20 Episode results for "Licensed Dietitian"

Eat Your Way to Health

Dishing Up Nutrition

41:56 min | 10 months ago

Eat Your Way to Health

"Welcome to dishing up nutrition with licensed nutritionists and Dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel stay tuned for practical realize solutions for healthier living through real booed nutrition slowdown vast. You got to make no mom. Oh Man last just given down cobblestone stitching on nutrition brought to you by nutritional weight and wellness. I have a couple of questions to ask you. You right off the bat are you living with a chronic health condition or are you taking care of someone who has a chronic health problem if you have a a chronic medical condition. You're not alone because at least sixty percent of us have one or more chronic health problems and when I said US I was including myself because I too have dealt with chronic health problems and I use food and nutrition to help manage these health issues. I'm Melanie Beasley. I'm registered in licensed Dietitian and I've been helping clients for more than thirty years. Currently many of my clients plans have at least one of these. Chronic health problems an autoimmune disease cardiovascular disease type two diabetes and osteoperosis. I've also have numerous clients who have ongoing depression and anxiety. Now for those of you. Who Don't don't know me or no? My story I have dealt with Diagnosis of Breast Cancer. Fifteen years ago and that was about two weeks after I had back surgery so a few months after that I was diagnosed with multiple food allergies. My body was and is sensitive to dairy products ext gluten corn wheat chocolate Brazil nuts and a host of other ones so with this multiple food allergy diagnosis. Assist eating any any of these. Foods inflames my body and stresses my immune system that being said it was a a no brainer for me to stop eating these foods. As soon as I was diagnosed I mean I was desperate for relief and in this world wind of multiple health issues. Choose the good news is with some drastic changes to my diet and some key supplements. I was able to get off three prescription medications. So I I guess you could say I know quite a bit about chronic health problems. I also know that what I eat or what I don't eat makes a big difference in how well I manage my the health and my pain Theresa Wagner's joining us this morning. Good Morning Teresa. Good morning and as our co host races also registered in licensed licensed Dietitian. Yes and while. I certainly can't compare what I was going through. Or what what I was kind of dealing within the last couple of a years to Melanie's story as far seriousness. I have also had to learn to manage Well more of a digestive issue that will leave me a bloated. After eating most meals it was frustrating because seemingly the healthier eight the more bloated I would get and really when you're eating well. You shouldn't be uncomfortable after you're eating. That's a sign that something's not going quite right. That's not our normal no no so after much research and lend appropriate food and lifestyle approaches. The issue has actually been resolved and I can eat most anything again but like Melanesia said the correct I choice of the foods I ate made a difference in how well I manage that bloating and then how I got over that situation because ah which joys great pieces wonderful but when you're in pain relief is everything so having that relief is just I i. It's such a great gift it is yes and you don't think about those things either. I mean generally you don't think about you shouldn't think about how you're feeling afterwards. Words new should just go about your day feel energized and be fueled right. Well if you've been listening to dishing up nutrition for a few years. You're well aware that you can you you can use food to help manage any chronic health condition really. My clients offered report that after being on real food eating plan their cholesterol numbers go back into normal range. Their joint pain eases their blood pressure drops. They're diabetic numbers improve and their muscle. Muscle aches and pains. Go Away. The bottom line is this real food eating plan. Can it can work miracles on nutritional at Nutritional Herschel weight and wellness we always say what are we say. Food matters food matters but sadly I think many people pay attention to what they eat in the Howard is they don't pay attention to what they're eating and how it affects not only their body but their brain right and I found that when I work with clients if they're knee pain goes away after they stop up eating sugar and process carbs. They will usually give up. Those sweet treats or those things that caused that pain. They quickly learned that. Only a few bites of a muffin or or their favorite cookies. BEF- will cause that knee pain to return this gives them a really strong reminder. That eating sugar hurts them. I mean it's a physical hurt. They can they can feel if they eat it and feel it and although sugar is sweet and Yummy it is not their friend and what I find rather interesting though is that somehow many people with diabetes or prediabetes don't connect how processed carbs and sugar so foods that come from bags or boxes or those the center aisles of the grocery store how those processes carbs and sugar affect their blood blood sugar numbers or their a one C levels. Sugar is still hurting their body. But it's a different kind of hurt. It's a slow breakdown of their body and their brain rain if a client eats a muffin and they get knee pain. They get that immediate feedback. But if that muffin POPs up their blood sugar to one forty one six st or even two hundred people are not aware of the damage being done to the Kennedys and the their heart. Because they don't feel it. You don't feel high blood edge sugar like you feel knee pain he no. It's really like the the frog in the pot on the stove. Heat it very slowly. The FROG has no realization that their he's being he's being killed slowly rain. That's sort of our situation as we eat. And we incorporate these foods at present over a one hundred million people have prediabetes. They've been told over and over the leading cause of type. Two diabetes is eating excess sugar and flour but they continue to choose muffins and bread over meat vegetables. And good fat. You Know Teresa as I. I was reading the book the Case Ace against sugar by Gary Tabs. I found a little excerpt that I thought was appropriate for this Topic and he says as we become e- ever more insulin. Resistance and glucose intolerant as our blood sugar gets higher along with our insulin levels. As our blood pressure elevates and we get fatter we are more likely to be diagnosed as diabetic and manifest the diseases and conditions that associated with diabetes. These include not not just heart disease by Gout Cancer Alzheimer's and a cluster of Western diseases. But all the conditions typically perceived Lebed as complications of diabetes such as vascular disease lead to strokes dementia and kidney disease retinopathy linus cataracts plaque deposits and the arteries of the heart Leading to heart attacks or the legs and feet leading to amputations neuropathy all of these are are connected to how much sugary eating. Yeah and you think sure. It's just so innocent. It's so sweet and simple and delicious. Yes yeah it's so true that we continue to choose these processed foods over meat vegetables and good fats. And it's very unfortunate that these kinds of foods those processed foods foods are so addicting to most of us. Maybe not everybody but I would say the good majority of us as humans. We see him. hardwired hired to pick sugar laden foods over vegetables and of course the food manufacturers are keenly aware that a product will sell better when sugar was added to it so for example think of pickles even dough pickles. That don't taste sweet. If you go to the grocery store and you just kind of pick up a jar of any major braniff pickles. You'll usually find sugar or high fructose Corn Syrup in the label. Isn't that crazy. Yeah it's crazy because this isn't a sweet food so it makes makes you wonder. Is this how we build brand loyalty. is it that there is just enough sugar. Maybe we don't taste it. There's just enough sugar there to tickle our brain because we know it so addictive And there's other foods like that too. I mean just go through the aisles. We have spaghetti sauce or peanut butter. You know those those those hidden sugars that overtime it all build up and people will say well. It doesn't taste delicious and I to switch to these brands at don't Chagrin. I'm I'm like if you give your your palate two to three weeks. He'll switch over and you don't have those addicted. Pay a taste buds. So there's so many books and excerpts telling people oh how to eat their way back to better health but there are also a lot of mixed messages with unrealistic expectations so often people will say if the excerpts if the experts spurts can't agree. I'll just eat whatever I want right most likely. It's something high in sugar. It's a cop out really really and it's just a really nice excuse for us not really whatever we want right. Well the experts category. So why don't we just have the sugar. Yeah it's a justification honestly that we we can just eat whatever we want to eat because if they can agree. I'll just whistle. Pass the graveyard. Yes well well. You are listening to dishing up nutrition if you have type two diabetes cholesterol issues heart disease or cancer and you currently eat the standard American Diet. The sad diet we recommend recommend upgrading. Your food choices. It begins with the belief that you are worth it. You are worth eating better to better your health allies. Welcome back to dishing up nutrition. Each day I focus on eating my way back ACTA better health. Some of you may be wondering. How did I do that? I Cook for myself. That's how I mean brain brain blown right. I mean cooking. It's a new concept in our busy world but today I wanNA share one of my favorite real food recipes hamburger soup. I make batch of this healthy soup at least twice a month. He's grass-fed ground beef. A variety of veggies that I like or have leftover likes zucchini carrots. celery onion and diced tomatoes. And I use organic antic butter for the healthy fat. You can find the hamburger soup recipe on our website that I use and I put a little dash hot sauce on mine because I like things a little spicy. You can find it on our website weight and wellness dot com or you can call six five one six nine nine three four three eight and we can email you your mail a copy to you so before going to break we were talking about. How even the nutrition experts can't seem to agree on what we should eat? Beat I like what Dr Mark Hyman says about why there seems to be such a disconnect about what people should eat he said. Sometimes I wonder if there's anything more confusing for people than deciding what to eat one day we're told to avoid carbs another day. It's animal products of all kinds and the list goes on and on. Meanwhile we're bombarded by food like substances overflowing wish sugar and chemicals in every market. I'll and and checkout lane. We pass through when thing all nutrition experts agree on is. We should eat more vegetables. That's nice at least we have common ground on some common ground. Vegetables are really are powerhouse of For our immunity and I do think a large portion of the. US population is aware that we should eat. Eat Vegetables They they have vegetable guilt when I talked to them about how much they do not eat so they know it. They know the information because vegetables help does lose weight. Their Cancer Preventative They support our cardiovascular systems heart and blood vessels however according to the. CDC We see the Center for Disease Control and Prevention only one in ten Americans eight the recommended one and a half to two servings of fruits and two to three cops of vegetables daily at Nutritional weight and wellness. We recommend eat five to nine cups of vegetables every day. Right can you hear us. I mean I say five five Nines Divine. I don't know where I got that but I eat at least five cups of vegetables every day and when I get less than that I we have vegetable guilt because I need those antioxidants to help prevent any chance of return of cancer I have a very firm. My firm Mindset Theresa that my body needs at least five cups of vegetables every day right and it's I think with vegetables to its most people say that they like like them but it's you just have to plan it. You have to figure out how this is going to happen because five to nine servings of vegetables doesn't happen by accident. This is something that we have to figure out well. How are we going to get that in that breakfast lunch and dinner and then maybe smacks to in order to get that amount of vegetables? Because it's a lot I think many people get to the end of their day and think. Oh my goodness I I had an idea in a single vegetable I mean I've had that day absolutely you know it happens. The CDC recognizes that education about the benefits benefits of eating vegetables is important but it isn't enough to get people to take action and eat more vegetables. Our clients often share this with us. And this is kind of what we're talking about. I know what I should be doing. I just don't do it. There are still working on developing the mindset. That eating their vegetables is one thing they can do to prevent or control a chronic health condition. And it's challenging to do. It's more work than opening a box of crackers or popping having a bag of popcorn in the microwave and we don't get that quick feedback that we like you know. I think we like the idea that we do something. And we get that immediate response. I ate the vegetables so now. I'm thin disease-free Well that's not really how it works. Chronic illness and weight gain they develop over time yes and Prevention Ventian works the same way. It's over time so Prevention of chronic illness or weight loss happens when we eat five nine servings of vegetables every day a over a period of time. It's not just about that scale. And you know incorporating vegetables can be something as simple as I use vegetables for my ice cubes in my smoothie. FROZEN VEGETABLES YEAH CALL FROZEN CAULIFLOWER FOR FROZEN Broccoli. You know the first time you do it. You kind of put one in and then tentatively try your smoothie the and you realize oh my goodness you you really can't taste it. Yeah so that's my. That's my ice cubes for my smoothie or vegetables helps yeah SNEAKING HIM IN. Yeah every little little bit helps. Yeah when working with clients I am so delighted to find that more and more of them are choosing foods that will support their health and avoid processed foods. I personally developed a desire to eat healthy because again. I don't want the to return to the place where I was before I was so ill. a motivates me I had I to develop the desire to eat for my health and not what the food manufacturers were trying to entice me to eat. Here's a statement. That was a recent sugar industry speech at a symposium run by the American sugar alliance discount the message eat less sugar. This speaker said the the fact that sugar comes from a plant is a positive thought for consumers currently we also he also went on to say their term real will and pure create a positive association in consumers minds. The key message should be that sugar comes from a plant. Like sugar. Beets beets or sugarcane. It's grown farm and it's minimally processed for us in the know and I think anybody who's had any level of common sense. That statement is a sad joke. Dr Marion Nestle author of food. Politics is Al- always digging up. How food manufacturers slant the message of their products in their marketing to try to get us to buy more? I mean they're in the business of making money. The truth is bio chemically Mickley. Sugar feeds cancer. And because I personally know that fact I avoid sugary treats in fact the British journal the British Medical Journal published an Article July tenth two thousand nineteen that states sugar drinks including one hundred percent. Fruit Chews increase. Increase your risk for cancer. Did you notice that the weeks before Christmas. So we're not too far out of that. The Christmas hangover That all the major newspapers had pages upon pages of cookie recipes. They were encouraging families and friends to get together and do a cookie exchange. And while I'm I'm not much of a Baker so it's pretty easy for me not to get into that like that idea of the cookie exchange doesn't entice you not really but you you know I mean and I really don't want my kids to to have all that sugar either and mostly it's because they get it everywhere else they go so I don't need to have it actually in her house this however with the emphasis on baking cookies I almost felt guilty because I wasn't baking cookies with my kids like I wasn't creating those traditions of the holidays as that I was seemingly not making those magical holiday memories but in the end my desire to feed my kids good food at least in my home was successfully achieved I've many of you still have tens of Christmas cookies stashed in your garage to have on hand for for guess right yeah we'll theresa you could always establish the tradition of you know the Christmas Protein Chia pudding. I'm not sure that one would go over. Try it and see give it a shot so those cookies might be around for like I said your guests are perhaps for you for quick sugar fix as a registered Dietitian. I have read the research about the harmful effects of sugar. I WANNA share a quick study When we come back from break so you are listening to dishing up nutrition? When I think of eating your way to better health I think of my three young children I know they need protein for breakfast for good had brain health and focus so when we come back also share a few ideas to get your kids day off to a great start? Have you ever tried one of those deprivation probation diets that make you thinner for awhile but looking all haggard and sad. I'm here with anesthesia. Who has the reverse going that radiance of good health anesthesia as you credit the nutritional counseling new 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 to 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 health? I focused focused better. I sleep through the night. I can remember people's names and what about the food. You're eating now. Get to eat all the protein fruits and veggies. I shop shop at the grocery store like everybody else sang. You eat out with your friends I do. I might add it my meal a little bit but I'm still out at the bars and restaurants with my friends and family could nutritional weight and wellness. Help you 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 spoken back to dishing up nutrition. I'm so serious about eating my way back to health and so passionate about teaching others to get on the healthy bandwagon. What if eating your way? Back to health reduce your risk of bladder cancer prostate cancer. What if eating your way back to help reduce your risk of having a heart attack? What if you decided to learn learn more and you can learn more by taking a class looking nutrition appointment listening to another show or pipe cast or getting the weight and wellness cookbook? We are on a mission to get you on the eating Your Way Back to health bandwagon with us. Yes and part of that eating your way way back to better health is starting out your day with a good breakfast and I was talking about how I think. It's important for my kids to start their day with protein and fat for good brain health in focus so one of the things that I often make with. My kids is scrambled eggs when I make scrambled eggs for my kids. I like to put a fair amount of butter. Talk to up that healthy fat and then along with that pear along with some carbohydrate of some sort and I tend to go with fruit most often because because my kids just like that a little bit better in the morning but if your kids are game or if your game or if you watch a try and experiment try sticking not a game to try more vegetables in the warning. trae sticking toothpick in bite sized pieces of Kerry tomatoes. Cucumbers sugar snap peas or any the vegetable. You have on hand Belova. Yeah and with kids. It's just kind of fun to see how that presentation sparks interest. They try more vegetables than they eat more vegetables. When it's when it's presented that way it's one? Another idea is to make deviled eggs. Some kids really love deviled eggs and if you news Avocado oil based Mayo. Then you also have that healthy fat. That's that's included in that Mayo or you can think outside the typical typical breakfast idea and make your own chicken nuggets and bred them with Almond Almond flour. And maybe you make this for dinner the night before and you make enough so you have leftovers so that in the morning you can either reheat those chicken nuggets and have those for breakfast as the protein so some of you might be thinking. Well what about serial and generally. We don't recommend cereal. That's not that's not generally what we recommend because so many serials are full of sugar and they have. Food is in them both of which are harmful to the health of our brains if your kids kids like their breakfasts on the sweeter side. Try Banana Egg pancakes yum. All you do just smash a small mall. Banana ster in two or three beaten eggs at a touch of real maple syrup a sprinkle of cinnamon mix it all together and why are they. Add that Maple Syrup if your kids are used to a sweeter breakfast like fruity pebbles. Cocoa puffs or any of those kinds of things transitioning to this might be a little bit more difficult so we can add that real maple syrup and then eventually maybe pull it out or reduce the amount that we use in any case you mix it all together and then you fry it up like you would have a typical pancake. The batter is a little looser than pancakes with flower are but it still works the same. I personally in the panel use coconut oil because it has at sweeter flavor Vertu it but butter would work just fine and those those stay in your refrigerator for a while. Yep Yep and then I'd like to heat them up in the toaster so they're a little a bit crispier but when they're fresh they are pretty. You know like a pancake so I have some clients. It'll spread some natural peanut butter on 'em and kind of roll them up and eat them like that yum that higher higher protein higher fat breakfast will hold your kids or you tell lunch. So that you can focus on your work or their schoolwork and not be thinking about how hungry they are. So what are you eating for breakfast. Or what are you feeding your children. Maybe that's something to think about. Maybe maybe changing of your breakfast is the first step in eating your way to better health and we were talking about sugar and how I was feeling a a little guilty about not having that holiday tradition of baking cookies with the kids But one study that helps to relieve. Some of that guilt is is A study found in the New England Journal of Medicine that was published in two thousand thirteen. This study found that even a slight elevation in blood sugar. Her far below the diabetes range has been shown to significantly increase the risk for the development of dementia. And I think we all can. I agree that maintaining our memory is a really important thing you know Teresa when I was a kid. You just didn't have people that had Alzheimer's you no people that had Alzheimer's it's just on the rise so dramatically and you have to say what is the connection and our weight and wellness classes we teach over and over that blood sugar levels. Reflect your dietary choices if you choose. A white. Chocolate MOCHA CARBON CARMO MAKIHATA which is loaded with sugar. It will make your blood sugar. Go Sky high when you eat too many refined carbs and sugar. You have a hard time controlling your blood. Sugar that's just a fact MHM High Blood. Sugar levels lead to type two diabetes kidney failure heart disease his it that fancy Latte really worth all of that have pain and suffering. The American Heart Association recommends no more than six teaspoons of sugar for women daily and nine teaspoons of sugar for a man. Who Do you believe? The food manufacturers that are trying to sell their shirt sugar laden products or the research about the stress sugar puts on on our bodies and brains. I what the research both personally and professionally. We have to ask ourselves and my eating my way to health or to health problems. Think back to the sixties the nineteen seven knees and the one thousand nine hundred eighty s when we were told to eat a low fat diet since done. What have researchers found about how well you think so your brain function and how well you remember your memory when you follow that low low fat diet in two thousand thirteen a study was published in the Journal of Neurology neurosurgery and psychiatry and it found that when people added more fat not by eating nuts and cooking their vegetables and olive oil that they had better brain function than people who ate a low fat diet? A simple change right sadly disease prevention through eating better doesn't have the same charm is taking a pharmaceutical drug. I mean that's so easy. We see a commercial after commercial. The latest magical drug and we see very few TV commercials for Broccoli or Spanish or sweet potatoes. Who Do you think has the money who really gets the farmers? No Oh yes it. It's more working. If it is more working work buying real food it is more work in cooking. Real food is more work it does take more time than taking a pill but the upside is there are no negative side effects to eating real food and it really is not more expensive so many people say why should I change my eating when I can just pop a pill well. Here's a good reason why you should change your eating. Three generations of people have been eating the standard American diet which is high in calories deficient in nutrients and overloaded with sugar and bad fats and it's wreaking havoc on so many of US treason. I shall shared some of those negative side effects. That many people from these these three generations are experiencing as a result of eating this sad diet standard American Diet. We will continue to do so throughout this the today show when I think about eating my way better health I consider the ways I can eat to stop or reduce inflammation. There are actually two types of inflammation if we get a bug bite or we scraper knee. We expect inflammation to heal that bite or scrape. There is an immune response in that area. Yeah which is good. But when the inflammation serves no purpose and it's deep within our body our brain we can develop diseases such chest cancer depression asthma arthritis. Ms Alzheimer's disease and heart disease. You know not to mention what it does to our moods foods right. You know that inflammation can can be in the form of Stress it can some of my the veterans that I see can trigger. PTSD reactions having that blood sugar balance is Kinda Kee When you have an ongoing inflammation in your brain you may experience memory? Loss Dementia anxiety depression on the problem that occurs with brain inflammation is. You can't see it but researchers have clearly demonstrated that brain inflammation leaves leaves to Alzheimer's disease. How do you stop inflammation? You can't see it. All goes back to eating those high sugar processed foods elevated blood sugar creates inflammation in the bloodstream and poor blood sugar control so eating too. Many of these high sugar process says Brownies and cupcakes. Upcoming Super Bowl. Party can lead to inflammation in your body and your brain. In fact research published in the New England Glenn Journal of Medicine January for two thousand fourteen called Alzheimer's disease type three diabetes as Melanie. You just mentioned we have three generations of people in the US. Eating the standard American Diet of processed foods high in sugar and bad factory fats and and as a result there has been an increase by one hundred and forty five percent in dust from Alzheimer's disease between two thousand thousand and two thousand seventeen between two thousand ten and two thousand twenty. It is expected that that new cancer cases in the United States will increase by twenty four percent for men and twenty one percent for women. That's pretty devastating. That is pretty devastating. having people come in with a cancer diagnosis They see me and we get them started. The very very first thing that I do is put them on real real food and take them off sugar and right and Sometimes when you're in the emotional upheaval of having that diagnosis. You reach for comfort foods when one of those comfort foods from your childhood are generally serial ice cream Cookies chocolate all of those laden with sugar. Even I think people don't realize that chips convert rapidly into that sugar and create that inflammation which then feeds the cancer and feeds the rest arrest the inflammation our body. So I like to think of inflammation kind of like a little army that we We need to fight with The tools which which is real food nutrition You are listening to dishing up nutrition beginning this week. We are offering our nutrition for weight loss program. I'm at all seven of our locations and also online so you can take it at any time. The nutrition for weight loss program consists of twelve weekly classes and to one our personal nutrition consultations with either a Dietitian or nutritionist. When we come back from Break Melanie will give you more details about our nutrition for weight loss program program? Welcome back did she nutrition. Maybe your grandparents were not able to eat well or maybe your parents were in that generation honoration of processed food eaters. But despite that you can choose to eat your way to better health and ultimately have a positive effect on the health of your grandchildren grandchildren you can start by signing up this week for the nutrition for weight loss program and schedule your to nutrition consultations with the Dietitian Titian or or a nutritionist. Do this program that teaches you eating your way to better. Health starts with eating real food balanced sign up today either online at weight and wellness dot com or call six five one six nine three four three eight and male. You know what I love about this classes. Asa these classes and really all the classes that we teach is that the message is consistent. It's eat real food in balance and and good health follow follow and there's not necessarily a specific diet for each condition that for the most part it's it's about the same thing eating that real food it is is and I have clients that come in who've done the nutrition for weight loss online that they want that classroom experience they enjoyed it. They got the basics down but repeating it in classroom situation where you have sort of the energy of the class and you get ideas from other class members They do very very well during it that way. Repeating it in classroom so yeah. Yep I've I've heard the same thing. Well here's a rather alarming statement. According to the American American Heart Association nearly half of all adults in the US have cardiovascular disease. That's half so look at the person next to you. Chances are they have cardiovascular disease diagnoses of cardiovascular disease is happening at younger ages than it than it has in the past that Fatty build-up Yep that's in the blood vessels can start actually in childhood. And you hear people say oh. They're young they don't need to worry about it and while I don't expect expect kids to have perfect diets or anyone for that matter. This idea that eating a high sugar nutrient poor diet when you were a kid or a young adult it that it's okay. It's not okay and I would say things are different now. It's not just the home baked cookies that you got every once in a while from grandma or your mom used to bake who used real butter and Lard right. Yep Real ingredients but second of all it's everywhere kids go and `and while they like it it's not special because special implies it's something different than the usual and daily sweets are in in kids. Diet is the norm. I mean it's every day everywhere. A treat is necessary for every function we go to it's it's just. It's it's getting to be a problem so I can see why these diagnoses of cardiovascular disease is increasing because we know that high sugar increases inflammation formation in the body which can be in the blood vessels and inflammation not only as the root cause of cardiovascular disease but almost every disease absolutely You know it's also if you are going your children go out into the world and you can't control what they're eating in the classroom. What they're eating at a person's sleepover? But you know it's back in the day they used to only give bank tellers real cash to handle years ago. They only gave him real cash to handle because has the thought was if they got counterfeit they would recognize it because they'd only been handling the real thing and that's Kinda the philosophy raising a child that I tried to get parents is if you always always give them real food healthy food and you have that treat now and then but when they go out into the world they're going to come and they're eating the junk they'll come home. I like my kids would come after sleepover and say. Can you make me a green smoothie I mean who says that at the age of fourteen but they recognize that real food made them feel better. Because that's what I gave them all the time. I like that idea of counterfeit food. Counterfeit Food Franken food right as a dietitian reflecting on the upsurge in all major health issues. We really really need to help. More people develop the attitude of wellness which is fuel your body with real food to decrease the rate of chronic disease. You really need to shift. What we're eating? A simple solution is to eat real food. That's it as Michael Pollen's said eat real food. which is vegetables fruits whole grains fish and meat and avoid edible food like substances? You know I had had a client who was so diligent. She ate really healthy. She's in her sixties. She's been a great health and her lipid panel her cholesterol or LDL l. d. l. triglycerides and good cholesterol. HDL We're always on point really good. Well I saw her this week and she came back and she e she had on episode with cookie making so her family all wanted her to make her usual cookies because all those recipes. Yes yes yes idea tradition. So she And she could taste them. She's always had a problem with being able to taste things so she could taste these cookies. So she indulge in those cookies probably from Thanksgiving way. Through the New Year's I saw her this week she had gained nine nine pounds. She had just had her lips lipid panel done in in that Short period of time. Her cholesterol her Her bad bad cholesterol The LDL had really risen. Her triglycerides had really risen. Blood pressure. Went up and she felt lousier aches and pains and she had gained Theresa Nine Pounds. Yeah unbelievable cookie blurt so I said you need to get a sign this historic cookie. Grandma's or love just as much as homemade cookie grandma's US and give it away. So you know we start over and I know that we can correct that but some damage has been done. Yeah you can't you can always undo one hundred percent of the damage that's done with years of eating this way and you know what's interesting about. That is that we're talking about cookies. So we're talking about something sweet tweet where I think. Sometimes people are like you know. Wouldn't it be the eggs. The red meat the bacon the Lord. That's what she the hotter wouldn't that be the thing that would raise their cholesterol. But when we talk about sugar being inflammatory and inflammatory to our blood vessels will cluster. All is actually anti inflammatory. That's why we have high cholesterol when we eat high sugar foods. That's so true and unfortunately a lot of the medical community is not up on that research so I just had to calmer down and say remember you eating the healthy fats. Your eating the animal fats and your cholesterol was good. It was when we went to processed food. Yeah you lost in your momentum. You're lost your traction here right and I think well it makes logical sense that eating cholesterol would cause you to have high cholesterol. But not biological it's not biological that's just not the biochemistry of our bodies in how it works. Yeah and we need that cholesterol to actually make the good cholesterol. HDL Yes the good guys quote unquote right. And I had a client yesterday to that I was talking with and she has been doing everything well over the slasher sure. She's kind of an on this. This focus twenty nine thousand nine hundred a year and she stuck with it as she made her goal of the modern wait. She wanted to lose within the year. Not Our goal weight late yet but then she wanted to lose in the year her she had her lipid panel donor. She had went to the doctor and And all the numbers trending in the right direction direction. HDL Up triglycerides down blood sugar in the normal range. A ONE C is coming down in the normal normal range so real food eating real food does eat yourself to better how the right science works. it sounds simple but eating real food is a new concept for many people at nutritional weight in wellness. We believe that for most people. It takes practical education motivation and desire to eat your way to better health. 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 yet. Powerful message eating real food is life changing. Thank you for listening and have a wonderful day. Thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite the 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 his treat cure or prevent disease product statements have not been evaluated by the F._D._a..

US American sugar alliance Melanie Beasley registered Dietitian autoimmune disease diabetes Teresa licensed Dietitian knee pain Theresa Wagner FROG depression
Nutrition for Healthy Joints

Dishing Up Nutrition

43:13 min | 2 months ago

Nutrition for Healthy Joints

"Welcome to dishing up nutrition with licensed nutritionist 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 smoothed down to. You got to make mom last kicking down the cobblestone. Looking for fund? Crew the welcome to dishing up nutrition today's show is brought to you by nutritional weight and wellness. I have some questions to ask you right off the bat. Are Your joints giving you trouble? Are you eating to feed your joints, the nutrients they need to stay healthy and functioning. Well, are you taking vitamin supplements to support your joints today? Carolyn and I will be discussing nutrition for healthy joints both food and supplements for healthy joints. My name is Kara. CARBER. I'm a licensed nutritionist and I'm in the studio this morning with Caroline who is a registered and licensed Dietitian. Caroline. You have a personal story about joint health and I really think listeners. We know they love our personal stories and I'm wondering if you could just kind of start out the show taking a minute to share your story and you've been really active person. So maybe you could tell it how you've kept your joints healthy and I know you also had a surgery and surgery. Talk about that and what was that recovery like? Yeah, I know. Yeah. Sorry. Welcome. Welcome to the show Caroline. is to see you to car I haven't seen for a long. With covid nineteen exactly. Well, I really do have a personal story and you know it started back when I was probably at my mid twenties I decided I was going to start running. So, at first, I was running like a few miles a day but then that wasn't enough I kinda got the running bug by the time. I. Was in my thirties I was running at least ten to twelve miles every single day and somewhere between twenty and thirty miles on the weekend. So you know I really did not realize that I was really stressing out my body by doing that much running I wasn't giving myself a break, not even for a day. Yeah. So can you talk a little bit more about that and then? You know what? What helped you. Well a lot of different things helped me more recently than than then I'll kind of finish my story because unfortunately doing that much running of course, I had injuries. That would probably be the only time. I. Didn't run I fell. You know I I I was damaging my cartilage way back when and So unfortunately, at the age of sixty six now, fast forward thirty three or more years thirty, six years really I ended up having to have a knee hip replacement. a you know Kara I. so wish I had had nutritional weight and wellness whispering in my ear. That forty years ago because guess what I was eating low fat. I certainly wasn't taking any supplements and You know if I did have fat, I'd have one of those processed oils or even margarine. and. Guess what I love my cereal I had my bagels. So I had that Hark height carp thing as well. So now, of course, I've been eating really really healthy unfortunately Miano what might hip was beyond repair basically by you had mentioned kind of the bone on bone. Yeah. I was the tuition. Yeah. Definitely. bone-on-bone I was in a lot of pain before my surgery so I try to lot of things. Before the surgery but now after the surgery recovered so quick I was I. Remember that because we were in the studio together and I didn't you just have hip surgery you yeah, right right. It was in late. January. So anyway now, of course, I eat really well I don't overindulge in. CARB's of any kind of basically my carbs are the good good Veggie carbs and fruit carbs. And I pretty much am taking almost everything that we're going to be talking about today. I do my Omega threes I do key Collagen I do glucose amine so. Get into all of that a little bit later. So yeah although supplements caroline just mentioned, we will talk about in more detail as well as we're GONNA, definitely dive into more of what caroline just shared as ours. HOW PROCESS FATS Processed oils processed carbohydrates. wiggles Ken just inflammation which just makes the pain worse and. More of that joint breakdown. Yeah. I actually I should say that before had the hip surgery every once in a while you know I would indulge in a piece of Pizza and Carl just one slice of a very thin crust pizza would put me in pain the next day it was just awful. So obviously, I really try to avoid that whenever yeah. Well, thank you so much for sharing that. So it sounds like it was to recap it was a combination of that kind of over exercising. Combined with some injuries combined with some processed oils, process carbs is leading to more inflammation time overtime. Yeah? Yeah. Well our goal today is to help all of you understand how to incorporate an anti inflammatory diet into your everyday meals so that you can preserve your joint health and we don't want you to need to end up having surgery. There's a lot that can be done to prevent that but has to be. You know proactively absolutely and it's really all about food first but we also wanted share specific supplements that will help US support your joints. In addition, we're going to address supplements that may help you manage your joint pain because that definitely is a big part of it when you get to the bone on bone thing. and. If you have stiffened achey joints, you're not alone the CDC. The Centers for disease, control and Prevention estimates that at least sixty three Americans suffer from chronic joint pain aching and stiffness and knee replacement surgery really has become a very routine procedure in many hospitals. In fact, almost six hundred thousand people have a total knee replacement every year and nearly one million hip and knee replacement surgeries are done in the U. S. annually. Yes. Guess what I really did say one million hip and knee replacement surgeries. What is even more frightening is that number is projected to increase to three and a half million in the next few years just in the next few years. That's amazing. Isn't it? That's an incredible statistic You know someday, joints are from injuries. I mean you had talked a little bit about that with your story. But. Most from inflammation that slowly breaks down the joints causing damage and the National Institutes of health or the NIH estimates that one hundred, five percent increase in the of surgeries in the next twenty years will occur. Today half of surgeries performed are for people under sixty five, but at least I got to six. Just, thinking that you could use your sixty six. The research has indicated that the rising obesity levels are a major cause of total knee and total hip replacements and a large scale study showed that obese individuals in Spain had at least a twofold increase in the likelihood of total knee replacement compared to those of normal weights. The NIH stated that reducing obesity could can help reduce the need for hip and knee surgery. Yeah. Yeah. I do hear that you know it's kind of like that excess weight can create. Joints didn't WE GET statistics this year that said our Minnesota. Rate is going up I'm sure it is in other states as well. Yes, and you know that's just amazing that it just continues to increase even though we've been doing all of these things. So certainly carrying extra weight put stress on the joints, but we want to look deeper into why those joints breakdown. This brings me back to a client's story from last year's Susan she was really excited to tell me that when she stopped eating sugar the intense pain in her left knee stocked. Oh, I can identify with that. She went on to say that she whenever she ate sugar are her knee felt like it was full of shards of glass giving her intense pain. She also said as much as I like sugar I actually have an addiction to sugar and the pain stops me from allowing any and all sugar from going into my mouth because she said, she cannot stop with just a little for her. It was about you know one little bit leads to lot well good for her for realizing that you know when you have an addiction to something like sugar. Sometimes. You you can't do just a little bit right? Right? Well, it's time for our first break and you're listening to dishing up nutrition. Today we're discussing nutrition for healthy joints both foods to eat and foods to avoid. Additionally, we're discussing special supplements to support joint health, and if you have any questions about any of the supplements that we're going to talk about today, call our office at six, five, one, six, nine, nine, three, four, three, eight you can also go to our website weight and wellness dot. COM to learn more we'll be right back. Welcome. Back to dishing up nutrition. As our listeners now, nutritional weight and wellness is all about nutrition education. And for the month of August, we are offering all of our online individual classes for only ten dollars per class. That's a real steel isn't it? So, one of my favorite classes is going gluten free the healthy way. Another favor class of mine is eating to reduce pain and inflammation. So check out our website weight and wellness DOT COM and sign up for one or several of these classes. It's a great deal. That's a really great deal. Ten dollars and. Most of them are are an hour or more. Yeah. And you can do it on your own time in your pyjamas if you'd. Exactly. As far as I, know I think I bought one of those classes at one point I. Think you have a couple of days to watch it. So it's just that hooper convenient. I would recommend taking advantage of that. So before break we were talking about while caroline shared clients. Story. You know someone who had a basically a sugar addiction, but gave that up because the sugar was creating so much pain So does definitely create more pain and inflammation, and now let's talk for a minute about inflammation inflammation you know is a normal process in the body it's a response to injury or attack. So let's just say you sprain your ankle. Well, your immune system is triggered deal with that damage. If you could look inside your ankle, you would see white blood cells pouring into. The damaged area to remove debris caused from the injury. We know there's inflammation because a sprained ankle would become inflamed and swollen after a period of time, your immune system has completed its job. So then if everything's happening as it should the inflammation and swelling would go away. So that's just a scenario of a normal inflammation response but we have another type of inflammation and that's called chronic inflammation. So car I think that's what I, what is happening to me I had that chronic and. Like that when you shared worry though in this day and age, you know many of our bodies are in constant inflammation and as a result of our food choices so that you know was I was head that chronic inflammation from both sides of on my food choices and because I was stressing it out every single day. So this long term inflammatory response can be actually an underlying causes of arthritis Alzheimer's and immune diseases such as Crohn's or. FIBROMYALGIA or chronic inflammation and pain in your joints. So this chronic inflammation actually creates pain and tissue damage, and then that excess sugar in our diets seems to be the leading cause of pain and inflammation and destruction of cartilage in your joints. So. Here's a simple way to understand the damage that sugar can have in the body too much sugar in your diet it leads to higher blood sugar levels. Well, that makes sense. You were talking about eating cereal or bagels or you know sugar like. cupcakes but all of those foods whether they're straight sugar or processed. they create higher blood sugar levels. They could lead to something like prediabetes or diabetes well, that results in too much insulate insulin circulating through the blood and that leads to inflammation. So the bottom line is the habit of eating too much sugar usually leads to the breakdown and the damage of tissue in the joints and researches found that high fructose corn. Syrup. Is the most inflammatory form of sugar. If you're wondering where you find high fructose Corn Syrup, it's in Soda. It's in a lot of processed foods. It's probably in your sweet your flavored coffee drinks. That's just a few examples, but we just encourage you to check the labels, check the labels of everything but if you. Have processed foods in your home and you turn and turn it around and look at the ingredients. You'll most likely see high fructose corn Syrup tested. Yeah I think it's just about everything that's process you know the trick is eat real food whole foods you're ingredients you. Right. With ongoing, swelling and inflammation the texture actually of the cartilage can change from this nice smooth texture to a really rough and crackled cartilage and my my surgeon showed me a picture as I had an MRI and it was really I. It's all cracked. It was torn and a number of different places and he said yeah this is pretty bad. So So I actually have seen that cracked and torn cartilage. So this means stopping you have to stop that ongoing inflammation and it is essential to help relieve the pain and to stop any further cartilage damage because when you're in pain, it's really natural to reach for aspirin or Ibuprofen. But over time these end says are non steroidal anti inflammatory drugs can further damage and break down the joint and yeah, they're everyone. Reaches for the Garner. It's understandable. It's like you're in pain but we just feel that instead of like kind of masking the problem, it's kind of a band-aid approach not getting to the root cause getting to the root cause would be figuring out what foods are, what beverages and foods are creating that inflammation, and we're going to talk a little bit later about one of the supplements that isn't one of these ads that helps relieve pain that joint joint revive I believe is the name of. When know I use that? I also use CAPEX before my surgery Yeah. Great. Well, we'll talk a little bit more about food and like Caroline said, we'll dive into supplements as well. I. Already mentioned Some Foods that can create inflammation in your joints and some of those that we've already said are cereal. You know cereal for breakfast or Bangles for breakfast Toast Bread Pasta Pastries even pizza those all could be your source of inflammation. All of those products contain gluten and many of you have probably heard of gluten before that's a protein that's found in a lot of grains. The most common grain that contains glutinous sweets and some people experience stomach problems when they're eating foods that contain gluten again, pizza pancakes pasta bread pastries. Recent research has found when people follow a gluten free diet they first of all, they have less joint pain, but it can also improve things like eggs Emma, and they have fewer headaches. So I mean there's a lot of benefits to. Die. Yeah I have a lot of my clients going Gluten Free For a number of different things. So so you're if you're having any trouble with these health problems, maybe you should be switching to a diet of like meat fish. Vegetables and only beneficial natural fats at every meal and snack and I'm bet if you follow this type of eating plan for six weeks so cut out all those processed foods and then take inventory of your symptoms. Again, you are going to discover that you have less knee pain or less shoulder pain less hip pain fewer headaches more energy. Maybe you might have your eggs Emma might be clearing off as well better moods and you're going to have an increase metabolism. So it's very possible that those gluten grains might be causing that inflammation in your body. And, the symptoms of a gluten sensitivity can really vary from person to person. Some of the symptoms might be brain fog if you've ever eaten a sub sandwich and then within an hour so you just felt kind of fatigued and you had brain fog that could be because you have a gluten sensitivity. A gluten sensitivity can also appear as muscle pain and we often hear that gluten can create digestive problems as well such as bloating. But a lot of people don't realize that foods that contain gluten can lead to our cartilage breaking down perhaps in the knee or in the hip. and like Carolyn, you mentioned it can lead to weight gain and Slower Metabolism Ju. Yeah. Yeah really. So you know our longtime listeners know that gluten is often an ingredient in most processed foods and we've found that there are two key dietary factors that can lead to generalize chronic inflammation. One dietary factor is a high carb high sugar diet. The other is the use of those vegetable oils such as soybean or corn canola cottonseed oil. With a good time for me to tell a client story. Kind. Of popped into my mind it was a long time ago, and actually the testimonials on the weight and wellness website Oh cool I believe his name was Jeff. And he did agree to do the testimonial. Obviously. So I can share his story but you know I met with him years ago and he came in with asthma and really bad joint pain. He was unable to he had to stop playing softball I. Believe it was he couldn't use his shoulder. On of shoulder pain and. EXUMA and I did not realize it was time for our break already so. Let's head to our break and I'll share that when we come back. You're listening to dishing nutrition. And with Cova read, our world is kind of totally upside down and a lot of people are having sleep problems. So when we come back from break, we're gonNA share some ways to get a better night's sleep. Welcome back to dishing up nutrition. If you just joined us right now car and I will give you a short mini class on how you can get to sleep and stay asleep. You know I think so many people car having trouble sleeping during COPA. So hopefully, this will help a lot of people. So my number one thing is eat a small snack at bedtime. So a good choice would be like a half of an apple or wanted with one or two tablespoons of a nut butter that fat though of course, the nut butter is a really healthy natural fat right and that helps keep our blood sugar balanced throughout the night. So people that wake up at that, you know three o'clock in the morning or whatever. It's usually their brain waking. Them up because you're paying needs that energy throughout the night. So having that fat and the Apple, the CARB, the good Carb, there is going to help stabilize your blood sugar for a longer period of time through the night and that's such. A simple snack and nut butter could be peanut butter, almond butter. There's great cashew butter sometimes, I like to have a healthy fat an avocado as part of my bedtime snack may be half an avocado and a half a cup of blueberries Great, and then the second tip is to take four hundred to six hundred milligrams of magnesium glysophate and most people are I'd say three out of four are thought to be deficient in magnesium and Magnesium Museum, it's a mineral that really helps to relax muscles. It's very calming. Mineral and Glade is just a specific form. That's a very absorbable. Yeah. It's the glycemic or magnesium has to be attached to something for it to be absorbed and glysophate is the smallest molecule. So that makes it very absorbable and I think it's really important to again stress that because the most common form of magnesium. out in the drugstores or wherever is magnesium oxide, and that's actually kind of can be very upsetting and is not as absorbable and I don't know about you but I take museum every single night. I actually take the four hundred milligram that's exactly on my side. I've been doing that for years. So to fall asleep you could take a two to five milligrams of Melatonin and all you do with this as you place it under your tongue and let it dissolve so that's usually the best form to have you could also do a liquid would be another good form but taking it just like you would a pill and swallowing it usually isn't as effective right Oh you want to look for like the Sub Lingual doubling down and couldn't remember that word a little tablets dissolve in they're meant to go under your tongue you wouldn't wanNA swallow the sibling right? Sub Lingual you just like is that I you know I know everyone thinks and it does help you fall asleep but I, actually find I take I take Melatonin Rha every night I take about three milligrams I think has improved the quality of my sleep overall so. Definitely, yet is it's kind of known for its ability to help fall asleep but a lot of people have a better sounder night's sleep as how. The. Our fourth tip here is to take one or two capsules of an amino acid called Gabba G., A. B. A.. And that can really help calm both your body like if you're kind of ramped up but it can also help calm your mind. I actually do take that personally I take one to two of those before bed every night. Good good. Our V tap is to take two to four capsules of the five ht. P. And this is really effective to help control those really worried thoughts. So this might be a really good one. During cove because there's a lot of worries out there. Oh yes, and and rightly so you know there's a lot going on but at that five ATP basically it's a form of trip to fan, which is another calming amino acid. Yeah So that's a great one are six tip is now if you're in peri menopause or menopause consider adding natural progesterone cream. The brand that we recommend it's called Pro Jest I. Know We have that on our website weight wellness dot com as well and whenever I use progesterone cream. That's the brand that. I use it every single night I'm obviously in menopause or Ben Apology I don't even know what you say about. I. Did Not resolve all of by sleep problems until I started consistently doing progessed cream and I can tell if I forget to take it a few days in a row where like I forgot to bring it to the cabin few weeks back and A. What's really? Yeah oh no. So if you're wondering where to start and what to start with, you could send us an email or call us at six, five, one, six, nine, nine, three, four, three, eight, and we'll be sure they give you some of our best suggestions. So car when just before we're going to go to break you were gonNA tell us a story you're was. Starting at right and then just getting cut off but. May. Yeah. So this client I just thought it was appropriate for today's topic because he came he came into nutritional weight and wellness with really bad eggs Emma and shoulder pain and he said you know the thing that's really the worst part about it. He said I can't even lift my arm in the air to reach back and scratch the exit hottest back. I'll never forget that. But he was he was a little hesitant but he did agree to remove gluten from his diet and he also removed sugar a lot of like the treats and sweeps that he was eating on a regular basis. And then we still carry on I will still discuss a few healing supplements for joints and he also did take a couple of those supplements. So it was a simple. It was a pretty simple plan not saying it was easy but it was simple gluten free sugar free some Omega Three Fish Oil and what happened. Well, you know it took I would say within the first month he said his asthma was. Halfway gone, which was a huge improvement in one month. But his shoulder pain was also like seventy five percent better. But he kept at it and within three months his exile was gone his shoulder pain was gone So it took the body a little while to he'll. Take you know one, two three months, but he could not have been happier. Yeah. That's Great I. Had A male client fairly recently took And he was all blotchy as faces, all blotchy and so we. went off gluten and again, he wasn't real happy all that. But we when he took the gluten out the next appointment which I believe was like three or four weeks later. He his skin was completely clear and he walked in and says I cannot believe this I did not believe you carol. It's pretty amazing our of food either adding healthy foods or removing trigger and flannery foods. It's it's amazing. Yeah. Early is. So we were just talking about those bad oils to car before you started on your story So vegetable way as you had mentioned kind of a list of vegetable oils or processed oils inflammatory And also we talk. So basically, it's that combination of processed oils and process carbs and sugar that really are creating so much inflammation in the body, and when we compare sugar intake and obesity, it's no surprise that as sugar intake went up so did the obesity rate and remember what I said earlier people with extra weight have an increased risk of joint problems especially, knees. Many of our clients have found when they dramatically reduce their consumption of sugar. Well, first of all, just naturally started losing weight they had less pain and inflammation whether it's shoulder knee or hip, and so again, just the power of food is just amazing can't be emphasized enough. So when you eat foods with those bat oils. Bean corn oil canola oil cottonseed oil. You're very likely will be experiencing more aches and pains because these manufactured fats lead to an imbalance of your body's fatty acid ratio that means too much. Mega six to omega three fatty acids. So when you eat those Refined carbs such as convenience that are in those convenience store muffins wish sugar and bad fats. You have the perfect storm for inflammation that can break down your joints over time and I think it's almost ready for our next break. Aren't we care I think we? Yes it it's about time to go to break and I think when we come back, we will dive in and turn our attention to supplements that are going to help support healthy joints and for less pain and inflammation. Recap the food you WanNa feed, your joints, natural unprocessed fasts, grass-fed meat, or wild caught fish lots of vegetables a variety of anti-oxidants of course, those come from fruits and vegetables So we'll head to break and then we'll give you the rundown on those supplements but you're listening to dishing up nutrition. We understand when we're under extra stress, weight gain often follows. So we want to invite you to take our nutrition for weight loss program and we offer this life-changing twelve week program to you as. An online series. So you kind of like the individual classes you talked about earlier. You can take this whenever it's convenient for you or now this is kind of newer if you prefer, you can join the twelve virtual classes via zoom, and so that's kind of exciting nutrient and Wallace is doing these zoom classes. So Caroline will share the dates and times available for the zoom classes and she'll talk more about what's included in this wonderful twelve class series as soon as we come back from break. Well. Welcome back to dishing up nutrition if you're someone who prefers video conferencing or meetings via zoom, we are now offering as car said before break our nutrition for weight loss twelve week program on two different days and times for you. So, it's GonNa be Tuesday evenings from six thirty to seven thirty starting Tuesday August eighteenth and my goodness I think that's just next week isn't man I don't know how it became August. Either and Wednesdays from noon to one starting. Wednesday. August nineteenth an I. Am happy to say that I am actually teaching this class series with Leah. So it's GonNa be really fun. It's going to be my first nutrition for weight loss zoom class excellent. I have been doing rather zoom classes and they've been really fun. This is my first nutrition for weight loss twelve weeks area. So I'm really excited about that. So with this upcoming nutrition for weight loss series, we are offering three individual one on one appointments phone or zoom with one of our Dietitians or nutritionists to help you be successful. And remember, I said earlier for the month of August, we are offering all of our online individual classes for only ten dollars a class. So at at nutritional weight and wellness, we are making every effort to support you doing this very unusual time in all of our lives, you can check out all of our options by calling six, five, one, six, nine, nine, three, four, three, eight, or of course you can go to the website at weight and wellness dot com caroline that is such a great deal to those nutrition for weight loss series with. How Fun to do it food zoom and with three one on one appointment. Quickly to write that cracks just a that's a really nice deal. So just to kind of recap what we were talking about rape before break wise talking food and you know gluten sugar processed vegetable oils some examples that you had governor of oils that we want to avoid are soybean corn, canola cottonseed, or just see vegetable oils. Ask You know what? I tell all my clients I said if you're looking at the oil. You know. Display, and the grocery store if it's an a clear bottle, it's processed. Because, oils are damaged by light. So you're going to get your best oils usually in a dark bottle, but still you gotta check the label to see exactly what it is but that's you know quick easy thing for people to remember that's a really good recommendation I picture like the the plastic bottle in corn oil or you can see the yellow oil. Yeah. Because oil is very. Fragile and easily damaged becomes rancid oxidized in that. That's creating more inflammation in the body for sure because the oils that we that we're eating really play a role in whether we're creating inflammation or reducing inflammation right and you know that's why we really want more of those omega three healthy fatty acid, right? Right and we're going to get those from salmon cold water fish or fish. Or supplemental course so that I guess brings. Speaking of. The first supplement that we use to support joint health is a mega three. Fatty acids. I often recommend a mega three, one thousands or the new mega three extra strength, and you would take at least two, but you could take up to four soft gels. You know that's going to really help control that inflammation and pain, and really this is one supplement. I tell everybody well, unless you're eating cold water fish every day you are not getting enough. Omega three is so this is kind of a absolute for. Most of my clients are willing to take. And the reason why most almost everyone seems to be deficient in Omega three fatty acids it's an essential fatty acid that means it's essential to the body but we unfortunately our bodies don't produce that we have to get it from outside sources right so like you said, yeah, great coldwater fatty fish is a wonderful source but if you're not eating good serving of that every day and you're not taking a High Quality Omega Three Soft Gel you are likely one of those people that sufficient. Exactly. Now, a new supplement that several clients have found to be very beneficial for their joints. It's called joint revive, and this supplement contains magnesium eight. It also has under natured type to college in and hops extract, and that's been found to help decrease pain. So the recommendation on the bottle is two capsules per day. And you know my mom sh I was I spoke with her last night she said, yeah, that's fine. You can go ahead and share share my story but. She had a knee, a knee injury or meniscus terrorism I should clarify and unfortunately this all happened rate before covid nineteen shelter in place and just she was unable to have a surgery because it you know there was a lot more urgent things going on. Yeah at the at the hospital. So she was in quite a bit of pain you know March April may at the kind of the beginning of covid situation So she because she was unable to get that surgery, she really had to rely on Diet. You know her food choices and supplements to kind of just less than that pain and information and I recommended this joint revive and she started out with two. And it helped a little but I it's safe to take more than that. Don't you take four per day and that really made a huge difference. Yeah. I I'll. That's exactly what happened to me. I didn't really didn't quite cut it. Okay. So I ended up with four but you know my pain was pretty intense. Obviously, your mom's pain was pretty intense. So you know that's so yeah. Kind of our point is that you know it, it says two capsules, but if you are still in Pan. You can take four per day. Yeah Right. So another supplement many of my clients find helpful in supporting cartilage is. I always get this cotton craw. NDO is always wanted to save dot com Andro Rondo there we got condo relief plus the key ingredients are MSM glucose amine and coin Georgian sulfate. It is a must take at least three per day to be effective but really you know I often start with about six per day for about six weeks that will really help nourish the cartilage and keep in mind that it's really important to feed your joints sufficient nutrients Now. One supplement that many of the staff at nutritional weight and wellness have been taking daily. It's called key Collagen. which contains four patented proactive peptides. That's a mouthful. To support healthy skin strong nails, flexible strong joints, strong bones, healthy ligaments and tendons, and it's such a popular product. It's unfortunately it's on back order but we'll be getting it back in mid-september. and Dr and nutritional weight and wellness believe it's the only college in product that has these four peptides that are necessary to support the tissues in the body. There are a lot of Collagen products out there, but people really need to look at the peptides in them. So bats again I take one every single day that's part of my smoothie So I I love that product. So. If we are intentionally starting to feed our joints, I believe we could reduce the number of knee and hip surgeries in the US. It's it is really refreshing to understand that the correct nutritional habits nutrition habits can actually support our joint health and save us from that ongoing pain. Yes. Okay. So I I think we should recap. Just thirty seconds or so to recap and hey. I think one thing that really stood out for meat car is when you said a hundred and five percent, there's going to be one hundred and five percent increase in the number of hip and knee surgeries in the next twenty years. That's amazing. Right Scary it is really very scary statistic number to stay away from sugar right process carbs. All of those things high fructose corn syrup Remember Sugar, equals inflammation, and that's GONNA lead to that joint breaking down. have beneficial natural fats avoid gluten. And try some of these supplements we just mentioned. Right like the Omega three, the joint revive conroe relief and he collagen. Exactly. So you know our goal at nutritional weight and wellness. It's really to help each and every person to experience better health through eating real food. It's a simple, but it's a really powerful message eating real food is life changing and we know that you know times are stressful and we really appreciate you tuning in. Wish everyone the best thanks for joining be safe and be well see you next week. 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 products. Statements have not been evaluated by the FDA.

