My name is Kara Harper. I'm a licensing Tristesse, I have a master's degree in holistic health. I'm also a certified nutrition specialists, and I'm very excited to be joined by MARCY Vaske. She's also a licensed nutritionist and has a master's degree in clinical nutrition. Yes. Well, good morning and Kara. I'm so happy to be here once again studio with you same here. Yeah. We always have a fun time. And especially today talking about this topic hormones, right? Yup. We were saying that before the show. I know we were we kind of laughed about it. It's perfect for us. So for many women between the ages of thirty five to forty it. Is that time before we are entering menopause, and for some women their hormones are going crazy. I know my Le. Lovely hormones have been trying to mess with me. And so fortunately, I have a little knowledge in this area. So I've tried to get him back on track. But this time before menopause is called Perryman applies which can result in a stressful hormone fluctuating time, and this hormonal balance is not often easy and can really make you feel like you're kind of out of control because you've never experienced stuff before. So many women have not lived a lifestyle that supported may be good hormone balance throughout their lives kind of setting themselves up for some rough years ahead. And as I mentioned earlier Peri menopause is the months and years before the start of menopause typically starts, so when a woman reaches her, mid thirties or forties. You're in, you know, you're in that Perryman apostle age so for all those listeners out there who maybe are dealing with some type pants and mood swings. He might want to ask yourself. Am I in MENA paramount Apaz am I experiencing fluctuating hormones, and if I am what are some of these symptoms? So that I that I might experience. Well, Dr Sarah Gottfried, the author of the hormone Keer fee offers a quick little quiz of twenty questions in her book that indicates some of these symptoms. So I think we should dig in and help understand where many you know, where you know, how to play this hormonal game. Yeah. And we're not going to go over all twenty. I guess if we had more time we would. But we picked the top five questions to share with you. So the first one is it's emotional instability. So are you sort of bursting into tears with, you know, there's really no reason at a moment's notice are you experiencing poor sleep, you might wake up and just sort of ruminate in the middle of the night and not be able to get back to sleep. Are you starting to have? Nights sweats where you wake up so sweaty that you have to change your pajamas, and maybe even change your sheets, and then there's weight gain are you gaining weight, especially around that midsection. And there's also the fifth one is sudden forgetfulness do you walk into a room knowing that you went in there for a reason? But you can't remember why or what you were looking for right? Probably people can relate to many of those. I would guess for sure. Drew? Yes. The night sweats. No fun. You know? So so some women describe Peri menopause. It is a time in their life. When they feel everything is changing, and it's just beyond a control. So the question is what is calling causing of these changes? Right. So at about this time, it's when a woman's ovaries are becoming less active slowing down and preparing for the body to stop menstruating. We are getting ready to enter menopause. So because our little ovaries have decided to close up shop, you may start having some symptoms that you've never experienced before such as what car was talking about. You know, those sleep problems that weight gain around your middle or the mood swings that don't make much fun to be around. Right. And wait game to you know, maybe weight gain that doesn't seem related to your normal activity. Yeah, you're exercising. Same that you always have your pretty much eating the same. But all of a sudden, you have an extra five ten pounds around that midsection. Right. You know, oftentimes, we'll have clients come in. And be like, I haven't changed nothing. What is going on, you know? Yeah. And that's just an indicator of your pre could be definitely getting into Perriman pause for sure. In addition to that, expanding waistline and trouble sleeping. You also may have things like your hair starts thinning. Yeah. You might start feeling more irritable. You might have adult acne, which is fun right to have adult acne and you're starting to get wrinkles. I I know I can get any better. Gosh, you also may be experiencing more anxiety, and there can be a lot of other symptoms as well. There can be things like more sugar cravings. You could be having some digestive issues feeling a little bit more bloated having headaches. So. It, you know, especially like you were saying the weights around the mid section or just the weekend in general does seem to be the most kind of concerning or problematic for the Ryan's that we come to see you for sure, you know, it's the first thing. Sometimes the first thing you notice because you're always thinking, why don't you know, you're looking at your stomach, you just don't want that weaking. That's why people initially come in. And then you start asking them questions now. Like, oh, yeah. I guess I'm not really I am forgetting some things or my hair is kind of finning, you know, it's it's putting it all together. So, you know, we know now we know the symptoms of paramount applies, and we understand the ovaries are not working as well as they could be and our hormones are out of balance. So the two hormones that are causing are problem is estrogen and progestin. And when the basic estrogen progesterone bounce is disrupted. That's when women and up with these symptoms. That's right. And you might be wondering what disrupts this estrogen progesterone balance? Honestly, there's a lot of things that can create this imbalance. But you know, if we're talking about nutrition eating a lot of processed carbohydrates and foods or beverages that contain sugar can certainly cause an imbalance of estrogen progesterone in the reason that this happens is, you know, let's just say somebody has a bowl of cereal for breakfast with milk and a banana glass of orange juice could blood sugar's going to go up too high. We're gonna the pancreas is going to release insulin to bring that blood sugar level back down and if that's happening day after day year after year too much, insulin in the bloodstream is going to lead to too much estrogen in the body. And that's right. So that's kind of how we get that imbalance of Astra jn to protest her own. Through nutrition exactly in you know, MARCY, I used to be. I mean, especially in college years, I'd say more high school in Cali. Yeah. I was kind of a pasta girl, you know. Oh, yeah. You know, lots of pasta bagels cereal for processed carbohydrates. Mo we were trying to seek carbs in. No fat. Right. Exactly. My deal that was the era of everybody's eating low fat. 'cause we'll talk more about that. We thought fat was bad. But it's not. That's right. So unfortunately, eating like that year after year when it gets to be Peri, menopause time women are more likely to have these symptoms. So we really want to be eating not the process Cobra carbohydrates, but more of a balanced eating plan. Right. Exactly. Like at Wayne wellness plan. Right, right. Like our nutritional, weight and wellness balanced plan. Exactly. So maybe you've just been a poor eater. Your entire life. Life. You know? So for years, you might have said yourself. Well, I'm gonna do something about my nutrition. I have to do it. But what happens? Life gets in the way, you keep moving forward, and you might say to yourself. Okay. Now, I'm going to do it. But then I don't have time to cook. Now, I don't have or I don't have the money to eat healthy or I'll just worry about my nutrition when I'm older when I have more time, and then suddenly you're older, and you feel what wired anxious bloated in your pants are getting tight. I mean, this is not fun. It's not fun though. Procrastination with your nutrition often does not turn out in your favor. Right. And it's so easy to do that, you know, I'll tomorrow or next year. It'd be my year. I'll start next week. That's for sure. Yeah. So we're gonna take our first break. You're listening to dishing up nutrition changing your diet from a convenience food eating plan to a real food. Eating plan takes edgy. -cation and it takes a lot of practice. That's what we provide at nutritional weight and wellness and we recommend starting with a series of classes. So stay tuned because when we come back from break mercy, and I will talk about some of those class options, and please give us a call today. If you're listening you can call us live in the studio at six five one six four one one zero seven one. Welcome back to dishing up nutrition before break car was talking about changing your diet from a convenience food diet to a real food plan. And I wanna share an interesting study just published in stroke a journal from the American Heart Association, and they reported that among postmenopausal women drinking to diet drinks daily was associated with a risk of having a stroke caused by a blocked artery and women who consume two or three more artificially sweetened beverages per day or thirty one percent more likely to have a clot causing stroke compared to a women who consume diet drinks less than