inflammation Caroline gluten sensitivity pain knee pain obesity Carolyn CARB Kara I. asthma Minnesota licensed Dietitian US NIH Spain softball
How to Get Your Eating Back on Track

Dishing Up Nutrition

43:05 min | Last month

How to Get Your Eating Back on Track

"Welcome to dishing up nutrition with licensed 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 booed nutrition slow down. To. You got to make no mom an last just kicking down the cobblestone. Fund. Crew the. Nutrition Rock. Traditional weight and wellness. Im Leah Klein showed I am a registered and licensed Dietitian and this morning I am here in studio with my colleague Shelby Olsen who is a licensed nutritionist. Today, we're going to share some ideas and thoughts about how you can get your eating back on track. It's a little bit different of a show. Then we usually talk about it's not gonna be so much about protein car fat and those building blocks and things like that. It's going to be someone like the mindset of how do we get our eating back on tracker? How do we support our brains and support ourselves in in making those healthy decisions long-term. Perhaps you are on track, and perhaps you are perfectly happy with how you're feeling and that is great. Unfortunately for Shelby Ni-, those typically tend not to be the clients were seeing a lot in our offices, right? Yep. So unfortunately, many of you may be struggling and it could be for a variety of reasons. It could be the added stress from the pandemic or from all the social unrest or maybe you're having to make some hard decisions about the upcoming school year. So this morning we want to help you think about eating healthy, but in a different way. So, shelby. Start just delving into that idea start picking that apart I like, what do we mean by healthy eating but in a different way Leah, that is such a good place to start because I think for so many people when they think healthy eating, they have visions of. Celery and Broccoli and like that's the only thing they eat or they're looking at a low calorie, low fat approach, and for most people, there is that mindset of. Well going to be eating healthy, and that means that I'm not going to have fat I'm not going to have any animal products. You know people have a little bit of A. misbelief around what healthy eating really is. So Leah you and I are really wanting to help the listeners understands that we are not asking for a short term fix. We are not advocating for a diet or even something that leaves you feeling deprived, and this was really fun just Thursday evening my last clients for the week we were on a zoom call and I had a husband and a wife that are taking nutrition for weight loss together, and the husband's in the background making dinner and. The wife I can see her and all of a sudden husband comes back around and he's got all of these questions. He's in front of the zoom call now and he's thinking but you know healthy eating you know is this the sort of thing that can translate you know my wife and I are wanting to have better energy and lose weight. That's why they were taking nutrition for weight loss but they have two young kids. So they're trying to tweak the part the details of what they learned as. Healthy eating in terms of low fat low calorie, and they're trying to make these shifts for their family and I. think that's a really interesting. Place. For a lot of people to start seeing that you can eat protein you can eat eggs, you can eat meat you can eat fish you can eat beneficial fats like you can put butter on your vegetables. It's not just. Feeling like you're deprived or feeling like you have to. You know sometimes people call rabbit food. We're here just eating vegetables but you as you as you think about healthy eating at a different way, I think we definitely want to follow that up with with what that looks like for us and so maybe later in the show, we can give listeners a clear sense of what does. Healthy eating look like for real food nutritionists and Dietitians, and how can we start to shift that for everyone regardless of what their goal may be yeah. Absolutely. I think it always helps to hear just from other people's perspective or other people's own experiences, and so I think that would be helpful thing to like you said follow up with at the unknown towards the under the show. And knowing I know for you whenever I've seen your schedule shelby it is jam packed all the time with clients and and most of us a nutritional weight and wellness are also very busy with clients as a busy time of year right now. Right? But for us, that means we need to prioritize real food nutrition even more. So we try to focus on our own health goals and try not to let some of that business of life and some of the chaos that comes along with that but that distract us too much. So today we want to discuss some of those important health goals of why we and maybe some of you listeners want to stay on a real food eating plan and not choose that the easy route, the more processed food. So. So I, want to pose that question to the listeners really quick. Why do we personally choose to cook and stick with what we think of as an easy and quick approach to eating and so and shelby wanted to tell me your take on that right right. So when I hear that, why do we personally choose to cook real food I think that choice could be different for? Everyone listening. For You I'm sure your motivation is really strong with your son. With you wanting to make sure you have enough energy to keep up with the asked two year old. But I personally, and you know I talk about personal reasons I eat real food because I grew up and I was a kid a lot. So I've kind of figured out that magic combination that doesn't contribute to recurrent sinus infections that doesn't contribute to. Feeling like I'm always catching cold or flu. So Leeann, I choose grass fed meat or wild caught fish of variety of those vegetables cooked and healthy natural fat. You know it's simple. Eating meat vegetables good fat best quality you can find it sounds really simple. But don't let us fool. It takes some planning. We've got to be prepared Yup. Absolutely it's it's simple and yet can be complex at the same time. It means that it does take effort who live in this healthy way. Yup. Tell Start, interrupt you I tell my clients especially when this is a new approach for them when eating real food is very new and maybe they don't have a lot of kitchen skills i. tell them keep it simple. Yeah. You do not have to have a gourmet meal for it to be nutrient, dense nourishing Yep I love that I tell my clients the same thing like you said. When you're in the beginning and learning something new, it does take up more of that brain real estate attain more hampered. It's that learning curve right in the beginning and things do get smoother it gets better the longer you practice it, but it's still does it it takes more effort in the beginning it gets better as time goes by like any skill Yep, you have to learn a little bit. Implement learn a little bit more and then kind of work make sure it. It fits your lifestyle and your approach Yup. Absolutely. So I shall we you alluded to just one of the reasons why I really prioritize and continue to eat real food year after year is that they're full of key nutrients that my body needs, but they're also it's also full of key nutrients that my son really needs. So I have a two year old at home. He just turned to the other week and so the health of my baby now toddler was very motivating factor for me too. I was I was already eating real food, but it gave me that extra leg up saying like, okay I want to create a healthy human out of real food. So I really need to make this a huge priority for me. And I've read the research, the takeaway message for for eating real food that's high in nutrients during pregnancy I mean those nutrients are linked to good brain development a healthy birth weight in that infant and reduced risk of many different birth defects. a healthy real food eating plan during pregnancy also reduces the risk of anemia for mom and also those rather unpleasant symptoms of. Really being very fatigued and that morning sickness for the mother to be in that first trimester time. So and I am happy to say that I was I saw clients the day I went into. Labor. So. Like you can do, you can really use this real food eating and you can feel great i. mean I was big and I felt it because I was pregnant at the end of August right but but I was still feeling good overall was still able to see my clients and do the counseling and teach classes right up until the enemy. Energy to do that, which to me says that you know you were eating right to think, right you're eating right to kind of get the things done in your day that you wanted to do well, and as long as we're talking about pregnancy, let me share a statement from Dr Christiane. Not Trump's book women's Bodies Women's wisdom. She wrote the common pathway that leads to nearly all pregnancy complications including pre ECLAMPSIA low birth weight and prematurity is cellular inflammation. She went on to say that eating a low glycemic index diet AK vegetables and real fats that keeps blood sugar stable and insulin low, and it actually contains the protein, the essential fats and the micronutrients in a plan that increases your chances of having a healthy pregnancy which I think is so interesting she also found many women cannot tolerate the processed foods like gluten grains, the processed thoy the corn and for some people. Some women in particular, they cannot tolerate dairy. Well. So why don't you put a pin in that? Really quick shall we do have to take our first break? We'll come back circle back around to the whole pregnancy stuff. So, you're listening to dishing up nutrition by nutritional weight bonus. Here's a bit of interesting news about the pandemic and people stress levels. The prescriptions filled for anti anxiety medication has increased more than thirty four percent in antidepressant prescriptions increased by eighteen percent in the past six months. New Prescriptions. Filled. For Drugs. Like. xanax valium. A van while people were under Kobe nineteen stay at home orders went even higher to thirty eight percent the when we come back from break, shelby will share supplements to help with anxiety that are natural and not addicting, and we'll be right back. Welcome back to dishing up nutrition if you are experiencing hiring Zaidi at this time, I would like to take a moment to offer up some natural anti-anxiety supplements and some lifestyle habits that can help reduce your anxiety. I increase the amount of water you drink daily I know it is not the most exciting habit. But when you think about how much of your brain seventy to eighty percent of your brain is made up of water. So it's pretty clear that we need water. We need to stay hydrated to keep that brain function up right now another lifestyle habit that I. Know some of you are going to Moan and Groan about is sleeping at least seven and a half hours most nights although I'll have to be. Honestly. I feel so much better when I when I'm sleeping like eight to nine hours yet most ways in the same boat with yes. Yes. Oh, if you are having trouble sleeping, we've got lots of resources about that. Another thing. That Leeann I would recommend would be avoiding sugar and even. Alcohol is is one of those things sometimes people are using pacify or you know to get them to sleep more to kind of bring that anxiety down. But what can happen is it can actually bite us a little bit later One set alcohol has kind of dropped our blood sugar too low than we have more anxiety. Now there are some helpful. Supplements that that I want to share with you this morning. But again, if you are someone who's dealing with anxiety, you're not going to have one tool in your tool belt that is always going to work for you. So just remember that we have lots of these ideas around anxiety and low moods because we may need to use tools in different situations. One supplementary tool that I offer up to many of my clients is magnesium glycemic magnesium is that relaxing mineral not only for the muscles but also for the brain. So taking six hundred to eight, hundred milligrams of magnesium glycemic can help to relax your body and your brain. Now, I personally take magnesium every night my husband takes magnesium. We feel like everyone would benefit from taking magnesium. We're making household also. Yeah. Yeah. Yeah. Now, the other one Leeann I know we've talked about L. CNN before a theon is a supplement that's made from green tea. It can actually help to relax you and you won't feel kind of that fuzz or you won't feel that. Sense that you're Medicaid you know because Elfin is naturally occurring it works with your body and I personally love Elfi, even if I'm going into a situation where I may be more prone to kind of that social anxiety more you know, for example, if you're teaching zoom class to eighty people and you're hoping technology goes correctly then I'll take elle fanning just remember that's only going to stay in your system for about three hours. So you can safely take that and not feel like you're going to be addicted. I Love L. Lane for when if I'm doing like if I'm doing the radio show and at eight am on Saturday mornings or like you said, teaching classes, just those the presentation stuff for me was giving me more anxiety and gets me all tight so that. Is. Super, helpful for those situations and just getting a little more relaxed and it lets your brain just kinda take breath to. Deliver that performance a little better. Yeah. I actually had a client when I was first starting out she said L. CNN was like magic for her because totally she would say it brought that elevator of anxiety down Oh and I thought. Yeah I thought those are really powerful way to think about you know we just got to bring that anxiety down so that we can function. Now, the last supplement that I'm going to speak about this is actually called five ht P. Five h is the building block for Serotonin. Right Serotonin is calming brain chemical or calming neurotransmitter. But I would just kind of throw in here if you're someone who has already on a medication for anxiety or depression, maybe you're taking an S. S., R.. I. If you're thinking about adding and five ATP, I would have you work with your doctor and or your nutritionist just to kind of see. If. That's the best balance for you. Again, these are all tools and you know an assessor. I is one tool that some people use. Understand that these are some of the ideas on places to start but you may find that working directly with a nutritionist or a Dietitian can help you with some other supplements or techniques really find the thing that is going. To work best for you that combination. Now, if you guys have any questions about any of the supplements that I just mentioned, feel free to give our offices a call six, five, one, six, nine, nine, three, four, three, eight, and we will happily get you some answers to your question. The Front desk staff is always so helpful. So any questions whatsoever give them a call this morning So shelby before we went to break, you were just talking about some information from Dr, Christiane Northrup and how her ideas were that you know cellular inflammation was really. Of a lot of pregnancy and birth related complications and her recommendations were to keep a low glycemic index diet, which you mentioned like vegetables with those good fats those are really healthy and balance our blood sugar's really well, and they also contain. Some the essential fats, lots of micronutrients. These are the things that give you the best chance for having a healthy pregnancy. And I think I I love what you were saying there and I really think just the pregnancy or the thought or or getting prepared for pregnancy is a wonderful time to really upgrade your nutrition, all things considered pregnancy or even thinking about becoming pregnant. So in those couple of months leading up to pregnancy that may be your motivation to get your nutrition on track what a powerful motivator Yep absolutely creating like I said for me just creating a baby made from real food. Basically, that was a huge motivator for me. To make changes and to stick to a plan that we all need our own personal motivating factor and it doesn't even have to be just one thing you have many different factors that really work together to give you that leg to give you that boost to say, I want to make these changes to eat real food. And from working with hundreds of clients. Just weight loss, what we tend to see is just weight loss alone as a goal is typically not strong enough by itself and I find this so interesting because so often people are told that everything will get better if they just lost the weight right and they used that terminology terminology, I need to lose the weight. So when you say a weight law school on its own is typically not strong enough what would be some of the other personal motivating factors besides pregnancy besides you know cooking real foods for your family? Of the personal motivating factors that are really strong for my clients getting out of pain. Yes. Pain is huge. Pain is a huge motivator. Another big one is you know having seen enough energy to do the things that we want to do and I think as as we're kind of talking about getting back on track I. Think we definitely WanNa look. At what these motivating factors are. Yup Absolutely. So let's talk about that on the other side of break you're listening to dishing up nutrition. If you have not yet taken advantage of our special ten dollars for each online class, you may want to do it before the end of August which has about two days. Any individual online class is available for you for just ten dollars. To dishing up nutrition before, I, forget I want to bring your attention to next week's dishing up nutrition show and podcast. We have a star studded lineup with Special Guest Gregg. Fusen. I always love to hear Tony about real food nutrition. We have our very own cassie weakness and Darlene ca vast. They will be sharing important information about prostate health and prostate cancer I also want to encourage you to sign up for one or several of the online classes that Lia had mentioned before break as she had mentioned, those are individual classes and they are currently discounted to ten dollars through the end of. August. So you've got a few days to get those. You don't have to watch them by the end of August but actually just. Give us a call or go online. You know some of the classes that you may be interested in getting a good night's sleep. That would be a really fabulous one I. A. Little bias about the immune booty excuse me immune building foods and nutrients because I teach that online class. Awesome. I personally think it's great but you let us know what you think the another one that you might be interested in is good foods for good moods. All of these classes are important right now when you're going through stress, if you want to check those out, we've got some other class topics at weight and wellness dot com or you can call the office six, five, one, six, nine, nine, three, four, three, eight, I think this is a really great way. Leah. For best listeners to. Get a sense of what it's like to work with real food nutritionist of these ideas that that we elaborate on in online classes. Yep. Well, like you mentioned before shelby, it's that learning processes you learn a little bit. Then you put that into practice. So maybe listeners have taken some things away from the podcast they're implementing them. Now this is another step they can take to learn a little more implement that and just continue that learning process exactly. Now before we went to break, we were talking about what that personal motivating factor could be and some people they really think they. They WANNA lose weight. But we want to dig a little bit deeper and often I ask people the question what needs to change for you to feel like these changes to your nutrition. Your lifestyle is worth it and sometimes that's energy sometimes that's. Getting, rid of aches and pains sometimes that's having better digestion. But for those of you who feel like you need to lose weight or maybe you've been told by your doctor that you need to lose weight, it seems like the emphasis. On losing weight of clouds, our judgment and what I mean by that is. It's almost like we've been programmed to think that that diets are short term solution, and so we get really excited about maybe a thirty day diet or you know maybe doing something for a couple of weeks, and that's maybe enough to help us make some short term changes. But what we are talking about this morning is really shifting that mindset to be able to make these changes stick yet and interestingly enough. I? Don't know if you experience that. Or this same thing in counseling. But for the women that I've worked with that have been chronic dieters, they're always kind of looking at where they can push the envelope and what I mean by that is they say, well, shelby, can I eat this? Am I allowed to eat this and I kind of I. Challenged them on this because I sometimes say, well, you know this isn't a diet. You get to make these choices but. It's almost like they want to know where the line is so that they can almost I'm doing air quotes cheat or sometimes they say well, I do really well Monday through Saturday but then Sunday I have a cheat day where I eat whatever I want. But what does that do to US mentally when we say that we're quote unquote cheating like who are We cheating or not cheating are you know anyone but ourselves and we're really creating more of that stress on our immune systems. So as we work backwards here, one of the things that I would encourage you listeners to think about and maybe you even write this down. But what is your motivating factor for making changes and when we're talking about making changes to your nutrition? What would you be willing to change to see that shift in how you feel? Maybe you're someone who's dealing with a lot of cravings, intense sugar cravings or cravings for Soda. Having a Cheat Day Is only going to make those cravings more challenging to deal with Monday through Saturday. I bring that up and and I'm sure you've had similar experiences. Leah. When working with people but I bring that up because I want listeners to be thinking about. How can I be making shifts that last yup? Not just this week this month this year. But how can I have that lifestyle shift? Not, only for losing weight, but for feeling good for having energy for getting rid of aches and pains for sleeping well for keeping your immune system. Strong. Those are really motivating things don't before we move onto another motivating reason to eat a real food eating plan I wanNA share what many studies have shown women who at the time of conception had the lowest levels of vitamin B twelve had up to a five. Times greater risk of having a child with a neural tube defect compared to women with the highest levels of vitamin B twelve. Now, neural tube defects are birth defects of the brain, the spine or the spinal cord, and a common neural tube defect that you may have heard of is called Spina Bifida. So when we look at foods that are high in vitamin B twelve, we're focusing on meat and really nutrient dense. Animal proteins, things like beef liver chicken we actually need to eat a sufficient amount of animal protein like the grass fed beef organic check to have sufficient. B Twelve. Now, of course, supplementation with B twelve could be. A helpful option for those of you who are wanting to become pregnant or maybe you are already pregnant that's often found in those prenatal supplements. Yup Absolutely. But yes, always food I focusing on those animal proteins liver like you said is is such a powerhouse food for so many different nutrients. So anyway, if you are willing to get in some of those organ meats also is awesome. So Leah just before we move on I, want to give listeners one of my tips. Tricks. My husband is actually what time yeah. He's probably picking up our our meat from the farm and one of the things that I ordered this week from our farmer is organic chicken livers and I just WanNa tell listeners if you're kind of scared of liver grinded up when you're making meatloaf or breakfast sausage patties or meatballs or something like that. That's actually I. mixed chicken livers with beef ground beef or ground chicken when I making one of those meals and it doesn't even taste scary. Faced like I'm I'm eating liver yet, but that's a tip. Yep, and that's what I do too. It's it's for me. It is a taste thing. So mixing it in and it doesn't even have to be a large amount. You can put in however much you're willing to because it is so nutrient dense. You get a big bang for your buck there Yeah. So when my clients who have health problems and they start switching over to eating that real food plan, I find that those clients, the ones who do have some of those underlying problems. Chronic conditions tend to stick with it much better than those who again they they come in and to no fault of their own wanted lose a few pounds and get into that special dress get ready for that reunion whatever the case may be. But what we are seeing in our clients more and more are serious inflammation problems. So basically like your little cells all those little cells in your body are just kind of on fire. oftentimes, this generalized inflammation, it's hard to see but it starts showing up with some of these symptoms that a lot of attribute to the aging process or old injuries cropping up and things like that. So it like shelby is mentioned a few times. Now, if you have some of that joint or muscle pain or you're always tired or maybe have some kind of digestion problems, so this could be cramping bloating diarrhea, constipation, reflux indigestion any of those things you have generalized inflammation. Now now generalized inflammation is different than if you were to sprain your ankle or Wack your thumb with a hammer that ankle or that thumb. Up That is inflammation, but that's inflammation just localized to one area to that injured body part. When we're talking about inflammation or generalized inflammation, we're talking the fancy term is systemic inflammation that just means system-wide. It means that whole system has a lot of inflammation going on and when it's system wide, that means that then it can touch any part of your body from your brain to your joints, your digestion, all the way down to your toes, right right. And that's interesting because when we think of inflammation and I asked that question you, you have inflammation your body. I don't think people are always making that connection to system wide. Now if weight loss is something that you're focusing on I, want to bring you some more information about inflammation and its connection to wait. Now. This study was published in the Journal of Obesity in June of twenty seventeen and this the the information may surprise you. It found that in inflammatory diet. Something that would be processed foods high in those were refined grains high in those vegetable oils like mourn or soybean cottonseed oil, or even canola oil that inflammatory diet was directly associated with carrying excess weight and even becoming overweight or obese, and they were looking at subjects that came into the study with a normal healthy way, and they found that the higher the inflammatory diet, the more they gained weight which really goes to show. When you're eating inflammatory foods that could be the root cause of you gaining more weight. It's not eating more calories. It's you. You're not going to change that by exercising more WANNA focus on reducing that inflammation. Tell us more. About. Inflammation Leah. Well I think I will. Let's bring that back that point on the other side of break. Here we are. Yeah. Here we are. Again, you are listening to dishing up nutrition and if you live in our state of Minnesota or maybe you live in Oregon Utah New York New Zealand Japan Germany or South Africa in any state or any country around the globe, you can still work with us at nutritional weight and wellness either by phone or zoom video appointments. All of our appointments are currently scheduled as a phone or zoom video appointment in light of Covid. The even if you only live two blocks away from one of our offices were still doing all of our appointments virtually. And also check with your health insurance company because you're appointments may be covered as more and more insurance companies are covering a number of appointments for health related concerns. So if you have questions about that, you can call her office at six, five, one, six, nine, nine, three, four, two, three, eight to learn more about maybe some of the insurance stuff or to schedule your appointment with one of our Dietitians or nutritionists you can also go to weight and wellness dot com. Welcome back to dishing up nutrition gonNA share another reason you may want to get back on track with healthy eating. Diabetes or, high blood, sugar. have been found to be a risk factor tied to covid nineteen according to a report from John Hopkins, University. Now, they reported that people with obesity. Or with a B. M. I., which was body mass index of thirty or more are at a greater risk for cove in nineteen. Now, this may be the push you know as you're thinking about that motivation, this may be that push to help you lower your blood sugar numbers and when you lower your blood sugar numbers and get that insulin down guess what you can start to lose weight. Yeah. Funny. How that works? Yes. So if you need help getting your blood sugar under control, give us. A call at six, five, one, six, nine, nine, three, four, three, eight to set up an appointment, and we can help you get back on track with your eating. Now, Leo, before we get back into some of our topic, I, just wanted to share. There's an article that I read that I had to you. Actually I think we're not going to have time to talk about it today but listeners I want you to check it out. It is an article from don laymen who is a really Well known researcher at the University of Illinois, he is actually a professor of food science and Human Nutrition and his article is titled How defeating Corona. Virus starts at the dinner table I. Love that Title I do too. So it's a really good read. A few few pages but check it out listeners, Don Lehman how defeating Corona virus starts at the dinner table spoiler alert. He talks about how important real food protein vegetables good, fat. Yeah. So it's nice. When when other professionals their ideas are aligning with what we're talking about on dishing up nutrition absolu- rejecting your immune system. Yup, absolutely. Yeah. Great. Great Article Thanks for bringing that up shelby and so as we're diving into the last segment of our show here, even before before break shelby I thought really made a very interesting point and one that I don't think it's a lot of attention in that an inflammatory diet and really it's that inflammation process is a big driver in weight gain. For most people, it's not usually the other way around like what most people think like Oh I put on weight and now I have a lot of inflammation. It's really wait is a symptom of this already ongoing inflammation that's already going on in our body. So it's just another symptom just like things like tents and painful muscles or or Achey joins all of these are signs that you no doubt have inflammation going on and I'd say most of our clients. Come in already knowing that exercising more and eating less in the short term and well, really in the long term just does not work out. So perhaps your motivation for following a real food anti inflammatory diet is that you are tired of being tired and and you have brain fog just like your brain is moving through quicksand all the time right or perhaps that motivation to follow a real food anti inflammatory is you are experiencing those painful muscles and joints. Or perhaps, your motivation to follow a real food is to help with your memory and your moods. That's another symptom. That's another sign that you have inflammation in your body or perhaps another sign of inflammation. You know one of those motivating factors for eating real food that maybe that body sinus acne or extra or the CI red face that's motivating when you start to think about eating an anti inflammatory real food diet bringing that inflammation of the skin down Yeah. So each person has their own unique reason to follow a real food anti inflammatory diet. I'll say to my clients you know inflammation shows up differently for everybody's though you know paying attention to your body how that inflammation shows up for you. Another example of inflammation that can affect your health thinking about brain health. Especially, the World Health Organization indicated that depression is the leading cause of disability. They also reported I thought this was really interesting that. Sixty percent of patients are not benefiting from. Antidepressant medications. An interesting study from two thousand fifteen found that markers of inflammation are elevated in people who suffer from depression compared to those who are not depressed or to who do not have depression. And, there is a study. Oh, O. Back twins. So human twins also found that the twin who had a higher CRP which that C reactive protein it's a blood test that you can get your doctor's office, right? It's a measure of inflammation in the body. So the twin who had higher CRP levels were more likely to develop depression five years down the road, right? Right. So as we think about inflammation listeners, I want you to be thinking about where inflammation is showing up for you. Are there any indications that your body is giving you? Do you lack energy? Do you feel fatigued all the time? Have trouble with Memories Moods. Even. Some digestive complaints can be linked to inflammation. So I just want to give you a snapshot of how a nutritionist or a Dietitian would look at those causes of higher levels of inflammation in the body. You know maybe you're you're short on time, use it through fast food or maybe you stop the Deli and pick up dinner. Those aisles that they're using the refine vegetable oils, corn, soybean, cottonseed, canola, those oils are inflammatory they block. The? Anti. Inflammatory message coming to your salt. So it's kind of like those facts if if you could actively avoid those processed vegetable oils that would be one action step to be able to bring down that inflammation. Now, if you eat fast food once a month or once a year, probably not a big contributor. But as you start to look at those behaviors over time, we see fast food and processed foods are a huge driver of inflammation in our food system. So eating real food is very important now for many people. We've got to dig a little deeper and look at some of the action steps. Look at some of those motivation are some some of the motivation that people have to follow through on these ideas? Knowledge is great. But knowledge has we implement though for most people, sugar increases those cravings and inflammation gluten grains increases cravings and inflammation. I'd mentioned those factored refined vegetable oils, those increase cravings and inflammation really hard to lose weight. It's really hard to feel good throughout the day if you're craving processed foods and sugar and you have more inflammation. For most people that extra weight that they are carrying is because they have too much inflammation in their party Yup. So important. So say on track by eating real food things that you buy at the grocery store that is your answer to less inflammation, better health and that enhanced quality of life. Absolutely. Important. All great points, and those are great action steps so that people can start taking away in an practicing today. So, our goal at nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's as simple yet powerful message that eating real food is life changing the thank you for joining us today be well and be sick to 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 products. Statements have not been evaluated by the FDA. Hi, this is Britney one of the Dietitians nutrition and wellness and you probably beyond dishing up nutrition ladies. Let's do a quick head to toe inventory. Do you have dry skin or crack heels what about brittle nails or dry hair these uncomfortable and frustrating problems our body signs that you may benefit from. Gla. An essential fatty acid that hydrates all the tissues in your body inside and out. Gla, which is gamma linen lic acid is a therapeutic form of Omega six and it's also an essential fatty acid which means we have to get through our Diet Gla promotes hydration and elasticity of our tissues to can help dry skin nails and hair also asthma and hormonal imbalances you can take to per day with a meal in some people need to go up. To six per day Gela has helped many of our clients with dry skin brittle nails and dry hair net might help you to less this month. It's fifteen percent off to order Gla go to our sister company neutral key dot com that's N. U. T. R. I k. e. y.. Dot Com will ship your order free and fast. You can count on the high quality pharmaceutical grade products for us every day with clients in our clinics enjoy the show.

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What to Eat to Manage Anxiety

Dishing Up Nutrition

43:01 min | 7 months ago

What to Eat to Manage Anxiety

"Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel. Stay tuned for practical real life solutions for healthier living through real food nutrition. Slow down to you. Got To make no mom last just given down cobblestone fund crew. Welcome to dishing nutrition. Today's show is brought to you by nutritional weight and wellness is many of our longtime listeners. Know we like to educate about all aspects of nutrition to make sure we're presenting accurate information. We really look carefully at the research to make sure that it's pure and not influenced by. Who's funding the study today? We want to start the show by reading a couple of statements from Dr Mark Kinds new book. It's called food. What the Heck should I cook? You may have heard of his other book food. What the heck should I eat now? He has one about cooking before we do that. I'll just quickly introduce myself and our topic. My name is Kara carper. I'm a licensed nutritionist. And I have a master's degree in holistic health and I'm a certified nutrition specialist. Today's topic is what to eat to manage anxiety. I know this topic very well. If anyone knows me you may know that I have struggled with anxiety but also it's because every day I work to practice what I'm eating to manage anxiety since the corona virus outbreak. It seems that nearly everyone's anxiety level is off the charts absolutely. It almost feels like our world has been turned upside down while it sort of has and people who are anxious before are now are there now. Highly anxious I would say. They're even scared definitely scared. I think there's a lot of fear worry and anxiety coin on and today we want to share some food and nutrition habits that will support your nervous system in your brain function. And we're also going to talk about some foods that might be interfering with calming your nervous system and your brain function so we have a lot of work cut out for us today and I would also I also want to introduce my wonderful co host. And we'll go ahead and get started. Caroline Hudson is with me. She's a registered and licensed Dietitian. She's a many years of experience working with clients of all ages and a variety of health issues. While good morning everyone you know. Also since the corona virus outbreak more and more people are concerned about trying to maintain a very strong immune system in Dr Mark. Hyman new book food. What the heck should I cook he wrote? Science confirms that Poor Diet can create poverty violence and social injustice due to its effect on behavior. Isn't that interesting? That's very interesting. I don't think a lot of people think of food in that way as as having any influence on those aspects right behavior so it is clear that each of us has a different immune system and our daily food. Choices are a key factor in maintaining a strong immune function boyd. We ever need this information today. Don't we so? There are several possible reasons for having a lower functioning immune system so some of those reasons may be ongoing stress or eating a poor diet. Obesity lack of sleep. Oh I don't know about you but I've been a little bit struggling with sleep or lack of physical activity. All gyms are close so we gotta get out there and do some do some good activities. Right don't walking at least so or not eating sufficient amounts of protein. What we're trying to say is to have a strong immune system you need to address all of these aspects of your health. Your immune function is so much more than just taking a little extra vitamin C. Isn't that true? I mean if you're not sleeping and you're eating poorly you're highly stressed and not able to exercise or you have to hear your gym clothes and you haven't figured out another routine taking vitamin C. Is kind of. It's kind of pointless you kind of you can't supplement your way out of a guy and lifestyle right. Yeah I think one of Dr Hammond's most powerful in meaningful statements in his book was what we put on our fork at every meal either has the power to transform our health and the economy reverse climate change and environmental damage and help reduce poverty violence social injustice and more and you know really the caroline again. That's a new thought. But how we how we eat really affects our brain chemistry our moods or behaviors and just kind of how we go about our life. Yeah I'd like put at what we put on our full. Yeah right right really should be thinking about at every single time. You put your phone to something. Am I helping? My Body is supporting my body. And my brain hurting it at nutritional weight and wellness we believe the more you understand about good nutrition and the more that you practice positive lifestyle habits the stronger your immune system will be Dr and our staff created a special podcast to share with all of you and it's on our website weight and wellness dot com now. This website is specifically talking about how to eat to support your immune system during this extremely stressful time with corona virus. Additionally they're going to suggest key supplements that you can take for extra support during this highly stressful time so again weights in wellness dot com. It's right there on the homepage. I just listened to it last night. It's a bow it's already. I didn't even know that I didn't either. I I knew they were working on it and they obviously did it very quickly for the benefit of all of you listeners. Oh that's really great. I'm really happy to hear that. So we understand your concern about wanting a clearly defined direction to take an order to have this good functioning immune system. That is why we want to help you. Manage the added stress and anxiety. That's being caused by the corona virus. So here's a question for you to manage your eggs anxiety. What are you putting on your fork. I want to go back to Dr Mark Hyman and his new book food. What the Heck should I cook? So many of you are familiar with Dr Hyman. But IF YOU'RE NOT DR. Hyman is a very popular Functional Medicine Doctor and author of many health books and he experienced a major health crisis but was able to overcome it through eating real food. So in in this book he asks many questions. I particularly like the questions A couple of questions like what about the US dietary guidelines? Shouldn't they be guiding our health in the right direction? Absolutely they should be but they are not. He went on to say that quote rather than reflecting science. They are heavily influenced by the big food lobby and quote essentially. Dr Hyman is saying that what doctors and nutritionists and consumers are basing their recommendations on are not really based in all of the scientific research but yet are more about what food manufacturers want us to know or believe so it sounds like what he's saying in that quote and in his the overall theme of that chapter is. It's it's all about the bottom line for these food manufacturers. It's all about the money. Yeah not the consumer health interests right. So that's unfortunate but it's really important that people understand that and Dr Hyman continued to write important research which shows saturated fat is not connected to heart disease and that cereal grains can actually have harmful effects. None of that information has been revealed. Yeah Literature and Dr. Hyman is saying that there was there was really good. Quality research showing that saturated fat was not the cause of heart disease but for some reason as consumers. We haven't been told about that research. Yeah yeah that was. That was a long time ago right and unfortunately I think that Yeah I think the New York Times did a piece on that if a few years ago about Who was at Ansell Keys? Yes Yeah Ansel keys research out of the University of Minnesota. So that was. That was really very very sad. So I think Right now we are all trying to eat to support our immune system so that we can have lasting Zygi and fear about the corona virus. So however we really need to rely on scientific research and knock research Funded and supported by food companies. So I think it's about time to break time for break. Maybe you can finish that as soon as we get back. And you're listening to dishing up nutrition. According to the National Institutes of health nearly one third or one out of three adolescents. Aged thirteen to eighteen will experience an anxiety disorder in addition to that hospital admissions for suicidal teens. It actually doubled over the past decade. These are really alarming numbers. And today we're going to be discussing some information about what to eat to managing anxiety or better yet to prevent anxiety stay tuned to hear some simple solutions that you can use to support you and your families immune system and we will be right back. Welcome back to dishing up nutrition if you're in your child is struggling with an anxiety disorder. Kara and I want to suggest a few more easy habits to put into practice to help you manage your anxiety. Or your child's ends anxiety we will also recap the ones we discussed earlier so really believe. Haven't number one. You have to eat breakfast. Mother was right right right and that has or should be containing at least two to four ounces of protein and we really love animal protein. It is a great building block for the production of all your neurotransmitters and I think people have listened to us know that we talked about neurotransmitters and I think that lots of people don't it's hard to sink in we are actually building those neurotransmitters or making those neurotransmitters in our gut by eating that protein and So it's really important to have a protein for your breakfast so we suggest maybe a couple of eggs or adding a scoop of way protein powder to a morning Shake or eating a half a cup to three quarters of a cup of a full fat cottage cheese. Not Those low fat varieties and you can throw in some berries that could be the Full Fat Yogurt Plain Yogurt. Any of these breakfast ideas will supply the raw materials. That your body needs to make your dopamine and Serotonin and that's going to help Support good brain function right. Brain function focus memory moods all of that less anxiety for sure. Carolyn before rake you started talking about just what to do to support our immune system so that we can have a little bit less anxiety and fear about this virus but we really need to be looking at the scientific research and not the research that you mentioned earlier the supported by the food companies. So one question that we should ask is does saturated fat support the immune system and to saturated fats support our brain health. Well when we look at the trillions of cells in our body and our brain each cell has a membrane and the membrane is made up of good healthy fats so half of our cell membrane is made from saturated fats so similar to the fat in butter or a coconut oil Quarter is a quarter of that membrane is made from unsaturated fat So that would be more like an olive oil or avocado oil and then a quarter. The other quarter is made up of polyunsaturated fat and that would be similar to the oil. That comes from nuts. Yeah nuts and seeds. So isn't that amazing? Every cell in our body is made every cell membrane has to have that fat. And how many years have been told saturated pad his bat. Saturated fat fat is bad. So you really need all three kinds right. We do. We do. And so we shouldn't be afraid of foods that contain saturated fat right or cholesterol. For that matter right we actually need clinical throw. That's a whole `nother show about that right exactly so to have this strong healthy cell membranes. That protect US guess. What from things like viruses. We actually need that. Saturated fat we need to eat are butter or coconut oil to give us ourselves. Give ourselves that structure and strength to help protect US against disease. So now let's talk about. Food can actually create some of this anxiety and foods that help support brain function and help keep that anxiety in check when putting together information for a show or a podcast. I like to read what researchers and others have found to be true I also WANNA share with clients. What our nutritionist. Saf and myself have found. That's going to help our clients that we work with clinically in the in the counseling field in the book. It's called the happiness diet and its authors Dr Drew Ramsey and Tyler Graham. They shared a study. That found elderly adults who had the highest rates of anxiety had the lowest levels of a nutrient. That's called Choline so now I'm sure most of you are thinking. Well what can I eat? That's going to supply my brain with more choline as nutritionists and Dietitians. We know that choline is abundant in eggs and fish. So if you recall the the old myth the misconception that we shouldn't be eating eggs wish right yeah. We're still getting that. We saw here. People think they surely lingering Yep even though that myth has been debunked now in the science. But it's so it's it's a tape that's playing from the last six years but perhaps you know if you if you've heard don't eat eggs because it's going to increase your cholesterol. We're getting less choline. Because we're avoiding things like eggs right and deficiency and choline can create higher levels of anxiety and. Actually I start my day. Almost every day with three eggs and I do cook the eggs in a saturated mostly saturated fat of butter. Oh that's good so I'm getting choline from the eggs. I'm getting that good saturated fat. That's coating trillions of my cell membranes from the butter and that's how both of those things are helping to support my brain and my immune function yes exactly. So I like the following set sentenced from the happiness diet book It said proper brain nutrition creates a strong foundation. From which you can create the life you want. Isn't that lovely so no one wants a life riddled with anxiety and fear? So what should you eat to support good brain function well salad? Greens are a great way to get some of those key brain nutrients it can be a lot of different kinds of Greens beet. Greens Spinach Romaine Eru Gula and Kale. They're all very nutrient dense foods. One Cup of ruge contains most of our daily requirement for full late vitamin K calcium fiber and Beta carotene generally speaking the darker the leafy green the better because the dark leaves contain more magnesium now magnesium we know as a super common deficiency. I think it's sixty three out of four. People are deficient and magnesium if we have adequate levels. That's GonNa help ease our nerves. Relax blood vessels. We also need that for good brain function. We certainly need enough magnesium too lessening anxiety. So it's really important to be supplementing. The brain with nutrients from a variety of foods and Greens are just so dense. Yes in vitamins and minerals fiber. So you can't go wrong with any kind of Greens and I gotta throw this in here. You know the toilet paper and paper towel. Aisle is empty but the fruit and vegetable oils are stockpiled. Just Really I. I kind of laughed when I was in the store the other day. I thought what is going. What are people thinking? You should be flocking to the fruit vegetable. I think with the the fear I think people art. They're stocking up on canned and boxed goods and things but I would just suggest take advantage of the fresh food while there's access to it so it's time for break break again. You're listening to dishing up. Nutrition APP brought to you by nutritional weight and wellness. Are you aware that anxiety can have a negative effect on your immune system? We talked a little bit about that today. So far during this time of the corona virus outbreak. We all need our immune systems as strong as possible to help. Save anxiety is a complicated relationship with the immune system and unfortunately that will weaken our immune system. So we'll be back in a minute. Hi I'm Elizabeth Leifer licensed nutritionist at nutritional weight and wellness as a nutritionist. I see clients every day with unwanted symptoms. Such as heartburn bloating cravings indigestion. Ibs brain fog anxiety. Depression aches and pains due any of these sound familiar to you. Well did you know that? All these unwanted conditions actually can be from an imbalance gut our digestive tract has trillions of bacteria living in it when our bacteria are intestinal tract is out of balance. It can lead to any number of health issues. An imbalanced gut can result from the foods. We eat medicines. We take the environment around us and even stress. This is why it's so important to supplement with probiotics daily to support our health. If you're ready to start supporting your gut health probiotics take advantage of our fifteen percent off sale for all new tricky probiotics through March of twenty twenty. Not sure where to start for more insight about which probiotic is best for you. Call our front desk staff at six five one six nine nine three four three eight to help answer questions. Or to set up an appointment with me or another nutritionist or Dietitian. At one of our seven twin cities office locations or even be a phone or skype. Welcome basket dishing up nutrition. Here's another habit. We recommend to help you manage stress and anxiety so number to eat at least four times each day. Each meal or snack should include that animal protein that we already talked about vegetables or fruit and natural beneficial fats and oils. So eating all of these will help. Support your nervous system and your immune function that's right I have an interesting fact that I want to share with all of you about health problems that can affect how strongly your immune system functions. It's just an interesting bit of research and has found that obesity can weaken the body's immune system and reduce its ability to fight off infections. It's because obesity causes a state of chronic inflammation and not just can create you know more of a compromised immune system. Yeah and that's really interesting. So obesity causes a weekend on a weekend. Immune system because of that chronic inflammation very rate. Right so anything that we can do to reduce inflammation is going to help boost immune system as well and researchers in Canada. They analyzed the flu records for twelve previous years and found that the people who were obese were more likely to be hospitalized for respiratory disease compared to those who were not obese so they concluded that you know again. It's just a a more weakened immune system and weekend ability to fight off infections though so important so important so as our longtime listeners know we encourage everyone to eat things like Brussels sprouts Broccoli Cauliflower Cabbage Bok Choy. Because these vegetables contain antioxidants that support the detoxing of harmful artificial estrogens which in turn may help prevent mental decline heart disease and cancer so researchers actually have found that these foods are so high in antioxidants that they can literally put a stop to pre-cancerous or even cancerous cells. Pretty powerful statement. Isn't it that's unbelievable. Yes one of my favorite foods that helps control depression slows down the aging process of the brain and it actually helps to lower blood pressure as well. But it's gotten kind of some bad press so you probably won't believe what I'm about to say but this food is potatoes. Au carpet now. It's a little known fact that the potato skin contains vitamin B. Six folate eight potassium and even iodine. So if you enjoy eating potato with a meal we suggest choosing a small read a potato or a fingerling potato or two depending on their size and be sure. Cook the potato with the skin on you know as we mentioned the potato. Skin contains vitamin. Who'S BEEN B? Six full late potassium and even iodine and the new. The small new potatoes and fingerling potatoes have much less starch and sugar and more nutrients than those big large Baking potatoes so other than size. There really is a difference so remember that low fat high carb phase. We all went through you know. And all of the nutrition experts were recommending eating a baked potato with a low fat yogurt or sour cream low-fat or no fads frame right fat free and no butter. Oh I love butter and full-fat Sour Cream potato but that large large baked potato has approximately fifty seven grams of carbs. So that breaks down to fourteen teaspoons of sugar or glucose in your body and while that's just way too much starch and sugar for any kind of good health so as consumers we certainly were given a really a false information so once again and that may be one reason that about forty five percent of adults are obese in the US so Get rid of that false information right. They information area should be eating fat free. Yes sour cream and things like that so just to kind of recap what you're saying well potatoes so not all. Potatoes are the same you know. And if you're going to eat Have the skin on and focus on a smaller portion of the red or the fingers. That's small potatoes void. Those really large baked potatoes where the super high sugar wants. Caroline mentioned but I believe this is the time when everyone should truly consider healthy eating to help manage their anxiety and to keep immune system strong. And at this time we have. We obviously have a lot to be concerned about with the krona virus. But we can still work on making some of these healthy habits and developing these. Even in even in this worrisome time because that will help us to manage our anxiety levels both now and in the future before the outbreak of the krona virus the National Institutes of Health reported that nearly twenty percent of American adults had an anxiety disorder just in this past year while twenty percent percent. One in five an adolescent sadly almost thirty two percent of adolescents. Hanan anxiety disorder this past year and in that thirty two percent unfortunately more girls than boys were experiencing this anxiety disorder. So there's such a large percent of teens experiencing anxiety so it begs the question. What is going on of course? We could look at social media or pressure of high expectations to succeed. But you know as a longtime Dietitian I would. I look at what our teens eating at this time compared to what I ate. Or what what? My parents eight as teenagers exactly. So let's take the mystery out of this really big health problem that's going on and for my own experience. I believe that the number one reason for anxiety is low blood sugar. Now I'm saying that professionally that personally. I'm saying that after working for over ten years with clients and as a teen I I was not eating exactly the weight and wellness way with balanced meals. You know I often would skip meals. Maybe I was busy. Maybe I just wasn't hungry but you know sometimes when you're not hungry it's still to balance your blood sugar. It helps to have some some healthy food so for breakfast back then I may have grabbed a bowl of cereal or even a cereal bar. That would have four teaspoons of sugar. I might just skip breakfast or you know. Maybe I'd have a Bagel with fat free cream cheese. So what happens with breakfast like that? The blood sugar spikes too high. And then it's going to crash down within an hour or two and it's that crashing of the blood sugar where you know personally. I still to this day if that happens. I can feel myself becoming anxious That's where that anxiety attack is hitting. Yeah right sure dies and so if you if this resonates with you. A simple solution is just start by eating breakfast. That's going to balance out your blood sugar and Caroline mentioned that earlier. I tell clients to start your day with breakfast if you like eggs. I mean I shared that. I have three eggs almost every day that are cooked in butter with us. Nice side of vegetables. I might saute the vegetables and another healthy fat avocado oil and you could add. A variety writer veggies. You could do Spinach S- paradise if that type of breakfast that's GonNa keep me full and satisfied. It's going to balance my blood sugar So I don't have that crash. That could lead to heightened anxiety. Yeah right so you know I want to take a closer look at some of the grab and go breakfast foods but often set teens up before that anxiety attack later so many teens and gets a lot of adults to I have to say are on the go. And what do we do? We grab one of those fruit flavored Strawberry Yogurt low fat for for breakfast. So this small container of yogurt has over six teaspoons of added sugar so when they take out that fat they always add more sugar right because it's got a taste better so another favourite grab and go Might be a cereal bar like the cliff bar. This Sierra trail mix energy bar but that energy bar has ten teaspoons of added sugar. So what happens up? Goes your blood. Sugar and the pancreas starts releasing insulin. Which is supposed to do? But then the blood sugar drops and that what can lead to that low blood sugar and anxiety. So I think eating a balanced breakfast Like this morning I had to eggs. I the hard boiled eggs. I made them last night because we good idea because we get up early. Today I mix it with a tablespoon of Avocado oil man as and I had one of my favorite dark ride pumpernickel breads. Oh Gosh that's all that really sounds delicious and it sounds simple and I liked that. You prepared the eggs ahead of time for this early morning. So we're GONNA go to our last break. You're listening to dishing up nutrition and as I said earlier I believe the number. One reason for anxiety is low blood sugar. So here's a habit to help you manage or avoid stress anxiety habit number three from today Carolyn has shared one into number three is keep your blood sugar level and even you want to prevent it from dropping that means eating and balance every two and a half to three hours avoid eating sugar and processed foods and we want you to remember all of these habits so I'm going to talk about two more Habit number four is drink at least eight glasses of water per day to stay hydrated plain water. You know not added with sugar or artificial sweeteners. And number five get sufficient sleep most nights seven and a half preferably eight or nine hours. And we're GONNA I think we touch on both of those things When we come back from break welcome back to dishing up nutrition. If you're concerned about your immune function or your weight or your overall health. I suggest you sign up for one of our nutrition for weight. Loss classes These are twelve classes and to individual nutrition appointments so the classes are available online. So we're doing everything. Virtual these days and But if you prefer a group class setting We're hoping that by may may nineteenth Is when the next twelve weeks series starts That will be in all of our Seven Minneapolis and Saint Paul locations so And then all of our nutrition appointments right now are all virtuous so I've been using zoom and of course railroad telephone. That's an option to if people don't have zoom Yep yeah lay or skype so and before the break we were talking about being overweight. And how that can your immune function so eat better to feel better and to have a better immune system so you can call our office at six five one six nine nine three four three eight and sign up for one of these life changing classes or you can just ask a few questions and if you prefer you can sign up online at weight and wellness dot Com and if you have questions about immune supporting supplements be sure to listen to our special podcast. That's now available on our free dishing up nutrition APP or as you said earlier. I think is right on our website. You went to weight and wellness at Communist. Read on the homepage. Yeah isn't that great? I'm going to have to listen to that when I when I get home today. So you're going to hear some very effective and highly recommended. Immune supporting supplements and other helpful tips and ideas that you can use during this challenging time and I want to say that all of our supplements now are free delivery right if you were them. That's so important. Obviously all of this social distancing we have to We don't really want you coming into our office to deliver them to you free. That's really nice though. There's free shipping on our products And Caroline you had just given our office number and I just wanted to clarify. The people probably know this that are local in Minnesota. Or just if you're if you're typically going to our office our offices are closed but they are being staffed. There's like one person at taking calls so you can call her office but don't go to our office just kind of wanted to clarify that so before break. We were talking about low blood sugar. How that really is. Probably the main thing that leads to anxiety is having that low blood sugar level and it puts the body into a stress response. And you know I've had a lot of struggles with anxiety over the years so it's something that I really have to focus on every single day so to keep to lessen my anxiety. I have to eat in balance about every three hours and I have to. Pair the three macronutrients protein healthy carbohydrate and healthy fat so you know eggs for breakfast could be meat or fish or full fat. Dairy vegetable carbohydrates are the best type of carbohydrates to prevent the spikes and crashes and blood sugar and of course our healthy fat is the number one thing that released stabilizes blood sugar and so. I'm happy to say that with my diligence. In eating real food and balance over the years it's really become a habit and it. Does it rubs off on family members as well and I'm encouraging my daughter to eat. This way is to use a pretty good job I you know I want her to follow this type of eating plan because I want to make sure that she doesn't struggle with health problems anxiety. Immune function problems. Things like that and I have a granddaughter. And I'm watching my son and my daughter-in-law feed her all of these healthy things so sinks in that's great and And you know now. Hopefully you know she will have a really really strong immune system. But you know I think we always worry about our kids. 'cause at times. They do kind of stray but if we teach them while now they will come back to it and maybe a little bit somewhere in their college years probably and that's what happened to me. You know but I came back to it in my twenties definitely so another easy. Anti-anxiety habit to practice is to drink at least eight glasses of water daily so I think right before we went to break. That was one of your key habits. Right yes So there was a research study that was published in the World Journal of Psychiatry in September of two thousand eighteen. That FOUND DRINKING. Plain water is associated with a decreased risk of depression and anxiety in adults. Wow Wow hydration then is key to resolving many health problems and wow such a simple solution who would unknown drinking plain water. You know is a habit that you can use actually less than your anxiety. It is so simple. It's just a matter I think of remembering some people even use APPS and set timers to just three as reminders to drink but once you get in the habit it's like we both have our water tunnels. We're doing taking sips gang once you get into that habit. Another key factor. I'd mentioned just prior to break. Was that we really need to be getting sufficient. Sleep most nights to reduce anxiety so that that looks like seven and a half hours and some people need more some do much better with their moods and they're in. They have less anxiety if they're getting eight to nine hours per night. And we have a lot of great podcasts on weight on the Sitcom and I tunes and I've seen it done. Several shows sharing sleep and tips for sleep because the same thing that I used to struggle with a lot of people do so. If sleep is an issue for you we really recommend that you make an appointment with the nutritionist or Dietitian and they can develop asleep plan. That's individual for your needs. Remember those are going to be. Virtual virtual zoom skype or old fashioned landline or cellphone. Asleep plan is critical especially at this highly stressful time and Joanne Wright out. She's one of our wonderful Dietitians here at nutritional weight and wellness. She was on last week's dishing up nutrition and she also struggled with sleep problems thankfully her sleep. Problems have been corrected as a result of eating real food and balance and also she takes some of our high quality. Nuture key supplements Yeah so lack of sleep affects you know a lot of things you know your memory your weight. That's a big one when I'm talking to a lot of my clients that are wanting to lose weight And they're not sleeping. Well I always tell them. Oh we gotta fix those sleep problems if you really WANNA lose weight your moods. And then today's topic our immune function so and your Anxiety both of those topics today so Give us a call at six five one six nine nine three four three eight to get your personalize sleep plan Especially if you suffer from high stress and anxiety and right now. We're just all full of this. High stress were trying to adjust to this new normal. So we encourage you to set up an appointment so that you can work with one of our Dietitians or nutritionists to create a personal plan. That's going to support your health. So this new normal of social distancing just want to remind you that all of our appointments will be virtual we're using zoom phone calls all of those things and we understand that eating clean. Basic Foods takes education support and habits right lots of habits so call six five one six nine nine three four three eight or go online to weight and wellness dot com in. Thank you so much for listening. You know eating real food is a simple but it's a really powerful message in eating. Real food is life changing. We wish you all well and be healthy. Thank you for listening. 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 product statements have not been evaluated by the FDA.

Anxiety Dr Mark Hyman US Caroline Hudson National Institutes of health Kara carper Dr Mark Kinds licensed Dietitian Carolyn obesity Dr Mark New York Times
Water for Weight Loss

Dishing Up Nutrition

45:16 min | 6 months ago

Water for Weight Loss

"Welcome to dishing up nutrition brought to you by nutritional weight and wellness. I'm Joanne right out. I'm registered and licensed Dietitian in joining me as a co host is Caroline Hudson who's also a registered in licensed Dietitian. Today we have the pleasure of having your local water expert Richard Grassy owner. Richard's custom water systems with us. He's here to share his expertise about the contaminants found in tap water. And why it's so important to filter your water. Our goal this morning is to discuss a variety of information about the importance of water filtered water and today we are especially focusing on how drinking water helps with weight loss and why the quality of water is so important. Well Good morning everyone. I remember when you told a story about your additional drinking water extra glasses of water and how it helped you lose several pounds so I know our listeners love love to hear some of ours testimonials stories. So would you mind sharing that with us? Sure I can do that in our nutrition for weightless classes we give our class participants. A handout that says water is the single most important catalyst in losing weight and keeping it off. This handout has eight key. Biochemical reasons that drinking water supports weight loss? So I thought to myself I WANNA test this information out so added a couple extra glasses which is about three cups of Water. Daily and the good news is in two weeks. I lost four pounds. I didn't change what I was eating. I didn't change my exercise. I didn't change my sleep. I just drank three additional cups of filtered water every day so I also know the coffees dehydrating so I was basically trying to all combat at right. Yeah that coffee and so that's what my was. My goal is to just drink a little more water from that standpoint. So in our nutrition for weight loss classes. We teach about the importance of drinking water. But I wanted to prove it to myself so I can personally say I know. Drinking Water supports weight. Loss is true because it happened for me when you shared that with us. I think it was at one of our nutritionist Meetings I think all of us went. Oh my gosh. We got to share that with our listeners. Because that's really impactful ended in who doesn't like to hear a good success story right so today. We are actually going to take our first half of the show to discuss some of the reasons that sufficient Consumption of water results in that way lost and then during the second half of the show we will address the importance of the quality of the water. So let's get started with why it is that we need water for weight loss. The first thing I always think of an one of the most important reasons to drink sufficient water is that your kidneys cannot function properly without water. That's right and that is so important when your kidneys don't have enough water to function. Well the liver takes over some of the kidneys workload. So the problem is the livers job is breaking down and metabolising stored fat into energy. And the liver is doing some of the kidneys work. It can't operate at full speed. Which means less fat is going to be metabolized. It's GonNa Affect Your metabolism and you won't lose as much weight right so drinking water is really the key to that fat metabolism because it actually allows the kidneys to function properly and then that weight loss occurs so a lot of our clients really struggle with with that and this just knowing that fact. Ropes them then encourages them to drink a little more water right. Yeah so how do you go about making sure you are actually drinking enough water? So I'm going to challenge every one of you out there all of our listeners to make a commitment to drink at least ten glasses of water daily. I'm talking ten eight glasses of filtered water every day in fact since water supports weight loss and your immune function. We're going to challenge you to drink that much water for at least the next two weeks. Maybe it should be more like four or six or eight or forever so that you know maybe you'll lose some weight at first. And how great is that? But the other thing is. This is really important right now. It is going to help your strengthen your immune system so that's really essential during this crisis of epidemic that we have right now that's for sure and I also want to share some more important facts about water so number one. Seventy five percent of Americans are chronically dehydrated. And that's not too surprising to me because I look at Health. Histories and very few people are drinking adequate amounts of water so the second fact is thirty. Seven percent of Americans think. They're hungry when they just need a to drink a glass of water. So think about this every time you are hungry. Have a glass of water. I yes GONNA help your weight. Loss process immensely and the third is that dehydration can slow down your metabolism absolutely so. Here's another interesting fact. Every day our body loses two and a half to three quarters of water daily. Okay you know. That's almost one hundred Alice's right. That is twelve eight ounce glasses of water a day. Even more if you're outside and you're sweating you're in the heat so if you're having any trouble losing weight try drinking more water few days to get your body actually ready to lose that weight. Remember when your kidneys? Don't have enough water to detox. Naturally your liver takes over part of the job at the kidneys and then it's not available right to help you lose that way that's right. Your metabolism suffers for sure. So here's another reason for you to drink some water when we don't drink enough water we get dry. Skin wrinkles may suffer from constipation or fluid retention and even high blood pressure. Yes I said high blood pressure so the first time I learned this I was really an a Ha moment for me about how the blood pressure's affected by dehydration but it is interesting that good. Hydration makes your heart. Which is a pump. Were better so your blood. Pressure's maybe you can reduce your medication. Or maybe you can reduce your blood pressure with water. Here's another fairly unknown fact. Overweight people need more water to metabolize. They're stored fat the National Center for Health. Statistics estimates that two out of three adults are currently either overweight or obese so based on that information it would appear that two out of three adults drink to need to drink more filtered water every single day so and you would really think Joanne that drinking water to lose weight would be an easy thing right. But it's not and you have to try to figure out different ways to get that much water in so I have Many of my clients are teachers. I'm sure you do too. What did they tell you? I can't drink that water because I have to get up and go to the bathroom. I can't do that. I've right classroom full of students. So they have very limited bathroom breaks so perhaps all of you out there right now. You're working at home. Maybe this is a challenge for you for the next. We don't know how many weeks at least four four weeks start drinking more water. Try Drinking eight nine or ten glasses of water a day and see if that helps your weight loss. That's right when I tell my clients. That waters a natural anti-aging nutrient and it prevents it helps prevent sagging skin. It's supports good brain function. Some of them can't start drinking water soon enough so some people are motivated by that wrinkle thing. I did all. That always motivates me for sure also sometimes I have teenage clients some of them come to see me because they have acne. When I tell them if you replace drinking your sodas with drinking water there will be a big reduction in your acne breakouts. What a great feeling it is when these teenagers from sulking to smiling and then thanking me for giving them such a simple solution so water can be our genie in a bottle for many health. Conditions are teenagers. Love that when we tell them. Oh you can clear up some of your acne just by drinking a little more water right so as you may have noticed. We just love giving interesting facts onto all of our listeners. So here's one more interesting fact about water that some of you already may be aware of a person can actually go for weeks without food but can only go without water for a few days while. I think it's almost time for a break here. Yes you're listening to dishing up nutrition. Today we are discussing how you can use water to help your body lose weight. We also have a special guest Richard Grassy. He's the owner of Richard's custom water systems in in and he's in studio with us today to share his expertise about water quality. Welcome back to dishing up nutrition and nutritional weight and wellness. We are still open for business. Both for nutrition consultations and for supplement purchases however to protect the safety of everyone. We've changed how the nutrition consultations and purchases will be carried out each of our Dietitians and nutritionists are available for appointments by phone or video as a Dietitian. I personally have been very busy helping clients who are concerned about having a strong immune system and also helping my current clients and even new clients who have a variety of other nutrition problems and health issues. So do you have health concerns that you'd like help with you can call six five one six nine nine three four three eight and we will set up your phone or video appointment or if you prefer you can go to weight and wellness. Dot Com and book. An appointment for yourself so we have. I've been surprised at how busy we are. Yeah they're opt very busy. I've been swamped do very busy with people. Having questions about what's going on right now and keeping their health current exactly an optimal. So if you're also we've been talking about water but back to our water topic if you're having some memory problems. Here is one possible solution. Drink more water because the brain is composed of about seventy five to eighty five percent water and consists of nearly sixty percent fat which makes it the fattest organ in our body. That's that's really interesting isn't that is interesting. Yeah I was Kinda shocked to find that out. Yes and drinking sufficient water and eating beneficial natural fats support brain function and memory. Most of the brain fat is a mega three. Dha Fatty acid. So I remember that Nancy Lindgren. Our guest from last week's show Food to support sobriety said that she starts her days drinking. A large glass of water Supporting her brain function by drinking water and eating real food has really helped her achieve her thirty nine years of continuous sobriety. So Water and food actually worked together hand in hand for better brain function. So what does research say about how? Drinking Water Helps People lose weight. A study published in obesity. In September of Twenty fifteen found that when middle aged and older adults drank water before each meal they lost four and a half pounds in twelve week period of time while federal grant good. That's great and when easy solution in a year they could potentially lose up to eighteen pounds. All they did was drink a glass of water before each meal bottom line. Drinking water helps us with weight. Loss cheers to that as right lately. That's really nice so I want to share some of the ways that I get my water in everyday first of all I drank large glass of water right when I get up in the morning and believe me. I love my coffee but I also know. Coffee is a diary back so it you know it it dehydrates you. So my drinking a glass of water first thing in the morning. I'm protecting my body and my brain and I'm not only just hydrating my brain but I will actually probably drink less coffee. I'm sure I drink less coffee when I do. That and I tried to do that every single morning. So the second thing I do. Is I drink herbal teas throughout the day and occasionally you know that counts as part part of my total water intake and thirdly I usually add some flavor to at least one of my glasses of water every day and that could be some lemon lime or or Orange slices or the other thing I really like and right now. This is a really good thing to do is use some of our key. Greens and fruit. So I put a maybe a quarter of a scoop of that into a glass of water and that adds a nice little subtle flavor and the thing with the key. Greens and fruits. Also it helps helps get you more. Antioxidants and antioxidants are really good for your body. Basically to drink enough water every day you really need to have a well thought out system in place. Sometimes we tell people you know. Put a pitcher of water Out that the total amount of water that you should be drinking throughout the day and see how much you actually get in right so drinking enough water is often a goal that most of my clients have because when they do they're going to feel better and have more energy and that's a goal for all of us right yeah absolutely so caroline tonight each have one more interesting fact to share with you about water. Water is a natural appetite. Suppressant if you're feeling hungry your body may be saying I am thirsty so we talked about this a little bit before but really think about this. Next time you feel hungry. Try Drinking one or two glasses of water first before you're thinking about before you meal or before you need a meal or a snack and it's amazing. How well that works? Sometimes you find. You're not even hungry. So here's a final fact that I'm going to share with you today. If you are experiencing fluid retention one of the best ways to actually get rid of that extra fluid in your body is to drink more water. I know that sounds really counterintuitive. Yes but it you know this is a habit that is very difficult for most people To kind of wrap their head around you know if they have swollen ankles or whatever I tell them you will you actually need to drink more water. And it doesn't make any sense by but if they do drink the right amount of water for their body they they will retain a more water a bio chemically in the opposite direction inside the cells so small. 'cause that swelling be more balanced drinking sufficient water actually leases that fluid retention. Add to the fluid retention. That is a really hard concept for people to wrap their heads around but definitely works. Yup so another concern. Have you ever had a memory problem? Or maybe a word recall problem. Your brain might be telling you you need to drink more water help. -solutely I think a lot of us with all of this stress these last few weeks. We are having a little bit of a recall type problems so today we have given you many reasons to drink enough water for weight loss as well as good brain and body function so now what we wanna do is switch gears a little bit and dig into the quality of the water and Richard Grassy. He's the owner of Richard's custom water systems. And He's here with us today. Richard I have noticed that water quality has been in the news again lately so recently there was an article titled Worry Over Water Safety and the that that was in the Star Tribune and it was about nitrates rising in rural tap water. Welcome Richard will thank you thank you both caroline and join for having me on the program. I'm delighted to be here So water water is in the news. And it doesn't surprise me because water a universal solvent but relating to nitrate so nitrates are one of three chemicals contaminants that are tested on all private wells and the lobby. Limit is ten parts per million of nitrates. Personally in my opinion that's just a guideline I don't consider eight or seven or six or five to be safe. There have to stay after south guidelines so that yes water in general that wells. Don't fail but If we know anything about nitrates and you ladies Mary do but it. It decreases the of They wanted to carry out the auction Karen ability of the blood so it's causes Blue Baby Syndrome which you may know so. It's not a good thing but we don't we tell all our clients avoid nitrates at all right now we now. We know they're in our water. Simple little thing is there's a massive difference between filtered water by definition and purified water and so pure a good purification system will remove nitrates or at least reduce it depending on how good the devices filtration it passes right through fell. Tyson resolve solid unfold. We're already ready for a second breaks or we'll get back to where shortly you're listening to dishing up nutrition. This past week we had a facebook post from a listener in Australia. Who is enrolled in our nutrition for weight loss program? Here's a portion of the comments. She shared quote. I increased my water intake and watered. Now fills me up. Oftentimes when people feel hungry as John said earlier they also actually are just thirsty but they may just need a glass of water and not really hungry and we'll be right back at the end of a busy day. It can be tough to get motivated to get out the door for another obligation and once you cozy at home. Louis go back out but you still want to work on ways to feel better and nutritional weight and wellness can make that easier right now. They're popular balanced foods for balanced moods classes available online. So you can balance your time to this class. Shows you how to use real food to reduce negative moods increase energy improve memory and manage stress. And did I mention it's delicious? Get the same breakthrough coursework taught by the expert and nutritional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants sign up today go to weight and wellness. Dot Com and register in snap. It's online learning from nutritional weight and wellness. That helps you balance your time too good a weight and wellness dot com. What are you waiting for? Welcome back to dishing up nutrition if you are having trouble sleeping. I encourage you to join the discussion next week about the importance of sleep and how you can get more of that. Also we posted a special podcast on the nutritional weight and wellness website weight and wellness dot com that addresses how real food and he supplements can boost your immune system if you have any questions or need nutritional support give us a call at six five one six nine nine three four three eight or email us at weight and wellness Dot Com and we will answer you and we've had a lot a fair amount of questions regarding all of that information so that special podcast is really helpful With more information about things to do with the virus so back to our water topic it seems more and more people are concerned about the quality of their tap water. So they're turning to drinking filtered water and you just mentioned the difference between filter and purification But when I'm teaching the weight and wellness classes people often ask me if tap. Water is safe to drink. So how would you answer that question? Risks Richard. I would say that it's legally safe to drink. Okay good describe description. It's an upside down equation in only one percent of all the water that comes into a person's homes home is used for what you'd call life support purposes whether it's cooking mixing scheming vegetables. Whatever so when night when only ninety nine percent is going down the drain. They can't make the water high high quality. Yeah that makes sense one percent. That's pretty low. Yup Things I want to add to that. So and then Don't you come out and do testing right so yes Carolyn. Lives in Eden Prairie and. I live in Ravensdale so completely different waters right so this really kind of I look at four different types of waters. There's Mississippi or groundwater river water which has its variables then we have city well-water which is most of the soon as you get out of the inner I inner circle of Minneapolis. Stairs. No Not Rob Rob instills it really excessively has high high dissolved solids in it but Minneapolis Golden Valley a crystal new hope. Those are all kind of getting their water from the Mississippi River. Then when you get to the next ring. Those are all city wells city rows okay and then if we go out of out of out into the country now we're on private wells so private wells and Sidwell's typically both get their water from the same water source. It's from a slowly. Moving River called an aquifer and the aquifer goes hundreds and hundreds of miles so Eden Prairie for example is more like Mississippi River water kind of because they do treat it and have less hardness in the water as an example and the dissolve salts in the water are less but robin sales one of the highest and dissolved solids around the twin cities. It's Ravensdale Chaska. That are so so we have. We have simple chemicals that are suspended in the water in the form of gas. Okay and we have the difficult ones that were solid. That are now totally dissolved in the water. Okay Okay so. We have two areas of improvement so water is the same then right. No it's not and and the other big picture here is only one percent of what into water causes cased so you can't tell water-quality by taste and when you make water cold you numb your ability to so the big test of water for someone that has has really had really good water and then they go and drink tap water. They really notice the difference. Because it's such an extreme because you're used to something and now it's you get the subtle differences just because you're used to but we cannot tell water quality by taste right. So how do you determine if someone should filter their water? Well you know me a little bit of a loaded question because because of what? I know I think everyone should do something to their water. You know again if we if we're living in a country and I said earlier that we there's one hundred over one hundred thousand manmade chemicals. No you hundred over a hundred thousand Vernon made chemicals currently in use in the United States. And you're saying that those are all possibly in our water. Water comes in contact with universal. Solve it so we have one hundred thousand and we have a thousand new ones every year. And if you paint a picture only one percent of all those variables that can find the wind. Water cost taste so things are silently in our water now. They're not saying I'm in here right there. Unerring US silently and they're also the Safe Water Drinking Act of nineteen seventy four that initially had cities tests for twenty two chemicals about forty years later now cities are mandated by law to about one hundred. So the big picture about that is. That's a that's a drop in the bucket to the potential. Gary Aliens wanted to be scary but water's a big deal for the thirty five years that I've been in the water business it used to be people would say. Oh it's our water fine and its exact opposite of that now will realize that they should do something to the water. And when we think of seventy or so percent water shouldn't be at the top of our priority at definitely should be absolutely and the other thing. I know that both of the no that no there isn't a single function that takes place in her body without water just as we were talking and function very well without adequate amount of water so it just and I still haven't really answered this thing about testing so so the chemical suspended in the form of a gas or so easy to remove simple filtration and remove somewhere at least reduces them a simple filter refrigerator will reduce those which is why the filter in there. Frigerator it's called the tastes notre filter. Or if you screw something up onto your boss at the water goes right through and comes right out. That's a simple filter take a case. Don't take out the easy things. It will not address the difficult things which were the dissolved solids and those are measurable. Right right okay. So a lot of my clients will say okay. I have a refrigerator filter and I think okay bets like a one level carbon urban filter. Right right yes thinking that. So that's only going to take out how much well it's going to deal with the chemical suspended in the water in the form of a gas so living in Eden prairie so the difficult things in water. I'm are called parts per million Michigan. Parts per million of totally dissolved solids solids that are now totally dissolved in the water. So if you go buy bottled water and a store as an example on it says purified water to make that claim. It cannot measure more than ten parts per million alcock Eden Prairie is going to have somewhere between ninety and about two hundred parts per million in their water robbins. Details over five hundred to give you an ounce so those dissolved solids are the things that's where heavy metals lead nitrate salts saw based substances that's where Florida's that's worth from circles were found. That's where the newest big concern in our country isn't necessarily pharmaceuticals are there. They're not on the list of one hundred seventy s to test for them. But they're being the newest issue is the micro-plastics micro-plastics personal care products. Yes Adler not on the list. So nobody has to testify NASA national issue. Yeah and I think didn't weren't we talking about that? Astra Jains to the estrogen. Recent show beginning March. We had a show about the estrogens water and other things and everything that we're getting back into the we're in a closed system. There isn't any more water on the planet. Now been them at the beginning of time. So whatever we're doing today ends up somebody else's water I mean that's not a nice thought but Yeah so recycled. Wow these things. You're talking about the dissolved solids and the and the drugs and things like that. So we need to have reverse osmosis in order to get to that level. We'll yes okay. Yes the the the thing to know about. Reverse osmosis though is reverse. Osmosis is a technology. It is not a given water purity. There's more crappy systems in my mind sold in our marketplace on in this country than good ones so people I'm GonNa buy our own off by this one right. I love all the time Nixon haste out but when we go because I we take them out all the time out of people's homes all the time Especially once people realize. They're not really doing what they think. Because you can measure the level of in parts per million of dissolved solids to see how effective assistance that makes sense a hassle. So we take so. I was very disillusioned when I came in industry thirty five years ago. I was told that I sold the best storrow made and it remove ninety nine percent of the of the contaminants in water. So they're saying we got the best one I should. I told the story now or do you want to look. Continue the story after break. So you're listening to dishing up nutrition. I want to remind you that we are offering individual nutrition counseling by phone or video. All of our online classes are available with many different topics at weight and wellness dot com. And we have staff answering calls and emails so please call us or email us if you have questions. We have free shipping on all of our supplements and we continue to offer. Corporate classes are webinars. And we'll be right back. Welcome back to dishing up nutrition so many people just do not realize that good. Intestinal health is key to having a strong immune system. I encourage you to read a blog written by licensed nutritionist. Elizabeth LEP art called our most recommended probiotic Bifida balance again. I emphasize that good intestinal health is a key to strong immune function and that's a supplement that we always start with when we're working with someone. Great probiotic yes. So Richard. Before we went to break you were telling us a story. Well yes sorry so yes and so when I came into the industry over thirty five years ago and I'm selling this Working for a local water company Water Treatment Company. And they're telling me that they have the best zero. So I'm out there we've got the best. Roi Removes Ours. Removes Ninety nine percent of its in the water and I my territory was the southeast metro the Farmington Lakeville Rosemont was my neighbor. The area that I worked in and I sold a water softener. In this name-brand Aro system does family. I mean that development a month later and I'm early for my appointment so I thought why not just knock on these folk store and show them. What a great decision they made. So when it with my with my meter measured the water and it was seventy five percent pure not ninety-nine percent pure so month old system was already leading twenty five percent of the difficult things. The dissolve salts passed through it while month. All and and that made me a liar. I mean we're responsible for everything that we say right but the good news is it took me on a journey to find out. Is there an American manufacturer? That does this properly. And so I went and the company's called Aqua thin. They're out of Pompano Beach Florida and I went on my own of shortly after that took all their training and I've had the rights of that product ever since and now we have thirty over thirty years of history on how effective this device in there. Still nothing on the marketplace that keeps water at this very pristine level of round one to two parts. And your later when we're back to maintain it our thing is we always want to keep it below ten. Because the definition of purified water is that it cannot measure more than ten parts per million. If it's eleven it's not in can be called purified water in more and I know I always tell my clients and I'm sure you do too. Joann if you'RE GONNA buy modeled water at least five purified water. Don't buy spring water because that's not regulated in any way right so we'll just be drinking your tap water now so a few years ago the environmental working group found eighty three different agricultural pollutants such as pesticides the chemicals from fertilizers and even Manure Laden runoff. Pollutants they also found industrial chemicals and bacteria. Hormones drug residues herbicides and more so Richard. You're telling us about all these particles. Can we actually determine if there are specific drug residues in our state so when we go out when I go out with my crew out? We're going to do a simple tests. Where if we test for the level of totally dissolved solids. It's all the dissolved solids one number right with that has pharmaceuticals as part of it or if that has arsenic as part of Earth at has whatever of exit chromium or pharmaceuticals or whatever that would be a separate test of number of test. Because you have to tripping it separately right and that would go to a lab so people would go to lap so and if people say well. I'm concerned that my water has the P. A. S. that is on the east side of the city. The three M you say. Well it's a concern but there's so much else going on you could spend a bunch of money test for it and you'll know today but what's what's happening a month later you don't know so my whole thing is. I'm not so specific on what's in our water because we know we know there's multiple things there we don't want okay. And when we get to city water not to make cities bad when you add chlorine or Cora means to water so we used to use chlorine as a disinfectant for water supply when chlorine interacts with manmade chemicals called synthetic organic chemical compounds. The family of chemicals are formed our that our former called trihalomethanes. They're not good for us at all. And there's a tendency now. The cities are moving away from chlorine to chloride means as an additive chlor means or a combination of chlorine and ammonia harder to remove and really worse for us. Oh boy wow so and then you know then. There's the of course the topic of Florida the whole other than that. I used to not talk about because there was such a strong belief in people controversy on. There's a wall people aren't gonNA listen so that but that's changed. Most people realize that we don't want floyd and when they're educated that the Florida in toothpaste is not the same form. What's typically editor? And I think that's the important part is important you know the the floride is different in toothpaste than the floride that they're adding to our water correct so her dental health right. That's right but there's two things when you put Florida and toothpaste or if you have a fluoride treatment you're spitting it out right and that's calcium fluoride so ninety percent of the Florida the water supply in this country as a waste product from the Lumina M- fertilizer industry called floor silica acid. We don't want it. We got one drink it. It's not going in our mouth and affecting our teeth ghost every cell of our body and there's all kinds of major universities are now that are saying no no no to Florin very interesting and you. You have to wonder are these contaminants causing many of our illnesses to dance. Emil Joanna and I see clients all of our nutritionists. Well everybody in. The healthcare world is seeing many many more diseases. You know in people. So what's causing all of this right where we live in a relatively polluted environment in general? Redo in waters a major part of it. Yeah yes right yes. That's right so many of our listeners. Drink water from private wells and I think a lot of people have kind of a false sense of security with those private wells right because yes because I think all people living in the city and they're and they're but the test for about one hundred pro wells are under regulation to be tested for three things E. coli bacteria nitrates and now arsenic and arsenic is not good for us. It's not measured in parts per million like nitrates are it's measured in parts per billion some personal call and say you know we're over the legal limit of ten parts per billion arsenic. We we had our water tested. Can you get us in the in the safe range? Can you get us in the legal range you don't want to do? Business is somewhat careful what I say. But wow it's a guideline yeah it's a guideline? I think that's really important to hear right. And you did say earlier to all of these different levels of of Different types of water systems of where? They're getting their water from. And all of our wells basically are in the same aquifer if so what difference does it make if we're a hundred miles from a big city in any industry but people that live on wealth. What least least we don't have to do with chlorine or raise right at least you don't have to deal with fluoride because the city ads those and private well owners don't have that as a variable but they have other vary vary some bacteria in the well. The only time the vet gets tested as when a house is built with a new well or new well as or if a house changes ownership testing for E. coli bacteria interesting again. So that's becoming more of a topic. We're doing more disinfection through ultra-violet on private wells come and wells can have iron in black manganese and smell and other things that people think but either way we're doing mutuel business in both all three of these type of water supplies look just a little different so we. We talked a little bit about filtration systems on the market. Maybe you could help us understand. You know we talked a little bit already about the refrigerator. Type One. What about the pitcher type ones? The BRITTA's zero or pure. You know all all of those pitcher systems assuming most of them are very similar while the one that's different is zero zero okay. So let's use the two of US. An example says you're a water will purify water. That filter is it's using I'm part of the media in there is It's an an-and caddy on media that that that attracts both negative and positively charged ions. So it's going to remove dissolved solids okay but if you live in Eden Prairie it's GonNa last longer because let's say just for easy nation your your level of salsa hundred parts per million or you go now to Robbins Dale where it's five hundred fifty parts per million are going to be having to replaced. Yeah because it has to take more out that make sense so then that person would have to replace could be more on there cell. Oh no no many people right. Yeah as a family. How much water's used if they cook with it? So the other thing about I find with people as they. They may filter or do something to their drinking water but then they cook with tap water kirk with TAP. Water game yeah. Hopefully many of our clients won't be doing that. Well we have time for today. So Richard before we close. Could you tell our listeners? How they can get in touch with you absolutely happy to do that. They could email me at Richard Richards. Water Dot Com Richard at Richards. Water DOT COM. I've simplified the name or they could call me direct at nine five two to four zero zero four seven zero and they could call my office direct at nine five to zero twelve hundred. Well great thank you very much for being with us today. Richerd yes thank you. Yeah just just add that. We are full service company. We do everything from selling to installation service all that well. You're a wealth of knowledge. Might be here. Thank you both very much. Our goal at nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's a simple yet powerful message. Eating real food is life changing. Thank you for listening and take good care of yourself. Thanks for listening to dishing up nutrition. 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 product statements have not been evaluated by the FDA.