once a week in the past women wanted to save calories. And I we say in the past. But we know that this is still happening. Yes. We do a lot of people just think, oh, I wanna save calories. So how can I do that? Well. I'm going to drink diet soda instead of regular soda. But I don't think people understand the harmful of facts, especially to their arteries. I know. So this information is really important to know. So that you can protect your long term health. And this is the kind of thing that we teach in our weight and wellness series. And it starting the week of March thirteenth. So you'll get information like that. And a lot more that's going to be relevant to your long term health. You're a car. I mean, I I really love that study. I'm glad that we said that because so many people are doing this diet coke or so at or whatever, you know, and it's just so harmful. So hopefully, they're hearing that today and thinking thinking more than twice about it in its diet coke, it's also those artificial sweeteners are really so prevalent there in yogurts bites. They're in a lot of like those prepackaged protein drinks protein bars. Team powders kind of really good one labels for the half for sure. So before break, we were we were talking about what are kind of some of those symptoms of Perryman applause, the lack of sleep the weight gainer on the midsection the fluctuating moods night sweats. So as far as you know, why why does that start happening, and what's more likely to cause those symptoms? Well, poor nutrition is definitely one of those factors. Poor nutrition can lead to that excess insulin that we talked about that creates more estrogen than progesterone right at imbalanced ratio, lack of vitamins and minerals can end up causing more symptoms and throw off that estrogen progesterone balance in like we were just talking about the low fat diet. Yes. It was just this misconception. That started in. I think in the fifties. Right. Exact started as like a marketing ploy. And so we all. Thought that we were supposed to eat low fat. And we thought that was healthy, and we would be the healthiest people around. Well, turns out it's not working out that way at Kara. Well, it's not and think, you know, people thought low fat would mean they would lose weight. She was also not the case because the food's end up being a lot higher in sugar hydrates another thing. Marcy, though. And and this is one thing that we that you would teach clients and I used to teach clients is we need beneficial fats. Tim, make our hormone. Oh. And so many people don't realize that right? Yes. Need fat for hormones for balance hormones, so eating a low fat diet means imbalanced hormones again throwing off that estrogen progesterone ratio. So I was just so grateful that when I started working at nutritional weight and wellness. That's just one of the things that I learned is eat healthy fats. And one of the main reasons is for hormone balance exactly, you know, and you can really tell I mean, I came you know, in the years ago, and I was eating low fat or really no fat because that would be ridiculous. You know, my hormones were silly then to and you know, as I've gotten older, and now you're ver- in this funds stage of life. I can tell if I'm not I don't not eat enough that now, but I am very very rigid on how much fatty because I wanna make sure that my hormones are working at top functions. You're trying to get enough. Right. Trying to make major him. I every time you eat my getting enough healthy fat, right? And said of you know, lot of our clients are am I getting too much? You know, I don't even worry about that. I'm right throw it on throw the butter on I need it. You know? And there's another factor that also weighs into hormone imbalance that is the part of everybody's life, but stress stress can throw off that s. Stra Jim progesterone levels. And I know that too. I mean when I'm in times of chronic stressful time, you know, things going on in my life. My body really does take a hit. You know? I get tired. My hair stars falling off out, you know, things like even my periods. Get more irregular. So lots of things sure, you know, stress can just what it does is. It causes your dream glands to produce the hormone cortisol and excess cortisol can lead to even belly fat. Right. Yeah. All these hormones are intertwined so they sure are one of them changes and the others can get out of balance. Peri menopause might start for women in their early thirties and continue on until menopause. And we were just talking on break that the average age of menopause is around fifty at some point during those Peri menopausal years. A woman will miss a period or several periods. And then we'll finally stop ovulating so taking into account that women make progesterone when they operate. It just means that a woman is no longer producing that hormone called progesterone, and so many times even when there's no obligation occurring. And no progesterone secreted that menstrual cycle will precede and a period will occur. So it's kinda kinda confused. Yeah. I know people are like might be fine. I'm still getting a period, that's certainly true. And that's because women can go several cycles on just estrogen alone and experience an excess level that just means there's more estrogen circulating in the body. It's like a vicious cycle. It is a vicious cycle. I always say that for sure. So, you know, some women have that light irregular period for years, but are not obviating. Right. So when women don't either late for months. Many months at a time the ovaries kinda become confused and the secretion of estrogen often becomes erratic and sometimes there'll be surges of estrogen followed by then a very low level of estrogen. So when there's a surge of estrogen you might feel things like breast tenderness or water retention even mood swings weight gain, the things we've been talking about so bio chemically and hormonally a lot of hormonal shifts are currying and all of these shifts really lead to weight gain sleep problems in mood swings. So you're not going crazy. It's really your body trying to figure it out. It's biochemistry. Yes. So some of you listeners know that for the past several months, I've taken a break from working individually with clients so for the rest of the format for the show today. I want it like pick mercy's brain. Kind of an interview type formats this'll be a blast for everyone. You know, I'm just going to ask her questions about how she or you know, she has the same type of knowledge is our other nutritionists while when it comes to hormone, so MARCY, I'm just going to ask you how you know when you're working with a client. What would you do to eliminate or even just reduce those uncomfortable Perryman apostle symptoms ones? We've been talking about night sweats. Right. Sleep issues mood swings weight gain. Right. Like as it's time to get into good stuff. Right. Well, you know, what I'm working with a client? I really ask a lot of questions. Just like, I'm sure you did too car. I mean, we have to be investigators. We're trying to you know. And in fact, I always say to my clients now governing. I'm gonna ask you a lot of questions, and they look at me like, oh, no interrogated, but I really, you know, I truly understand these symptoms because I am fortunate enough to be in Perryman apostate of my life. So I really know. Oh about mood swings. You know, the irregular and your Radic, periods and nights watts. So first of all I kinda dig into their lifestyle, and I'm looking for factors that may be putting their hormones out of balance. So, you know, do they have work and family stress? What what did he eating? What are they not eating? How active are they are they sleeping things like that? And there are so many different reasons involved in hormonal imbalance, and including men as well. You know, there's toxic the toxic environment. We live in today. So men are not excluded from this hormonal imbalance as well. Right and toxins are such a big part of this. We're going to talk more about that. When we come back from break. You're listening to dishing up nutrition it if you're like me, you love to save money who doesn't know. So if you want to know how to save fifty dollars. Well, when you sign up for the weight and wellness series by March fourth in the classes will start the. The week of March thirteenth you can save fifty dollars. So that makes the cost of twelve hours of life changing nutrition education, only one hundred ninety nine dollars a net. Who took the classes said, these classes changed my life. I kicked my soda habit. And I feel so much better. You can sign up online at weight and wellness dot com or you can call six five one six nine nine three four three eight. We will be right back. Welcome back to dishing up nutrition. You may find the easiest and most convenient way to get the information and motivation to change your eating is to take our online series of classes, you know, I highly recommend our twelve week nutrition for weight loss program. The presenters are really great. You know, we have. Now, she starts by leading the discussion through her personal victory of losing ninety pounds in a healthy way. And keeping it off for eight years, which is amazing and great, you know, she is also joined then by Mel who is a long-time dietitian who knows how to connect with people and motivate them. So check out our nutrition for weight loss program