Richard Water Treatment Company Eden Prairie Caroline Hudson Richard Grassy Joanne Florida United States Eden Prairie licensed Dietitian Richard Richards Mississippi River obesity Ravensdale Star Tribune facebook
Cooking the Weight & Wellness Way

Dishing Up Nutrition

42:45 min | 5 months ago

Cooking the Weight & Wellness Way

"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 solutions for healthier living through real food nutrition. Slow down you got to make no mom last just given dishing up patricians brought to you by nutritional weight and wellness. I am Lia Klein Shirt and I'm a registered and licensed Dietitian today. We're going to discuss what it means to cook the weight and wellness way so I know often in our show. We talk about eating the weight and wellness way. But today we're going to shift that focus a little bit look a little further upstream in that process to cooking the weight and wellness way and how we go about cooking real food many of our listeners over the last couple of weeks and couple of months have called her emailed. Us questions about how to Cook Certain recipes so we actually had one of our dieticians Theresa Wagner. She's a registered and licensed Dietitian and she's a parent of three young kids herself. She offered up some really great ways to engage kids in this cooking and food preparation process so her blog is called. Oh my kids want to eat all the time plus four snacks to make together for quote Unquote Matt Class. So I I love that title but so she really goes into some really great Tips and tricks and ideas on how to set some routines. Some schedules get some boundaries in there for kids when they need that structure that they don't have from going to school every day right now and how to set up some of those some of that structure at home and as parents how we can make our job easier now that we are home coordinators and parents that were wearing many different hats at this point. So even though I'm not quite as seasoned of a mom is Teresa. I actually found this blog. Post really helpful and anyone some of our listeners. Out there have probably talked Theresa Had Her as their nutritionist. And you can really send her personality her sense of humor coming through in this blog so I thought she did a really great job with the writing in this particular article. So thank you Theresa for that and you can find. Theresa's article and any of the articles the blog articles that we right at our website weight and wellness dot com rate. So when we say cooking and eating the weight and wellness way. What does that really mean? You've heard US say eating the weight and wellness way for many many years now and very simply when we say e the weight and wellness way. We mean that this is an anti inflammatory eating plan. That is based on real food so I WANNA put a pin in that term anti inflammatory we will be circling back to that and for your overall health and wellbeing. We recommend evening real food. And that's a term you all as listeners have now heard many many times real food and you may have heard terms leg whole foods on processed foods foods that your grandparents eight or foods. That are plucked from the farmer's field as Melanie is infamous for saying we talk about eating real food. This is protein from grass fed animals vegetables that you could grow in the garden or that you could buy from the farmer and natural beneficial fats. We will really elaborate on those good fats leader on the show. It may surprise you to learn that most grains lentils some being products are actually inflammatory foods for many people so we suggest limiting the amount of these foods to no more than a half a cup per serving. I have some clients who are really sensitive to those foods and we do have to remove them completely sometimes but a lot of times even just at half cup serving is enough to help people bump their blood sugar up. Get a little bit of energy and still feel good now. We have listeners. That are here with us all over the world so we hope to offer each one of you a pearl of wisdom that will have you saying. Oh I didn't know that in the kitchen or the next time you're doing some meal prepping so I'm happy to share the Mike this morning for the first time with Marianne but before Marianne introduces herself. Mary-anne going to ask you about garlic because you had. I attended one of your kind of previews in the cooking. Classes that you did and you had some really interesting things to say about Garlic and I think even most of us in the room or really surprised by the information you shared so I'm going to hand it over to you. Great thanks Leah. So I am a big garlic lover. I like to put it in a lot of my recipes and so when I make my garlic the trick to getting all of the heart healthy or cancer fighting benefits out of that garlic is to allow it to sit for ten or fifteen minutes after you chop it or you crush it or mince it and it actually releases an enzyme which allows it to be more nutritious for us so once you let it. Rask then you can go ahead throw it into a pan and let it do its magic. That's super interesting because I have always just chopped the garlic and then boom right into the pan with the onions and everything like that so I think I like. I know I'd really took that Pearl away from you. That the time I heard you say that. Yeah we just have to be a little patient so then throw it on in and let it do. Its thing so my name is Maryanne. I am a farm to table chef and culinary nutrition educator with a company called the cooks cure and I work with nutritional weight and wellness to create some really fun cooking classes We developed some recipes and teach clients how to put their meal plans into practice into the kitchen. Yes and isn't that kind of that's the key thing is like you have all this knowledge about foods what they do for you but then how do you translate that into actually getting it onto your plate exactly? Yeah exactly so yeah. Marianne you mentioned the cooking classes that you offered in and we were able to get those in just before all the stay at home order stuff went into place. I know that it was a big request from a lot of our clients for many years to get some sort of education or just some sort of class around that and as soon as we opened it up for the masses to be able to enroll those classes filled up immediately we knew there was a demanded an interest for that and according to the reviews everyone really loved these classes for one reason or another and some people enjoyed learning the new recipes. Others said that they love the time saving tips. And I promise for those of you with local here to the twin cities that we will be offering these classes again as soon as we're all able to safely get back into meeting as a large group But Marianne you know I wasn't able to attend those classes. But do you remember anything in particular or one or two things that really people seem to look into? It really seem to hit home for people that they were able to take away. Absolutely we all had a lot of fun. They were great classes. They were full and And you know it was great is we had beginners and people that love to cook all in the same room and we learned from each other and we asked each other questions. It was fantastic and the other little nuggets. That was fun was Exposing people to vegetables that they might not try normally we. We tend to get into these these ruts and and in our routine of eating the same vegetables. So introducing something. A little unusual was really fun and everybody was really curious and I so enjoyed that was. It was a ton of fun so so I hope that we get back very soon too so that we can do those classes again and so you know now. That restaurants are closed indefinitely and people are staying at home. Almost everybody is dusting off their slow cookers and their instant pots. They're pulling out that collection of cookbooks and they're getting back into the kitchen. Which is a fantastic thing for me. It's the thing that I love so I'm thrilled. That people are doing that in so today. Leeann and I want to share some recipes and cooking tips and some reasons why cooking the weight and wellness way is changing lives here and all around the world. Yes I've been hearing that from clients to mary-anne that it's you know we're we're kind of forced into necessity at this point to actually have to dust off those aprons and get some of that cooking equipment and and dust off of skills a little bit absolutely. Yeah and right now. We want to touch on a few reasons. Why cooking the weight and wellness way or cooking and eating that real food at home is so much better for you and your family's health so I mean as a as a Dietitian I like some technical and the logical reasons to avoid cooking with those unfair refined fats and oils and on dishing up nutrition. We have said so many times that it is best to avoid the refined factory fats and oils in those foods and to actually eat for your house. Oh Marianne wants you just at least mention what some of those Refined oils are. You are so right Leah. So some of those really unhealthy refined oils that some people might find are soybean vegetable canola corn and cotton seed oil and nutritional weight and wellness. We recommend avoiding these refined fats and replacing them with real natural beneficial fats. Such as butter olive oil coconut oil avocado oil and even Bacon Grease or Lard Yum. Yeah the kind that our great grandparents used to us as to have a little coffee. Coffee can underneath the same and either Greece. Definitely so go to your cupboard and read the label on each oil and if you are still cooking with these refined damaging fats maybe now is the time to walk over to the garbage can toss out each bottle one by one and say to yourself. I am done using damage factory-made fats and oils. Yeah are a perfect will Maryanne. Let's put a pin in that for a second. We have to go to break the. You're listening to dishing up nutrition and today we're sharing a number of reasons why many people are cooking the weight and wellness way. And we'RE GONNA BE PROVIDING SOME TIPS TO HELP YOU. Make the most of your time in the kitchen. So we'll be right back going back to dishing up nutrition. I've worked in many restaurants and I've worked every station in those restaurants and one of the tricks that I learned was to always have lots of onions celery and carrots chopped because they are often the foundation of so many recipes and I'd like to add them to a lot of the recipes. I'm preparing and always have homemade bone broth to use in soups or anywhere recipe calls for water. That's my little trick to add a little nutrients and I usually add bone broth to add more protein and to make it more nutritious and we'll talk more about that later when we get into a recipe but we have a recipe on our website weightandwellness dot com. Yeah perfect bone broth. I I love that tip for. I'm guessing if you're cooking if you are cooking grains or if you're like you said any kind of soup that calls for a brother you just need that little something extra that homemade bone broth can be really great. Yeah it's fantastic. Yeah wonderful So Marianne before we went to break you were mentioning enlisting off some of those more refined damaging oils that we need to watch out for so that was soybean oil canola. Oil Cottonseed oil corn corn. Oil those are a couple of of the oils to watch out for and so you know some of our clients still use those as as cooking oil so we encourage getting away from those. We'll talk about the better substitutes here in just a minute. I would also encourage our listeners here this morning if you're at home That go in your cupboards and also look at. What are the oils? Look in the ingredients list for your salad. Dressings for your mayonnaise for any baked goods that you might have or the crackers that are sitting in your pantry because these are where some of these oils sneak in as well. Sometimes it's not only the oils that we are cooking with. It's the things where these products were. These oils are hiding. Also and so. If you're wondering I mean why do we as Dietitian nutritionist? Why are we so opposed to using these types of refined factory fats and oils? But let's just take a look at soybean oil specifically and soy soybean oil is the most widely consumed oil in the United States. So let's let's just pick on soybean oil for a moment in January of twenty twenty so this is very recent. New Research from the University of California Riverside found that soybean oil can cause neurological problems such as autism Alzheimer's Disease Anxiety and depression and they had done some previous research back in two thousand fifteen so a couple of years earlier and they reported that soybean oil was linked to obesity diabetes insulin resistance and even fatty liver disease in mice. So now we have this oil that is really affecting our body's metabolic -ly but also neurologically or thinking about our brain and so we would say what is not good for mice. This also not good for man and the research team at the University of California. Riverside's these the same team of researchers discovered out about a hundred different genes can be negatively affected by soybean oil soybean oil really does wreak havoc on our bodies. Yeah it really does. Oh my gosh and I will say that. I've spent a lot of time in these restaurant. Kitchens and you will find that most of them are using soybean oil for cooking and for frying so in fact that deep fryer in most to those restaurants are filled with soybean oil and that oil is kept at three hundred and eighty degrees all day. Redness yeah so that is not good and it may actually surprise you to know that as recently as nineteen up to nineteen ninety many of the original fast food restaurants used beef tallow in their friars which was actually a much healthier and safer oil to fry all those fries and the onion rings and the chicken nuggets. Yeah funny and one of the first classes that I ever taught for nutritional weight and wellness six-week weight and wellness series and there was a gentleman in that class who used to believe in the nineteen fifties or nineteen sixties to work in more kind of like the the drive-in type of setting and he said they used to use beef tallow to cook their fries in and so that was he was like we had it right back. Then yeah it's amazing. Yeah and we but we know that eating these fast foods has been linked to obesity diabetes but now foods a fried in soybean are also linked to very serious neurological disorders. So have you as you all? Listeners have just heard soybean oil. It's not good for your body. It's not good for your brain but you still may want to have like getting that French. Fry Fix every now and again so. Marianne wanted to walk us through. Take a couple of minutes to walk us through how we might do this at home so that we can get that little bit of fixed with out the damaging results to our brains bodies. Oh Yeah of course and we all we all feel like we fix while so first of all I always start with organic potatoes and that Non Organic potatoes are on the dirty dozen list of vegetables to avoid when they're grown conventionally always try and and get your your potatoes organic and I use the smaller sized red potatoes. Sometimes they're called new potatoes and those are best because they contain less starch and less sugar in fact a large Russet or baking potato contains fifty two grams of carbs which breaks down to thirteen teaspoons of sugar. That's a hit. Yes it's a huge hit and In fact most fast food companies commission potato farmers to grow the biggest potatoes possible so they naturally have more starch than a small potato. So take your red potatoes. And we're going to slice some nice and sin probably no thicker than a quarter inch. And then we'll toss them in a bowl with a tablespoon of avocado oil and you sprinkle them with a little salt and pepper. And if you wanted you could add some dried herbs to that. And then spread them onto a parchment lined baking sheet and roast them at four hundred twenty-five degrees for eighteen to twenty minutes depending on your oven and they come out nice and crispy and they are gonNA satisfy that. French fry fix. Yes because that's what we're looking for right. Usually it's like that little bit of salt that little bit of crispiness crunchiness but you can do this without having to use the soybean oil or some of those more refined oil you mentioned avocado oil being one of those good healthy oils and so we'll we'll circle back to that in just a second and I like what you said about using the smaller potatoes. They they won't have as big of a blood sugar impact because they are starchy. And if you think about it it's it's like a little built in portion control there when you use smaller potatoes you can kind of decide how much or how many. WanNa use at a time right. You can count out how many people you have and how much everybody gets So to your point about the dirty dozen. So that's the environmental working group's list and they so those are the the produce items that tend to have the most pesticides insecticides residues on them so those would be the the produce items that most people would wanNA choose organic now potato specifically have as many as thirty five. Different pesticide residues And these are on conventionally grown potatoes so for those of you who are at home a lot more right now. Maybe this is the year that you decide on going to plant my own potatoes in my very own garden. And I know what's going into that soil and I can control it and so then we can get some good pesticide-free potatoes If you buy them from the grocery store again see if you can find organic And see if you can find those smaller more the the little red potatoes like you said Marianne. Yeah exactly so so. Let's talk about some some oil. Did his best to cook. Actually Sorry Maryanne. I'm going to have to cut you off. We do have to go to break really quick. But you're listening to dishing up nutrition and because Kobe nineteen is now escorting us back into the kitchen. We want to share more recipes and reasons to cook real food and Maryanne. We'll get to those good oils that we want to cook with at high heat So stay tuned and we will be back with some great recipes and some more cooking these days. We live online at nutritional weight and wellness. They're online to help you live better. Just ask Michaela. She's at her home in Utah. How did you hear about nutritional weight and wellness? I started listening to the dishing nutrition podcasts that I've had a lot of hormonal digestive issues and pain for mental. Oh I was looking for help. That's where you heard about the nutrition for weight loss class. Did you take it online? Yes they did with the class. I got two sessions with interest and I met with her over the phone. She put together and eating plan and things were starting to change. Has It made a difference? It definitely has. My stomach is settled in. The PAIN IS GONE. And what's by hormone stable find? Depression and anxiety are gone as well as success story and she never left home. Thanks Michaela if you or someone you love is outside the Metro or outside our time zone. You can still take advantage of life changing guidance from nutritional weight and wellness call six five one six nine nine three four three eight or go to weight and Dot Com online. Come back to dishing up nutrition. Leeann I each WANNA share one way that we use coconut milk that you may not have already known I have to say. We love coconut milk at our house. And we use it in our coffee and our smoothies because actually both my husband and my daughter are sensitive to dairy just like many of our clients at nutritional weight and wellness so what about those Yummy creamy soups. While I'm happy to say that you can make any broth type soup into a creamy one simply by adding can of organic coconut milk And Marian just to clarify for our listeners when we about coconut milk we're talking about the stuff in the can ride the stuff in the carton exactly Yep And to your point I do the exact same thing. I've made a creamy chicken wild rice soup many times just by using canned coconut milk. And you don't even that little bit of Coconut Flavor. Doesn't even come through once you add in the garlic onions and kind of get some of those savory flavors blends right in it's nice it does Because I am very sensitive. I am also a huge fan of canned coconut milk in my house and What I've done is I've used the solid part of the coconut milk. So usually when you open up the can it's separated out a bit so that there's some water at the bottom and then that coconut fat is sitting on the top and I've taken that coconut fat and whipped it up just like you would make Like heavy whipping cream and whipping it up making it like a whip topping and use it. I'll might use it on blueberries. My son Digs blueberries. Big Time All dollop some on that for him or strawberries. You know. It's it's coming to be berry season here. Pretty quick to yeah exactly and you know what a nice trick with the cans and how they separate if you Blended up and Keep it in your fridge. It'll actually stay a modified. It'll stay together then. You can just have it for your coffee to put a recipe so we just keep it in our fridge. in one of those blender containers all the time same. Yup I do the same thing. Yeah it's nice so so and so instead of adding that can of creamed soup to that casserole try. An ad can of coconut milk. The Castro tastes delicious. And you're going to avoid all those chemicals and the flower and the damaged. Fats that are in that cream. That's a great substitution to at Cana. Coconut milk for any of the cream soups exactly. So so getting back to The oil to high heat oil. Let's talk about that for a little bit because now that we've had our French fry fix I used avocado oil. So so what are the best high heat oils cook with And this is like when you're stir frying or you've got your oven up above four hundred degrees so depending on the flavor profile. I recommend coconut. He which is clarified butter or oil. And they have the highest smoke point which is when they start smoke. And you don't want that it starts to damage that fat so But Dole has really nice neutral flavor. I use it a lot in Asian cooking snow. Olive oil is a wonderful and a healthy oil and we love it but it is very delicate and it breaks down really easily so it really shouldn't be used to cook at high heat. You can cook. You can brace something at a lower. He'd in olive oil but we really liked to save Our Olive Oil for Salad. Dressings or for drizzling over those steamed vegetables. It's fantastic in fact in the restaurant we would call olive oil a finishing oil Yeah so just the olive oil especially keeping that at lower temperatures if you are cooking with it or use it just like you said On raw like salads and keeping it raw so greatly. He'll perfect so I want to give our listeners. Just a little more information about what it means to eat and cook the weight and wellness way so just thinking about reasons why our listeners may WanNa make some of these transitions start making some of these substitutions and started getting in the kitchen a little bit more. The Wheaton wellness eating planner. The way we talk about real food I mentioned before I use the term anti inflammatory meal plan and I said I wanted to put a pin in that and come back to it so here it is so anti inflammatory means that if you experience things like knee pain or headaches and Migraines or memory problems or if you have an autoimmune type of condition lupus thyroid disease Hashimoto's is probably the most common one we see there or if you struggle with arthritis somewhere in your body or if you struggle with heart disease or cancer. Any of these types of conditions are really driven by a lot of inflammation in the body so then it makes sense to eat an anti inflammatory. Eating plan and food is wonderful because food affects us systemically and what that means is the foods that we eat affects our entire body so if you have one of these conditions a lot of our clients have multiple types of inflammatory conditions. The Nice thing about food is you can use food to cut through all of these conditions because when you generally lower infant inflammation. You're going to improve your pain. You're going to improve your brain function. You'RE GONNA IMPROVE. Your Heart Function. You're going to improve your digestion. All of these things get better and you just need one tool and that is real food so this is just another reason. Why cooking the weight and wellness way is so much better for you. Yes absolutely and I just you know whatever reason we can get people into the kitchen. I love it though. So as you step into your kitchen and you start to prepare your lunch. You WanNa find a recipe that will provide you with three to four of meat or fish and at least one cup of a low. Starch vegetable and these vegetables are like peppers asparagus. Which is coming into season Broccoli Cauliflower Zucchini those dry a dark green leafy vegetables like spinach and Kale and summer squash in fact many of our clients like to have at least two to three cups of low starch high fiber vegetables with every single meal so to add to satisfy their hunger they like to add a half a cup of starchy vegetable or as we like to call them a concentrated CARB. Such as sweet potato carrots parsnips may be beads rutabagas or good and in fact. I like to keep a container of roasted vegetables in my fridge. All the time just for easy meal. Prep you can throw them into soups or throw him into a salad. You've just always got a really easy easy vegetable option. And so the trick to making this meal really. Satisfying is to cook that meet. And those vegetables in about a tablespoon of natural beneficial fat like that coconut oil or all of avocado oil or some grass fed butter. Because when you eat real whole foods balance you are naturally eliminating those inflammatory foods. And you're gonNA feel better and this helps to balance your blood sugar so also be sure to keep in mind that grains such as Pasta or bread or considered inflammatory foods. You might eat that pasta and your knees start to Aig. And now you're GONNA make that connection so it is a perfect meal plant eating plan for those people who are experiencing prediabetes diabetes or even weight issues. Yes though you meant you mentioned wait there. Maryanne is just thinking about that. I've heard this term. Come up a couple of times in the media. Now they've talk about the quarantine fifteen so think about you know we've been in this in this stay at home order. Most of us for the last six to eight weeks or so And back in my back in my day It was it was called the freshman fifteen when you went off to college. You can have free reign for the first time And you start it. You could make choices on your own which might have not always been the best choices. But now they're talking about the quarantine fifteen. Yeah I think the Freshman fifteen was a little more fun. Yeah Yeah Because of these troubling times so many people are really stressed and they have to stay at home for weeks on end. Some people are getting laid off from their jobs so to help them cope with their stress. Many people are eating more junk foods that are filled with processed carbs or eating more sugary treats and drinking more soda and they're drinking more alcohol which has led to significant weight gain. So that is how we got to the quarantine fifteen so however you try a take a different approach to deal with your stress and try following the weight and wellness eating plan. You are most likely going to lose weight instead of gaining that. Corentin fifteen and best of all you can have less inflammation you're gonNA think better feel better and it'd be next even looked better. Yeah so just one. More reason why cooking the weight and wellness way has so many people asking us to share more recipes and ideas for their meals and their snacks. Yes yes like you said Marianne. It's it's sometimes it's a mindset thing but we can really focus on those real foods and and come out kind for the better at the end of this this quarantine the trickiest to find recipes that call for real food that call for that real protein the real vegetables the real fat and that tastes great. That is really important thing and Marian. I know you know that as shop like it is very important to that. Food Tastes Gut. Oh Yeah of course So I I I still hear clients occasionally. They'll they'll say to me you know. They're still afraid of those fads because they think that fat eating fat will make them fat. I mean in a in a logical way. The our brains think that would make sense and we get how you feel. I have been there done that. And for I mean for the past. Fifty sixty seventy years or so. That's what we have been told in that we we've been hearing. Is that the. It's the low fat message. And it's a myth so now it's time to throw out that preconceived notion it's time to switch that thinking around That eating fat is bad because actually eating natural real fats help us lose weight and help us have less inflammation in general. So just yet. Another reason why cooking the weight and wellness way has become so popular. I will do want to mention a couple of Research Studies but I think we'll do that on the other side of break. So you are listening to dishing up nutrition if today's show still has you reaching for comfort foods or sugary treats. We definitely understand that and because the of the Kobe stay at home order all of us. Dietitians and nutritionists are still available to meet with our clients. It's just by phone or via live video. You may want to check with your insurance provider to determine if your nutrition. Counseling is a benefit that your health insurance company. Otherwise we are also offering a couple of special discounts on our nutrition. Counseling Services Sues just to get people in that door of eating real food. So you can give us a call at six five one six nine nine three four three eight to set up an appointment or check us out at our website at weight and wellness dot com. And we'll be right back back to dishing up nutrition. If you have questions about eating real whole food you can help your that can help your health and perhaps what supplements will help you sleep better or any questions. You have just email us at weight and wellness dot com. And we'll be sure to answer your questions. Now Leo you were talking about. Some studies awesome Diet Studies. Yes so yes. When we went to break I just wanted to mention one. Study where we were talking about like how. Actually these healthy fats are wide. These healthy fats are actually beneficial for weight loss. So this was a study that was reported in the Journal of the American Medical Association. That this is a pretty prestigious journal. it was back in two thousand seven. So it's a little Oldie but it is a goody and they use three hundred ten overweight women the they followed a high fat diet for one year so this is a pretty extensive study. They found that these women who followed the high fat diet had greater weight loss and better fasting glucose levels than women on the low fat diet. And what they really did. Is they compare these women that followed more of an atkins style diet. So that was the high fat diet zone diet which was kind of middle ground fat diet and the Orange Diet which is low fat so utilizing this research as as we put together the weight and wellness eading plan. We suggest that. Using approximately a tablespoon of those natural good fats per meal and snack which equates in the course of day we're talking six to seven tablespoons of fat per day but using that to bring inflammation levels down and to help our clients lose weight now that we everyone has a little bit better understanding of our weight and wellness plan. Marianne this is where you're really coming in like. How does an experienced chef put his or her skills into practice so that the cooking it just flows with ease. It isn't all time consuming and most importantly like we said that the food tastes great. And it's healthy for you. Yeah if it doesn't taste good. Nobody's going to want to eat it. I'm happy to tell you how so. Let's start with something really simple like a chicken salad and on our website weight and wellness dot com. We have several chicken. Salads are really delicious and of course they all start with chicken so let's talk about How we might get Make a nice big batch of chicken and I almost always cook my proteins in a large batch. I have some in the freezer extra so I always have some so. I like to buy chicken breast on the bone and with the skin on the less expensive and it actually keeps them. Eat Really Moist and tender. But you can certainly get boneless skinless to save some time if that's a helpful and I tossed my chicken with Avocado oil and a little salt and pepper and whatever herbs you WanNa throw in their dried herbs and then I roast them skin side up on a baking dish at three seventy five for eighteen to thirty minutes. And that's really a stretch. Eighteen for the boneless skinless and then thirty minutes doing it on the bone with the skin. Okay well that's a good thing to know like you said of like. There is a difference between the boneless and the skin and the the boneless versus the bone in and think yeah exactly and then and then of course as with any protein you WanNa let it rest for at least ten minutes before your slicing and that allows the juices to go back through the meat. So they're well distributed and it's at keeps it moist so so now you've got all this chicken and an all. The Chicken Salad recipes are really simple literally. They are throw everything into a bowl. You mix it up and you're done which is so great and besides the chicken the They all use good beneficial fat mayonnaise. They have chicken and this mayonnaise in common and the Mayonnaise is made with good beneficial fats like avocado or olive oil in common and they can hide some of those battles in no so. Be sure to check that label. Definitely yes I. I do a lot of checking and educating with my clients around hey if you have mayonnaise at home turn turn the bottle over look at the back if the main oils that are in there so the avocado oil mayonnaise is a really good brand. There's a couple of good brands out there like primal kitchen and Sir Kensington and chosen foods And there is the Hanes Brand H. A. N. is one that we've recommended for quite a while to they. Use Speller pressed SAFFLOWER OIL. So any of those brands that use the good oils would be wonderful for these recipes. So let's actually so Marianne let's transition more to like snacky type foods since a lot of us and especially our kids. We're all spending a little bit more time at home right now. We mentioned Theresa's blog earlier where you might be getting bugged. Mom I'm hungry. What can I eat? So let's just let's do at least one or two snack ideas just to give our listeners. Some ideas or what? Could we try in the next week or two hour still stuck at home? Yeah Yeah exactly. So one of my favorite snack ideas from the website is the Family Fund Sushi roll ups and the the the either so many variations. You could throw anything into. It's really a vehicle so these are gluten free in their dairy free and there's so much fun to put together. The kids are GonNa love to do this so you you fill the norrie roles. Nori roles are those seaweed wraps and Like I said it's a vehicle. It's a blank slate that you can put so many things in the recipe. I think we do Shrimp you can put some of that chicken that we just prepared. You can put that in there in fact you could put the chicken salad into this great idea. Yeah and you can do or Guacamole Throw in some cucumber and carrots A little of that Healthy Mayo. That we talked about that sort of is the sticking element that keeps it rolled up and And the best part the kids are GONNA love it. They're gonNA find it so fun to put together and they can be in the fridge just ready for them to grab any time. Yeah I love that. So you think about Sushi roll ups. I mean this particular recipe. I think even in the notes they say it is a little more messy than like. Say the stuff that you would get at the store in a restaurant. That's about kids love. So it's you know if it gets them engage in and they think it's fun and they want to do it and they want to do it again later. That's probably a win win for all of us parents especially if you are again playing more homeschool coordinator these days like we're all juggling a lot of hats right. Yeah exactly. I wanted to just mention one recipe before we wrap up for the day It's our peaches and cream. Smoothie has that one's also on our website so smoothies now that it is I mean he even here in Minnesota is starting to warm up for the most part but a nice smoothies is starting to sound really refreshing and creamy and just satisfies those little snack attack especially in the afternoon and this particular recipe uses a little vanilla whey protein powder some yogurt getting in some extra good fat the heavy whipping cream. We could also I tuck. I usually use the can't coconut milk in there instead. And then you can get peaches so I typically use frozen peaches. The frozen fruit is a little easier to come by especially for those of us Living in the more Tundra land in the winter. But then you throw the peaches in there. You could certainly substitute other fruits in there. You add half a cup of water maybe a half a cup of ice in there then you just blended all up together and to make you are making it safer a family. Just get out your big blender you only have to wash it once and maybe you stocks them away in the freezer but get out the big blender get a serving for everyone and everyone's going to be happy and then everyone's brains are gonna work especially if you do have those Kiddos. That are still doing doing their schoolwork at home so So our goal here at nutritional weight and wellness is just to help you be physically and mentally healthy and strong during this challenging time and beyond so I really WanNa thank Marianne for coming in very early on this Saturday morning to share her knowledge and her expertise in the kitchen and in your teaching and we really do want to get those cooking classes back online again once. We're all able to gather again once it's safe to do so But it all really starts with cooking the weight and wellness way in order to eat. You have to cook and to Cook your foods in your very own kitchen so our goal at nutritional weight and wellness is to help each and every person experience better health through eating real food. We say it every week but it's a simple yet very powerful message. That eating real food is life changing though. Thank you very much and have a wonderful day. 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 products. Statements have not been evaluated by the FDA.

Marianne Maryanne Theresa Wagner Leah Leeann PAIN Wheaton wellness licensed Dietitian Lia Klein Matt Class Teresa Melanie Depression Greece Riverside United States Mike
Why is it so Hard to Lose Weight?

Dishing Up Nutrition

42:39 min | Last week

Why is it so Hard to Lose Weight?