online at weight and wellness dot com or call six five one six nine nine three four three eight and get answers to any of your questions, so MARCY the next section that. We're going to talk about is how. You know, incorporate real food to balance some of these hormonal issues that people have in their paramount apostle years, and as a nutritional counseling company, I know that nutritional weight and wellness, we always promote food. I so instead of jumping to supplements things like that which can be very helpful. And we will address, but we always want to start with an eating plan. We sure do and, you know, whether you're impairing menopause or menopausal the diet may or the the meal. Plans remain the same right? We don't it's not different for rights for each category of your life. And that is a question that we do get quite a bit. I have to eat a certain way and paramount pause versus menopause. Right. And we just want you to, you know, eat balanced. So it is one of those things that I always tell my clients to you know, we're going to start with food. I because you need to get this under control before we can move on. So you know, if a woman is. Having many different symptoms. I always start her out by doing you know, maybe eating every three or four hours. Right. And so what would that kind of look like it would be maybe starting with a serving of grass fed meat. So maybe four ounces of grass fed meat at your meal and two to three cups of then struggles green leafy vegetables are going to be great in about a tablespoon of healthy fat. And it comes out to be the healthy fat comes out to be about ten to fourteen grams of fat per each for each meal and snack as well. And you know, what many people don't realize is that these good fats are like we talked about earlier there helping to make our hormones. So what are good fats? Well, it's butter one of them coconut oil olive oil or even including some nuts seeds. They're all building blocks for our horn. Moans so MARCY. I just started a new thing last week. Oh, I do have Cup coffee in the morning. Nice. Very nice. I'm in my coffee. I always put coconut oil in the past. Yeah. And I just started a friend of mine was telling me how she put. She does the bullet proof for where you do like you whip it in a blender with butter, and I think I'm C T oil. So I just I do it the lazy way I put in. I wouldn't teaspoon of coconut oil and a teaspoon of Kerry gold grass fed butter. Oh, yes. And it's so delicious. So that's that's one way that I am getting healthy fat right away in the morning, right away and stabilizing your blood sugar right away in the more. Exactly. It actually does help to stabilize. I don't get quite as much of a coffee. Yeah. I know like spike exam Lee so to make hormones we need to be eating these good fats like MARCY said. Butter coconut oil olive oil avocados because our hormones are made from healthy fats, and actually cholesterol is well, right. So we need to we do need to include some foods that have cholesterol, you know, otherwise, our liver is going to just make more cholesterol. That's how much it's needed right in the body. And then summer, you don't wanna be right, right. So things like a jokes are, okay. And actually that's a great way to balance hormones. Exactly, good information. You know over and over. I still see women who are frady the Phat though. And in fact in just this last week, I had a client come in. And she was literally floored by eating healthy fats. She and she was struggling to kind of wrap your mind around it. But I just told her I eat fat all day long. You're going to be okay mic. Just just have some faith and in jump right in. You know? So I just try to convince them to add just maybe two teaspoons of good beneficial fat at each meal and snack and what they'll find that. They'll find theirselves less irritable. They'll have less anxiety, and you know, what they all have less wrinkles. And that would alone sell me on any fat. Especially now and most importantly, their cravings will go away, and they will actually lose some ways. You know? I remember when I was seeing clients how challenging it could be to have, you know, for someone to change their diet. A lot of times it does not come easy. And as nutritionist we find that people need to learn a new way of eating, and it doesn't necessarily happen overnight. They really need to get the information and the education, and then they need to practice and practice more intil, it becomes a habit. Exactly. And so I I also remember clients who were afraid to add fat because they thought, oh, I'm going to gain weight and one of my main goals to lose waves, but we give them the science behind it and the information, and we support them. And then if they incorporate fat, you know, maybe after a couple of weeks or a month to there. Amazement and delight they're losing weight by eating more healthy fats. Exactly it really truly does amaze them. Yeah. And you know, time and time again, you know, clients will come in or you'll get kind emails saying, oh my gosh. You've changed my life. I feel great. My, you know, all these great things. So this happens this really happens. And you know, there's another cost for hormonal imbalance that we haven't gotten to yet. And that is going to be gut health. You know, so when I talked to my clients about their gut health in how it affects their hormone balance. There really often surprised because that doesn't usually is not a connection for them either. You know, so what I really just explained in simple terms. I just lay it out if your gut is unhealthy, and so poor that you experienced constipation, you're not able to detox, you know, those toxic estrogens which meant which. Kind of puts you into and help you cut develops estrogen dominance, right Carl. Yeah. Mercy that makes a lot of sense how you describe that. So basically, I mean having a bowel movement is one way that's one of our detoxification systems. Correct. Is our intestinal track. So it's basically all those things are getting backed up laying access hormones. They're not being released. I always say if you're painted your toxic. So we need to get your moving. You know mentioned. Oh, sorry. You had mentioned estrogen dominance, would you mind explaining to listeners more about what that is? Yeah. Let's talk about that. You know, Astra jn dominance is a access of harmful toxic estrogen in your body. And that's kinda the gist of it. But I think it's important to explain it a little bit further. So when women obviously, they produced the hormone progesterone and when women stop op. Relating. They no longer produce progesterone, which is known as are calming hormone. We want that. I I definitely need that. No. Progesterone is what helps you sleep through the night? And it also supports are good moods. So once our ovary stopped making progesterone, no other organ takes over to produce it. So what happens that progesterone production comes to a screeching halt? So the ovaries are making progesterone right where menstruating and up until that Perryman pause. You know, menopausal age. So what about estrogen then does estrogen production stop as well? Like you said progesterone stops. Right. Well, that's a great question. So, you know, no, not really because when our ovary stop that estrogen production are adrenal glands will actually take over and make about forty percent of what our ovaries previously made. So also on our fat cells, we produce estrogen and, unfortunately our environment produces. Toxic estrogens. So today most women and even some men have too much estrogen including the harmful toxic estrogen which is referred to as what we've been talking about that estrogen dominance so act s estrogen keeps up, you know, can keep us up all night. It makes us crabby it affects our memory, and it really leads to that week game. And there are, you know, many many studies that link access estrogen to cancer, and especially breast cancer interesting. Very interesting big one to hear about you know, my goal really is to teach women how to detox their bodies from these access estrogens, and what we wanna do is. I thought, you know, one of the first steps is really just eliminate meat and dairy products with hormone residue does by we always talk about, you know, a nutritional weight and wellness eat, the grass fed meats and things the inorganic. Agana? Yeah. You know, the next step is then to eat those Ganic vegetables lay. And especially the Christopher's vegetables, like, broccoli, cauliflower, kale and Brussels sprouts. They and lastly, they reduced your cortisol levels by eating you wanna be eating every three to four hours. And then, of course sleeping the wonderful seven and a half to eight hours a night, which we all get right? That's hopefully, we are. I know mercy. That was a lot of information. I it's time for a break. Maybe when we come back for break, we could just kind of recap that. Yeah, I think he should very very important. What you just said. You're listening to dishing up nutrition, the nutritionist at nutritional weight and wellness are experts at helping clients detox harmful estrogens from their bodies. If you're concerned about your hormone balance. Call six five one six nine nine three four three eight and set up an appointment with the nutritionist. So you can. Start feeling like yourself again. And don't forget to tune in next week because Caroline JoAnne will be discussing