"Welcome to dishing up nutrition with licensed nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel stay tuned for practical life solutions for healthier living through real booed nutrition slow down. To. You got to make the mom last just given down cobblestone. Fund and. Crew. Good morning, and welcome to nutrition brought to you by nutritional weight and wellness. It is hard to believe, but this begins our seventeenth year of broadcasting, dishing up nutrition. For seventeen years every Saturday or most Saturdays I guess I should say. We have shared up to date nutritional information. Designed specifically to make a difference in the lives of our listeners and their health. So, each week our message has been about eating real food like that's the term. Now I think that we can kind of put our stamp on his eating real. So, that our listeners our clients can have more energy. Less, than for inflammation, better health and everything in between. So it isn't a message about the latest fad diet. It's about eating a healing plan of real food. This is just kind of an interesting observation and Clint Brittany. Maybe you've noticed this in clinic here in there but I've noticed with some of my clients at it seems that many people seem to like blame or really attribute many of their health problems to their genetics. Yes. I, agree with that Yup. And they haven't quite made that connection yet that food the food that they're eating is the cause of their health problems. So as Dietitians we work one on one with clients, and so we'll hear things like my father had diabetes. So I know sooner or later I will probably have that to or maybe it's my mom had arthritis so I will have it eventually also. one. They heard I think recently in the last week or two My grandmother had Alzheimer's disease. So I really worry that I also get Alzheimer's disease. And it is important to know our family history. What is in our family history? I mean, we even have this in our health questionnaire, an area where people can kind of talk through or list out what's in their family. But, it's also an important an important concept I think to say, the family history does not have to become our destiny. And we can be like, maybe we have some predispositions in the background or tendencies one way or another, but it does not have to be our destiny. So true and I think that what oftentimes people don't think about is you know maybe your dad had something your mom had something. And now you do what? About your lifestyle? No, you probably have a similar lifestyle. You know a lot of our habits come from childhood, and so I think often times it is more lifestyle and your food choices driving. Those conditions than than genetics yup absolutely I'll say that to my clients do it's like you know we probably especially as younger children ate a lot of the same things growing up as our parents did. So how much of an impact did the foods that we were all eating together then have on the development of some of these conditions it's kind of food for thought. That A lot. and so for you listeners out there maybe you've also said to yourself, you know I must come from a family there must be an obesity gene there because my dad was overweight his mom was overweight all of my brothers and sisters are overweight and now I'm starting to gain weight so it just must be baked into our destiny must be in our jeans. Though the question, we are going to address this morning on the show is, why is it so hard for many people to lose weight they're going to go through a couple of things per pretty much two main points that will address throughout this show. And maybe maybe you is a listener of this is something that you've wondered yourself and maybe you've said yourself, well, why can all my friends lose weight just by drinking less wine or less soda or less XYZ while I can't lose weight and I never even drink wine to begin with it's just not fair. Yeah we hear that time Yup. So. So this is these are the kinds of things we want to explore in today's show, and before we dive deeper into our topic, I want to introduce myself and my co host WHO's here in studio with me. My name is Leah Klein showed I'm registered and licensed Dietitian, and here with me this morning is Brittany Vincent who is also a registered and licensed Dietitian. And today, our goal is to share some new information but also some old information about weight loss and our hope is that you will really think about the information we're going to share with you about weight loss and perhaps then be able to take some that information and start. feeling out in applying in your own life where it makes sense for you and applying this to your own body. As we all know, it's one thing to know the information, which is what our show is about a lot of times you want to give that information out and make it as widespread as possible. But then it is a whole other thing to actually apply it and to do it and. Teaching choices are hard especially like you said of these are things that have come from our childhood. These are habits that have been deeply in green, and oftentimes this is the hardest part for people. Yeah. It really is and I think that. You need to go into this recognizing it's a process this time. If, you're. If you're somebody that feeling overwhelmed and not even sure where to start as we're talking today just think what's maybe one thing that I could start to change today after the show and sometimes those little steps are or what you need. and. If you are if you have a goal of weight loss, you are not alone in this weight loss battle because seventy five percent of adults in the United States are overweight or obese because as Liam just mentioned people may know. But it's really difficult to do. And then of course, there's people out there that really just don't know this information we hear over and over that people who are considered obese or at a higher risk for testing positive for Kovac That's scary. It is scary. But this pandemic has not changed many people's eating habits for the better. In fact, over the past nine months I mean I've heard this so much. People have actually gained weight There's so much stress in many different ways with with the pandemic and people are finding that they're turning to sugar and more episodes processed foods more often. So today Leah and I will address too important reasons why you may find it difficult to lose weight. So we've talked about this I reason many many times over the past seventeen years on previous shows. But we thought we would share it again just to refresh your memory and maybe say it in a different way so that it rings true for different people this time. The a major reason why may be difficult for you to lose weight is that your body may have too much insulin floating around and that insulin too much. Insulin comes from eating too much sugar as Brittany mentioned especially over these last six to seven months or so many people are finding trying to find that comfort and that stress relief from eating those high sugar highly processed foods and that is not doing anybody's waist liner. Anybody's insulin levels. Any favors? Some people have too much insulin because they have to inject insulin into their bodies. Maybe they have type one or type two diabetes. So you can get access insulin just from those injections that you're doing. But other people have too much insulin because they of eaten too much sugar and too many of those process carbs for too long. These people they've eaten too much bread too much pasta too much pizza too much popcorn. So we pick on popcorn a lot. Too, much candy too many pastries far too many times for far too many years, and this is just not to say one ice cream cone or one bowl of popcorn is going to give you insulin resistance. Hope we really drove home that message that this is a process and it takes a long time for this to happen. Yeah. It does and you know you don't even have to be overweight to be insulin resistant so you could have. Been Insulin, resistant, many many years ago, and then it's just gotten worse over time and started to cause that weight gain i. think that's a really interesting point. Britney is usually when we think about too much insulin too much sugar and the show is about difficulty losing weight but not everybody who has insulin resistance has a weight problem. Necessarily, you can still have that biochemical imbalance and still be within say a normal healthy body weight range. So. Here's some just a couple of interesting facts about the hormone insulin though insulin's job is to take sugar or glucose that we get from the foods in our. When we eat that we get from our foods and then it's supposed to escort that sugar into the cells in our body. But when you have too much sugar floating around, you're going to produce a lot of insulin probably overproduce that insulin and when your liver and your muscles in your brain have kind. Of the saturated, they have enough of that sugar will then that insulin's gotta put that extra sugar somewhere it's GonNa put it into your fat cells and your fat cells are going to grow and your tummy gets bigger. Thighs fill out and your face gets round I. Mean you get the picture everything kind of expands? Yeah. So on that note, we do need to go to our first break and you're listening to dishing up nutrition brought to you by nutritional weight and wellness. have. You ever been told by a health professional just to lose the weight and it will reduce your cholesterol. And that is a message that would think anyone would think that that extra weight is the cause of that health problem whether it's cholesterol or diabetes or Alzheimer's or heart disease. But the fact of the matter is that extra weight is only another one of those health symptoms not the cause. So it's it's quite often that excess sugar in those process carbs that are really at that root cause but it could also be a lack of sleep or ongoing stress or potentially from a medication. And nutritional weight and wellness. We believe that in order to lose weight, we need to I, get your body healthy, and then your body will start to let go of some of that extra weight that it's been hanging onto and Brittany, and I will share some strategies for getting healthy before and after the brakes. So we'll be right back. Welcome back to dishing up nutrition because of covid nineteen riots unrest the fear about finances I mean the list could go on and on right. Many people have gained ten fifteen twenty pounds in the past few months Asya Titians nutritious. We WanNA support you with our nutritional knowledge or caring are non judgmental approach to help. You can change your nutrition to change your life. We WanNA help you to eat real food to support your nervous system, your bone density, your sleep, your mood, your energy, and just your. Overall wellbeing and taking our nutrition for weight loss series twelve classes to have weekly support for the next three months will help give you the tools you need to get back on track with eating real food. We are here for you whether in a virtual classroom or just meeting one on one with your dietician or nutritionist which are available by phone or through resume. You can call us at six, five, one, six, nine, nine, three, four, three, eight or email us at email at weight and wellness dot com, and we'll help you find the best solution for you. Yet, the front desk are so so helpful for for managing those questions anything that comes through the phone. They usually have a great answer or at least can ask more probing questions about finding that best fit for you so. Yeah So Brittany you know we started introducing the concept before we went to break about one thing that really holds back weight loss for a lot of people, and that's the too much insulin which is coming from that background too many process carbs and too much sugar. So I know you have some more information to share on that that too much insulin that can lead to heart disease high cholesterol type two diabetes, cancer dementia. I mean. Again, that list can kind of go on Shuker and refine processed carbs. Typically the culprit. So at this point and time many adults are eating an average of one hundred and fifty pounds of sugar. And about one hundred and fifty pounds of flour a year. That's a lot, a hundred and fifty pounds of each. That's So what that breaks down to is three pounds or six cups a week of both sugar and flour. Wow. So is it any wonder that seventy five percent of adults in America are overweight or obese? All that is definitely one of the pieces to the puzzle. The the question of the day and the question that's a lot of people's minds is, how do you talk your body into losing that extra body fat? How can you Kinda cope out some of that extra body fat The answer to that question is quite simple. It's cut out the sugar and those process carbs, and that's I mean that is a message we have been getting out there for these last seventeen years but again, knowing knowing is great hard to do sometimes. Eating Sugar and process carbs is a habit. It's a very unhealthy habit and it's a habit. It's a strong habit for a lot of people that it just takes some time to find those substitution find those little niches to how do we start making those baby changes so that in the long run and you can make great progress. As humans we are wired to love sugar. It's in our biochemistry. It's you know we are. We're made to like the taste of sugar and a gravitate towards it. But in years past people's bodies could tolerate eating some sugar which their bodies used a lot more efficiently for energy and in those days, people worked maybe for some people because they were very active and this was more in years past, and there was not this overproduction of insulin that caused their fat cells to just grow and grow people they burned up that extra sugar extra energy that they aid with their active lifestyle. So sugar did not expand those cells. Yeah now days the Severi different story. So here's a question to ask could the reason it is so hard for you to lose weight be because you're eating too much sugar too many processed carbs. I encourage you to reflect on this like really think about what you're eating on a daily basis. Yep. You don't have to tell us think about it for yourself I mean those those Candy Candy's here in there or. Cookies that you might not think add up to much. They are probably adding up more the chips for some people. So if your answer is yes. How can you change your habits? Well, most people need real nutritional education and support to make the necessary changes. I. Mean the knowledge is really the first step. But as we've been talking about. The doing is the hard part. But we have to get rid of those cravings for you to be successful. Can you can't fight those cravings forever you. So the beauty is once you really get rid of the process carbs in the sugar for most people, lows cravings just go away. So it's getting over that first hurdle of eliminating that and for some people it, it is a cold Turkey type of thing And for people who are pre diabetic or insulin resistant eating just a little small amount of extra sugar could mean that most of the sugar goes right into those fats ause. And then again, making it really difficult to lose weight Yup, and like you said, it doesn't take a whole lot to goose a little extra sugar into those fat cells especially in the beginning when you do have more of that insulin resistance or more of that cross build up around your cells. So sometimes, it does take a lot of diligence especially in the beginning, and then as you progress things, you know you can make some choices but. One thing that I talk about with my clients a lot or I get this question of you know, how do I flip that switch? How do I get my body into that fat burning mode and out of the fat storage more there anything. Any one thing that I can do to try to edge that process along and the first thing I always tell my clients is we need to be eating enough protein throughout the day. So that's that's the eating three to four ounces of animal protein at least four times a day some people need five some people get away with six, but at least four times a day getting enough protein in. This is potentially our biggest lever that we can Kinda, pull or dial up or dial down to get our metabolism in that boosted state as much as possible. Now Protein. Kinda helps metabolism and helps those cravings and helps that insulin resistance and a couple of different ways and the amino acids in proteins. These are the little building blocks of proteins. They send messages to different areas of your brain to say you are full and you are no longer creating sugar and processed carbohydrates. So that's great. It's sending those messages to the brain to calm that bring down and to take care of those cravings. And when you eat sufficient protein, you are telling your body to just let go of some of that extra body weight. It also helps to balance those blood sugars we are. Here for our, we have to get to our next. So you are listening to dishing up nutrition and this month, we are offering a fifteen percent discount on all of our calcium supplements. All of our calcium products are in a very absorbable form of calcium and we've been have trouble calcium supplements for those of you who are tired of swallowing yet another big tablet. Back to dishing up nutrition brought to you by nutritional weight and wellness. If you a friend or family member is struggling with macular degeneration, you are not alone because eleven million people in the US have some form of macular degeneration. This is a serious eye disease because it can actually result in blindness to join Shelby and Dr as they discuss I health with Dr Chris Nobody, the founder and President of the cure age related macular degeneration foundation the that three times fast right. Dr Chris could now be we'll share his research about how vegetable oils are so damaging for your vision. So before break Leah you were talking about blood sugar balance YEP, and how protein is one of those macro nutrients that helps acre our blood sugars into a good place, which then starts to help decrease chip away at some of that insulin resistance. So yeah. So I, really I hound my clients a lot about getting enough protein in because again, not only does it keep you satiated but it helps to start decrease that insulin resistance and it keeps that muscle mass on our frame. So then when we're losing that body fat were also still keeping on the muscle and that lean tissue and that's that's really what people want. When they talk about weight loss, right? Because you want to lose that extra body fat. But we WANNA keep our muscle mass on us. You know and I think that that to that extra protein to gain the lean body mass. That's why a lot of people when they're losing weight, they start to see those inches come off faster than sometimes the weight on the scale. Absolute. So that's part of why we encourage people to measure themselves and getting into the habit of eating the protein is difficult but you know as somebody high did not each much protein in the past at all maybe I'd get three ounces in a whole day. But now that I do and if for some reason, I don't get enough my body really really misses that and I get hungry sooner Yup Yup I. have that same passed and once it actually took me starting to measure my cooked proteins and I realized Oh, on an average I was getting two to two and a half ounces per meal really needed to be getting at least four ounces I found for me four to five ounces is kind of a good sweet spot for my body to sit in. Yes. So yes. Protein helps keep our blood sugars. Ballots helps us to manage all these stressors that are being thrown at us, and this. This is one great way that we can encourage our listeners and encourage our clients to nurture yourself throughout the day. So this is eating the weight and wellness is getting enough protein throughout your day. Because of the corona virus many or I would say perhaps most people are fueling stressed many experiencing elevated cortisol levels and cortisol is kind of our one main stress hormone. When you're under stress hormone. Cortisol it's released from our adrenal glands those little adrenal glands that on top of our kidneys. When your body is undergoing stress, those adrenal glands keep getting that signal. Hey, make more cortisol, which in turn causes the liver to make more glucose. So more of that sugar. So your liver is producing a little extra sugar then throughout the day and when it gets those signals from Cortisol keeps making that sugar, some of that extra glucose or that extra sugar gets. Converted into energy with the goal of being hey, if you're being chased by a tiger, you could use that sugar immediately to get away from that tiger but that's not the case for most of these days that extra glucose is good if you're running from a tiger but not so good if all you're doing is sitting at your desk in answering emails throughout the day. So. If that's the case, much of that extra glucose is going to be put into our fat cells instead. Think of it. This way when you're in that stressful state cortisol is elevated which leads to elevated blood sugar levels, which leads to fat storage. Repeated elevation of Cortisol, can certainly lead to weight gain and difficulties with losing that weight on the other side. Yeah. I'm so glad you brought up that stress point because it's really important free people to understand high stress high cortisol levels increase your appetite and your cravings to. So, and of course, there are increasing craving for the process carbs and sugar. and. That's usually can result in weight gain. So think about what you want renew our stress for me. It's weeks whether it's in the form of ice cream or cookies. That's what I want and The high levels and high cortisol levels can also suppress your immune system. And then if you're eating sugar on top of that, it's also going to suppress your immune system's definitely not a good good situation at this time. So you may be wondering, how can I manage my stress level during this pandemic? Obviously, a lot of this is out of our control, right. But what you put in your mouth is in your control absolutely, and our body doesn't know the difference between the stress of Cova, Covadonga and working from home helping your your kids with online school. and. The stress of eating sugar. It's just both stressed to our body. So, here's our advice. It goes back to eating real food imbalance four to five times a day some so important to maintain those normal blood sugars not going too high or too low. So Leah, what do we mean by balanced meals balanced eating balanced meals we say it every week on the show. we say at the weight and wellness way balanced eating. But this means here we're going back to protein we need three to four. Maybe some people even need five to six ounces of that animal protein with each meal. Then we're talking at least one to two of a low starch or low carb vegetables. So this would be maybe Broccoli or tomatoes or snap peas something in that category, you also need just a little boost of something starchy maybe some carrots a half a cup of sweet potatoes or baby red potatoes squash is coming into seasons. So half a cup of state butternut squash. And then we need some of that good healthy fat to go on top of that sweet potato or to cook that protein in and these are things like butter olive oil avocado oil. These are also does examples of some good choices. So what what would a meal like this look like I've had stir fry on the brain a lot lately. So I, I love a good stir fry and I love stir fries for the fact that you can get everything in one pot for the most part and so this this is a great example of all right. We need a protein base for that stir fry and that could be shrimp could be stay. Cut Up beef that could be chicken I mean take your pick lots of protein options. Then he can get a variety of vegetables into that dish. So maybe you're doing a beef and Broccoli. So you only using Broccoli or my favorite shortcut is to get those mixes of frozen vegetables and maybe they say stir fry blend on them. So you're getting a lot of variety. You have to do is heat them up in the Pan so you can get a variety of vegetables in just using those frozen vegetables blends. and. Then a good healthy fat coconut oil in my stir fry gets Canada's works well with those Asian inspired dishes. With that tropical flavor. And then I'll probably put that on a bed maybe some keen while maybe some brown rice or a lot of what I've been doing just to try to sneak in those extra vegetables is doing like a half half combination of Wa and some cauliflower just to sneak in a little extra vegetable to that base. Yeah. If you have not tried cauliflower highly recommended Nand, a lot of people mix it in and then their kids are totally fine with eating at. At helps or maybe your significant other to. Stop those veggies absolutely. So following this type of meal plan at least four times a day will help that helps keep your cortisol level and check it keeps your blood sugar stable and in the normal range. And this is a healing plan that heals the body heals the brain and when we support that body on that healing journey, that's when that weight loss just tends to naturally start happening. On the other hand when we go low calorie when we slash those calories drastically, you're eating a low fat plan in reality that is stressful to our bodies because it creates a low blood sugar state and when your blood sugar is low, your energy is low and then your body and your brain are going to seek out anything that possibly candidate that blood sugar, which often leads to overeating, and that tends to be later on in the day or at night tend to be the biggest trouble times for my clients. And that when that low blood sugar hits, your body will even output more cortisol. So gear stress. Yeah. We're back to that vicious cycle we're talking about earlier. So I want to jump into the second reason why it's so hard to lose weight because of covid nineteen, we are getting calls daily from listeners who are asking, what vitamins should I take to support my immune system. We know there's so much more a building, your immune system than just taking vitamin D three vitamin CS. Thank Melatonin it really all goes back to eating balanced meals of real food support getting many different vitamins and minerals for your immune system Yep Yep so we have to start always with that foundation of real food. Real food is going to give us that best source of vitamins, minerals, enzymes, kind of the right combinations that nature naturally packages up for us. But in addition, real food is necessary to digest and mature. Your food. So gut health this is one of my favorite favorite topics in the whole world is about Gut, Health Yep your gut health is so important to your immune function, but it's also so important for your energy and for your weight loss is just for overall health. Some of you may not know this or maybe you've heard us to touch on it here and there throughout the years but good intestinal health helps with weight loss. Recently Dr Christiaan Northrup, she posted a blog titled how to Improve Your, Gut microbiome in a day. He wrote that eighty percent of your immune system is actually in your gut. So your gut and your immune system are just intimately intertwined together. So it's actually in that lining of the intestinal track, a single cell lining in that intestinal track that really drives a lot of our immune system. Then, we have our microbiome, which is that that mixture of good bad neutral back here those gut microbes that live in our intestinal tract and the microbiome also helps the body with just about everything else including digesting your food thinking clearly and even maintaining a healthy weight. So when your gut microbiome is working, well, you're probably feeling great. But if it's out of balance, it's potentially setting you up for a host of other health issues weight gain diabetes, brain, fog cancer, all sorts of different things. So we actually have to take our third and final break. So we will come back to this topic of Gut, health. But you're listening to dishing up nutrition, and if you're struggling with extra pounds that have attached themselves to various parts of your body over the past few months, you know a low fat low calorie diet isn't the healthy solution or a great long term solution and that this can actually be quite risky during this high stress time. So that's that I suggest enrolling in our twelve week nutrition for weight loss series as Britney a disgust coming back from the other side of break previously. And we have two ways that you can participate and benefit from our knowledge and support. So we offer this twelve week series through a format starting either Monday. October. Twenty six or Wednesday October twenty eighth where it's actually live class. Or perhaps you find it more convenient to sign up for our nutrition for weight loss online series both options are equally effective and have wonderful teachers and we'll be right back. Back to dishing up nutrition I WANNA share with you may experience with these zoom nutrition for weight loss classes. So I just wrapped up my first class almost a couple of weeks ago now and it was the first time doing it. So I wasn't sure how it would go and it was wonderful I mean we had really great participation I think that all the participants felt like the got that support like they would in a one on one class. And I would highly encourage you. To do that I really think that format is wonderful and more convenient to for a lot of people you don't have to drive anywhere. Yep. You don't have to plan on the extra time to travel or or. Or having to bring food with you or bring your dinner with or how am I going to make this work with the families schedule and things like you could even do the class in your pyjamas if he wanted to absolute yeah. Actually it's even encouraged, right? And we are offering a fifty dollar discount for those coming series that are coming up in October. So again, if this is something that you've been thinking about, maybe that little discount is enough to grab your attention or just to say, Hey, maybe this is a great time to make that investment in myself. Especially, as we have the holidays coming up right around the corner starting with Halloween right into Thanksgiving Christmas new years everything like that and so those. The those classes would be great to just help cure you through and give you that extra little support. We can kind of be that that person sitting on your shoulder during those those difficult times. Yeah. I taught a class through the holiday season last year, and my class participants were really thankful that they did that just for the extra supports those are difficult times Absolutely. So before the break we were talking about our gut house, our immune system. And Leo is starting to talk about you know having an unbalanced gut. So what causes that you know in a lot of our classes we teach? About these many causes so Here are just a few of them. Eating, a diet of processed foods and Shuker. Eating conventionally raised meat and dairy products full of hormones and pesticides. Even drinking unfiltered water. So those often contain hormones and pesticide residue. And then the use of antibiotics anti inflammatory medications I mean, I just think back to how many antibiotics I was on my life and even think back to when you were a kid like this goes back to your birth that impacts, your microbiome today which is kind of crazy to think about. So for more information about gut health I recommend taking our online class gut reaction restore digestive health through nutrition the classes online for only twenty five dollars. Great Deal go to weight and wellness dot. com. To sign up or call us at six, five, one, six, nine, nine, three, four, three, eight will help you sign up for that class or help you find the best online class for you to take Yeah. We have many different choices, but if you're. Interested in the gut one that is a really helpful class. And the that's Brittany mentioned. There's so many different reasons why persons intestinal track might take a hit over the years or it might get imbalanced for example, sugar feeds the growth of bad bacteria in the intestinal track frequent use of antibiotics decreases that bad bacteria, but it also wipes out our good bacteria also, and we need antibiotics. Sometimes, you know to take care of little infections here and there but when it becomes a chronic thing and when we're not doing what we need to take care of our gut microbiome after those antibiotics then again, we then we start to see clients who really have accumulated a lot of damage in their guts over the years and they just don't feel good. So when you get those antibiotics again, you wipe out the bad guys but you also wipe out the good guys and you have just less of that bacteria over all which opens the door just a little bit more for those bad guys to come back with a vengeance. Yeah. And another thing that really impacts your got house is taking an tacit Aaj really affect your gut microbiome. In fact, today most people don't have enough stomach acid I know that might sound strange but a lot of people have low stomach acid in they can't digest their food fairly well. And Surf. You're saying on digested food in your stool maybe don't look which I would encourage you to. But if you're seeing that that's a that's a sign that you're probably have low stomach acid and if you've been taking antacid medication. For any length of time. Usually, your digestion will decrease resulting in bloating heartburn inability to access those amino acids from protein. and. You also don't have to be Annette. I- antacids to have low stomach acid. That happens from antibiotic use naturally as we age our stomach, acid production reduces. So there's a lot of other contributing factors. But we really need to make sure we're breaking down that protein because we need those nutrients from protein to help to support metabolism our energy, our brain function plus the nutrients from protein builds bones muscles keeps the cravings under control. So, loss really is so much more complicated than just cutting calories. The old model of calories in calories out does not really have any meaning for weight loss weight loss is just much more complicated than men -absolutely. Yes. We're talking a lot about those little biochemical connections that are going on inside of our body that like you said Brittany like you don't get that information from just the number of calories that you're eating or not eating or whatever the case may be. So to support healthy digestion, we want to wrap up the show just what can you do to support your gut and your microbiome and that digestion so that can access the energy and the nutrients that you were getting from our real food. So, we suggest oftentimes adding in certain key probiotics much of the digestion of our food it starts it starts in the mouth continues on in the stomach, but the vast majority of it occurs in our intestinal track. The best probiotic to support the small intestinal tract is bifida bacteria. That's about seventy percent of the bacteria that live in our intestinal track. We often recommend taking two capsules of balance with each meal, and then that's a great place for many people to start is just with that Bifida. But if you're looking for maybe a multi strain or just getting in some diversity into that microbiome, you could add in a multi strain probiotic. One capsule of the biotic seven is a great option. That's one of my favorites to us. So that multi-strain probiotic helps the port, the health of the stomach, the health of the small intestine, and also the health of the large intestines. You could a little more variety in there. At nutritional weight and wellness we've been teaching about. The Gut Health and gut support ways to support that Gut microbiome for over twenty years supporting your gut health will help to reduce the sugar cravings, which then helps with weight loss efforts they they're one and the same. And at nutritional weight and wellness, we believe if you get your microbiome of the and you're eating a balanced diet of real protein, real vegetable carbs real natural fat to maintain normal blood sugars. You will lose weight and maintain that weight loss. This is actually a time to understand that more or less have thousands of clients that can attest that information. Absolutely. So our goal at nutrition whiten wellness is to help each and every person experienced better health through eating real food. It's a simple yet powerful message eating real food really is life changing. Thank you so much for joining us today be healthy and be safe. Thanks for listening to dishing up nutrition, 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 product statements have not been evaluated by the FDA.

cortisol Clint Brittany Leah Klein United States Alzheimer's disease Britney Shuker founder and President Alzheimer America Kovac Canada I licensed Dietitian macular degeneration bloating
Stress, Sleep Problems and Weight Gain

Dishing Up Nutrition

42:06 min | 2 months ago

Stress, Sleep Problems and Weight Gain

"Welcome to dishing up nutrition with licensed nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel stay tuned for practical solutions for healthier living through real booed nutrition smoothed down too fast. You got to make no mom and last just giving down the cobblestone. Fund and Crew. Welcome to dishing. Brought to you by nutritional weight and wellness. Today, we have a great discussion plan about stress. Sleep problems and weight gain. All three of those are near and dear to my heart. My name is Joanne right out I'm arrest registered and licensed Dietitian, and I've been teaching the life changing benefits of practicing good nutrition in classes and to clients for the past over thirty years. I, don't need to say how many? I have always been intrigued with nutrition and that is why I became a Dietitian. I know if I am to be an effective role model, I need to practice these habits in my own kitchen and I do true health begins with preparing an eating real food. I have been helping clients with their health in individual appointments and in small group classes for many years now. Favorite, my favorite class to teach is the menopause survival seminar because one of the many things this class addresses is how stress and sleep issues can lead to weight gain especially during menopause. So today I am very fortunate. I have the pleasure of introducing new voice on dishing up nutrition Nikki Daring is. Here with me behind the other Mike this morning Nikki has been working at nutritional weight and wellness for the past two years. been very anxious to get a chance to be on dishing up nutrition. She is also a mother of Max almost four years old. So she has a busy life. Nikki, has also experience some of her own health problems about two and a half years ago Nikki experienced concussion from an auto accident. So she knows a lot about nutrition and concussions good morning, Nikki. It's so good to be here with you today tell our listeners a little more about yourself. Good Morning Joann thank morning much. It is so exciting to be on dishing up nutrition. Talking about my favorite topic nutrition. I'm a self-proclaimed nutrition nerd to the core. Fascinated with the effects of health food affects our body. I want to tell our listeners how I found nutritional, weight, and wellness. My after my car accident and concussion I was struggling. Even though I'd been a Dietitian for seven years working with people going through at last surgery. I didn't really know what I should eat to heal. My brain was like was habit as luck would have it I. actually stumbled upon a dishing up nutrition podcast about food to heal the brain after a concussion. From my concussion I suffered a lot of different symptoms. I had memory problems, poor focus, and fatigue just to name a few. I learned from my experience that nutrition plays a huge role in the healing process. To this day I, still I'm amazed at the healing power of nutrition. Just eating real food and eliminating those process carbs improved my focus and memory. Eating real food helped me sleep better I. Have Good Energy. As my brain continues to heal I. Know I have have to eat well to continue the healing process. I am truly a believer in the power of nutrition. That's great. Nikki. Thank you. Our listeners can appreciate the healing journey you have experienced. So today to prepare for our topic. We asked listeners to send in their questions about stress and sleep, and we received hundreds of questions. If you are having trouble falling asleep. Or staying asleep, not only do we both understand firsthand, but we have many possible solutions to share with you today. I can certainly relate to this topic because a health problem I personally needed to work on with sleep that was huge for me, and now I make sure I get at least seven and a half hours of sleep most nights. Parents you know our sleep is often challenged by our children whether they are babies, toddlers, teens, or even adult children who have moved back home because of life circumstances, our job layoff restrictions, and certainly now do to covid nineteen. We've got a lot of things that have happened for people. One thing I know for sure is when I don't sleep at least seven and a half hours most nights, I start packing on a few extra pounds and my clothes don't fit right. Frustrating, very frustrating. Before, we start answering questions sent in by many of our listeners. Joanna I want to explain why people typically gain weight when they are under stress and lack sleep. In our nutrition for weight loss classes, we explain that people can lose weight while they sleep this really certainly perks people's ears up. I can lose weight while I sleep or sure. So bio chemically I just want to explain a little how that works. So bio chemically. Five or six hours a night your adrenal glands secrete the stress hormone, Cortisol? which can cause you to gain weight. I just want to repeat that because I think that's really really important. 'cause bio chemically when you hear that your ears kind of go. ooh What does that mean told Meiomi Hammock -ly when you sleep only five or six hours a night, your adrenal glands secrete the stress Hormone Cortisol, which can cause you to gain weight. Many of my clients come into their first appointment and tell me that they are sleeping only five to six hours a night. I know this is normal for many people. So you're not alone out there. I've had many clients. There's an upside to this many clients lose ten pounds when they just get enough sleep for three to four weeks. It's so easy in very rewarding to lose weight while you sleep. That's great. What a great benefit of sleep Gosh. Really. Yeah. Another side benefit I found from getting sufficient sleep is I have fewer aches and pains basically, a lack of sleep creates a cortisol response in the body which Nikki has just described. But that Cortisol response also leads to more pain and inflammation. Lack of sleep can also lead to brain fog and La lost focus. So we really are out of sorts when we don't and as Nikki mentioned, she sees a lot of people with five and six hours I. I always think for two sixes is kind of what I see a lot of also so can't even is the same, but it's I actually used to be in that place. So I totally understand that, but we need to turn that around the so important I can relate I'm an emotional mess when I don't get enough sleep. Through the roof, so I'm sure anxiety sufferers out there can understand that right sufficient sleep is critical for good mental health and is especially important after head injury. Right after my concussion, I had several weeks that I slept only two to four hours per night. It was awful. It was. Probably one of the worst times in my life I know that my injuries had a difficult time healing during that time. In fact, many of my symptoms got worse if you can imagine. I am so truly grateful for finding nutritionally in wellness when I did. That's great. Glad you did. And I mentioned that we had asked listeners for questions. So here's a question from gail she said I have no trouble falling asleep but then for a couple of hours, and then I constantly wake up off and on the rest of the night. So she's only sleeping a few hours sound I generally go to sleep quickly but never stay asleep. So what are some possible reasons for waking up several times a night? There are many reasons. For Waking up throughout the night that are possible. First Gail may need a healthy snack before bed a snack that has a small amount of carbohydrates such as a half of an apple and some natural beneficial fat like two tablespoons of natural peanut butter or almond butter will help balance gaels blood sugar. All through the night so he is not waking up. When our blood sugar goes too low during sleep our brain alerts us to possible danger and we wake up. So that low blood sugar is one of the most stressful things we can do to the brain and the body we need to be sure are blood sugar is balanced. So that's a big part of our food plan is to balance our blood sugar. So as I'm looking at the clock, it is time for our first break. You are listening to dishing up nutrition brought to you by nutritional weight and wellness. Our topic today is stress, sleep problems and weight gain. Many studies suggest that lack of sleep is a leading cause of weight gain. Today we hope to answer your sleep questions. Each product we will be discussing today during our show is available with free shipping to you for all online orders, weight and wellness dot com for orders that are called in we will have your order available for curbside pickup at one of your locations, one of our look offices, but at your the location you choose. We will be right back. Dishing up nutrition I'm Nikki Doreen a registered and licensed Dietitian and I'm still in studio today with Joanne rideout. Who is a registered was also registered and licensed physician for many this is a very stressful time and because of the constant on-going stress, our bodies seemed to buffer that stress by putting it around on our middle section. It seems liquor sales. Are Up and we can't seem to resist all those sweet treats. Many of us are. Needing ongoing support to practice the nutrition that helps us feel good. I have some ideas that. That will help you stay on track and I will share those with you when we return from our second break Yup coming up soon. So. Before we went to break and I just want to recap a little we were talking about one of the possible reasons for waking up in the night is possibly a low blood sugar. And when blood sugar goes to low, our brain alerts us that were in possible danger. We wake up that low blecher is one of the most stressful things we can do to our brain and to our body. So we need our blood sugar balanced. I agree. I Agree Joanne one hundred percents. A nighttime snack has helped many of my clients get a good night's rest and I absolutely love my nighttime snack. That's my one of my favorite times of the day slow. Yeah. Another reason people wake up during the night is the side effects of caffeine in coffee tea sodas or any energy drinks. A little known fact is caffeine in coffee or tea has a half-life affect and can impact our sleep for up to twenty one hours. So amazing, that's a long time twenty one hours. Basically. For many people by the time they are having their next morning cup. They haven't even cleared yesterday's caffeine out of their bodies. That's hard to wrap my head around. Yeah. I. Know I was amazed when I first learned that yeah. If you have several throughout the day especially into the afternoon. Yeah. Caffeine still with you. I learned about the effects of caffeine on sleep from Dr Matthew Walker's book why we sleep. We reviewed his book on a podcast. On, one of our nutrition podcasts on May fourteenth in two thousand eighteen. You can listen to that. PODCAST to learn more information about his book if you'd like Yes, and that is a great book. I was amazed to learn that what you just said the twenty one hours before it even starts to clear and twenty four hours. It's obviously not cleared yet. So you still have that effect when you're having your next morning coffee. Amazing. I was so amazed to learn how many hours that takes and. Really could relate to how it was affecting me. I know in very caffeine sensitive so that one hit home. One more reason for GAELS poor sleep. Another reason is possible. She's deficient in minerals in the mineral magnesium. So doctors estimate that about eighty ninety percent of Americans are magnesium deficient. And that sounds like a lot. It sounds like kind of a stretch but some of you may be wondering what are some of those signs of magnesium deficiency? So poor sleep is a big one. Also. Of people have muscle cramps restless legs syndrome is so common. Yes. Also I used to have a Lotta eye twitching when my Was Low be I didn't even realize it. Also people have increased anxiety. They may have low bone density. Magnesium also helps her bones just like calcium does. Chocolate cravings. and the list goes on and on. So we generally recommend supplementing with four to six tablets of magnesium glysophate at bedtime, and we choose magnesium glycemic eight. It's the form that absorbs the best and is very effective. And Magnesium is a mineral used in more than three hundred biochemical functions in the human body. Magnesium is really amazing I. It is. It's. It's a must have in my book I. Agree. Now Gail did not share her age but gail may be having a hormonal connection to poor sleep. That might be. something. That's kind of a what wakes people up this morning right as women move into peri menopause or menopause their bodies are no longer ovulating and the production production of the critical hormone progesterone is drastically reduced on top of the reduction. On top of the reduction of progesterone, many women have an excess of artificial estrogens, toxic estrogens actually This is important because progesterone is the calming hormone that helps us sleep through the night So progesterone is really key and it's not just peri menopause menopause either, right. If you feel your sleep issue is hormonal I highly recommend making an appointment with one of our nutritious nutritious. So we can help in we in help you. Yes. Yeah. We talk about her just thrown lot and the estrogen dominance about the hormone balance that helps so much with sleep So before this Kovin nineteen outbreak, we were able to teach the menopause survival seminar in a classroom setting, and we explain this hormonal imbalance in great detail when women no longer have progesterone. Most women have sufficient or more accurately an abundance of estrogen and often the toxic estrogens because other organs such as the adrenal glands. Take over the production of estrogen but unfortunately, there is nothing to take over the production of progesterone. So if you are experiencing night sweats or more anxiety or trouble staying asleep if you said Yes to any of those questions, we recommend that you apply one quarter to one half teaspoon of natural progesterone cream to your hands, your face, the INS or the inside of your wrist. Some people put on their neck on the throat area. We liked the brand progessed which has been successfully used for over sixty years. This is the brand of progesterone cream recommended by Dr Christiaan Northrop in her book the wisdom of Menopause we really use that book a lot. Yes I've heard it mentioned many many times. That may have been a long answer for Gail but we hope it will answer some questions other listeners may have. I want to add one more bit of information about hormones. Most birth control pills stop ovulation so many women taking birth control medications become very deficient in progesterone and have more anxiety in trouble sleeping. I know I've lived that yeah. More anxiety trouble sleeping. Birth control for years yeah, Yeah I've lived that too for other reasons but definitely, yes. Yeah. Definitely lived at our environment is so full of estrogens that probably everyone is living that yeah I would say these days I think I think you're right. I mean I. It's just so interesting. It really is. Now, we're going to take a question from A. She said my issue is getting back to sleep. Once it's been interrupted. Well, amy here's a little trick. I use when Max my wonderful son wakes me off in the middle of the night I slept one or two milligrams of Melatonin under my. Tongue and within ten to fifteen minutes, I, am back to sleep. That's really critical. If you know of your Melatonin is working if you're able to fall back to sleep or get to sleep in ten to fifteen minutes twenty minutes. Source. Natural. has a very effective sub lingual. On which we carry it nutritional weight and wellness. That's right. I actually do that trick to I. Had to do that last night because I was awoken by some noise and that sub lingual MELATONIN source means dissolves under your tongue. That means your body's going to absorb more quickly, your brain's going to get it more quickly. So it goes to the brain faster. If you swallow it, it goes to your gut, and especially, if you have some good issues, it might take longer before that will start to work. You're dishing listening to dishing up nutrition one we are living through stress many of us gain weight especially around the middle. Because stress causes our during glands to produce more the hormone. Cortisol, we will be right back. To back the dishing up nutrition I mentioned earlier in the show that I have some ideas on how to get support to help you stay on track with your healthy eating plan even with social distancing and while I'm here wearing a mask. So new normal, right Those masks. Of, course, my first idea is to listen to dishing up nutrition weekly either on the radio or through our podcast. Basically, all the research tips and tricks we share or it's we have so much research and tips and tricks, and then it's also free. Yeah Bonus. Yes. Bonus. The second idea is to take an online weight and wellness class in regards to today's topic to classes come to mind five steps to better metabolism and the other class would be getting a good night's sleep. Both classes would be great choices and we have many others you would enjoy. All of these one hour classes are on sale during the month of August. These classes are only ten dollars. So regularly priced twenty five down to ten dollars. That's a great option and a great deal I love those classes Sarah. Of them, they really even taught a few. So that's some really great. Lastly an even better option is to take our nutrition for weight loss twelve week zoom series. This life changing series is every Thursday evening for twelve weeks and starts on August thirteenth. So that's coming up. It's August I. Yes. We also offer our nutrition for weight loss twelve weeks zoom series on Wednesdays at noon starting August. Plus all new nutrition for weight loss participants receive two visits with a nutritionist and during the month of August, you'll receive a bonus visit with a nutritionist. So that's three visits instead of two. That's a great value. It really is It's an it's a great value a valued at one, hundred, ten dollars. So that's really good. If you want more information, please call six, five, one, six, nine, nine, three, four, three, eight to ask questions you may have. or you can read about our weight and wellness classes and our nutrition for weight loss twelve weeks zoom series online at weight and wellness dot com. And we have one other option for you. I want to tell you about. Our online nutrition for weight loss series that you can start any day at any time that is convenient for you in the comfort of your own home. I'm meeting with so many clients now that have taken advantage of this nutrition for weight loss. They'll that we we offered earlier in the summer as well Yup, but getting in the zoom series and because they're new I always say what do you think about this zoom series are what do you think about this online series and I'm getting such good feedback from clients I am too I've been seen quite a few. I love. Seeing those nutrition for weight loss clients just love it and the series is going really well, and it's really nice to have that third appointment. Really get a little more information from with nutritionists and you know can ask questions and have just a little more time more. Consultation, definitely, those are going very well excuse me. Before break we. Were talking about cortisol again because kind of back to that topic but it's such an important piece to know we gain weight around our middle because. Stress Causes Our adrenal glands to produce more of that hormone cholesterol and sad but true excess cortisol leads to body fat is very true So to control that stress, we suggest eating balanced small meals frequently five or six times a day or at least four times a day minimally and getting eight to nine hours of peaceful sleep that will help your cortisol just stay away and that's important. So Important Yup and we have another question from Winnie today she said I don't ever sleep through the night I feel like my brain is always going. I take magnesium glides nate but not daily. sometimes, it helps other times. It doesn't. So how can I get a better night's sleep? That is a great question when he And one that I can relate to. Also, I find many clients get caught in a vicious cycle. They can't calm their brain so they're unable to get a full seven and a half to. Sleep the next day that leaves them tired anxious, irritable, and oftentimes are more hungry. Definitely a connection and then they think the most logical solution just to get through the day I've done this before is to drink more coffee to stay awake. However, we know the downside of coffee. It stays with us more than twenty, four, twenty, one to twenty, four hours and caffeine is a stimulant. It causes the release of Adrenalin from the ADRENAL glands. That puts your body into a fighter flight mode. Now, your heart is racing blood pressure is rising your muscles are tightening up. They are extremely tired but wired. That is awful. Feeling Caffeine gives you a temporary boost. But when it wears off, you feel very fatigued and even depressed. So you drink more coffee you feel jumpy irritable can't focus or even sleep for many of you. You can relate to this. The first step to getting to sleep is to break your love affair with coffee and focus on foods and supplements to calm your brain. I have come to accept the fact that I'm very caffeine sensitive. So I have to put a limit on my caffeine intake because I hate having a busy worried brain all night. My limit is one eight Ounce Cup of coffee with cream or coconut milk. Each day I never drink coffee after ten. Am even when I'm on vacation I know it's going to affect my sleep in how I feel the next day. Yes and so I have to stop. Yeah. If you're on vacation you WANNA sleep. Good. That's what I go there for. Exactly. Well Joanne. Completely relate I drink a lot of caffeine in the form of Ood Confession Time Mountain dew as a teenager. Oh. We all had bad habits in the past. I also was a person who woke up seven to fifteen times a night. Regularly. While I don't remember not doing that until I finally got a good night's rest. I'm very sensitive to caffeine as well. To this day I don't drink more than one cup of tea daily. So I know I can get a good night's rest. I can't even drink coffee. It's that's how sensitive I am while I can just do the tea which I love. But yes. Wow that's a great story and I'm sure many listeners can relate. I can relate I think coffee is is very special in many people's lives and I feel mad beating up on it sometimes but sometimes we do when it comes to sleep. It's important well in some people can do it just fine. Not everybody everybody's different everybody is different. Okay back to win he's question remember she said that she feels like her brain has always going You Ha- you may have an aunt or a mother or maybe it's even you. Perhaps that worries recycle sites all night long. That is often an indication that you have a deficiency in your calming neurotransmitters. Listeners how'd you eat to support all of your brain chemicals and neurotransmitters? It's kind of a loaded question. anti-depressants and sleep medications do not increase the level of neurotransmitters in our body. They just hold the brain chemicals in the synapse. The space between brain cells. I that's I mean that's I'm just going to review that because in low important and kind of in you know ray NC I guess it is antidepressants and sleep medications do not increase the level of neurotransmitters in our bodies they just hold the. They just hold the brain chemicals in that synapse space, which is that space between brain cells. This happened so you can make better use of the level of nurture neurotransmitters you have Joanne. How do we build up our own brain calming brain chemicals because medications just don't seem to be the best answer right and I find people that start on medications all the they might get to the point where maybe they need more and more. Or they need to keep switching medications to find one that works. So I was. Yeah both after my concussion. And Antidepressants gnome I've I've lived this? Yes. Yes. Yes and we don't. WanNa keep going higher and higher. We want to find a better answer. So part of this definitely does all go back to the food you eat. A diet that. Actually we're ready for break now. So I am going to. Come to come back to this neurotransmitter question at the end you are listening to dishing up nutrition next week. Melanie and Jennifer, will share their own personal understanding of the gut brain connection. It is fascinating to learn Howard gut affects our thinking and behavior. Since the start of Covid nineteen, we have found more and more people are interested in supporting their own health and have made the decision to eat better to support their health and immune function. Even several insurance companies and I. Think we. Were getting more. Yes. That are kind of our. We have more insurance than we used to DEF definitely are realizing. So those insurance companies are realizing the cost effectiveness and value of nutrition counseling in helping to keep their customers healthy or healthier. So this is why nutrition counseling has been an become an approved benefit for a number of health insurance companies and even on zoom they're. Allowing that. Hey yes, and I think that deserves a round of applause. If you need help determining whether your health insurance benefits include coverage for nutrition counseling, we will help you help you walk through that process to find the your benefits to find an answer. So call us at six, five, one, six, nine, nine, three, four, three, eight, and we can help you navigate that insurance. We will be right back. Welcome back to dishing up nutrition. Here's a quick recap to help you stay on track in relation to minimizing your stress, your sleep problems, your weight gain, and so much more. Listening to listening to dishing up nutrition every week on the radio or download a podcast from our dishing up nutrition APP. Or from our website at weight and wellness dot com, you can also take an individual online nutrition class. such as getting a good night's sleep. Good food's good moods. Five steps to boost metabolism. The magic of minerals and more remember these classes are on sale during the month of August for only ten dollars. Maybe, you can take a twelve week nutrition for weight loss series either online or through zoom. Don't forget. You also get that bonus nutrition visits with those classes. That's great. So awesome. Or schedule an appointment or is. or zoom appointment a phone appointment or resume appointment with one of our nutritionists or Dietitians. Again these are stressful times we live in, and sometimes we just need someone to give us an idea of what to Cook for dinner how to stop heartburn. That's a huge one right. Now it is or what to substitute to make a meal tasty without adding gluten or dairy at nutritional weight and wellness. We do it all just tell us you need right. So before break we were I asked two question and I'm GonNa we ask it so we can just bring bring it right back. Yep. Joanne. How do we build up our own calming brain chemicals before because medications just don't seem like they're the best answer? No No, and we know in all of us listeners have heard this before but it does go back to the food. You eat lots of times come and talk about supplements and what can I eat what supplement can I take and those very helpful but the food is most important I. The food has to be right for the supplements to work, and I was like to say that again, and again because we really need to get focused on the food I, saw a diet that includes a serving of meat or fish. Along, with two to three cups of vegetables and at least a tablespoon of good beneficial fat at least four times a day, some people need to eat five or six times a day. That's something we help you individualize in our appointments is kind of figuring out what works best for you. Yes. So we eating four times a day to six times a day that provides the building blocks for all of our neurotransmitters that protein the good. The good probiotics we take that helps make our calming brain neurotransmitters and there are two major neuro transmitters or brain chemicals that support restful sleep and good moods. Typically when people have a sufficient level of Serotonin, their worry and recycling of thoughts decrease. And eventually the worry and thoughts are more controllable and I like to call this brain chatter because that's how it feels on the night I've been in that place before So I've I've seen that personally myself after my concussion and actually to during this covid nineteen pandemic religion through it was definitely more brain chatter I love that brain chatter. and many of my clients are dealing with this as well. If. Any of you feel like Winnie who said her brain is always going we suggest a very simple diet of eggs meter, fish cottage cheese, a variety of vegetables and a tablespoon of natural fat at least four times a day and like Joanne said, it may be five it may even be six. Times a day. One of those meals or snacks could be a blended protein shake made with full fat yogurts coconut milk way protein, and frozen fruit. So yummy. That sounds so good. Yes. I had this morning I did too. I love those protein shakes and they're great for these. Early days where we have to get up super early for the radio and it's already to go when I when I get up in the morning. That's right. Exactly. So we also suggest adding the supplement five ht P to help support our serotonin production. I take between two and four or five. ATP At bedtime to stop the brain chatter. Sometimes I take a couple and sometimes in the middle of the night, I may take a couple. If I need it I also take a supplement called gabba which helps to support our calming neuro. Transmitters. I have a very busy life I know I need at least seven and a half to eight hours of sleep most nights. I also consistently take at least four, hundred to six hundred and most of the time it's six hundred up of magnesium glycemic. Also, a couple of capsules of calcium to help calm and relax the muscles in my back and legs just I've kind of. I know it sounds like a lot of pills, but I will do anything to sleep. So I, I've gradually experimented with the supplements to find what works, and sometimes we have to change that up to Yep I. Do the same thing as well changing things up to listen to my body. That's exactly what we're doing is listening to her body and what her body needs. Exactly. I agree magnesium and calcium and five HP have helped many of my clients get better sleep. So everything you just said is wonderful right? I also think it's important to schedule enough time ensure a good seven and a half to nine hours of sleep total per nights. If you feel. If. You feel you schedule eight hours of sleep per night and then wake up several times. You're not scheduling enough time because remember those times are awake times they're not that solid eight hours. So maybe you need to schedule nine hours of sleep right? This amount of sleep your this is the amount of sleep your body needs to heal, and that is so important. I tell my clients that almost every appointment if anyone clients are listening to their public there, she goes with that sleep. So this is a great transition into our next listener's concerns, right Kimberly and several other listeners sent emails that said body of stiffness inflammation and pain disturbs their sleep because there are so many reasons for pain and inflammation. We really think it's better for those of you who are experiencing these types of sleep disturbances to make an appointment with one of the Dietitians or nutritionists here at nutritional weight and wellness. where, we can really zero in specifically on the cause of your stiffness inflammation and pain right and that can be such a vicious cycle. You know if you've got pain and you're not sleeping but then you you know many of us experienced that pain and I've come to realize for my pain that if I eat any gluten grains or if I had sh have sugar or any kind of alcohol, which I rarely do now I will have a lot of pain and frankly those sugary treats or other treats just aren't worth it to me. So. We have covered a number of tips to help you get a good night's sleep and I'd like to review those. We encourage you as Nikki said to schedule eight to nine hours of sleep and follow a consistent schedule that really helps your body know when it is time to sleep. We talked about eating a balanced bedtime snack like berries and cream or half an apple and peanut butter to keep your blood sugar stable. Also we talked about eliminating caffeine or greatly reduce it to just a cup a day. And many people need to eliminate alcohol too. So. Yes. I agree with all those I have another tip to share I am very light sensitive since concussion. So when the sun comes up I wake up. I Find Blackout curtains or even a mask I. Wear a mask to an eye mask not a phase mouth man. and that helps me really sleep. If you find yourself waking up with the sun, try making your room as dark as possible. Anything is we're trying to get some really good sleep. That's right in a couple other tips just turn off the TV computer phone about an hour before bed that blue light. can keep you awake and so. We know we were not able to get to all of our questions in this hour, but we hope we have given you at least some information that will help you get better sleep keep sending US questions and we will try to tackle some each week. It was fun getting to know some of our listeners on today's dishing up nutrition and I look forward to joining you all again. That's great. Great to have you here Nikki today. Thanks for having me. I'm excited our goal at nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's a simple yet powerful message eating real food is life changing. Thank you for joining us today be safe 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're not intended to diagnose treat cure or prevent disease products. Statements have not been evaluated by the FDA.