weight loss habits. We'll be right back. For welcome back to dishing up nutrition as a clinical nutritionist working individually with many women who are experiencing estrogen progesterone imbalance. I always recommend eating real food. I, you know, things like vegetables, and especially those precipitous vegetables cabbage, Brussels sprouts, kale, broccoli, you know, you get the pitcher the ones. Everybody loves the most. You know, they really helped to detox estrogen naturally, and I will often recommend adding to key supplements. And the first one is astro- factors, and Ezra factors is really a wonderful supplement that promotes estrogen balance and helps to relieve hormone related symptoms. It's designed to address mild mood swings breast tenderness, cramping sleep issues and those threaded night sweats. I usually recommend taking one tablet with each meal. And then in addition to those Astro factors. I often find natural for gesture on to be a very help to be really helpful in restoring that estrogen progesterone balance, so protest a key. And pro just are two great natural progesterone body creams, and they're both available as is astro- factors at all seven of our locations. And also online at weight and wellness dot com. In, you know, mercy. The the pro Jess has been something that has really helped me. Yes. And I don't use it daily. Right. But you know, I will use it before bed occasionally, especially if I'm in a pattern of waking up. Okay. It'll the night it just really helps to get more of a restful night's sleep less likely to kinda wake up sweaty things. Like that. Exactly. And like we said earlier, it is our calming hormones if you are low and progesterone you're having what car is experiencing, you know, not sleeping. Very good. Are those nights? What's while? Maybe it's something to really look into, you know, bringing that progesterone level up in its natural progesterone right is to kind of clarify. It's very different from synthetic or moan, it's a natural progesterone in it is, you know, I would I would consider it a lower dose. Ryan, you know, it's twenty dollar brass. Yeah. Which is I believe what are over. Would produce in a day during normal functioning or cycling, a yeah. Exactly. Exactly. So before break, you you had a lot of really really good information. And I think we should just recap in case somebody missed any of it skewer talking about while estrogen dominance. Yes. And what leads to estrogen dominance? But then also you gave some great tips on. How do we bring that level back into balance? So we have more even progesterone estrogen and not not too much estrogen. Right. So you had mentioned, you know, switching or, you know, stop eating I guess animal products that have hormones Ramon. And also, you know, the dairy products with hormones, so we really want to be looking at more organic we do. It's just going to be a much better way to go. Because we want to get the toxins out. We don't wanna keep putting more in right, right? Exactly. Oh, you know, the organic Christopher vegetables would be wonderful. And I think that also when you're not having all of those taxes in then it'll help repair your guide, and that was one of the things as well that causes that hormonal imbalance is going to be gut problem. Let's great point. You know, mentioned constipation means you're not getting rid of excess estrogen. Exactly. And so we want wanna clear it all out with eating, you know, kind of balance through our day with those, you know, nontoxic foods and and making your goal. I mean, if you wanna feel better we kinda have to put the work in rights, and then at the last part, you had mentioned reducing cortisol levels and one thing that can help that. I mean, people might be thinking, oh, I have stressed in my life. How do I reduce cortisol? Well, waiting too long to eat or maybe not eating the right balance of foods can cause more stress on. On the body. So just simply by eating in balance. Every three to four hours actually will help you reduce cortisol just all by itself it. Sure. Well, it's very easy. Yeah. And then as much as we can getting that seven and a half to eight hours per night asleep. They'll definitely help. Yes. So you must know that this whole program to rebalance hormones doesn't happen overnight. It can take months to change your food habits. But it's just it's really important. You have to start somewhere and truth be told the only real way to balance out those hormones is by taking a look at what we're eating and to start incorporating real food. And you had mentioned a couple of key supplements while the Astro factors and the natural progesterone cream and meeting with a nutritionist on a regular basis is really going to give you that additional support. So you can you know, these things will start becoming habits in how that's right because it does have to become a habit, and it takes a long time as we all know. I mean, even when we started eating butter, right? It was it had we had to practice that. We it's so we're not we all have to go through it, and you know, to detox, you know, just bit more on his detox of s excess estrogen. We want will also help to reduce your cancer risk. And it takes a very thought out prescriptive plan to do that. So step-by-step you change your eating behavior you begin to avoid from those environmental toxins, and you know, some of those environmental toxins things like plastics pesticides. Once you start taking out really nurse. Nurturing yourself your body's going to respond. You know, some of the serious health risks to both women and men with some of these high level toxic estrogens have been found to be connected to increased risk for depression, inviting increased risk of breast and prostate cancer, you know, an increased risk to also developing an auto immune disease and also an increased risk of becoming overweight or obese so re-balancing hormone level that really any age is critical for your health and well-being, you know, so don't put it off. I mean, there's a lot of things that can happen when you're in a toxic state. I think it's interesting that you had mentioned increased risk of breast and prostate cancer in really any reproductive type cancer is more like. Likely to occur with high levels of estrogen. Exactly. So like we said earlier in the show. You know, men are not, you know, counted out on this exactly this is important for them. Yeah. I know we associate estrogen as a female hormone men men have estrogen as well and concert become estrogen dominant. So I wanna share an interesting story about how diet could wreak complete havoc on your hormones, so many years ago a woman in her early forties came into nutritional weight and wellness for an appointment. Now, she had gained a lot of weight over the past fifteen years and was looking for some ideas on how to lose the weight. That's initially why she made the appointment or so she divulged her medical history and explained how you know how she'd started gaining all this weight. Well, this led to her story about how she was having heavy periods. She had also had fibrous tumors severe endometriosis and then eventually a hysterectomy at the age of thirty two. So what could have caused this really extreme hormone imbalance? Well, I mean once we kind of figured out what she had been eating and drinking. It was really her diet that had created this hormone imbalance. She had been eating low fat foods, but also drinking a lot of soda up to ten cans of coke per day for several years, and you know, one twelve ounce can of coke has about forty teaspoons or excuse me, forty grams of sugar which has ten teaspoons, which is a lar-. Yes. So ten times ten let's one hundred twenty wounds of sugar per day. And that's not factoring in any other sugars or carbohydrates. That might turn into sugars. So that might sound extreme to some of you listening others may actually relate to that story. But it's a true. And a very real example of how a diet of just too much sugar too, many processed carbohydrates could create that estrogen dominance all those harmful toxic estrogens. That's right. And as we mentioned earlier toxic estrogen thirst, serious health health risk, and they can have devastating effects on your hormones. So you know, if you do feel like you could benefit from an appointment be sure to call our office. So our goal at nutritional weight and wellness is to help each and every person experienced better health through eating real food. Thanks for listening to dishing up nutrition. If you enjoy this podcast, please share your favorite episodes with a friend or leave a review on I tunes, Stitcher, or I heart radio content and opinions. Are those of the hosts or presenters they are not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.
Stop Dieting to Lose Weight
"Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel stay tuned for practical real life solutions for healthier living through real booed nutrition. Slow down you got to make a mom last just kicking down cobblestone fund crew. Welcome to dishing nutrition. This is brought brought to you by nutritional weight and wellness and happy New Year. It is the New Year. This is the first show and the first podcast. If you're listening to the PODCAST for the year two thousand twenty so of course we knew that our show had to have the topic With a weight loss success story for the New Year today. Almost three quarters of adults in the United States are overweight or obese. Most of these adults have been doing things like counting. Calories counting points leans sadly people are more overweight than they were before they started dieting with that type of approach with that low fat low calorie accounting approach so no wonder that several books have been written about how diets don't work and we do. We agree with those author so this morning gene. We're going to be sharing our real food approach to weight loss and the majority of people in the US really. Here's the top. Here's the title all of our show. Today Stop Dieting to lose weight since the early nineteen fifties. We have just been inundated with this information information to eat. Low Fat Foods. Count calories eat low calorie and dieters are always told to kind of follow this approach and it's really lacking its first of all it's lacking in key nutrients and for a lot of people it can be like a starvation plan. So how did that workout not great because again more people are overweight and obese than ever before. So I'll introduce myself in. They my co-host. My name is Kara. Harper I'm a licensed nutritionist. I have a master's degree and holistic health and I'm also a certified nutrition specialist and really excited to be here today with my co host and weight loss. Expert Nell calls. Oh expert Bird now you who are the year the testimony to nutritional weight and wellness who lost ninety pounds eight years ago. You've been able to maintain that ninety pound weight loss us by eating real food. Yes and now as you know less than ten percent of people who lose weight keep the weight off. So you're the you're the Unicorn. Yeah we were just talking right UNICORNS. That's really what you've accomplished is amazing. And and you should be very very proud of yourself and maybe even you should be written up in a weight loss book I know you're a testimonial to our company. Absolutely maybe that's good enough now. I put my energy there so yeah I don't yeah. Thank you so much for that. That phenomenal intro Boost to my my ego this morning but I don't think being featured in a weight loss book is is necessary. I just want to you know for are you within the sound of my voice inspire you to give up dieting and eat real food several times a day to lose weight. That's a different message. Then you've probably heard this time of year no more starving yourself. It is a known fact that as we get older and I am getting older older our metabolism slows down more and more every year. I also know that eating protein several times a day boosts my metabolism for a few hours so I practice eating grass fed protein several times a day to keep that fire stoked to keep my metabolism fired up. Now I think our listeners would love to know what is and one of your biggest struggles maintaining the ninety pound weight loss. So I guess it's it's one thing and we'll get into a little bit later about the weight loss. Yeah but what is what is it like with the weight maintenance phase. Yeah we were just talking about this before or the show that the biggest struggle is not to get back into that. Dieting thought pattern which you would think after eight years of losing the weight and then keeping it off that I would have broken through that and I have but really that those. Those messages are very sticky for people because low calorie and and low fat eating slowdown. My metabolism and it's really challenging. I think this time of year to not see some of the ads coming out and you you know they're they're everywhere they're on facebook. They're on TV. That say you know we have the answer. Low Fat low calorie eating. But I want to tell you before I came to nutritional weight and wellness. I had many years of dieting and with each of those diets that are being advertised. Soul readily right. Now I did lose weight but I quickly gained that weight back and even more so I would get this quick hitting saying it was always twelve pounds for me so I would immediately start to feel better. Feel like my pants are getting better And it was within a few weeks or months that I would be heavier than before so I would get that quick hitting. Hey you know this is working and what was so cruel about what it is that it would come right back on as soon as I because what what they don't tell you is that you're losing water and you're losing muscle. Aw and be so frustrating when you have that you know first little bit of success and then it starts to stop and then and you start gaining and you start gaining more than before. So how did I gain that hundred ninety to one hundred pounds is because I would go on those diets and then I would gain you know twenty pounds More than before. So you do that. You know I say fifteen times and twenty seven my twenty five years of dieting. You know that extra twenty pounds ten twenty pounds at the end of each of those Yoyo. Diets is GONNA add up. Sure sure and and also we know just bio uh-huh chemically With all the training nutrition training that we've had that that really impairs metabolism kind of that the ups and downs the spikes and the losses awesome. Yeah right yes very very frustrating. Now how old were you when you first started dieting and then I mean you might have already answered this in your her in the last segment but did you lose any way like the very first time that you started dieting. Yeah and it was because I was twelve I could have done just about anything anything and and lost weight but that was the first year I went to weight watchers. I had to be I had to be Sponsored by somebody because I I was so young so my mom took me. I was desperate. I was coming into my eighth grade year and I was the Chubby kid so depressed and I did ED lose weight But I had a miserable summer and I actually just just recalled the story of being there used to be a kmart in Burnsville and we were my mom and I were walking into the Kmart and I had been you know really existing on Tuna with no Mayo just just plain tuna And Lettuce and really starving myself. I took it too far and I hated K.. Mart parking lot so talk about biochemical damage. I was really young long and I was. I was really taking that low calorie low fat message so dry tuna basically with dry lettuce And I was depriving myself. And then I that's where it began really so then you do that long enough and then you start to rebel. Your body starts to rebel and I gained all the way back. I started eating eating eating eating and really couldn't stop so for those reasons. I WANNA share with you. What I didn't know? Aw then which was the important biochemical fact that we teach in our nutrition for weight loss series which I am one of the teachers when you go on a low calorie salary low fat diet. It creates a stress response in your body. I mean think about that. I'm walking along and I drop over twelve thirteen the sad sad story and probably quite common still to this day. I would hope it wouldn't be but it's it's probably very common instill but really my body was telling me I don't have enough here to go on. Because of that stress response. The adrenal glands were releasing the hormone cortisol and that excess cortisol creates more insulin resistant. So that's what started all that insulin resistance in my body which which then you know initially lead to weight loss but then started showing up as belly. Fat so personally I don't want to create create that Cortisol response so now. I eat every two to three hours. And I'm not eating dry tuna on driverless. I know what I skip a meal or snack I gain weight because that court is all that when my blood sugars getting too low that cortisol response is going to help me to gain weight. Wait which is especially around the mid section eight that belly fat. Yeah and you would I think a lot of our longtime listeners have heard the term insulin salon resistance. Yeah we won't go into deep of a dive with that but insulin resistance just means that it's harder for your body to get the glucose into the cells out of the bloodstream and into the cells. So you're just more likely to gain weight to store fat. It's more difficult to lose weight. Yeah we have this great visual in one of the classes of your cells and there's locks padlocks all over the cells rights rate so if you think about it you're you're locking yourself cells. Those in nothing really gets in or out. That's you know making that happen. So essentially what was a lightbulb moment for me as when I was on these diets. It's my cells. Were locked up in that glucose that I was getting from my diet could not be used for energy. So he'll low energy. I felt you know fainting. Okay so he hit me of low energy right right well. It's already time for our first break will talk more with now when we come back. But you're listening to dishing up nutrition and because we know that it's a new year we also know that many of you are looking for a weight loss solution which is why we have our topic today. Stop Dieting to lose weight and again our special guest is now calls lost ninety pounds eight years ago and has is remarkably been able to maintain that weight loss so stay tuned. You don't WanNa mess the next part of our show because she has more to share. Welcome back to dishing up nutrition. If you're looking for a weight loss program but you're too strapped for time to take it in the classroom. We have a solution for you. Take our nutrition for weight loss series online. Our nutrition for weight loss program is twelve one hour classes. Plus Two who individual nutrition appointments with a nutritionist or Dietitian. I was actually one of the instructors. So you'll see my face on that series Sign up up online at weight and wellness dot Com and get started today no better day than today yes. Today is a good day for that. I love that we offer that online nine. Well how you can. I always think of people like in the winter. I live in Minnesota doing it in their jammies with their hot tea. Absolutely absolutely fantastic. Yeah before break you know we were. We were talking about insulin resistance. Well first of all we were talking about how low fat low calorie kind of starvation Ding. For as a weight loss approach backfires because of the increased cortisol and the stress response and then subsequently the weight gain. That happens after yes and so what he was saying. It's really really important for everyone to understand Dan that if weight loss is a goal of yours. So we're just GONNA go over that information again. When people skip meals and their blood sugar level gets too low that actually does create stress response in the body so it triggers the adrenal glands to release cortisol which is a fat-storing hormone and so to lose weight we really need to avoid stress especially this stress? Response that comes from a starvation diet infrequently skipping meals will result in low blood sugar and so then you had mentioned that kind of the first place people see that is weight gain around the midsection. AH BELLY FAT. What else can create a stress response? That you know might make it more difficult. Lose weight might cause more belly fat from Cortisol Cortisol is. Can you think of like one. Stress Response was the locale. Yeah stress responses. Yeah one that I became very aware of years ago I discovered whenever I was short on sleep I gained weight or I just felt like I wasn't able to really say no to those this gooey. High carb foods that we all are faced with at the Office for example So even if I had not eaten any differently than usual aw or had not eaten extra food. I would gain weight from lack asleep now. That is not a message. You here in a lot of Diet plans right. So after I learned that lack of sleep which is less than seven and a half to eight hours could also recreate that stress. Response releasing the fat-storing at storing hormone. Cortisol that can increase belly fat. I understood why my pants would start to get tighter so essentially you weren't changing anything thing. No let's say your food was the same activity was the same. But you weren't sleeping enough. Yeah and you were gained weight absolutely and that's basically so if you're not sleeping seven and a half hours absolutely right in the nutrition for weight loss classes. That's one thing that we do teach we teach about the importance of getting adequate sleep for weight loss in Dr Matthew. Walker's book why we sleep. He quoted some research that was conducted at the University of Chicago. Sleep Center her and the study reported people who sleep only four to five hours a night. They were hungry all the time and then people who consistently insistently are lacking sufficient sleep. They they actually kind of lose their hunger control And this is all hormones. Are Hormones get out of balance inadequate it sleep decreases the hormone called Leptin. Now Leptin is supposed to make us feel full and satisfied and on the other hand and lack of sleep will increase the opposite. Hunger hormone called Greenland so that sort of intensifies hunger. So we're just flipping everything everything the wrong way right. So that's why I was craving those donuts. You know we are what the the sugary foods just had no defense against them because it wasn't getting sleep right right and so it's very again. We get back gets back to being biochemical in hormonal. We can't maybe see these things but that's why people have these strong cravings is when they're not sleeping then another study from the University of Chicago Sleep Center found that when participants were not sleeping enough they ate more food food and those foods were more processed foods so those were the foods they were craving. We're kind of the high sugar process carbs. You had said the Gooey we car yeah. The describes it per gooey Carmel. Yeah I mean think about it. How if you haven't slept the night before? Or how good does that sound Claes. Don't you know you name it absolutely bad bad bad so I think one reason I have been able lose the weight and to keep the weight off is because of Kara. Kara was my first two. I and favourite nutritionist at nutritional weight and wellness. And you did it. Teach me about the importance of getting adequate sleep back when I first came to you when I had all the weight to lose I do remember being I would almost say I was almost INSOMNIAC. I was not sleeping at all very very well most nights but I was really not sleeping and thanks to you. I now know the importance of adequate sleep so for me. Adequate sleep. Sleep is at least eight hours most nights And I feel that's increasing thing as I get older I feel like if I don't get that it's really hard for me to live. My best life actually feel the best and my metabolism awesome works. The best when I get you know ate half to nine hours of sleep most nights however this has been a hard habit for me to practice so the last last couple of years I've been working on getting my MBA. I work full time. I have a family have a couple of dogs. House remodeling lied on. Yeah there's always something going on so I do have to prioritize sleep And why I need to get that eight hours. Asleep is to maintain my ninety pound weight loss. So I know very quickly when I'm starting to lose touch with my sleep or not getting enough sleep because the weight really does has come back fast so I have had to make that a priority to lose weight but also to keep it off so think about it can sleep become a a priority for you. It really does have to become a priority. It doesn't for very few people. Does it just happen right to be very intentional about a AH preparation of going to bed getting into bed at a certain time you know kind of to map out your schedule turn the tech off. That's a big one screen time time for sure today. So many people struggle with their sleep. Many of our clients are only sleeping. Forty five hours per night. Especially those who are carrying extra weights and as a nutritionist. The very first supplement that I recommend for sleep it's called Magnesium glycemic eight and when I was doing doing research for the show today I came across an article and the article just listed some signs and symptoms of deficiencies of being deficient of magnesium. So I'm going to share a few of those symptoms with you because you might be someone who has a Magni a magnesium deficiency and because the list is so long and I'm getting a notified that we're we need to take a break pretty soon think I'm just going to go to break. And we'll give you those magnesium deficient Cya Cya when we come back and you're listening to dishing up nutrition and for the past twenty five years the plan that we created at nutritional weight and wellness to help help people lose weight and restore their health has been to eat high quality real food and balance and research from the National Institutes of of health. Just from this past June found that when people eight processed foods they gained weight and craved more food so when people eat real food balance. That's when weight loss occurs. People feel better have more energy better moods and fewer aches and pains. Have you ever tried one one of those deprivation diets that make you thinner for a while but looking haggard sad. I'm here with anesthesia. Who has the reverse going that radiance of good health off anesthesia? You credit the nutritional counseling you got at nutritional weight and wellness. Yeah I met with Joanna about three years ago. She definitely helped me lose a good twenty pounds but in addition into that I stopped drinking energy drinks and as a result I no longer battle with restless leg I sleep through the night. How else other than your weight have the changes that you made impacted your so help? I focused better. I sleep through the night. I can remember people's names and what about the food reading now. I get to eat all the protein fruits and and veggies. I shop at the grocery store like everybody else. Can you eat out with your friends. I do I might add it my meal a little bit. But I'm still at the bars and restaurants with all my friends and family could nutritional weight and and wellness help you like they helped anesthesia. You can check them out at weight and wellness dot com or give them a call six five one six nine nine three four three eight. Come back to dude. Dishing up nutrition or nutrition for weight loss. Twelve class series starts the week of January thirteenth at all seven nutrition for weight loss locations. If you signed up by January sixth you can save fifty dollars with our early bird. Special the nutrition for weight loss program. AM is based on eating real food that you can buy in your local grocery store and you can cook for your family. It is also a plan that will support your memory memory your energy your moods and so much more sign up today by calling our office at six five one six nine nine three four three three eight or online at weight and