caffeine Joanne rideout Nikki progesterone sleep disturbances Cortisol Menopause gail cortisol pain Max Nikki Daring Crew apple magnesium deficiency licensed Dietitian Winnie
Incontinence Problems at Any Age

Dishing Up Nutrition

41:22 min | 4 months ago

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.

Urinary incontinence caffeine Melanie Beasley Melanie UCAR Mellon Crew magnesium deficiency diarrhea Magnesium Museum Kara Harper National Association for Conti licensed Dietitian constipation Palmyre Ham Christie
Mindful Eating During the Holidays

Dishing Up Nutrition

43:53 min | 10 months ago

Mindful Eating During the Holidays

"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 fast. You got to make go mom unless just given down cobblestone law reliable and welcome to dishing up nutrition brought to you by nutritional weight and wellness I am Theresa Wagner. I am a registered and licensed dietician. WHO works for nutritional weight and wellness and I work individually with many clients either in person by phone or via skype? Today we will be sharing our thoughts and ideas on how to stay mindful of your goals and your personal health plan. During during the holidays many of you have made it. This far in the holiday season successfully avoiding the high sugar treats that are in abundance in abundance everywhere. Everywhere you go. Hopefully we can help you. Say No to the fudge the Christmas cookies and the bars on this final stretch into the new year and and say yes to the food. That makes you feel alive and full of energy joining us today. As the CO host is Britney Vincent who is also so a registered and licensed Dietitian. Some of you may recall from an earlier. Dishing up nutrition show that Britney is expecting her first baby and how many Months two months two months. It's so soon is so soon it's crazy. You can be sure that Brittany is very mindful of her food. Choices says especially now during the holidays. Good morning everyone yes. I have been very mindful. Sino that eating fudge judge is probably GONNA make my blood sugar crash especially being pregnant my blood sugars more sensitive so that leaves me feeling lightheaded. Maybe foggy Christmas cookies with gluten makes bloated constipated sometimes might even trigger migraine. Sounds lovely right. No kidding knowing those things it's easier for me to just say no. Thank you and when you develop develop the mindset that food you each give you energy and a sense of wellbeing the making those correct choices for your body is a lot easier you know. I had this conversation with the client a couple of days ago and she used to have the mindset. That sugar is poison. And that's what she would say to herself when she sauce. Sugar but sugar snuck back into her life and she was telling me she really needs to go back to that mindset because because then it was just so much easier to say no right. It's just off the table. We ought poison. We don't need your When I teach the nutrition for weight loss classes says I often hear this? How can I stay on a healthy eating plan through the holidays? I am faced with Christmas cookies at work when I'm out shopping and even after church I mean I know when we got our Christmas tree there were cookies and hot number slater at Church. There's always something you know inbetween services. It's everywhere where and the you know it's the treats are talking to you right. It's you know. Come on. Try Me try me more. It's the holidays. It's okay oh worry. Are you about it next year right in the new year with those resolutions but then they also say I know if I just eat one then I'll one another and then another and another and my body will start to ache and inevitably weight gain will happen. Yes his moss. I just could and not stick to one the no reality and this time of year some of my clients like a hard challenge and so they'll challenge themselves Saab's make an agreement with themselves and if they can make it through the holidays eating real food waiting the flower in the sugar. Then they'll treat themselves to do a new top or massage or a pedicure so they're actually using their intelligence to control their own eating behavior and maybe they're going by that Benjamin Franklin quote eat to live. Don't live to eat. Let's great quote is a great one. Whatever the reason they know themselves and they've made that commitment to themselves they're making their body a priority and you know I've made commitment myself this holiday season? 'cause I don't want my body my baby to be born with insulin resistance but you know it doesn't doesn't mean that I'm not ever tempted right and so sometimes I have an inner dialogue with myself. Take a step back okay. If I eat that home they can feel and is it actually worth it so sometimes this which you have to do just take a step back and talk through it with yourself right and food's main purpose is to provide nourishment right like Benjamin Franklin quote and what you're saying inner dialogue that you were talking about too so it's to provide nourishment. Yes we use it for other things like celebrations but really if we focus on its primary purpose to provide the building blocks of life and for you. That's quite literal literal for all of us but when you're building a baby like it's it's different. Yeah yes but if we focus on that that it's nourishment and it's providing reading you those essential nutrients that we need probably do all right. Absolutely we love the wisdom of my Angelo. You've probably heard us this quote a few times lately but we'll say it again. Do the best you ten. You let me start that again. We want to do her justice. Do the best you can until you know better better than when you know better do better ask yourself what do I know. Am I really doing the best I can or am I holding ending myself back from doing better. If you truly know better than you can do better you can really make a difference in your health and wellbeing through the rest of this holiday season in twenty twenty or any time in your life you know for that matter really okay so what now you know taking that like no better do better situation. We're going to share some comments that we have heard from some of our clients or some some of the class members that we've had and When we ask them what do you do when you know better you know one of my heroes? Yeah I know better than to eat Christmas cookies and bars after church because every time I do I feel drugged in need a nap and I don't like that feeling you. Now I've heard some people refer to it as a sugar hangover. Yeah I think it's a really good way to think of it and we can probably relate to having a sugar hangover right right and maybe it because it's you know probably typically on Sunday that they might think well. It's been a long week so I just need a NAP because I'm catching up on sleep from the weeds and maybe not even connecting the dots that it might be that that donut that they had it in Bible study or you know whenever they had that sugar another comment that we hear as as I know better than to over eat processed carbs and sugary foods. Because every time I do my ears start to pitch then I get a full blown sinus infection and sometimes even an ear egg and it's like well maybe some of the people out there are thinking well. How does that happen? I was happening. Well it's because when we eat a high sugar diet it lowers our immune function and so if we are or if we have the propensity for earaches or sinus infections or that kind of thing when our immune system is lowered by the by the things that we're eating that's when that's going to happen going to strike at that time and that's why you know part of the reason including stress but so many people get sick around the holiday us Another one we've heard as I know better hurt than to eat the pizza. My company brings in every year during the holidays for lunch. Treat every time I eat. It gives me heartburn and later I get a rash rush from eating that pizza and pizzas really a double whammy right you dare he. You've got the gluten and sugar. Yup So it can definitely you leave you not feeling so good another comment. We hear I know better than to eat. Sugar and flour because eating foods containing them raise my blood blood sugar and according to my ANC. I'm pre diabetic. And over time. Having a higher blood sugar can damage kidneys. or even though as tiny blood vessels in our Is and while you may be on holiday. Your pancreas does not get a vacation always working to maintain your blood sugar levels so we need to be supportive of of the pancreas through the holidays. -solutely another one we hear is I know better than to eat. Sugar filled treats because afterwards rates may knees feel like they have shards of glass poking me and giving me excruciating pain with every step. I take sounds terrible. Aw but does sound terrible. I know better than to eat or drink. Foods containing dairy products. Because every time I do my sinuses and throat become coated with Mucus Casse and my face and body gets so bloated that if I were stuck with a pin I would pop so you you listeners out there if one of those resonated with you or if while we were talking you thought of your own personal reason take a moment right at down your writing. Things down is Is a lot stronger in sinks into our brain a lot more than just thinking about it. Then maybe you could put that piece of paper on your fridge on your bedroom meow and it could be motivation for you right. And I think there is research to support that if you physically right at Dallas and it's different than tapping into your phone or on your computer you know actually using a pen pencil. Yeah if you can find one uh-huh well we are getting close to break here so you are listening. Dishing up nutrition. We are discussing the practice of being mindful while making your food choices during the holidays if you practice being aware before you place your order at the Coffee House. You will probably order or a brewed coffee or an Americano with heavy cream and not the peppermint La de that has fifty three grams of carbohydrate which turns into thirteen grams Of artistes excuse me of sugar nutritional knowledge plus being mindful when ordering your coffee can save you over. Eighteen teaspoons silence of sugar. Welcome back to dishing up nutrition if you need a little inspiration to stay. The course of eating real food tune tune and next Saturday to dishing up nutrition as three of our clients from nutritional weight and wellness will share their success stories. Tina put her 'em ask into remission. Fifteen years ago. Mary found eating real food to be a stronger. Pain relievers in pain. Medication and Lisa stopped. Dieting lost a lot of weight in her life. Back Sir truly amazing very inspirational stories about the power of eating real food so before the break we were talking about the you know better you can do better. Yes and honestly honestly I think most people especially our dishing up nutrition listeners. To know better you know we. You hear this message every week. And and it's the actionable part that it can be difficult. Sometimes you know he's lying Nala yes so now we just I have to convince everyone. They can use our knowledge of the side effects. They often experience in the health risks. They could experience to do better so for those of you who are who are tempted every time a TV commercial about high sugar or processed food comes on. Here's a simple trick trick I use. I under switched the channel. Yeah because I've been there. ooh that sounds really good. What do I have at home? And I don't have anything at home like that but what I know is happening in my brain zits. Activating thing that pleasure center and suddenly all we can think about is search or that pizza. And if you've been eating real food and you you have a lot of sugar like a dessert. Sometimes it doesn't even taste that good right like oh well that was a letdown down right. It's almost as your tongue. Like your tongue has been reconditioned. Yes Yeah I've seen those commercials and I've had that circumstance where it's like you know I wasn't even thinking about food but now I am so like you said what do I have. What's in the Pantry and let's say you know what can I do? But you know in another trick. Trek changing the channel. Yes or you know. DVR Net flex prime video You know places where there is. No commercials are limited. Commercials comes in very handy tvos. He those really nice ideas out of your head. You know because of my knowledge nutrition. I understand that sugar. The flower were in the holiday. Treats it really is going to activate my pleasure center and since I know better I'm able to do better. I am one of those people. It's hard for me to stop at one. Yeah nothing yeah and then a overeat and feel extremely crappy and so that is why have made my own personal commitment to my health. And I'm able to resist buying whatever those food companies are advertising on TV. So think about this g you eat foods based on advertising or what you see or do you eat based John what you know and your commitment to your health a really good question. So you to ponder today. Yeah who's influencing you. Yeah lately we in the mail and then we get so much mail this time of year but I have noticed that. I'm getting postcards and flyers from realtors or drapery companies or the other you know companies who are trying to sell their services and along with their you know their sales pitch or their advertisement for their service they include a recipe. And so you know since I have a pretty strong nutrition interest. I'm always checking out the rest of you. See what they are they and they also know that people are curious just like I am right that they will look at the recipe and Take a second look at their advertisement just the other day. I received a postcard from a realtor with the best Pumpkin can pie recipe. And of course I had to check it out as they looked at the ingredients. I just kind of shook my head this this does sound good but the recipe contains A lot of sugar One and three quarters cup of sweetened. Condensed milk which is full of sugar. It also called for two thirds of a cup of firmly packed. Light Brown Sugar and light in this case space does not know what does not do I solve. These companies marketing homes drapes carpeting. Furnaces says they must have had some success with this because you know if they send out this recipe that's loaded with sugar that they probably spark some interest in people so they just continue to use them as inexpensive marketing tools and probably effective right. You did I did take a second look. Do Remember which company that came from but we you need to be mindful of our commitment to our house or these marketing tactics could set off like the pleasure center that you were talking about in our mind and suddenly that Pumpkin Pie. Hi sounds really good and while I may not make that at home I might. You might find its way onto my grocery list. Or what could they do that. Maybe you know it's Pumpkin Pie. But it can fulfil that sugar. Sing that I'm looking for recently. Mica Pollen. She is author author of several different books but one of his books in defense of food. And how to change your mind. He shared his thoughts about mindful and mindless less eating one example he shared was the mindless eating that many people do in front of the TV. I thanks so many of us can relate to this right right because you're focusing on TV. Yeah Yeah and people mindlessly reach into that bag of chips popcorn all of a sudden they try to grab another handful and there's laugh so they've eaten the entire bag but their their brain still wants more. It's it's not satisfying enough so this should bring up the question. How do I stop mindless eating one? Great way that you could do it is before you sit. Sit Down to watch your favorite TV show Habsi make the decision food is just off limits in my TV room and a lot of us us just associated snacking with watching TV or watching a movie. So it's breaking that habit. It's breaking that association that you have so oh at first. I think a lot of people need those rules to set in place just to remind them and help them to develop that attitude in the habit of wellness and then that becomes your new habit right. You don't even think about eating because now your habit just Sunday. Yep Michael Paulin also said that. Many people mindlessly Overeat they just keep eating and not even conscious of what they are eating or if they have reached reached that point of being satisfied. And I've got to admit this happened to me last night. This is pretty recent. I was out to dinner with friends eating and enjoying the conversation then when we were leaving I was getting like man I am you know. I'm pretty young comfortably full granted. I had a steak and Kale and Pistachio Salad. So it it wasn't like I was making the worst choices. It was just that mindless I reach the point of satisfaction and then went beyond which in and of itself can cause problems. Even if it is healthy servings another example of that would be eating fast food in your car you have limited amount of time so you just kind of snarf down that food really quickly and are totally Italy oblivious to what you are eating if you were full if you're satisfied and you just complete that meal Michael Pollen recommends being aware of the taste of your food food and slowing down. The pace of your eating look at your food smell notice the different textures. Mindful eating is actually being aware of of what you're eating. It's paying attention to the quality and quantity of food that you are eating growing up. We played Clean Plate Eight club and often. The president didn't get. We didn't get ascribed roles. It was just the Club uh-huh so prided myself in that but as an adult you know I didn't have that mind body connection so we have very longtime to slow down. Think about my food. Chew thoroughly And I think a lot of people can relate to that. Yes yeah vacant. Clean Clean. Plate club runs rampant. You are listening to dishing up nutrition. Nearly forty percent of adults in the US are obese beasts and another thirty two percent of adults are overweight. That means over seventy percent of adults in the US and lose weight for health reasons. Have you ever tried one of those deprivation vacation diets that make you thinner for a while but looking all haggard and sad. I'm here with anesthesia. Who has the reverse going that radiance of good health anesthesia? You you credit the nutritional counseling. You've got 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 to that I stopped drinking drinking energy drinks and as a result I no longer battle with restless leg and I sleep through the night. How else other than your weight have the changes that you made impacted your health? I focused August better. I sleep through the night. I can remember people's names and what about the food you're eating now. I get to eat all the protein fruits 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 am still out at the bars and restaurants with friends and family could nutritional weight 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 so you can sign up before January Kan.. Six and receive our early bird discount to new ways of really busy time for a lot of people. You're just getting over the holidays Everybody's gone back to school but at Q.. Nutritional weight and wellness. Some of our classrooms are just a little bit too small. Ah So you WANNA make sure and save your spot. Yes if you're busy right now sign up now quickly while you're taking it out so that you don't have you have that off your plate. Yes yeah we don't count calories. Don't count points. We don't have food that you need to buy. We just teach you to eat real food food to make the best health choices you can write on a diet exactly. Maybe twenty twenty is a year to stop thinking thinking about signing up. And just do it. I hear that a lot from from clients or class participants. I've thought about signing up for years we'll do it. Now's the time gives us to yourself as a Christmas gift and get started on that real food plan at nutritional weight and wellness. We say. Change your food to change your life. You can call our office at six five one six nine nine three four three eight or sign up at weight and wellness dot com. Yes good class. I think that it's a great. If you have a new New Year's resolution to lose weight that it is you know it is the season of of weight loss. Thought no sign up so continuing on what we were talking about before break. You know the quote. Don't do the best you can until you know better than when you know better do better. I think nutrition nutrition education is a perfect illustration Asian of the meaning of that quote from my Angelou. We don't always know how to make better choices until we understand. Why some of those choices we are making thinking may not be the best choices for us as individuals and that's what nutrition for weight loss to? It helps you to understand the why behind things which is a lot more powerful than somebody. Who's just telling you to do something? And if you haven't taken one of our classes or maybe had bad nutrition counseling. You wouldn't know that coup French fries break down to one teaspoon of sugar or fourteen. French fries equals seven teaspoons of Shuker cooked in soybean oil or some sort of refined oil and that damage fact can actually damage yourselves. Right under Dr Here I saw billboard and it was this big plate of French fries and the tagline was you do you write and we'll do dinner. I think was the rest of it and I'm like. Is that what I want. You know. I don't know I know those French fries while and nobody. I don't think anybody listening to this show is. Do you know thinking that French fries are food. No right but I just I just kinda thought that. That's that's that works. Yeah I don't know I just I don't know I roll. It is but they know that I mean nobody's GonNa eat to French fries. No the Janette. Probably eat the whole a plate if you're gonNA eat it Yeah it's like we were talking about before it works with French fries too. Yeah you can't just have one. Yep I suppose you could but it's really hard and nutritional weight and wellness. We believe people need well researched nutrition education so when they are reflecting on how to make better choices they will actually have the nutritional knowledge to be mindful Antonino. Better how can you be mindful and make the right choices if you are unaware aware of what is really in the food that you're eating for example a large Pretzel that you might pick up at the mall while you're shopping you know you're running low on energy. We've got a few more things you've got to pick up before you go home that that Pretzel has sixty five grams of carbohydrates in it which breaks down in digestion to sixteen and teaspoons of sugar. I'm pretty sure that you would not spoon sixteen teaspoons of sugar into your mouth. No but I'm pretty sure. Yeah I would be capable. Many people are capable of you. Know Picking Away at that Pretzel Intel. It's all gone having eaten that sixteen teaspoons of sugar and yeah last. You've taken a weight and wellness nutrition class or you've listened to some of dishing up nutrition shows that specifically relate to what I'm about to to say you most likely would not know that. An eggnog Latte and this could apply to just sixteen ounces contains eighteen sixty three grams of that is a lot of sure as a lot so that breaks down to sixteen teaspoons of sugar. And then then if you're running through a coffee shop and you're grabbing grabbing this in the morning and you grab a Muffin that could be seventy one. Grams of CARBS are about eighteen. teaspoons of sugar together with that. Lante and the MUFFIN. You are going to get thirty four teaspoons of sugar. That's just for breakfast okay. I'm GonNa put you on the spot here. So how much sugar should we have. Obviously not thirty four by our reaction. Yeah so oh. How many grams of carbohydrates would you say that at a meal would be appropriate For the average person I think for the average person about you know thirty grams of carbs is appropriate and that breaks down into approximately what sixty spoons seventeenth century. Or something like that. which when we're talking about that kind henner sugar? We're not talking about added sugar. We're not taking a table sugar high fructose corn syrup or you know any of those sugars. We're talking about the carbohydrates that just break down naturally naturally into sugar and digestion so the real sugars are the natural sugars. Yeah and you know not. All carbs are created equal so having thirty grams of CARBS. From maybe you say well I'll just get a small one of these days and that'll be my carbs carbs for breakfast. Yeah but that's very different than eating spinach and sweet potato Reina's GonNa leave you feeling very different yes yeah uh-huh so if you were being mindful of your personal goals you would most likely have ordered a cup of brew. Coffee added heavy cream to it. maybe ordered some egg bites. You know looked really good. Yes I wasn't there recently. I promise I was there recently and I did get a coffee with some heavy increment at but I looked at the egg bites and there was like this is fantastic. There's eggs there's veggies. What's not to like and I was out of town around for for Thanksgiving and there was a starbucks right by where I was staying? And that's what I had for breakfast every morning in Americana with cream mm-hmm and egg bikes nice. Yeah so I did not have all of that car all those carbs and sugar and I have more protein. You know MHM so by choosing that breakfast. You're now being mindful of your goals. You're feeling better you're going to stay. Satisfied have the energy urging clarity to complete holiday shopping. Naturally you're gonNA make better food choices the rest of the day too right and when you get home you'll have the energy then to wrap those priorities go during the holiday season it seems as though everyone you know wants to get together which is wonderful. That's part of the great part of this time of year. Yes it's busy but it's so great to see everyone. If you're meeting a friend at a restaurant how do you stay mindful to your commitment to your health. How do you decide to be in charge of your food choices? And your health goals. LA- here are a couple ideas to try rather than wine or other alcoholic beverages. This order mineral water on ice with a twist of lime. It's a good habit to develop especially if you're pregnant like Britney or thinking about becoming pregnant or thinking maybe Av pregnant or if you've had any type of cancer. The American Institute for Cancer Research recommends not drinking any alcohol well if you have had cancer in the past for cancer prevention. They actually recommend not drinking any alcohol at any time to be mindful or mineral water on the Iraq's with a twist of lime or lemon it's refreshing and no one will be the wiser and honestly. I don't think anybody cares what you're drinking. I think they're more concerned about what they're drinking And as far as alcohol is concerned I would also say part of the fun of alcohols of that. It lowers ambitions and that happens with food too. So you're not thinking about the food choices as maybe clearly are logically as you would. Had you not had that alcohol. Oh absolutely. You're much more likely to order or may be the hamburger with the Bonn in the fries or yeah right if you've had that alcoholic beverage. Yes another trick at a restaurant void filling up on the road basket. It's really tempting when it's on the table. So if you just politely asked the server not to bring the breadbasket that can be really helpful and then if you are hungry certainly eat but maybe order a side salad or something to munch on while you're waiting for your entree and now I feel like oranmore. Restaurants are having healthier appetizers where I might just be like veggies and Hamas yeah you can have for an appetizer And you can share with the table so I think that there. There's a lot of options. Yes there are. I'm really doing my best to be mindful of my health And one of those one of the things that I do in order to be mindful of my health health is trying to eat five to seven cups of vegetables each day and that's no small feat. I know doable. If you are mindful about it and if you plan for it because it doesn't happen by accident no. My House plan is not for your weight loss or evenly maintenance. It's for my complete health and wellbeing because weight maintenance and healthy weights come from you know focusing on your health hells versus your weight. I'm a parent of three young children. So I'm mindful about the foods that I eat and my overall health. I want to see my children go to prom. attend their high school and college graduations. I want to go to each of their weddings. I want to snuggle their babies when they have them and read stories to them. I want to be able to travel and my husband in retirement are several of the reasons why being very mindful of the way that I am eating now. Yeah and earlier. We talked about You know writing things down. Yeah you write that list down for yourself. Yeah good idea. Well Okay Eh. I think we should go to break here. All right. You are listening to dishing up nutrition brought to you by nutritional weight and wellness. I want to share some mindful NFL thoughts and good practices with you thought number one. Do you eat schedule or just. Whenever you're hungry the good practice would be? It's not wait until you're hungry to eat or you will lose control. This happens because your blood sugar levels will get too low and you'll start craving sugar and processed process foods. Thought number two. Do you love the body you have or the body you want to have good practice number two who is to treat your body with respect through eating quality food on schedule and then you will get the body that you want you know maybe a refrain those reframe. Those was negative thoughts. If you don't like your eyes you don't like the size or shape. Don't focus on that re you know re reframe that thought and thank Whoa. I won't be able to walk without these. I won't be able to stand up from a sitting position. Look at the amazing things that these guys can do. That's such a great idea. Welcome back to dishing up nutrition. I'M GONNA share some more mindful thoughts with you thought number three ask yourself of what changes do I need to make. And what support do I need to move the needle in the right direction. Thought Number Four. Where is your health health on your personal priority list? Think about it the nutritional weight and wellness staff is ready and willing to help you become mindful full of a goal and good health for you. We have classes. We have one on one nutritional appointments we have blogs we have podcast. We have recipes. We have quality supplements we are all about you and your health. So mindful eating is nutrition awareness plus self reflection which supports the ability to make better choices. Think of the motivation behind your health goals. Is your health goal to reduce juicery pains when people come to our nutrition for weight loss class and discover that sugar wheat and gluten often leaned aches and pains and they are shocked. You know usually they're making the connection more with their activity level. Then they are their food and no one had ever told them that information before they thought the only thing that could take away their pain medication. They're even more shocked when they're paying goes away. After they have given up up sugar I just had a client yesterday. Side my may aches and pains are way lower feeling more fluid in my movement until I had pizza last night. We hear it all the time. Yeah but once you make the connection. You know that that pizza does that to you. You then it's a again like we've been talking about. It's a lot easier to just say no thank you. I'll make a different choice. Yeah it's a lot more motivating that way and and I think if you don't take that break away from you know you have cereal for breakfast. You have pasta for lunch you have. I don't know sandwiches for dinner or something along that line nine where you're constantly putting in those higher sugar foods and you have these aches and pains. It's really hard to to make that connection that it's the food because it's consistently that way I see you're consistently in pain and it seems like the only thing that can help. Is You know an aspirin. ibuprofen or medication or or something along that line Yep What about this is your health? Goal to prevent diabetes right now about ten percent of the population has type type two diabetes about twenty five percent or one in four senior adults has diabetes. Is it time for you to learn. Learn more about preventitive mindful eating. We have so many classes to help you. Learn how to eat to prevent diabetes for example our nutrition for weight loss program or are waiting wellness series. They're both great to learn how to eat and prevent diabetes and so much more perhaps. Perhaps your health goal is to have better digestion or have better sleep or more energy and again. Maybe you've never thought that food could actually help you sleep better but absolutely can we can. If you're not a class person you could come in. In for an individual appointment with the Dietitian nutritionist. And at that time you know we just sit down and figure out what. What does your body not need? You know we really make individualized for you and make it doable for your lifestyle too right because these different Everybody has a different schedule. You have different situations situations. Some people live by themselves are cooking for why some people are cooking for family. Some cooking for small children is different than cooking for teenagers. Because then they have their air schedules to accommodate for as well and then it gets really hard and when you when you have that time one on one with somebody to actually sit down organize your your thoughts. Fear out how we can make it happen. It is an actual doable task. Yes and you know a lot of the major health. Insurance companies teams will now cover the cost of of these one on one nutrition appointments so on our website when you go to nutrition counseling. There is Something that you can click on that size will health insurance cover and then it'll give you more information about how to find out about that And I think it's usually called nutrition. Therapy right yes yes all right. So we have some tips for you and the going going into this holiday season So one of the things we okay. We all have these situations where we're going to be going into holiday parties and what what are we gonNA do. What about the food so number one if it's not at your place where you're not in control of the food if you offer to bring something or or maybe you don't even offer me? We say we'll all bring the and then you know the more food the better usually most hosts hostesses. We'll be happy to have an extra appetizer. iser something so a couple of ideas as one that I like and I don't know why I think it's fancy because there's really no work involved but shrimp cocktail. That seems very holiday. Ish New Year's issue no and it's simple. You really low work. Yup I'm Ali would say as the cocktail sauce. See you know. Read the labels there are some that are are better than others Another one that seems kind of fancy is a shark. Otari trae. Yeah you know and if you don't know what that is it's a you know or charcuterie board board. I think it's called it has cured meats. maybe fancy cheeses on it. Some olives grapes knots. Maybe can put some smoked salmon. It Cherry tomatoes really anything. That's kind of that kind of grab ago. Sort of snacky kind of thing but all those foods can be really healthy alternatives to some of the other more common holiday things. Great ideas on I if I can. I always try to find out what we'll be there. Yes yeah Kazan in my head all kind of have a plan in place. While I can eat that I can eat that I learned it the hard way one holiday season or you know. I assume there's going to be vegetables there. Yeah and the only vegetable was green bean casserole which. I couldn't have gluten free so I was stuck with Turkey and mashed potatoes. So lesson learned You know now I always bring something now. I always ask what what there's going to be. Yeah you bring the Veggie tray you bring a fruit bowl or salad salad. We were just talking yesterday day at work. We had recently both made a salad with granite seats on tough. Yeah and it looked sell festive Yeah has that Nice pop of texture and sweetness and then you could put nuts on there as well And you know different than you're just regular L. Salad Yeah I think yours was cabbage. Cabbage and Brussels sprouts. Mine was Brussel sprouts. But with that. It's like it's got that green and it's got the red so you know kind of festive looking. Now where one tradition in my family is that my and I only recently gotten on board with us and I still. I still don't have a lot but oyster stew is another thing that you can make really how babyface ingredients are very simple sputter heavy whipping cream whole milk thank wasters which are wonderful source of zinc. Yeah and I think you can flavor it with salt and pepper and garlic shallots that kind of thing so that is another another thing. That's kind of festive or are expensive. So you're probably not eating that on your day unless it's a holiday or even and having peppermint tea and putting a couple of drops of chocolate. CVA kind of a yummy holiday drink. You can do dark chocolate squares with strawberries. Yes there's a lot of ideas or you can make Hot Chocolate with the Greens and fruits and heavy cream or coconut coconut milk. Yes like you said. There's all kinds of options today in this world of abundance. Many people are no longer aware of the impact. Food has on the function of our bodies and our brains means sadly our food choices are often influenced by the advertising campaigns food companies and the belief that faster is better if we can get into the habit habit of paying attention to how certain foods affect how our brain and our body functions and if we can be mindful of choosing real will whole foods we will be able to start practicing disease prevention and have good health to feel alive and full of energy. And isn't that what we all want to feel alive energy. Our goal at nutritional weight and wellness is to help each and every person experience better health through eating real L. Food. It's a simple yet. Powerful message eating real food is life changing. Thank you for listening. And may the rest of your holiday season be healthy then. Happy Happy Holidays. 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 radio 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 F._D._A..