wellness dot com right now. Should we go back into talking about sleep so interesting yes yeah love this connection again. Lack of sleep leads to weight gain and difficulty losing weight cravings carbs and process sugar. So so that's what we were talking about. And then I had recommended that my first go to supplement for lack of sleep is magnesium mg lycene eight. So here's a list of signs of being deficient in magnesium. The first one is muscle cramps or muscle. spasms eye hi twitching. So you see a pattern here. been kind of twitchy or muscles twitching. Spasms headaches and migraines anxiety and depression emna insomnia or really any type of sleep related problem. High blood pressure irregular heartbeat also known as Arrhythmia. Osteoporosis so as you may have noticed one symptom of magnesium deficiency that I listed was insomnia and for Insomnia I usually recommend taking four hundred milligrams of magnesium glysophate at least an hour before bedtime. Not Everybody needs that four hundred milligrams for some people two or three hundred might be sufficient but I also want you to know that there are people will they need as much as six to eight hundred milligrams of Magnesium Guy Sonate as nutritionists Dietitians. Everyone at nutritional weight eaten. Wellness is an expert. That can help you to get sufficient sleep. So I want to tell a noteworthy story that will grab your attention and this was a client that came to nutritional weight and wellness. She was only sleeping four to six hours a night for decades. Can you imagine. I don't know if that was view. Yeah it could have been a long time to not be sleep than ask six hours. So she met with the nutritionist. And after hearing about the importance of getting that at least seven and a half eight even nine hours of sleep. She actually decided to leave her stressful job. Yeah which was really a cause or one of the causes for the insomnia. So for the next three months. She slept nine to ten hours every tonight. And guess what Yeah. She lost twenty pounds. Wow she wasn't counting calories or restricting. She didn't even change your diet. She didn't change her exercise habits. She just increased her sleep from like four to six hours per night up to nine to ten hour and that created a twenty pound weight loss. Wow that is a great story so her hormones got balanced right. Yeah Yeah just just through sleep. Yeah you know who doesn't Love Sleep. In addition to taking magnesium glysophate. I need my bedtime snack so to keep my blood sugar balance throughout the night. My snack is a well-designed snack for blood sugar control. So if I ate popcorn at bedtime I would wake up around three thirty and would not be able to get back to sleep keep. Popcorn is so high in carbs that it would raise my blood sugar and then around three to three thirty. My blood sugar would crash and that causes your your brain to wake up So My brain would have no glucose and I'd wake up full of anxiety and staring at the ceiling so to keep my blood sugar imbalance balance and to avoid experiencing any of that. My snack is very. It's almost like medicine. It's very prescriptive so I need about a half a cup of fruit and lots of natural fat so for example you take half an apple and put a couple of tablespoons of peanut butter or up. My brain unhealthy. Snack is half a cup of fresh berries with two tablespoons of heavy whipping cream. Yom I love that stack high due to sometimes I throw a half a cup of frozen frozen berries in the blender and heavy cream and blend it that is almost like an ice cream treat to balance my blood sugar all through the night and no insomnia for me so back when I was dieting. I was told to eat only low fat foods and don't ever ever eat after seven pm but unfortunately fortunately I'd wake up starving with anxiety and I could not get back to sleep and it was really a test of my will to be able to get that out. So what you're saying is so you were being told to cut calories cut the fat you know. Stop eating at a certain time in the evening but then you weren't sleeping sleeping which was sabotaging weight loss efforts. Yeah and most weight loss plans or weight loss talk. Don't ever mention the sleep. Component right and I really at the forefront of what makes nutrition for weight loss. So different is that we incorporate that discussion of sleep and really troubleshooting full shooting being a detective about why. You're not sleeping When you meet with the nutritionist? And that's really really important so you can get your sleep because his of the very very well researched links between sleep and weight loss. Yeah right and it's not a one-size-fits-all approach. There are a lot of factors that go into insomnia. And that's why like you said meeting with someone can be super helpful definitely and some people who eat you were talking about this overly restrictive diet and they eat that way and they wake up in the middle of the night completely starving because their blood sugar is so low. They're not getting glucose or or blood sugar into the brain and a lot of these people and up coming nighttime eaters. Yeah and could be even binge eating at night. They might go to bed and even get up in the middle of the night and just eat a pint of ice cream sort of out of desperation or whatever else they can find to satiate them. You know CH- endless cheese crackers and so I'd like to talk a little bit more about that because I really think that this is a serious issue. is not eating enough during the day. Yeah but when we say not eating enough we're not just talking about like cereal and bagels goals talking about not eating enough protein vegetables healthy fats. Yup skipping meals and then getting to nighttime I'm in feeling like you're out of control and don't have any willpower left. That's right your tank is empty. Tank is empty and so I think think now. We've made our case of why people should avoid dieting to lose weight but our listeners might be wondering well what do I eat right right. That is a very very important point so first of all I think people have to decide what their priority is when it comes to their health and and wait loss. I knew my eating habits and my weight of about two hundred and seventy pounds when I started. We're not good for my health. I realized I would have type. Two Diabetes Abbes in a few years. That was really a big driver for me to come to see you. That first time was scared to death of diabetes. My joints would break down. My risk of cancer would go up and my blood pressure would skyrocket so weight. Loss and weight maintenance became my priority so in addition to my eating habits my weight I I knew I had to deal with a little secret of mine so every time I was on my way to Home Depot to get something something I needed for the House House right. lightbulbs nails for my husband so he could complete a project. I would start to think about that bag of chocolate covered peanuts at the checkout counter. Somehow they would always appear in my bag so I would drive home slowly so I could get a eat. Every single one of them in deep shame before I got home and no one would ever know and and essentially it didn't happen right. I didn't want anyone to know that I was a secret. Eater you may have heard of a closet Eh. Because I was so ashamed. I know I'm not alone here. I recognize that I needed help and ongoing support so I set up an appointment with Kara. And she had been become my nutritionist. For many years. Helping me troubleshoot sleep helping me troubleshoot my diet so I actually set up many many appointments with Kara. I remembered my health was a priority. So I still see a nutritionist. Every couple of months even though I'm in maintenance mode I also took nutrition for weight lost series several times to get to my goal and then I went to a teacher training at nutritional weight and wellness and I'm currently going through an advanced teacher teacher training so I can help others on their weight loss journey. I know personally I cannot even start with one piece of candy or one cookie or one glass acid wine because one is never enough for me and I think we were talking about before Before the show started the You you know the new spate of commercials and one very famous. One is with Oprah clapping the bread together saying goodness. I love turn. This is one of those. This is one of those things that gets me. Hopping mad is because one is never enough for me if one of those loaves of bread. She's gotten her hand. I would never lose weight and I think it's a really bad message for people to see. I know I I agree with you and maybe it's already going to be time for a break when we come back. I'd love to talk a little bit more about the whole Ma everything in moderation yes. Let's do it You're listening to dishing up nutrition when we sit down with an individual client we look at many aspects of their health and metabolism that may be caused for carrying the extra weight so here just a few potential causes that we look at like Nelson. We're investigating we look at blood sugar. Insulin resistance thyroid. Function Cortisol. Response Stress Sleep sleep water. We look at other beverages like soda and alcohol consumption food sensitivities hormone imbalances medications even past history of trauma. You know oftentimes many lifestyle habits and nutrient deficiencies may also need to be overcome to get your metabolism tablets and back on track. We can help you by developing