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Energy Healing for Food Issues and Body Image Recovery with Sarah Speers

Real Talk with Dana | Nutrition, Health

34:29 min | Last month

Energy Healing for Food Issues and Body Image Recovery with Sarah Speers

"Welcome to the real talk with Dana podcast I'm your host Dana Montes, licensed Dietitian nutritionist, and body image coach. This show you'll learn how to listen to and trust your body instead of trying to control it we'll dig into the healing power of nutrition from a non diet weight inclusive health at every size approach, my guests and I will guide you through how to heal from digestive issues and hormonal imbalances. All making peace with food and your body without obsession or restriction. Welcome back to the podcast quick announcement before we get started today last week in the updates announcement section of the podcast I talked about how I was hosting a Webinar with Christina Hoyt on how intuitive eating can lead back to dieting for some people not everybody and why this happens how it happens and limiting beliefs that are holding you back from fully implanting yourself into the healing process and getting to a point of neutral nutrition and intuitive eating that actually happened today. But if you're interested in watching the Webinar via a replay form, then you can click the link that it's going to be in the show notes and I will send that to. You on today's episode getting right to it. Here we are talking with Sarah Spears she is an energy work practitioner and coach who specializes in food eating and body issues and managing stress and emotional overwhelm. So Sarah's unique approach is super cool because she uses traditional modalities with alternative energy healing techniques such as emotional freedom techniques, tapping emotion code, and even ricky to help individuals access the energetic component of mental emotional and physical issues. So today we're going to be talking about how you can incorporate this energy work to help healing your relationship with food and your body and other complicated topics like anxiety and past trauma. We're also talking about the disease of. Good enough about how our food issues are about way way more than food and why it's so important to forgive yourself for having eating and body image struggles in the recovery process. Sarah Welcome to the show. Thanks so much for coming on. Could you talk about to kind of introduce yourself to listeners a little bit to start what were the biggest influences on your relationship with food and your body growing up Ooh I, love that question and thank you for having me. It's really interesting when I reflect on my relationship with soon, grind up I didn't think I had a lot of. Unhealthy eating. Messages I thought my family was relatively healthy. I thought I had a healthy relationship with food. In hindsight looking back I can see the the seeds of sort of unhealthy relationships creeping and mainly I would always eat sugar to self soothe as a kid and we used to have these nightly routines of always eating ice cream after dinner or using food as a reward, those sorts of situations which as an adult. Started to really come into fact in terms of my unhealthy eating habits and so as a child when I had this super active and I had a very high metabolism, it didn't appear to be an issue and then later in life I was able to see. Oh Wow, I really became attached to food and certain foods specifically became sort of my emotional crutch that I use as my wages Osu their self matic later in adulthood. Thank you for sharing that I. Love How you said. You know where you're talking about when people are kids if they're like just naturally in smaller bodies, it's like I love how you said it didn't matter that I was eating sugar like it didn't appear to matter. Right. So that's actually something that I run into a lot of the time when I coach kids for swimming and not something that I ran into growing up there people will be like, Oh you're swimmer it doesn't matter what you eat and the sense of. You can't see any changes on this people's bodies because they're teenagers and have insane metabolism's and also happened to have smaller body genetics I. Think it's so important to talk about that distinction. Yeah, and if I can also add that in terms of the body messages. Growing up because I was. So skinny might nickname literally on my sports teams or people my life would call me twiggy string bean and a my identity came really attached to having to be skinny to feel like I was valued or. Was Getting approval from people. So again and as an adult, you know sometimes we think your weight issues are just if you're overweight but for me, there is always this angst around I have to stay skinny because that's my identity in that's where my word comes from and so I didn't think I had. People affecting my body image growing up either I thought I had a lot of love for the people around me but even these seemingly harmless messages or fun nicknames were actually really shaping my identity to my body. Yes. So how did you go from that from kind of struggling with your relationship with food and with your body as a teen and maybe until like early twenties to transitioning to work with women on food freedom and specifically through energy work? Yeah. Will my story really took a turn it might twenty. So I would say most of my childhood teens and even young. Adult I felt like I had an okay relationship with food. But in my twenties I started to develop really severe eating disorder bulimia. Yeah and that happened because I started to go on a diet and I thought I wanna be really healthy and I wanted to see if I, can you know shed a few extra pounds and and that turned into a very obsessive? Counting calories coming up with really strict food roles and as a result, I just wasn't nursing my body and I was getting anxiety around what to eat and and it leads you very severe been gene and then bingeing purging I got stuck in that vicious cycle and suddenly I felt like. Oh. My Gosh how is life? Like you know the Pitney came one day when I was over the toilet that Oh, my God, this is not normal or healthy ns somehow become minority and so that became a struggle for six years. Once I got pulled into that I just was struggling so hard to get out and it controlled my life and it became my mission to heal my Sol's. So that I could then help other women because I did not want another woman to ever have to go through the agony and the like the torture that I was living in in my mind in just my reality, it was consumed and I lost myself to it and I was determined to get myself back if not better and then do everything in my power to help woman y'all. So that kind of started my like. My determination to figure this out and I was determined to try any in everything to to get better and so for a long time I, sort of was always turning to food. Let me try and control food. Let me use little power in. That will be my way to get over this like I'm just going to be perfect tomorrow. And that Kinda like I tried that over and over again and not just never worked right. The answer was not controlling food, and so I started to them look outside of that at other healing modalities. And I just got desperate inserted China everything in eventually stumbled Pon emotional freedom technique also noticed tapping and things like ricky and emotion code, and all these different energy healing modalities and Literally within a matter, six months pretty much all of my quote unquote symptoms seemingly disappeared like I just felt whole and complete again I felt like myself again, I felt empowered in normal again and it wasn't a fight or struggle. It just seems like as I got it through issue and really started to uncover all of these repressed emotions in the subconscious programming and these wounds. I didn't even know I was carrying. That were leading me to say stock in these unhealthy habits. Omega, it was like a radical shift, and so that is what made me then realized I need to get this massive these modalities out to as many women as I can because it may not be the one thing that's going to help but it is certainly missing piece in the equation and I think a lot of times we don't look at these other modalities that can be so powerful in conjunction with like proper nutrition or you know a good mindset etcetera. Yeah we're therapy exactly anything like that. Exactly. Got It's so tough because you know you mentioned link the toxic patterns that you were stuck in like related physical patterns. Right. But then also thought patterns and I know one of the ones that you love to talk about the. I'm not good enough. Could Hack more about that. Absolutely. I mean at the end of the day when you really like get to the root that is typically one of the. I consider that to be a plague right that we're all affected by this disease of I'm not enough. And we developed this leave from a very young age through either messages we got from family ERC. Here's. A planning out things we do wrong or teasing us or making comments about your body year your performance and a desire to really feel like we need to earn the approval and acceptance of people around us, and then you add in all the societal programming that really brain washes us to think. Always find something that could be improved. Your eyelashes could be longer your lips could be fuller. You know your waist be thinner your but could be bigger and it's like no matter what you're like naturally, we are undated with thousands more messages telling it's not right and so we're always striving into like just feel good enough in our skin and give ourselves permission to like like ourselves. and it pains me that I mean so many women all of us like none of us are into this and part of our life's work is to really search will learn the truth which is that you are actually enough. and. You don't have to change things to be worthy and deserving of love or A. Affection or approval starting with approval from yourself. It's kind of. When we think about it and when in hindsight? Hindsight is twenty twenty I don't even want to talk about twenty twenty anymore. Hindsight we can do better, right? Yes. But one is kind of ironic when we look back on it and when we've gone through these things personally is right like one of the things that women and girls most of the time also men but like definitely more women than men will turn to when they think they're not good enough. They're like ooh. I WANNA make I appearance. Better so that'll be more accepted and people like me better. I'll be loved in belong in things, and so one of the ways that they do that is they turn to food and they turned to exercise and I know one of the other things that you talk about a lot is that your food issues our way deeper than food. Yeah. It's not just food that you're having issues with its these deeper issues that are manifesting in a now complicated relationship with food exactly. Food is essentially the. The search, the symptom or kind of said. The medication that we choose to try in, eat a lot of the inner pane for some people. It's alcohol or smoking right? It can show up in different ways. But for a lot of women especially were empathic we feel deeply and often what we see as growing up when you're a sensitive childlike, just a lot to handle, and if we don't have people around us who can guide us through had to feel our emotions and had a process stan properly as easy access to food. So very quickly, we find that the brain learns when I feel this inner discomfort or this inter overwhelm. I feel better when I e an overtime that becomes such deeply ingrained pattern that has adults such as happens automatically, and usually we have had these experience as a child that shape us rate or that we weren't able to fully process that almost felt traumatic and even as an adult you talk about this hindsight, we can look back as adults in recognize that wasn't such a big issue or everything's okay. But as a child, you might feel scared that you're. Not, safe or afraid that someone's GonNa, leave you and you will die and there are so many big fears that affect us as a child that lead us to feel unsafe as adults or feel like we're not good enough as adults or we repress a Lotta anger a lot of women have sexual trauma or experiences in their body where they feel unsafe as female and so eating wait it comes away to protect literally create a physical barrier for protection so. All of these things you looked at understood that over your lifetime, all of these things are affecting you. Then you reach a breaking point where you can't handle it. And you really lean into to try and medic. And as you search you uncovering, he'll the actual wounds than the present moment. The need for food becomes less and less than you can just view food as food than you can start to intentionally create a relationship with food where it gets to be a thing that nourishes you and allows you to thrive in film using in your body rather than a thing that you try to control or use to punish yourself right or none the pain. And you have to part of the big work in recovery is you have to figure out what are those deep rooted beliefs that you have about yourself about love worthiness belonging all of the things that humans want Ns really need in order to like coexist harmoniously and have a happy life right? Exactly. But if you don't know what. Worthy. Let's say triggers of your food issues. In the first place, you're not going to be able to just eat your way out of it or diet your way out of it or extra way out of it. They're just coping mechanisms, Bingo, and you might for a momentary period of time be able to control your food and lose weight. But almost always you gain the weight back, you got stuck on that merry go round or the patterns and the cycles, and the way off is to dive in into the inner work and to your point. Sometimes these things are in our unconscious and by design were not aware if you talked me when I was. I am I eating disorder. I thought I had an amazing childhood and couldn't have told you one thing that was like traumatic or affecting me. So. That's why I do this work because sometimes we need a coach or person who can show us a blind spots and help us tap into an pull these things up. That's why love tapping because it really does pull out of the body in this store that information from the memories and from our experiences so that you can truly processing clear and be free of it. You have to feel it too free. But. It's it's incredible what comes up and that's why I think doing the inner child work is profound when we're trying to actually. Empower selves to change our relationship with food and we don't always make a connection right that's why people I think struggle for so long. So just looking food and they're not looking at the other factors. Yet and I love that. You said you have to feel it too free it because I think. One of the reasons that people turn to food and exercise as an aspect of control is because they are able to use those to numb out those feelings. So even if you're not able to identify what those feelings are when you're in those patterns that experiencing. You most people whether it's because of past trauma or it's just you don't WanNa feel the feelings like you don't like to feel or you feel so hard that you just don't want to engage with that all the time because it's too much people can use dieting and controlling their food and over exercising as a way to kind of numb out and not feel those feelings which makes it even harder because then when you're like Oh my God, I have to feel in order to heal that period where you finally allow yourself to feel can be so incredibly overwhelming. You go into a deep depression or you get extreme amounts. Of anxiety and you don't know how to handle it because for so long, you've been pushing a way even your ability to feel those things one, hundred percent and part of the process. I do with women is building the awareness, just the awareness muscle of Oh. In this moment, there is something inside of me. That doesn't feel good because the pattern kicks in. So quickly that we go unconscious and we don't realize what doesn't feel good inside because you're right we've avoided it for so long I know within myself I was so afraid to feel the pain I the idea is overwhelming and I didn't even know it was there. And there were periods of like deep crying to release all an in the moment. It doesn't feel good afterwards. Oh my God it's like you shut at thousand pounds. You feel so late and so much better, and then I started look forward to those moments feeling because I knew. It as I. go through this I come out feeling so much better. And you get to kind of refrain the process like I say that the overeating now. Or the binge eating or whatever you're struggling with like every episode is now a window into your healing as a springboard into those shadow parts itself that you've neglected at you now gets to bring in the late and lovingly work on and work through for your overall highest healing highest good and that when I made that refrained 'cause I used to hate myself you know for over eating or just criticize myself and as I started to recognize like, no, this gets to be another opportunity for me to you work through another team point, it completely shifted the trajectory of my healing journey. And that is super scary for a lot of female totally which is why a lot of people kind of just get entrenched in these behaviors because once he realized that there is a lot of deep work in order to get out of it. Kind of becomes scared of that like I'd rather just stay here where it feels safe when you're in it. Yes sometimes. No again, looking back, we know that it's completely disordered and it's not safe at all. It's creating this false sense of security when it's really just masking all of these other things that we need to be feeling in order to heal exactly and the small self will get stuck in comfort like we can be addicted to the suffering I at least know what this is like I don't like it but I'm familiar with it and I, don't know what other pain or suffering is. GonNa be. So I'm just going to stay here in my little comfortable will and not step outside of it because. I don't the unknown right the fear that can really keep us paralyze but there comes a point. I find in most people's journey where they abba moment where the Tina so much that they they make the decision that it's not worth it any more and I'm ready willing to roll my sleeves into that inner work and if someone's not there yet, that's okay like you're on your own journey in you have to honor where you're at and when you're ready sometimes we're getting ready to be ready to be ready and there's no right or wrong time right so everyone has also honor their journey. And just lean into you trustee in what feels right for them based number ask An a super super integral part of recovery is also learning to forgive yourself even having food and Bonnie issues in the first place in order to move forward with recovery. Completely forgiveness is one of the most if not the most important parts of recovering from anything because the amount of. Self judgment and self hatred that we hold onto forgetting yourself in that situation or for having this problem in the first place, the shame and the guilt that comes with it. Those energies are like keep a stuck in being essentially sick, right it's like our soul is sick because we're turning against ourselves. And we often our heating. Our body are fading body. When the reality is, we have to make peace with our body shifted to gratitude love and become allies. We got to work together moving forward, not continually fighting. Yet, and I mean some sometimes, we're fighting our own bodies and we're like beating ourselves up about it, and then sometimes we shift the blame like if it wasn't for you saying that one thing to me in second grade I wouldn't have any of these issues but that doesn't help you move forward either even if that may be true right like for a lot of people that grow up or grow into these body and food issues, it's usually like a parent. Or Guardian figure or somebody who has you know older than them that they you know modeled off of and whether it was that person had their own food and Bonnie issues probably yet they modeled for you or they actively pushed those onto you even if that played a huge role in you developing these kind of dieting behaviors, controlling behaviors disordered eating eating disorder, exercise, body issues, all the things even if that did play a huge role in you developing these patterns. Passing that blame onto them is not going to help you move forward in the recovery process. Truly. It might make you feel better a little bit. It's like Oh. Now, you get a little bit of your own medicine, but the truth is. One, it's not really going to help you and to the clearly have their own set of beliefs around food and their bodies that they've been working through for however many years and you telling them that they are the reason that you had. All these issues is definitely not going to do anything for you. Definitely, not GonNa do anything for your relationship with that person, and it's not going to do anything to help them recover either exactly it's disempowering. You're giving your power essentially awaiting that person when you put all the blame responsibility on then. We don't need to blame anybody. We can accept these factors have shaved me in this way. And then you got to take your power to now choose how I'm going to shift how I'm thinking or feeling or behaving as a result of this, and that is one of my favorite in the most powerful processes that I do clients tapping is exactly that like we get to work on healing, not person because you can recognize. Wow, they were doing the best they could based on their own programming, their own experiences, and now I get to essentially forgive Ben and now work on releasing whatever I need to release that sin affecting me so I get to choose differently. Yes. So let's talk about tapping. Emotional freedom technique like how What do you do like? Mao. Does it work physically and what does it do? How does that work? Yes. Tapping sort of this. It's a process that to me never ceases to amaze me and we don't fully know the how. But here's what we know tapping or emotional freedom technique is a process that involves tapping on acupuncture points on the body that are connected to your energy Meridian while focusing on the thoughts, feelings urges sensations that are affecting you. So it's a really powerful way to fuse cognitive with somatic. And emotions, thoughts either forms of energy in your body right and you can feel when your stress or when you're reaching for food an inner anxiety or energy that doesn't feel. So. It's happy in rather than eating food mask our able to essentially happily points while focusing on that energy or that thought and actually move it through the body process it that energy to release because a lot of time the energy is just stocker gets accumulated in the body. And sometimes, people get a little confused because energy is intangible I can't hold it but your body is energy. Then you can feel the energy of stress the the energy, your anger that energy of tears move through you when you're feeling emotions, emotions are simply energy and motion. But if we don't allow ourselves, fully process it. If we hold it in her stop down with food, then that's going to stay. Alive, inside affecting us, which is why you'll have chronic anxiety or chronic sadness or depression because these things have built up. So it's happy we get to tapping clear whatever needs to be cleared in the present moment, but it goes beyond that as well. So I say it does the four R's the first is it does release emotional energy from the body which feels incredible. That's why it's called. Emotional freedom technique. It helps to relax the body. So there is a lot of studies that are. Looking at this technique and they've actually bound that it reduces cortisol levels in the body by twenty four to fifty percent in a single session. So the hypothesis is that it's actually sending signals to your amid lab where we activate that fighter flight response and let's it. No, there is no danger it's safe to relax and calm down. So it's literally putting your body and a relaxation state. So. Again that's pretty powerful because if we are activated or triggered, you have a tool that now I can literally helps my body relax. It's also going to help just rebalance your body's energy system. You know if you think of your body like a house that has electricity in wires. You know some light goes out go and you fix the wire because it. Isn't. GonNa work if that's not perfectly functioning our bodies, it's the same way. If we have been energy block, we're not going to be functioning optimally. So we get to rebalance nobody's energy system, and then lastly, you can actually reprogram the subconscious which has for me the coolest and sometimes hard to explain. But I've just seen it work over and over again that we have these neural networks in our brain that fire and wire, and while we're tapping in rethinking a thought or focusing on something, it gets it interrupt those signals literally change how the brain. Views situation how you view yourself how you? Are Craving Food I can have someone sit down with food and do tapping with the food and it'll literally change the way. Their brain response to the site of food or the taste of food within a matter of minutes. So it's a really incredible powerful tool for for any person to learn and practice. Sounds like magic I'm pretty into it. I call it magic I. Know It's not magic in their science backing up but when I first heard that I was so skeptical I was like, okay. So I'm just GONNA TAP on these planes in my anxieties just GonNa go away. You know it was like okay and then you experience it and you're like holy crap like this is so weird the like I feel better Oh my God like I don't Wanna eat that food like what is happening That's so cool. So How does this work? If you consume this is super super affected if you do it in person right but is it possible to do this over like the phone or over video and like so I the question is, how do you do this age of pandemics all this the work ideas remote. So I teach women or men how did you this technique on themselves and we essentially Muir each other I tap on myself and walk you through the process and You tap on your cell. So what I love about this is it's a tool you can do anytime on your own once you learn it right and unlike things like if you went to get acupuncture like I, have to go in person to have someone put needles in me but this is instead of using needles you use your finger so you can do this any time any place when you need to release something or help yourself relax or shift your mindset. And there's lots of ways that you can start to learn. Happy I. mean there's tens of resources online I have a free training and my facebook group and on my website for women who want to learn the basics of copying, and there's a basic process in formula that goes over what you say because you have to say part of it and where you tap and you combine those two together, and then as you learn that process and that formula you can apply to absolutely anything. So you have the. Foundation and the formula and a new plug in whatever's going for you and use it whenever you need, and then for the deeper work that we've talked about right these the subconscious things going on the experiences from childhood. That's the work that I recommend. You know you do one on one because like we said, you don't know you're blind spots and you need someone to kind of walk you through that process but for the basic technique yeah you can learn it and do it on your own anytime anyplace. So. Cool. So I don't know a ton about acupuncture, but since you were talking about tapping in the different energy points, pressure points and. So, assuming like say someone because I know a lot of people hold their stress in like their shoulders or like some able and they feel really anxious they feel around their thyroid Glenn so. If you hold your stress in different places of the body does that mean you're tapping in different places that correspond to that? Great Question. So a tapping of nine points that we always top on and the theory as we just know that if tap on these nine points, we're GONNA hit every part of the body. So, we don't have to know if the energies on my neck than I. Know I have to hit this point you don't have to worry about knowing where to tack you just always tap the same points, but it is usually incredible to see how the physical sensations will ships as we release the emotional sensations and usually aware that energy is showing up in our body is also going to communicate what's going on emotionally. So. There's a lot of connections with. The location and the emotional root, and so if you're aware like I, always have low back pain will that's usually linked to feeling unsupported in one more ways in your life right and if you constantly experienced issues with your thyroid, maybe you have a difficult time expressing or speaking in using your voice, you don't feel heard. So we can see this symbolic connections and sometimes that gives me insight into what work I need to work on what someone based on where it's manifesting in the body. That's so cool. How did you start to I? Get into this like what are the resources that were the most helpful to you and being like that is so cool like I need to get into this? Yeah. Good question. You know I just signed a local practitioner I'm in San Diego California, and that's when I first started to experience it in a group. And then Google took me on an adventure of just playing with different. Videos and information until I stumbled upon a few different trainings that I jumped into. So I I worked with the F. T. Universe and Britney Walk Ins and learned these different methods. Through different trainings and would would go to know weekend trainings and thanks learn it, and now I kind of do my own spin. So I sort of integrate other energy word with some intuitive work just my training as psychotherapists in marriage and family therapists into Kinda the type of tapping I do so I like to call it turbo tapping, but there's a lot of really cool resources out there. So people can. Definitely. Get lost in what's available. I love that. So if people want to find out to two parts if people WANNA find out more about tapping proper what are some resources that you would recommend that they go to can include your own resources? Absolutely I would be happy to have them come check me out You can just visit my website, their spirit dot com that a link you to my group where I have a free training non happy. And I also really recommend the tapping solution. So there's Nick Ortner and Jessica Ortner who had made materials in they have tapping. APP. On your phone that will guide you through processes and I think that's a really good place to start for any beginner who wants to just understand the basics, and then if people wanna find out more about you and potentially work with you or go to your facebook group, where should they go? Yet I would say you can just doesn't my website again that's Sarah spirits dot com or my instagram, which is at Sarah and score underscores spears, and that will we'll give you. You know you can always see on me or just sign up to get any of the information you're freebies lie offer as a way to get started. Awesome. Well, thank you so much for coming on Sarah of it was my pleasure. Thank you. Thanks for listening to the real talk with Dana podcast with me your host Dana obviously, and I just wanted to say you're the best. If you enjoyed the show, please share it with your family and friends maybe send a five star reading and review on I tunes or wherever you listen to your podcast. Why would you do that? Yeah ask because this helps more people find the show so that we can spread the food and body piece word breakdown. Diet culture and the unrealistic beauty standards that make us all feel like we need to shrink ourselves with food and exercise in order to be worthy in the world which sucks for discussion on the show episodes. If you WANNA requesting guests or ask a question, if you'd like some support, please join the non diet community on Facebook, which is a free group where you can go get some community and support. I'll see you over there and see you next week.

Sarah Spears Dana Montes Facebook ricky Osu Christina Hoyt San Diego California disorder licensed Dietitian nutritionis Google China Bonnie Pitney twenty twenty F. T. Universe stan cortisol
Avoiding Weight Gain During Perimenopause and Menopause

Dishing Up Nutrition

42:41 min | 3 weeks ago

Avoiding Weight Gain During Perimenopause and Menopause

"Welcome to dishing up nutrition with licensed nutritionists and Dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel stay tuned for practical realize solutions for healthier living through real boo nutrition soon down to vast. You've got to make no mom last just get down cobblestone. Liquor funds and. Nutrition. Today's show is brought to you by nutritional in. My name is birth. I must certified nutrition specialists and licensed nutritionist in the state of Minnesota, I'm the other Mike this morning I'm super excited to be here with my co host Joanne right out who is a registered and licensed Dietitian, and for the past five years, Joanne has been a teacher for our menopause survival seminar. She's helped many many women that are either in Peri menopause or menopause to get a handle on their weights or hot flashes or sleep shoes. Those are just to name a few symptoms that will be chatting about today. That's rate and good morning car is so good to be here with you again today. and yes, that's right. I always tell people I am of age to be helping people with menopause symptoms. 'cause I've certainly lived through a lot of them. So. What are some other menopause symptoms that women are concerned with and want help with certainly the weight hot flashes and sleep are definitely among the top issues. But there are other issues. Women don't want to discuss and one symptom I think about when when I'm getting to something, we don't want to discuss. With their doctor even, but it's very disturbing and uncomfortable and to them that is incontinence. So many women are struggling with this. So. Definitely. Something we can help with and then another distressing symptom is that w word wrinkles. Distressing topic. I actually think there's huge distressing w words. Wrinkles and weight gain. Yeah. For sure if we could get rid of the letter W, maybe we wouldn't have to be so concerned about wrinkles and weight gain when be great I'd be but really back to some serious questions and answers, it's been about one year since we have been able to offer our menopause survival seminar in house due to Code Nineteen but the good news is that people miss it they are getting. We're getting requests to offer it again and I think you have some good news about that. Yes that is so right and of course, we understand that most women prefer classes which they can take in person. And we do too. We love those discussions with women that we can have during the class, but because of social distancing and having to meet in small groups with shorter time limits because of because of covid nineteen, we decided to do the next best option. So we will be offering our menopause survival seminar via the Zoom format. So virtual class in a series of six one hour classes. The we've had some great new content, some new research. and Dr Lisa Carol. Melanie. And I've been working intensely to put together all of the information we taught in our in house format plus more. So. We plan to have this new series available by the middle of November. And I do have to say I will miss those discussions we got to have with women on this topic, but we will have an opportunity for questions and answers built into the format. So I'm very excited to be able to offer this class again. Well, Joanne. That's wonderful and I know nothing can replace that in person Camaraderie that you used to have with you know being together for like six and a half hours. however, this is just a wonderful replacement I'm sure people are grateful for this will be grateful for this opportunity in November right. But today and today show we want to provide some simple solutions to help you avoid weight gain hot flashes and mood swings during peri menopause and menopause. Here's a new thought about menopause symptoms. Menopause is not a disease. It's a natural life transition and because of that it really. Natural drug-free solutions to help women deal with whatever symptoms they might be having in. You know the theory that menopause is a time in a women's life when a woman becomes estrogen deficient that I'm Gonna I'm GonNa say that kind of misconception. Over fifty years ago and was written a book called Feminine Forever It was written by Dr Robert. A Wilson other doctors just accepted that theory and believed that the only answer was. however, you know come came to the conclusion to find that giving women extra estrogen in the form of. Patient often resulted in a higher risk of breast cancer. That's very true. Excuse me. So some of you have been thinking has there been research conducted about excess estrogen leading breast cancer and yes, they have done multiple estrogen replacement therapy studies. They were actually some of them were stopped in process because the rate of breast cancer in women started to increase at a high rate during the estrogen hr tea or hormone replacement, therapy? treatment. And one of those studies was done in two thousand four by W, e nurse. titled. Hormone replacement therapy, and the risk of developing breast cancer. So other researchers like Anthony J from the Mayo Clinic who authored the book Estra Generation How estrogens are making you fat sick in infertile that's a mouthful and I'm going to repeat it because it really the title says a lot astro generation how esther Jenex are making you fat sick and infertile. Those researchers point out that many forms of breast cancer have long been known to be linked to estrogen. And Estrogen, receptors. So basically, this research is saying that adding estrogen type medication to manage symptoms seems to be very risky and Anthony J. was. was. Interviewed in March of twenty twenty on dishing up nutrition podcast. So you may want to go back to that podcast and listen because it's very interesting and people can find that variety of ways on our website right and wellness dot com I tunes right or the dishing up nutrition. APP. Yes. Exactly. And Joanne. The breast cancer rates from nineteen eighty to two thousand, ten increased two, hundred and fifty six percent. Wow. So think about that in thirty years and you know this is research or statistics from twenty years ago. But in that thirty year timeframe, there was over two hundred and fifty percent increase in the rate of breast cancer that standing that number is just staggering unbelievable. Yeah. Now we want to turn our discussion to oral contraceptives otherwise known as birth control pills, and the linked to breast cancer. In. Nineteen Ninety six, there was a study published in The Lancet Journal by the collaborative group on hormonal factors in breast cancer, they addressed the question is the risk of breast cancer high in woman women who took oral contraceptives. Well, it wasn't a high risk, but there was an increased risk and additionally there is research that found and increase risk in liver tumors and cervical cancer. So, that link was from taking oral contraceptives or birth control pills right and I actually, I remember seeing a study in twenty seventeen that gave us similar information. So seen even recently with the lower dose birth control. Pills. That is still accurate. It does increase. And I think people often just you know take birth control pills and maybe don't think twice about it and think of when women are on those for years and years decades many women are on those from teen years. Into menopausal years even right trying to avoid pms things like that. But right it is. Is it time for time for sticker for sprayed here? You are listening to dishing up nutrition brought to you by nutritional weight and wellness, and we flash coming up this Monday September twenty eighth through Tuesday September twenty-ninth. Fifty fifty. I fifteen it's a good deal. percent off of the neutral key products. So that means you can save on your favorite product like Bifida, balance magnesium, glycemic eight, even key Collagen plus all of the other neutra key supplements. So put that on your calendar the sale is only for two days September twenty eighth and twenty ninth. And if you're not familiar with key Collagen, it's a supplement. It's a key nutrient that helps your skin, your joints and your bones, and just go to our website weight and wellness dot com or you can call office at six, five, one, six, nine, nine, three, four, three, eight, and we can help you with your order. We'll be right back. Welcome back to. Dishing. Up Nutrition. Fall is definitely one of my favorite seasons and it's finally here. I love to go to the farmer's market to pick up my favorite fall vegetable and actually quite a few of them today you're this past week squash. And if you want an easy way to quick squash while you are working at home or outside of the home, here's a trick that I found works very well. So you can put that whole squash in the microwave just for just two or three minutes you're not cooking it that way, but you're just. Softening up that outer shell. So it's much easier to cut in half. So. Then you just cut it in half and remove the seeds and put both of those two halves in the slow cooker add a little butter and salt. And I cook it on low four to six hours depending on the size of the squash but it's absolutely delicious and I actually had that a couple different times this week already. another favourite squash mine is recipe of mine is called the autumn sheet. Pan. Chicken in squash and it's on our website is so easy. You put all the ingredients on a sheet pan and drizzle of Kado oil and spices on top. Yum It's a really great recipes. So do look it up. We have great pan recipes we do on the website. Yeah. Some in their blog recently, well, it's you know that is such a great idea though in the slow cooker and then. Spaghetti squash to. Spaghetti squash and yes, just have not such a high glycemic high carbohydrates right pasta meal the Spaghetti squash in place of that. Yeah. I when I make Spaghetti Squash I, often portion it out into future meals. You know great idea though that because it makes so much but then I've got a number meals on a freeze a few. So always thinking ahead. We have to write we do we have to be prepared. So we have been sharing information about how oral contraceptives birth control, pill and hormone replacement therapy, you know a lot of times doctors are recommending those to control hot flashes or mood swings during paramount applause and menopause. Unfortunately. Most women are not aware of the increased cancer risk. However on the up side, we have many natural ways to deal with these menopause boom. So we're GONNA share those. Some. I'm hearing more and more stories Joanne of doctors that are encouraging their patients to go off. Yes. I have to each hurt he and oral contraceptives because of that link. Yes. Rest cancer. Yes. So that's promising that is In fact I just had a friend last week her she went to her doctor and that was the recommendation to off or contraceptives. That's good. history of breast cancer in the family. Wow that's great. But it's time to dig deeper into the history of H. RT, which is hormone replacement therapy. Lot of you have heard of Premarin that was that's the first and most well known form of. Therapy and that was introduced in nineteen forty nine and it was mostly made from the urine of pregnant horses. Best. The name came from right Premarin. Yes. In the late nineteen, eighty s and the nineteen nineties millions of women were put on Premarin. Again that estrogen from pregnant hoarser along with an artificial progesterone called pro vera. And then there was an extensive study also in the nineties and it was called you may have heard of the W. H. I. Study. That was the women's Health Initiative study sponsored was a huge study sponsored by the National Institutes of Health and the Women's health initiative came in to prove that the combination of Premarin and pro veira again, pro veras that artificial pro just it's a progestin. Would save lives by decreasing heart attacks, but then in two, thousand and two. That study, the Women's Health Initiative study was discontinued rate similar to the other studies you were talking about that had been discontinued It's because the study found that that artificial estrogen and the artificial progestin. Was Increasing the risk of heart attacks and stroke as well as increasing the risk of cancer, the risk of Alzheimer's and dementia. So overall, it was determined that the risks far outweighed the benefits of the study, right I just remember how huge that study was. Yes it definitely was and and that's very true and I remember that kind of when that happened and at that time. I occurred. And the management of Menopausal symptoms could not be safely done with estrogen type medication and menopausal symptoms needed to be addressed through Diet and lifestyle happen or habits, and one thing I also remember about that is kind of went away for a while but then a lot of physicians may you know started recommending again after Canada's this news war off because I think some of them were thinking. At these low with these lower dose birth control pills or these lower dose medications that it might be safe. And there was a lot of confusion about that still. Yeah I'm glad that you brought up the more recent research that was showing that same twenty seventeen. Now in our menopause survival seminar. The first concern that many women have in Perryman or pause and menopause is weight gain especially that belly fat wait that happens around the mid section Are you wondering what's going on with that and the truth is the cause of weight gain is going to be different for every woman and there's really no cookie cutter approach for everyone when it comes to weight loss that's right. Joanna GonNa talk about some possible reasons and solutions. But again, each individual may have an entirely different reason for their weight gain and it takes detective type thinking from a nutritionist or a Dietitian to solve the problem and find the right solution and in that swear. Joanne would come into place you know meeting with a client, right? That's right and I think the number one reason for menopausal weight gain is lack of sleep. Almost. Every single client I meet with is struggling with their sleep and I know from my own personal experience that when I lack sleep I gain weight. It's so frustrating because sometimes those reasons you're not sleeping her out of your control. Yeah you know but still even when I'm eating perfectly. I can be gaining weight which. That's thousand add up at all. Yeah. But there's actually a biochemical reason or maybe I should call it a hormone reason because when I short change myself of sleep I feel more stressed. Then my adrenal glands secrete more cortisol and cortisol is a hormone that actually makes belly fat. So, if you putting weight around your middle. especially around on your belly area count the number of hours you are sleeping. And for a good metabolism I know I need at least eight hours of sleep most nights. A many clients tell me Oh, I can do six or seven that's just fine and I used to think that too. But boy eight is so much better. for a good metabolism I need at least eight hours of sleep. But I actually feel much better when it's in the eight and a half or nine hour bracket it's amazing. So if I sleep eight nine hours a night for two weeks I've done that on vacation. I can lose three to five pounds. Just from that. Isn't that something when you when you actually get more sleep, more relaxation, it sleep for weight loss is truly magical. And I'm the same way I mean I feel eight is good. eight and a half is better. Yes. Email those those nights when the morning when you don't have to set your alarm yes. I mean an example might be on a weekend and you just naturally are able to wake up. You're like Oh i. feel so rusted yes. For me that's about nine hours. Yeah. Yeah, and it helps so much I I know we're not alone with that. Definitely in I had clients I know we need to go to break in a second here. So we'll talk more when we come back but. Think about clients who are getting up super early in the morning to work out as early as four thirty. And they find that. They're just they're working out almost every day and they're actually gaining weight and usually gaining that weight around the midsection, the belly fat and that actually can be exacerbated from the early morning workouts and missing sleep. So we'll. Chat more about that after break near listening to dishing up nutrition. If you're experiencing menopausal or Peri menopausal symptoms, I am sure one of our nutrition awaiting wellness nutritionists or Dietitians will have a solution for you. You know whether that's weight gain hot flashes, her mood swings that appointment and you can call six, five, one, six, nine, nine, three, four, three, eight. WELCOME BACK TO DISHING UP NUTRITION Before Break Kara was talking Abou considering making an appointment with a nutritionist and all of our appointments are. Held with either phone appointments or zoom or virtual appointments. and. You can call six, six, five, one, six, nine, nine, three, four, three, eight. We have a number of solutions for your menopausal symptoms and you know whether it's weight gain or hot flashes, mood swings, but also as a reality as women get older. You know most of us feel like our metabolism has slowed down. And especially, in the past, if we were able to eat a lot of carbs without having an effect from that, but as we age many of US develop insulin resistance, which may show up as prediabetes. So it's just a sign that the CARBS and sugar are not being turned into energy, but instead they're being stored as body fat. So to overcome prediabetes and get your metabolism turned back on, it actually requires. That you eat balanced meals and snacks throughout each day. So a great way to learn not only what to do but also how to do that is to take our nutrition for weight loss series. It's offered online or in as a virtual class. This twelve week series includes individual appointments with a nutritionist or Dietitian, and it's a great way to learn more and get the support. You need to make the changes that can help to review reverse your symptoms to sign up call six, five, one, six, nine, nine, three, four, three, eight, or register at weight and wellness Dot Com. Yeah, it's a really great time to be doing a class like bilious and I've heard lots of positive feedback about the virtual classes is there is that question and answer opportunity so in so many people are working from home and need that flexibility right and do it in your own time, right? So I just want to recap before break because it's such an important thing that I started to say, yes, and Joanne and I really WanNa get the point across that. You know we're not saying don't exercise it's just You know I had mentioned that a lot of clients will get up at the crack of dawn to go workout out with you know fitness and we usually weight loss is one of the goals. But it kind of can backfire and people start to notice weight gain around the midsection. They're not losing weight they're gaining weight. It's because of the lack of sleep right now, if someone's going to get up at four thirty in the morning to work out and they're getting to bed at nine thirty pm that's probably fine. But most people are not able to get to bed that early Friday of reasons. So maybe they're just getting like five or six hours sleep and I will typically suggests to those clients that they. They choose sleep in Lieu Matt, early morning workout, and maybe take a walk later in the day. And after following that type of strategy for a few weeks, the pounds do start to come off and also there's other benefits you know less moody less irritability, more focus and the body and brain have less stress. Right? Isn't metabolism really starts working again properly rate. And of course, that's one of many reasons for women not getting sleep. Some people are waking up in the night with young children I, remember that phase of my life and in many women struggle to get sleep and some struggle to stay asleep. So some people struggle falling asleep some people struggle staying asleep and I. Know This problem well I've been there. So now I have many effective sleep solutions. My first solution for sleep is to supplement with magnesium glycemic eight and I find it takes at least four hundred milligrams of magnesium glycemic for most of my clients and some people including myself need somewhere between six hundred and eight hundred milligrams of magnesium glycemic. So if you are experiencing Mo- muscle cramps or charlie horses or eye twitches are some signs without a doubt that you are deficient in. Magnesium. And one other thing I want to mention on my journey to improve my sleep I also needed learned a needed a C. PAP machine about three and a half four years ago. And my sleep Dr when I kind of have met with her after. And talked about my history of sleep issues. She said, you probably needed this machine twenty years ago and I I agreed with her I said I probably really did. But I I remember a few years before I found out I needed a C. Pap thinking I'm not remembering any dreams. And I don't know how that correlates but. Definitely, at correlates, I wasn't getting enough sleep for So it's Kinda interesting. That's great that you've got that required. Asian. To get that resolved I think a lot of people can benefit from seeing asleep specialists. Right maybe doing a sleep study getting a CPAP if necessary needed. Yeah if. It made a huge difference in my night's sleep. Oh, that's wonderful. Well, joy in Anaheim both have a history of. Do. Now. If you're, a long-time listener, you've probably heard me talk about that at some point I used to have terrible sleep problems and I. still every once in a while don't have greatly I I really have to plan for good sleep every night and in order for me to get to sleep. I. Do a variety of things somewhere similar to what you're doing Joanne but I. Take three to five milligrams. Of Melatonin, I really liked the sub lingual form that's just the one that goes under your tongue and dissolves in it works just it's absorbed a little bit faster. And also as Joanne recommended I take magnesium glysophate and I do take the six hundred milligrams. That seems to work better for me than three or four hundred milligrams I, also really like an amino acid called gabba Gab a it's very effective I take it every night before bed. and. If you're in Perryman, applause or menopause. Also, found that a lot of women sleep better when they use a quarter teaspoon of natural progesterone cream at bedtime. When Women Stop ovulating. They usually stop making the majority of the hormone called progesterone and remember that progesterone is our calming hormone. Years. Ago I, went to see Dr as an as my nutritionist and Figured out what I needed for food and supplements. She's actually the one that had suggested six hundred milligrams of magnesium glycemic. And you know ever since then I've been very careful to stick with that plan. It's it's changed a little bit over the years but most of it is actually still the same, right? Yeah. I use a similar. Version of of those sleep supplements and I also have found Gab to be very, very helpful. It's very, it's very relaxing I. I feel for the mind and the body you know kind of like physically like your feel like you can't fall asleep. It's helpful. Nuts rate so. Today I thought a quote from Ruth Ruth, Bader Ginsburg the late associate justice of the Supreme Court would be very fitting here with her passing and as a company nutritional weight and wellness looks for natural healthy solutions to health problems. It absolutely makes no sense to put something in your body that increases your risk for cancer or heart disease stroke or Alzheimer's when there are natural healthy solutions available to you. And former Supreme Court Justice Ruth Bader GINSBURG. Sad fight for the things that you care about but do it in a way that will lead others to join you. and. That's exactly what we do here and she's an amazing woman and that's a very good statement of her hard work and her life and career. I. Thank you for sharing that I. Know it was very recent that she did pass. So that's very that's very fitting quote Joanne. So this last Wednesday I was in my car and I was listening to, of course mytalk one, zero, seven point one. I heard discussion about acne and how some people have been experiencing more acne from wearing a mass the dermatologist who is being interviewed suggested a special facial cleanser and a type of medication. Well, the I thought that I had was very different I. thought what about a nutritional solution and I would have suggested that during the time when we're required to wear masks, what we should be doing instead of taking a medication for acne to cut out dairy products. So that would be things like. Yogurt cheese pizza and also just kind of reduce that overall sugar switch from drinking things like. Just switched filtered water. And that is just a really great solution for both teenage and adult acne whether it's coming from a mask or not. And so I wanNA talk more about skin. But I noticed that we have our third break coming up. And you're listening to dishing up nutrition. you know I have a friend who just quick story here before break I have a friend who's a flight attendant and I was chatting with her the other day and I asked her what nutrition questions are. People that you're flying with asking these days. You know other flight attendants, pilots because it's such a trying time for them when covid and. Her answer was not what I expected. She said we'll weight gain really what a lot of people are experiencing and she explained more and she said because of the stress that covid nineteen has been having an all of us a lot of. People. In the airline industry have gained weight over the past several months. And so if you are facing the same challenge, we have a solution enjoy an did mention signing up for our online nutrition for weight loss series but I just want her a minute that's twelve classes. You can take any time that works for you and we're offering fifty dollars off of the series throughout the breast of September that's a great deal. It's a really good deal to get fifty dollars off of that you'll have the expertise of a nutritionist or a Dietitian. So if you have questions about that, you can just call six, five, one, six, nine, nine, three, four, three, eight. You can go to our website and read some of the testimonials as well. There's some life changing stories. Yes. So, we'll be right back. Welcome back to dishing up. Nutrition. Next week car and I are back here again on dishing up nutrition that hasn't happened for a while And we're having an in depth conversation about sleep. So more sleep as a more sleep discussion, and if you have questions about sleep, please send them to me. My Email address is Joanne J. O. A. N. AT weight and wellness dot com, and we will try to answer as many questions as possible on the show next week fine I can't wait to. So that'll be great to have all those questions. Right So we did kind of it may have seemed like we went off on a little bit of a tangent before break because we were talking about acne. But A, you know to tie that into our topic today with. Perryman oposite menopause. A lot of acne is hormonal act. Yes. As well and the same recommendations apply for anyone experience acne whether it's from wearing a mask teenage acne adult acne. Cutting out, Dirie is one of the most helpful things. But then of course, also just cutting out sugar right and the obvious culprits like we had talked about soda and switching to water. So that applies to anyone who would struggle with acne and it's it's amazing. The difference it can make just even those couple of changes with theory and sugar, right? Right. Definitely. My daughter experienced this hormonal me and we figured out after the fact that it was kind of a and result of some birth controls shots that she was on you know kind of around her twenties and maybe nineteen twenty years old. And she had ended up with pretty severe hormonal acne and just couldn't shake it and about the time she was in her early twenties she kind of figured out there was a big food connection to that and she did figure out that when she eliminated dairy that the acne subsided. Yeah. Quite a bit at did help a lot and she also figured out that when she fell off the wagon and kind of added something back in like ice cream both dairy and sugar, she would definitely see. Acne come back a flare up is so she would definitely have a flare up from that. I like it was really obvious. It was obvious to her and it's kind of yeah. She still does she still traders tries to avoid that. Yeah. That's it's really common and we have shows if he asked you don't. Want. To learn more about that topic we do. We have shows that are just addressing acne can check that out in a podcast but an interesting question came in from a caller one time and the the gentleman asked, what do you do for creepy skin Well, the gentleman went onto say you know creepy skin that thin wrinkled skin that looks like crepe paper the was described so So what do you have to say about that? Jewish. People. Definitely describe it that way. Looks like crepe paper we're back to what that will w word again. No wrinkles. So what can you do to keep your skin looking healthy, supple and wrinkle free? have. You ever noticed people in their eighties who eat healthy foods and have very few wrinkles. Yes. Like Dr. That's right. So here is a prescription that we suggest to keep radiant young looking skin. So first of all, yes, what our sleep is connected sleep at least eight hours most nights. Drinking eight to ten glasses of filtered water. And eating three to four ounces of animal protein at every meal and include to own ces of each for your snacks, of course, along with your vegetables and your healthy fats. But amazingly enough we're talking about that recipe for skin health. Is exactly what we would recommend for weight loss. That's so true race the water, the sleep, the animal protein. Yup throughout the day vegetables healthy fats. Yes. For healthy young looking skin, you should also be avoiding processed carbs and sugar. So that means I mean if we want to get kind of technical about this, if you're at a social gathering that means you're GonNa be walking past the cake, you're going to be passing up the brownies. Cookies and sweet rolls. Perhaps, the most important remedy is to avoid what we call factory fats, which are damaged fats and oils. Examples of those would be corn, oil, soybean, oil, canola, oil cottonseed oil though instead of those unhealthy fats, we want to generously use those natural fats such as butter, olive, oil, avocado, oil, coconut oil, or just coconut products. Avocados at least seven tablespoons of fats and oils every day. Always liked to think with fats and oils. We're kind of like hydrating lubricating from the inside out absolutely and there was an article. I started at nutritional weight and wellness a very long time. was very old but I do remember it was about giving your body and oil change and you know taking out the battle oils in incorporating these good healthy oils in that will show externally and our skin it will definitely yeah I remember that article you do very important article So. Supplements that I find very hydrating and healing in addition to eating all of the great. Fats are vitamin D. GLA GAMBLING LAIC ACID. Cod Liver oil. vitamin D three to be specific And Key Collagen. and. That's kind of a new one for us at nutritional weight and wellness. We've had it around for. Over a year but a while but key Collagen is so helpful for skin but also for joints. And bones I try to use one to two scoops of key Collagen every day to keep my skin and joints healthy. So something to keep in our minds is whatever you put inside your body is going to show up on the outside. Let. So true. Now, I have a quick question for you. What are three things that age your skin very fast All right. Well, since we're coming to the end of show. To tell you. If you guessed alcohol smoking and sugar then you've got the correct answer. Are Three of the top things that are going to age skin very quickly And I would add to that dehydration because so many people don't get enough water. Yes. In you had mentioned eight to ten glasses yes of water or Or Half Your Body weight is even more ideal is another way to calculate that. In. So just kind of recapping you know show today and what things that we want to be avoiding four good hormonal. As people go into peri menopause and menopause just really avoiding the sugars alcohol. Getting enough. Sleep. and. We'll talk more about that next week we. Our goal at nutritional weight and wellness is to help each and every person experience better health through eating real food the simple but a very powerful message eating real food is life changing. Thanks everyone for listening have a safe and healthy day. 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 statements have not been evaluated by the FDA. This is Teresa. One of the Dietitians at nutritional weight and wellness, and you've probably heard me on dishing up nutrition I. Have a question for you. What do these supplements have in common? Vitamin D. Vitamin C. and wellness formula a product with vitamins ECHINACEA garlic elderberry extract among others. You've probably guessed it. They all help to support your immune system and right now everyone wants a strong and healthy immune system. Good knows this month you can save up to twenty five percent on all these products to learn more and to take advantage of this great sale. Go to her sister company new Takeda. com. That's N.. U.. T. R. I K. E. Y. Dot. com.