a plan that will support your health and your metabolism and you have to be realistic. If you didn't gain the weight overnight night you know there might be a lot of causes. And it may take a lot of sessions with a nutritionist to restore your metabolism. But like you're hearing from Nell today it can be done so I encourage you to take that first step call six five one six nine nine three four three eight to set up your initial appointment. We'll be right back. Welcome back to dishing up nutrition listening to dishing up nutrition. Several years ago got me started on my personal journey to get healthy and lose weight. The best hour of my life was when that happened. It was by far one of the the best decisions I ever made. I hope my story will help you. Create your own story of weight loss good health and a new sense of wellbeing. I remember the story that you you tell us about when you tuned in yes very tabs and I was tricked because I didn't want to hear Dr couldn't eat pasta anymore and I was like it was a different overshadow. It was like she tricked me and it was the best thing that ever happened tonight so when we laughed. I we were. We're talking about you know what you know in moderation me might have heard all of this and those of us who have maintained a significant weight loss or trying to lose weight. Hear it all the time. Oh but you can't deprive yourself you have to have everything in moderation but what I sometimes say to those people is one one piece of candy or one cookie or one glass of wine sets me down a cravings path. And it's never enough for me. I am somebody who needs to you know really really watch those foods for my health and wellbeing. I'm not alone here. Most of you struggling with your weight or like me. You need to really abstained from certain foods and so the the the orchestrated bread dance. That don't pursuing than do commercials is not not okay. Okay right right. Piece of bride leads to two pieces of bread leads to desert. Although F- yeah never enough you sir. Enough never enough. So that that that particular message makes me Kinda It's so misleading. So one thing I know for certain is that hi sugar. Processed foods are always calling my name but I remember my priority my good health my energy my sense of well being my clear had had my memory May -bility to play games with my family and friends. I also get the ongoing help and support. I need to stay on track with my eating plan of of real food. Is it hard to eat real food several times a day. No it's actually a joy because I know how great I feel and look when I put myself burst and avoid those addictive processed foods. High in sugar There Melanie Melanie always has that saying nibbles and bits. Whenever I know I'm getting in trouble with I can have a few in moderation? It's always like those little mini candy bars or a handful of candy here. Because he worked in an office. You're GonNa see many many candy dishes throughout the day. So if you're struggling with your eating being and your weight encourage you to make an appointment with the nutritionist and take the nutrition for weight loss series to lift that heavy burden of eating addictive due process carbs and sugar has unused so say no to the nibbles and bits and Utah. Can you go into a little bit more than nibbles in bed yet. They just as a Dietitian. And who wrote me on the radio and talk about this. Yeah Yeah and and I love the concept of Nibbles embeds. Because it's just a little bit slow bit it's in moderation. I I can do this. And it's and it's really for me. It's like the very tippy top of the slippery slope when that starts to happen and I just I just to give you a very specific perfect example. It's when I'm walking through the office and there was a person and my Row who had those little mini Mister good good bars crackles Special darks and the milk chocolate hershey bars. You know those little teeny tiny bart thirds they're nibbles and bits you know. They're just a tiny piece of chocolate. And I started with one like you don't have one and then in three weeks. I realized I was making several trips ups by her. This is recently. Is this when I was struggling with the weight on. I was making two or three trips a day having one or two of the nibbles and bits and pretty soon then. I'm eating a donut and I'm Mike what what happened so I had to get back on track and having that self awareness of that I am not the person who can eat in moderation or just wine. I need to stick very very very closely to my real food diet. It was just having this conversation our station and again you said you know people you're not alone in the no a new years. I was with one of my best friends and we were talking talking about who we had kind of gone off the rails holiday season with maybe sugar gluten just process carbs. Mostly just kind of the sweets. Yeah yeah usually not like me but I kind of went off the rails this year too and she said you know. I can't wait till January. First which is sort of a cliche. Yeah I am to start afresh. But it's great thing that's a bad thing And she's one of those people she said I am cutting out everything. Yeah yeah starting on the first And we had this whole conversation because her fiance and we'll just have some things in moderation. It's a lifestyle but we discuss discuss how that doesn't work for her. Yeah she needed. She wants to abstain from sugar and gluten. Yeah Brad and a lot of people we need to do the same dance. -olutely for their best hotness. Stay on the straight narrow right And now I guess you were. You're kind of asking asking what I eat right. Oh Yeah for years. I was like look at you. I WanNa be what you are what you eat so I'll just give a snapshot of you know what I might eat in a day and I always eat breakfast before I leave the house. Typically it's going to be two to three the eggs with some sauteed spinach. Maybe some Broccoli. I kind of like the Broccoli leaning lately. Oh Yum and just tell you that with my eggs cooked it in butter of course first and then I might either have half a cup of sweet potato or a small piece of fruit and then I really like making protein shakes ahead of time that I'll drink as a snack. You know me two to three hours after breakfast and on our website weight and wellness dot com. We have a variety of recipes for protein eighteen. Shakes I never get bored because there's so many great recipes. Yeah they're very convenient and then a new thing that a bunch of us are doing miss instead of putting fruit into the shakes A few of us have started putting Pumpkin Third Cup of Pumpkin. And then you can data little Pumpkin Pie Spice Lou. It's really really tasty yum and because you know like everyone else I have a lot of long days and and I would rather eat kind of a bigger lunch maybe then instead of a bigger dinner so I usually do five ounces of protein. Whether that's meat eat chicken fish two to three cups of vegetables. That could be a salad or it could be like seemed. Green beans put some butter on that and and then an afternoon. Snack doesn't have to be a snacky food. I will often have like one cup of Chili with some avocado slices or sour cream cream. And then for dinner. I'll have a real animal protein again organic vegetables and some healthy natural fats so for your health at nutritional weight and wellness. We do often recommend eating organic vegetables and we recommend eating eating any meat that comes from grasp at animal. And if you can avoid you know as much as possible we want you to be able to avoid pesticides food chemicals. GMO things like that and we do. We find that people lose weight better. Because chemical-free foods reduce the stress on your liver and just a side note. The liver is really the Oregon that is breaking down fat and working on her metabolism. So that's we WANNA have our liver functioning as good as possible so the the less stressed that you have on your liver coming from pesticides artificial official estrogens the greater ability. Your liver will have to break down body fat that's right. I was a lightbulb moment for me. I wanted to support my deliver. So as you've heard today. Losing weight is a complex process. It's so much more complex than calories in calories out it's biochemical uh-huh chemical we have complex bodies therefore all need complex solutions that are really unique to to just me just you and and specific specific to you and your struggles in our own complex food triggers so we need to be aware of that and I think the main message from our show today and now I would just like to again. Thank you for being here. Great being honest with your listeners and sharing in your story but the the main takeaway is just that low calorie counting points. Low Fat eating is not the path to weight loss of that in the New Year. And we want you to stop dieting to lose weight and our goal at nutritional weight and wellness is to help each and every person experience better health through eating real food. It's a simple but powerful message. Eating real food is life changing. Thank you for listening and May two thousand twenty beer best urea thank you. Thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episodes with a friend or leave a review on itunes stitcher or Iheartradio the content and opinions expressed are those of the hosts or presenters they're not intended to diagnose treat cure or prevent disease products statements have not been evaluated by the F._D._a..