Menopause Joanne J. O. A. N. breast cancer acne Perryman progesterone Alzheimer Minnesota Premarin cervical cancer Dr Lisa Carol Melanie Canada licensed Dietitian National Institutes of Health The Lancet Journal Women's Health Initiative W. H. I. Study Supreme Court
Why Cant I Sleep?

Dishing Up Nutrition

42:42 min | 6 months ago

Why Cant I Sleep?

"Welcome to nutrition brought to you by nutritional weight and wellness and Melanie Beasley and I'm registered in licensed Dietitian for many many years. I've been helping clients learn how to cook and eat real food so they can feel better. I really appreciate the power of nutrition especially when a client tells me. I didn't know that getting sugar and processed foods out of my diet would help my pain. Other clients have told me when they cut out sugar and wine. They sleep better and don't wake up several times a night. It's the it's the best. I personally understand the benefits of eating real food because I've had my own health challenges Because it'd be perfectly honest. I did not always eat the best. Sadly my past included drinking lots lots of Diet Dr Pepper and eating a lot of cake. You could ask my kids but not anymore because my health is just too precious to me and joining us this morning as our co host is Teresa Wagner. Who's also a registered and licensed Dietitian? She's not only busy conducting nutrition appointments with clients on the phone or through zoom video meetings. She is also busy at home with three young beautiful children about your three adorable children and wonder how are you doing with the zooming from home? You know it's going actually pretty well I I. I think that because I have kids at home. It isn't affecting me in the same way that maybe people who are who are in different situations are because we're just busy all the time you know. We're not busy running around as much which has been very nice but we're busy just conducting our day to day activities. I'm but I do love that. I have both parts you know. I have the work outside of home so I can escape a little who you're not lonely not lonely and it's and you know when. I'm joking when I say escaped because I love my kids but I think as all parents now. Parenting is a really difficult job and it's busy and sometimes going to work is a little bit less work. Perhaps and and I think especially for me because I love my job but because I do have a busy life I understand why our topic today is so important. If you are apparently me most likely the majority of you went through a few years of not getting sufficient sleep from having three kids ages eleven and under I've had many nights consisting of one or two or maybe all three kids needing something in the middle of the night. Have you ever experienced mommy brain? I'm sure you know I remember. That's what that's like. I don't think that's a memory. We forget I think I am going through that time. You almost like chop off half your brain right and it's all it's all for your kids. Your heart is in your children and I wonder how long I mean. Do we use that? Excuse Oman brain right. Maybe that's a forever. Excuse me you'll find another one later. I'm sure well I'm sure that other people have also experienced our other mothers and fathers too but we know that eighty percent of new mothers experienced forgetfulness and memory issues sleep deprived. New moms tend to forget things and may often feel scatter brained having a busy life with my work and with raising a family. I understand why our topic today is so important. We will be discussing signs and symptoms of a lack of sleep amber going to explore some new reasons and some new solutions to answer the question. Many of you have. Why can't I sleep as I was researching for this podcast? I found a book on my bookshelf called retaining the mind. How the foods we eat affect our brain by Dr William e Walsh for over for for over forty six years. Dr Walsh had a private allergy clinic in Saint Paul Minnesota where he helped patients overcome their allergies. I was most interested in his discussion about irritating and persistent symptoms of sleep disturbance when patients edem meal containing MSG. He explained that after eating a meal with MSG some people were not able to sleep for forty eight hours and you magin. No doctor. Walls went on to write that for some people who are sensitive to MSG even a slight amount of MSG could affect their sleep. They would have symptoms of make of waking up after about four hours asleep and then not be able to get back to sleep. Dr Walsh phone for many of his patients that not only experience sleep problems after consuming a meal with MSG but they also had memory loss and even speech issues interesting. He also wrote that he believes that. Msg is a major cause of constipation diarrhea. So it's not just their sleep. It's overall all kinds of symptoms. In addition Dr Walsh found. Several patients experienced cluster headaches after eating a meal with MSG. And I think that one a lot of people recognize headaches associated with MSG MSG it stands for monosodium glutamate which is a flavor enhancer that tricks our brain into thinking that food's taste good and it also takes into wanting to eat more even when we're full is commonly added to Chinese food. Canned vegetables canned soups fast foods and processed foods. And I think you know we were talking Before the show about a stock that we had both watched With Dr Catherine read. Who's a biochemist and a mother of five children and she talks about the negative effects of glutamate in the Diet. Monosodium glutamate being one of them but what she said is that there are over fifty ways. Msg can be lay or free. Glutamate can be labeled in our food so really. If we're eating processed foods were probably getting MSG or something very similar. Think our listeners would feel like wow. I hear that information. It just feels hopeless. So what's the solution to that? Just eat real food real food no. Msg Right The fact MSG affected the quality of sleep for many of his patients is very interesting. being a recovering. Insomniac myself I I find his works in his books. Just fascinating This doctor has worked with hundreds of clients during his forty years of practice. And that nutricia Wayne Wellness. We also have many clients who wake up after a few hours of sleep and then toss and turn the remainder of the night. It's so frustrating. When you know you have a big day the next day and you can't get back to sleep. I know someone going yes. That's me. Yeah Listening. Yes so freshman but it's also so common so common MSG might be one of the culprits but actually there many reasons for poor sleep quality if you are a listener who wakes up during the night and can't get back to sleep. Take a look at the foods that you're eating when this occurs. What did you eat the day before do they contain MSG or could they have? I mean we can't really look when we eat out or have take out at this place. What we what we talked about. It could possibly be in a different form you know. Maybe the food says it's MSG free But it could have other forms of glutamate that could be stimulating. Your brain in a way that keeps you up at night. Yes if so you. WanNa take those food your diet and maybe you're going to sleep through the night theresa. It looks like we both found some great research about today sleep topic. I went to some research from Dr Michael. Bruce who's considered the sleep. Doctor You may have even seen on the Dr Oz show on TV. Dr Michael Bruce is a clinical psychologist and a fellow of the American Academy of Sleep Medicine. So he knows a lot about sleep and sleep problems he said if you fall asleep almost immediately when your head hits the pillow you are sleep deprived. That's interesting It should take you fifteen to twenty minutes to fall asleep and if you need an alarm to get you up. You're not getting enough sleep. Dr Bruce said that about seventy five percent of US adults have some type of sleep problem. Roughly a third of people in the US suffer from a form of more importantly he said if you're sleep deprived your reaction time and muscle. Memory are reduced. Dr Bruce also said everyone has a circadian rhythm which means we all go through five eighty two hundred minutes cycles of sleep each night or at least we should. And that's the goal right. It's the goal that averages to about four hundred fifty minutes or seven and a half hours when I'm working with a client. I always encourage them to get at least seven and a half hours of sleep as well. So it's nice. No we're talking the same talking. I'm finding A combination some clients are sleeping longer. Now that they're home but Yeah I I'm finding also sleep disruption. Yeah there's so much sleep disruption I mean and when it said the one third clients or one third of people have some sort of insomnia. If you're sitting in a group three right now that would be one of the three people that are in the group with you. You know it really. It's it's so common. And they're so common either between the ability to fall asleep or the ability to maintain your sleep. Yeah and so maintaining your sleep because it can be so frustrating if you think Ooh I feel great. Good night's sleep. Yeah getting a good night's nicely really role you're listening to dishing up nutrition. Our show today is all about sleep and sleep problems. Be sure to stick around for the brakes. Because you won't want to miss the sleep solutions. We will be sharing to help you get seven and a half hours asleep most nights one of the first recommendations for better sleep is to eat a balance snack before bed. Avoid sugar and wine and replace those types of snacks with a handful of nuts or an butter a small apple or perhaps some berries and some cream. Yeah excellent idea not include not just wine but all alcohol will be right back you welcome back to dishing up nutrition today. We're sharing some health risks of inadequate sleep and some sleep solutions. Another sleep solution. I often recommend is to supplement with four hundred to six hundred milligrams of magnesium glysophate at bedtime. Magnesium helps to relax all of your muscles so you can fall asleep as well so it's nice to know we're talking the same talk theresa when we left we were talking about Sleep solutions and the books that we love so. I know that you had something you wanted to add. Yes whenever I want to know. More about sleep. My favorite Goto book favorite favorite Goto Book. Maybe one of my favorite non fiction books of all time really I love. This book is why we sleep by. Dr Mathys says he's a professor of neuroscience and psychology at the University of California Berkeley. Dr Walker said sleep one of the most important but least understood aspects of our life wellness and longevity many of my clients. Tell me that to relax? After a long day they sit down and they have one or two glasses of wine or cocktails before bed thinking it will relax them so they can sleep and you know it is relaxing and it may help you fall asleep but in reality a glass of wine or a cocktail can affect your circadian rhythm. Yes it can interfere with the quality of your sleep or it can lead to lighter more restless sleep which we like to call surface sleeping. You know you're not getting into that deeper sleep Dr Walker said. Alcohol is one of the most active suppressors of REMM sleep generation. So basically it blocks our ability to get into the rams psycho. We often hear the term REMM SLEEP. But what actually goes on during REM sleep? Dr Walker describes Rem Sleep as a time of integration. It is a time when our brain interconnects all past experiencing past experiences building ever more accurate model of how the world works so it puts together. Our Past Memories with are more current memories. Are The new memories that we made and the new thing new things that we've learned the REMM or rapid movement stage of sleep is also dreams occur many people dream for about two hours most nights even babies dream. Some babies spend up to fifty percent of their sleep in the runs rump stage. I know some of you are thinking are dreaming and Ram Sleep. Really that important. Researchers know when RATS ARE DEPRIVED OF SLEEP. They die center again. What happens during rem sleep while during Rem Sleep? Your brain activity increases your pulse. Quickens you have dreams so back to that effect that glass of wine or two or a couple of cocktails have unreligiously. A review of twenty seven studies on alcohol found that the total time spent in the rem sleep psycho was decreased depending on the amount of alcohol consumed alcohol can also contribute to sleep apnea snoring and more trips to the bathroom. All of which interfere with the body's circadian rhythm if you're having any problems sleeping especially if you wake frequently through the night many of the sleep experts advise avoiding alcohol for several hours before bedtime alcohol Several hours before before you go so important to for our sleep right now. You Know Me Feel rested. Build a managing Sidey Theresa. I love that book to By Dr Martin Matthew Walker in his book. Why we sleep. I found this question to be very interesting. When did Life Start Sleeping Dr Matthew Walker wrote without exception. Every animal species studied today sleeps. I think our listeners may find this information Really interesting right now. I'm hearing a lot of sleep disruption. So here's what's interesting. Insects sleep fleas. Bees cockroaches. Scorpions sleep fish. Frogs Turtles Sleep Birds. Parents Kangaroos polar bears and even worms sleep. Elephants only need four hours of sleep while lions need fifteen hours of sleep. So this is fun to share with your kids. Yeah really interesting and you would think because elephants are so big that they will require more than four hours asleep amazing. I'd love that Dolphins and whales sleep with half of the brain at a time. One half the brain is always stays awake to maintain life necessary movement in their aquatic environment. So I thought that'd be interesting for you to share with your kiss. Yeah I'm sure they doctor. Matthew Walker also wrote that all living species need to sleep. Some NITA's Lula's for hours like the elephant and others may need up to four times that amount most humans need at least seven and a half hours of sleep and may need nine to ten hours most nights. I'm thinking teenagers. I also like looking at research about any topic. We're discussing discussing on dishing up nutrition. I mean we're both tertia nerds right right and I found a number of interesting facts that I want to share Forty percent of people ages forty to fifty nine get less than recommended seven and a half hours of sleep another interesting fact from the National Center of biotechnology that I find quite alarming. Gene is over. One hundred thousand deaths may be attributed to medical errors due to the lack of sleep. Wow Oh another interesting fact. About the National Center of biotechnology that is rather unsettling is twenty percent more. Crashes and accidents are associated with sleepiness from people nodding off the wheel. That's so scary. Because you could just be driving down the road doing everything right. Somebody else falls asleep behind the wheel and it can have tragic as the silent killer so we want to be. We want to be up on a on our sleep. Those are just a few statistics to about the risks of being sleep deprived. There's so many more As a Dietitian I want my clients on listeners to be aware of some of the health risks because sometimes they think well. That's just who I am. Mrs Just how I've always been but over. Forty percent of adults are currently considered Obese and Dr Matt Matthew Walker stated in his book. Why we sleep. That from the evidence gathered over the past three decades. The epidemic of insufficient sleep is very likely a key contribution to the epidemic of obesity as a parent of three young children. I found this observation interesting three year. Old who sleep only ten and a half hours or less have a forty five percent increase risk of being obese by the age of seven. Then the kids that are getting twelve hours asleep or more a night you know. It's it's so important to take care of. Their Children's bodies are growing so rapidly in our nutrition for weight loss program. Many of our participants lose about a pound a week but there are some participants who follow the eating plan perfectly. We both had these clients but they may not lose very much weight and in addition to turn their food and water consumption. I started asking our participants to record the number of hours that they're sleeping each night so and nutritional weight and wellness. We know if you lack sleep you will be hungry all that all of the time and you'll be craving those processed carbs and sugar right because if we're not getting energy from our sleep we're looking for it from other sources and food is a great place to get energy. You know you get that bursts of energy when you have some sugar only to crash a little bit later and we release a hormone that makes us crave carbs and sugar when we are sleep deprived right and those things were so great. Inner in the in history right. Those were those were mechanisms that that helped with survival but now but now they really kind of work against US especially in this land of plenty that we live in where whatever you desire you really can have. As far as food is concerned. If you're craving Mexican food if you're craving Italian if you want something sweet if you want something salty if you want something savory we can have whatever we want. I also find that with a shut and if we're not exercising and we're not moving our bodies as much as we normally do. Your sleep is also disrupted so islip so much better if I get my tail down to the basement and work out or go for a walk. When the weather's Nice sleep a lot better and keep my nutrition on point. That insomnia doesn't come back to me. Yes so it's it's pretty critical. It is absolutely. You're listening to dishing up nutrition brought to you by nutritional weight and wellness. Here's a great solution. I to clients WHO HAVE DIFFICULTY FALLING ASLEEP. I suggest taking a sub lingual MELATONIN SO MELATONIN. That you put on your tongue before you go to bed many people need about three milligrams but others need up to ten to twelve contrary to what you may have heard. Melatonin is a very safe and effective sleep aid at the end of a busy day. It can be tough to get motivated to get out the door for another obligation and once your cozy at home. Who wants to go back out? But you still want to work on ways to feel better and nutritional weight and wellness can make that easier right. Now they're popular balanced foods for balanced moods classes available online. See you can balance your time to this. Shows you how to use real food to reduce negative moods increase energy improve memory and manage stress. And did I mention it's delicious? Get the same breakthrough coursework taught by the experts and nutritional weight and wellness. But from your home and on your schedule I had a feel better with the balanced foods for balanced Moods Class. And do it in your slippers and sweatpants sign up today. Go to weight and wellness DOT COM and register in a snap. It's online learning from nutritional weight and wellness. That helps you balance your time to go to weight and wellness DOT COM. What are you waiting for? Welcome back to this nutrition if you were having sleep problems. I recommend reducing and eliminating caffeine. Wow this was so personal for me. for some caffeine sensitive people even a half a cup of coffee in the morning. And I'm talking early. Could be five thirty. Six in the morning may keep you awake at night. How are you to caffeine? How will you ever know until you eliminate all coffee and our other caffeine to see if your sleep is better? I'm thinking even chocolate has some some caffeine and if you're someone who loves little chocolate before bed that's caffeine. Yeah Yeah it's hidden in some places and I think sometimes too that we think that because something is DECAF DECAF that. It's no caffeine. And that's just not true. I Yeah I can't have a DECAF. I had to caffeinate because I'm that person that had one cup of coffee at six. Am and it would disrupt my slave. And what have we link? But I could not even have a DECAF after two PM. Yeah I can't even have a DECAF. There's enough caffeine in their theresa. That will keep me awake. Yeah I'm allergic to chocolate. So that's not an issue but don't you think it's almost the worst thing that you can tell somebody who's struggling with insomnia that you should give your caffeine? Oh they look at you like I have it. It's A. They have a lot of reasons not to well it just survival it is. You're you're trying to get through your day at You know in the long run. Yes I weaned. I weaned like a little silly scared person. I went from My One cup to three fourths of a cup and then I that for a week and then it went down to a half a cup and then went down a quarter cop and then I went down to two tablespoons and finally I was like Oh for goodness sakes yeah give it up. Is it even worth it so much? Better Theresa Oh my goodness well. I mean we have to do it. We have to do in order to make to make it work. Well Worth Asleep. Yes it is worth asleep. It's just hard when don't know that it's going to be the fix. It's really hard to think of giving up the things that you love. If you were like you can guarantee it. It's a little bit easier and unfortunately we just don't believe that that could work for us. We all think that we're special. That's not gonNa work for me but And we are special but sometimes sometimes those things are are worked for everybody. I really thought I would miss that energy bound but I really really. I don't Miss it and I love coffee. I have great DECAF and yeah I'm alright Yup. Well getting back to getting off a coffee maybe and Bhakti some discussion about lack of sleep. Here's a fairly unknown fact of about lack of sleep. A lack of sleep even affects fertility. Men who teen sleep less than six hours a night have a twenty percent lower sperm count than those who sleep seven and a half to eight hours a night row. Lack of sleep also affects women's for Tilleke routinely sleeping less than six hours a night results in a twenty percent drop in the follicle stimulating hormone which is critical for female reproduction. It's absolutely necessary for conception. I thought Sharing how a lack of sleep affects your immune system will be of interest to our listeners. Right now especially of course the Cova. Nineteen pandemic that were under. The Mayo. Clinic said the lack of sleep could affect your immune system studies. Show that people who don't get quality sleep are more likely to get sick. After being exposed to the virus lack of sleep can also affect. How fast you recover if you do get sick? You want to be sure that you've got that Sleep banked that you've been getting good sleep because you will recover faster. The bottom line is infection. Fighting antibodies and cells are reduced periods. When you don't get enough sleep. So how important is sleep for your viral immunity? Well in two thousand and two study. Healthy adults were separated into two groups. One group slept four hours for six nights. The either group slept seven and a half to eight hours for six nights. After the six nights everyone was given a flu shot then. Researchers looked at how effective each group develop. Antibodies based upon the blood samples. They took of each individual. The people who slept at least seven and a half hours each night had a strong response reflecting a healthy immune function. The group who slaps slept four hours per night produce less than fifty percent of the immune reaction than the well rested group. That's really interesting information especially considering that they're working so hard on finding a vaccine for the cove in nineteen virus so that we should know that if we're going to be going in to get a vaccine that you need to be well rested in order to have the proper immune response to it absolutely based on the results of this study the researchers concluded. It doesn't require many nights of a lack of sleep before the body is rendered immunologically. Weak that worry you did well. They went on to say the issue of cancer becomes more relevant. Because you're natural killer. Cells are reduced when you lack sleep. A lack of sleep is less than seven and a half hours most nights another study found that just one night of getting only four hours asleep sweeps away. Seventy percent of the natural killer cells. Seventy percent holy buckets a study about night. Time shift workers who often sleep fewer hours than day. Shift workers determined that nighttime shift workers have an increased risk of developing different types of cancer including breast cancer prostate cancer and colon cancer. Here's one last research study. We will share with you today. A large European study with twenty five thousand test subjects found that sleeping six hours or less was associated with a forty percent increase risk of developing cancer lack of sleep not only affects your immunity but viruses immunity to viruses but cancer too. Yeah that's really good information. We've got to take care of our total health. We do and I think sometimes you know with sleep too. It's just having the discipline to get your body to go to bed. I definitely noticed that I have asleep window that if I miss it. I have a hard time falling asleep. Say Up to lay if I stay up to learn. Yep I can't I don't know what it is. You'd think the later you stay up the easier it would be to fall asleep. Because you're getting progressively more tired but if I miss that that sleep window man I have a hard time ever teen creatures of routine and I usually tell my clients aimed for eight hours. Yes if you have to get up and use the bathroom or anything like that. Aim for eight. Yep Give yourself the opportunity. Yes so not like if you need eight hours asleep going to bed at ten year alarm going off at six. That's not necessarily the sleep opportunity because you need the time to fall asleep and maybe to plan for you know waking up to go to the bathroom and if you have kids you might have to plan a little bit for what could happen during the night But yeah that that really really having the discipline to get yourself to go to bed and giving yourself plenty of sleep opportunity for that eight hours asleep. Ev You happen to wake up before your alarm while you get bonus time at the front end of the day and I'm just a nicer woman. Yes there's that bonus there that bonus for you and for the world right for the world mellion. I cannot over-emphasise emphasize how important it is to get seven and a half to nine hours asleep most nights so we're gonNA share some other interesting facts. Do you realize that sleep can dictate how much food you eat? We were talking about that. Before where ravings the cravings kick in our we have hormones that are released that make us or that that encourage us to eat more It can also dictate how fast or slow. Your metabolism runs. No one wants to slow metabolize right. I mean it just makes sense if we are tired. Our Body is probably also tired. So that slowing down of the processes of the body and it can also dictate if the number of on the scale. We'll go up or if it will go down the you know Sleep can also dictate how well you fight off infections which we were talking about. How well you cope with stress in? We need that now. We need that. Now how quickly you learn new information so if your new job or you're trying to learn how to work from home if you're learning how to zoom if you're learning how to zoom or skype that can be. That can be helpful if you've had enough sleep and your patience is there to And how well you can remember the information you did learn how much inflammation or paying you have so it it. It really is a total win win. Getting enough sleep is critical overall. And don't forget we want our immune systems on point right now absolutely. It's so critically always always but right now I think it's just in the forefront of our mind Lack of sleep which is less than seven and a half hours of sleep per night lead to confusion memory loss brain fog low immunity. Obesity Heart Disease Diabetes and depression. No no I was just GonNa say so knowing all these things. Why do we have such a hard time getting ourselves to go to bed? I know it's just where I think sometimes Young mothers. We can both attest to this. I remember my children are young. I like that time in the evening when it was just me. Yeah I could be in my own head and thoughts but I could get things done. Yeah well when I worked at the veteran one. I worked with the veterans at the. Va Hospital. Many of them had such seriously issues which affected all aspects of their health. I've also worked with nurses and other shift workers who experienced health problems because of their lack of sleep. So it's it affects how you are able to function in your daily life affects your health and it affects your career. Yes it absolutely does affect your career. I mean just think of the things that you listed. As far as memory confusion Being able to learn new things all of those things that are required to. Have you know a good job you know? And you you certainly don't want to be walking around your Wherever you work and be the person that's known to be forgetful or who can't learn new things like. Oh No. We have to teach this person how to do this. Once we go through it. Do we have to teach them how to do it? And it's not as if that there there's a problem in in helping people learn new skills but if it's related to sleep in it something that you can affect and now you're all I know. Shut in cocooning and a lot of us are in there with our spouses and children. We want our children to be behaving well and not clamoring for junk food or not clamoring for carbs and sugar which we know will lower the immune system and their bodies right so having your children get enough sleep. This is a perfect time to sort of. Start these good habits when you have a little more control in the household right and we want their memory to be good. You know for for school and things right now. While you're listening to dishing up nutrition for those of you who have a lot of brain chatter or tend to be worry. Ward's I have the sleep solution for you. I suggest. Taking a supplement called Five H. T. P. at bedtime five. Hdtv helps to support serotonin production which is considered are calming and relaxing neurotransmitter. I usually suggest starting with fifty milligrams then slowly increasing to two hundred milligrams. Many people find that they have very restful sleep when they take five. Hdp The supplements. We have mentioned today. That can help you with. Your sleep are available to order online at weight and wellness dot com. Or You may call our office at six five one six nine nine three four three eight to place your order and we will have it shipped to you. Welcome back she'd up nutrition as you have just heard. We have many solutions for sleep problems. We understand it's certainly a very stressful time for many and getting adequate sleep is the key to stress management. Currently we are offering seventy five dollars off an initial consultation. It's a screaming deal right yet as a great deal during this time of social distancing and staying at home we want you to be able to access some help for your sleep problems yes You know when we were talking earlier I was thinking about How important it is for us to have Food the food that we need on hand and One of the things I was thinking is we had a great podcast that we talked with. Marianne and she talked about the food to have on hand and she gave such great idea. Yes so actually. Both those podcasts. Because those were the bonus podcast. You're talking about the range. Podcast was great and you are on that one too. I believe and she did have the best suggestions for Pantry Staples to have on to have on hand shelf stable basically things that you can have for for quite a long time so if you are sucking up right now or if you're if you're your grocery store runs yeah. It was so good. It was really good so I want to direct our listeners to that podcast if you're running out of ideas getting bored need some help. You don't WANNA BE SHOPPING. Constantly listened to that podcast. Yeah and that was. The title came out last Thursday. Right did and it was called. It was an ask. The nutritionist wasn't at but yeah. I think so so. Yeah it was very good. I'm not all the way through it quite yet but I did hear that part and I was writing down some some ideas to add to my grocery list too well in the past it was considered a badge of honor if you could go a long long time without sleeping or if you could survive on four to five hours of sleep a night right because if you had to sleep more you're lazy But now pe- those people are starting to understand. Health risks of getting such an inadequate amount of sleep. Here are a couple of very interesting pieces of information to consider past president. Ronald Reagan slept only about four hours a night and died from Alzheimer's disease. Prime Minister Margaret Margaret Margaret. Thatcher also prided herself on only needing a few hours asleep per night and she also died of Alzheimer's disease. Lack of sleep affects all aspects of our health and that also includes our memory now there many many steps to overcoming asleep problem the Dietitians and nutritionists at nutritional weight and wellness many clients with sleep problems and insomnia which can oftentimes be very complex problem. We help people with poor sleep habits and nutritional deficiencies to overcome their own individual. Sleep problems right now. May Be the perfect time to address your sleep issue. Give us a call at six. Five one six nine nine three four three eight and let's throw it working on helping you to get more sleep. Our hope is that at least one of the facts that we have shared with you today will help realize the important of sleep. Yes it is just so important and one of the important things that we didn't really talk about today is how important it is to balance out your blood sugar. In order to get a good night's sleep yes and I think sometimes when I say that to people they look at me and they're like well. I'm not diabetic. What does that mean I? Yeah why why do I need to worry about my blood sugar balanced bodies working just fine but we all have blood sugar and our blood. Sugars will vary depending on the the foods that were eating and If we eat a really high sugar or high carbohydrate meal or snack our blood sugars will go up And then what happens? Is Our body releases insulin to bring it back down into the normal range and when what time of day does that happen right so what? I tell people is if your blood sugar has been a roller coaster all day were having high carbohydrate meals and snacks and it goes really high and then we have that corresponding insulin release. That brings it back down into normal but oftentimes it brings it lower right you know. It's like it's overcompensate almost your that we have that low blood sugar. Yep We're hungry and then at night if so all day if our blood sugar is been that rollercoaster will. That's probably what's GonNa Happen. All night as well and when your blood sugar dips low? When you're sleeping adrenaline is in order to stimulate. Deliver to to convert are stored sugar into sugar into our bloodstream. And that of course if you have adrenaline in your bloodstream. Well you Wakon you wake up. You're hungry you're hungry trying to survive or sometimes you don't even feel hungry you wake up and you just sit there and you're like I'm awake. I am awake. Why Lincoln it's you've got you've got this journal in your bloodstream and adrenaline and Melatonin work opposite of one. Another so of one is up. The other is down. So you don't even have the Melatonin or the appropriate amount of Melatonin in your system in order for you to sleep so you know. The great solution is have a snack at bedtime. Yeah so about it. You know within an hour of bedtime if you have my favorite is because I can't have dairy whipping cream and berries is one that we recommend to clients who can have dairy but I will take full-fat canned coconut milk which is easy pantry staple I put the whole can into the blender and blend ICU. Almost five cream in the liquid and I love to add real vanilla extract Sometimes I will add Instead I will do vanilla and orange extract and it tastes like a dream sickle. Wow and then I will visit that over berries If an sometimes I've done it over apples I love it. You can do it over frozen peaches and about a quarter cup over that and that will keep your blood sugar. That fat acts like an anchor for that blood sugar through the night. Yeah doesn't dip low doesn't diplo and it's just delicious. It sounds delicious. I've never done. That is super good and The other thing I'll do is almond extract. I'll use a little steve air among fruits. Sometimes you know if if for little sweetness and you can crumble up some Pecans or walnuts in there. Put it over your favorite fruit and about a half a cup of fruit and you've got a delicious snack. I I've served that it's company. Good this is so healthy job. So so what you said that you put the whole Canon a blender will do open it all. I hope so I know. But when you open full-fat canned coconut milk if not done that before get the full fat. You're GONNA have the cream at the top and the liquid at the bottom. You know that right so then when you put it in the blender and you only use a quarter cup does it keep really well in the refrigerator. Or do you have to re blend. Well the magic is once you blended it and you put it in the refrigerator if you've got a good one I like the organic ones. They have a target and Costco. Those typically get it they will not separate once the refrigerator and they get kinda thick and whippy. Oh God it's so good say work one time and then you have snacks for four for nine and it'll last about. I will say seven six seven days in the refrigerator and you can also freeze it in ice cube trays. If you're not gonNA use it and then pop it into a smooth. He is a good healthy. Oh Yeah and I bet that Almond would be great that Almond Extract Muni. Yes Yeah I. That sounds good. I might be making that tonight. It'll be great and your kids will love it. Yeah right and that. And that's another important thing for kids to if you're having kids that are waking up throughout the night. You know giving them a bedtime snack. That has some fat with it is a really good idea. Our goal at nutritional weight and wellness is to help each and every person experience better health through eating real food. It's as simple yet powerful message. Eating real food is life changing. Thank you for listening and have a safe and healthy day. 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 products. Statements have not been evaluated by the FDA.

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How Celiac Disease & Gluten Sensitivity Connect to Health Problems

Dishing Up Nutrition

44:06 min | 1 year ago

How Celiac Disease & Gluten Sensitivity Connect to Health Problems

"Hello this is Britney one of the nutritious that nutritional weight and wellness before we start today's podcast I wanna let everyone know about our fifteen percent off sale. It's fifteen percent off all neutral key products and nutrition counseling. The Sale Starts Starts Saturday July thirteenth and runs through Saturday July twentieth if you've been listening to the podcast and tried implementing a few things that you've learned but you just haven't been able to put it all together for yourself. This might be a great opportunity opportunity to meet with one of our nutritionists Dietitians or maybe you have a specific health issues that you'd like Cup with whatever your health goals are. I'm sure we can help you and now you can save fifteen percent. We offer individual points. It's in person by phone or skype. If you're really busy this time of year you can also purchase the appointment and use it at a later date as I mentioned earlier all of our neutral key products are also fifteen percent off all week all of our neutral rickie products or manufactured in the United States and are independently tested by third party. Oh and we also offer free shipping if you spend fifty dollars or more enjoy the sale online at nuture key dot net. That's an U.. T. R. I. K. E. Y.. Dot Net or in-person at one of our seven twin cities locations thanks for listening to dishing up nutrition and enjoy this podcast welcome to dishing up nutrition with license nutritionist 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 slowdown flew down. You got to make no mom last just giving down cobblestone crew welcome to dishing nutrition. This show is brought to you by nutritional weight and wellness. I'm Cassie Wenas. I'm a registered licensed Dietitian. My Co host this morning is Joanne right out who is also a registered and licensed Dietitian and today Joanna and I want to explore or the connection between many different chronic health problems and either having a gluten sensitivity or having the full blown genetic autoimmune disease called ILIAC disease. That's right and perhaps so you have seen all of the gluten free products in the grocery stores. You might be wondering what is the fuss about eating all those gluten grains and we hear that question. What is the fuss over gluten why all these gluten free three people right exactly and some people tend to think it's a fad and we'll address that and we'll debunk any myths that it's a fad today but before we start that conversation I want to sort of give you the brief description option or differences between Celia disease and gluten sensitivity and then I whilst also want to explain just briefly the similarities so when we talk about seal EAC disease as I mentioned earlier? It's a genetic condition so oh it typically runs in families. It's also an autoimmune disease so that means your body is attacking itself. Both of my children have seal EAC disease so if they get even chrome of gluten. Their body starts attacking their own intestinal Austin track. That's what's ILIAC disease does when we look at a gluten sensitivity. One of the differences is that your body doesn't attack itself. It attacks the gluten so I I think all the years that I was eating gluten Joanne before I figured out I have a gluten sensitivity and really and maybe you can relate. I was eating gluten at every step of the day. Yeah you know it was a Bagel for breakfast. It was maybe some fruit fruit and pretzels those little low fat pretzels for a snack. It was passed at dinner so I visualize then in my intestines by body attacking that gluten like it was a bad virus or a bad germ. That's all out war pretty much twenty twenty four seven in your gut it is that creates a lot of damage and inflammation so our big theme today is that whether you have ILIAC disease or a gluten sensitivity over time both of these conditions can lead to many of the same chronic health problems so they're right there. I explained similarity and a difference and I would say the other similarity besides the fact that both of these conditions can late lead to a lot of the same health problems. Is that the remedy for both of these conditions conditions is the same the remedy right to one hundred percent great health is a one hundred percent gluten free diet and I have to say to you know I mentioned I have two kids with ILIAC disease. I have a non Celia Gluten Gluten sensitivity as you all know also registered Dietitian so I have the perfect storm there for creating this passion for staying on top of all of the research and learning all I can about ILIAC disease and gluten sensitivities as and I'll tell you that's no easy feat. I feel like every week there's more research on the topic of ILIAC disease gluten sensitivity and often these conditions are being connected to a variety of different autoimmune immune disorders. That's right that's right and in fact the July Twenty nineteen issue of the Journal of American College of Nutrition published a study titled a Peptide from Kiwifruit exerts exerts anti inflammatory effects in Celia Disease New Cosa so that's a long drawn out way but to say that you know they are still researching and they're still finding things that are going to be helpful things in real food exactly so seal EAC disease is an immune mediated disease of the intestine that is triggered by gluten and what does that really mean. It's simply means that gluten causes the immune system to overreact and cause an inflammatory response or inflammatory might be any kind of aches and pains the study found that a peptide in green kiwifruit helps to reduce just that inflammation chuckle candidate very interesting and I love research. I just find it interesting the different topics that the researchers come up with I mean how do you think of that. I'm GonNa Steady Kiwi and NC but good to know because I love Kiwi in summertime in fruit salad and if that's going to help me take down inflammation like you said aches and pains Yoga Delicious Way to address the problem and before we go any further I should explain to do that. Conventional doctors typically will diagnose CEAC disease or tell you that you don't have ILIAC disease based on a combination of blood testing and if those numbers that they test <unk> are off then they'll go on to do an endoscopy where they put a tube down your throat it goes through your stomach and into the first part of your small intestine and depending on how much or how little the Vilnai which are just those little finger finger like projections that line the entire inside of your intestine depending on how much how little those are destroyed that then allows them to say yes you have CEAC disease or no you don't I just WanNa say though it is somewhat accurate but not one hundred percent accurate so if you've went through this testing and have been told you don't have steel EAC disease and you're still having a lot of signs and symptoms that would point towards ILIAC disease. Maybe maybe the testing wasn't really accurate and I think part of the reason why that that <hes> endoscopy isn't one hundred percent accurate is Joanne. You and I know the intestinal tract in the average adult is twenty feet von Right. They go down on through your stomach. Just get to that little I portion of your intestinal tract and that's where they looked to see if there's damage what if the damage is in the middle or at the very end right farther so again not one hundred percent accurate that's right and I actually we went through that act test in my quest trying to figure out what my intestinal problems we're all about. I did not know years ago and it was negative but that doesn't mean I'm not gluten sensitive. There's really no conventional way to diagnose a gluten sensitivity like I have so the best test is to remove all gluten from your diet and then see if the inflammation level in your body decreases so for me that work like a term because because as soon as I I mean I noticed a lot of inflammation going away when it first eliminated gluten but you know testing down the road further is as soon as I eat anything with gluten. Maybe I might have a that little sample of something or I might not be aware that there's gluten in something either way I run into a situation where my arthritis pain increases again back pain can return. I might have constipation patient or other digestive issues with that so a great way to task gluten is just to eliminate it and your body will tell you on your body is gonNa tell you after you try to in back in your diet again little here little bear. You're GONNA it's going to speak to you and I love that you shared your story because I think too many people connect gluten sensitivity or CEAC disease with digestive issues but like you said exactly your arthritis pain exact flares your back back pain flares. It reminds me of client I had years ago and this is before we found out that our family has CEAC disease and she came in. I forget what her issues were that she was there to see me about but she had already went gluten-free and I remember being so intrigued coach. She figured that out on her own one hundred percent gluten free and I said is it hard to be gluten free and she said no not really because when I look at Brad or I look at a dinner roll icy pain yes so if you can get that visual in your head it can really help keep you on the straight narrow and I agree with you that in many cases the most reliable way to figure out if you have a gluten sensitivity is like you said Joanne just remove at one hundred percent I don't know what do you say usually six weeks four to six weeks four to six weeks and. I when I was in clinical practice I always stressed. You have to be one hundred percent. Most people do to see if it's GonNa make a difference <hes> and this isn't just saying this. This comes from. I forget if I heard Dr Thomas O'Brien. WHO's a guru on gluten sensitivity worldwide or if it was Dr Murray down at Mayo but one of those two said that if you get a chrome of gluten besides of half of your pinky finger nail that's a little pinkie finger nail not the long nails if view get that little piece of gluten in your system that little chrome that's enough to leave inflammation for months afterwards so a little thin slice of great aunt Margaret's birthday cake exact totally totally screw it up for sure <hes> and I before we have to break here which is coming up soon? I I just want to resonate with the listeners. I'm sure they are all aware that it's pretty hard not to hear that gluten word being tossed around. I'm sure you've all walked in your local grocery store and seen gluten free products on the shelves. That wasn't quite the case just nine years ago when my child was first diagnosed so I wanNA talk a little bit more about where we were in where we've come when we get back from break that's straight <hes> so you're listening to dishing up nutrition brought to you today by nutritional weight and wellness and we are discussing House ILIAC disease and gluten sensitivity are connected to health problems researchers have found that is the root cause of at least fifty different diseases including cancer osteoporosis Kidney Disease Irritable Bowel Syndrome collide us in a variety of neurological logical diseases such as anxiety depression A._d._H._d.. Schizophrenia and even autism this research was reported in the New England Journal of Medicine in January seventeenth of two thousand thousand two that was seventeen years ago and is just now becoming well-known amazing. We'll be right back to dishing up nutrition. If you're just joining us we're discussing the harmful effects of gluten grains on human health and I have to share. I was just remembering this during the commercial break when my kids I started having sleepovers and okay they're eleven and thirteen so we're still in the thick of sleepovers but we gotta routine down now but I story member those first sleepovers and I packed their breakfast because they can't eat what's at the other person's house rate because their seal EAC disease gluten free and off they went and the first couple of times they came back from those sleepovers they begged me to. I eat cold cereal imports melk over the top. They had never seen that before. We haven't have well cereal in our house where dairy free so you know we'd have to coconut but that just never has been a breakfast and they didn't know that other people late that of course until they went on those first sleepovers but you know I explained to them you know what kids I love you too much to feed you that for breakfast. I am sorry it's just a bowl of sugar right and truly. If you were to take fake I duNno ten fifteen boxes of popular brands of breakfast cereal. You would find that most of those are about seventy five percent sugar. Wow right think of that so that's three quarters sugar. You're feeding to your child so so if you're thinking okay so what should I be eating while a typical breakfast at our house just to give you an idea is leftovers of what we had the night before or maybe you know two nights prior so it might be a leftover hamburger that we grilled and and then I'll often this time of your cup some fresh organic strawberries kids love strawberries have that on the side and then they both have a brand of full-fat Coconut Milk Yogurt that they love so I'll serve that too so hamburger patties strawberries Aries full-fat Coconut Milk Yogurt and we do eggs a lot too but if we're not doing eggs were doing leftovers and just so much healthier that bowl of breakfast cereal just spikes that blood sugar high and fast it starts that sugar habit young in those kids and for kids and adults it usually set you up to have cravings that whole day long and let's not forget. We've talked about this in past shows here on dishing up nutrition. Sugar and gluten are the favorite favorite foods of cancer inflammation. That's right. Why would you wanNA feed that to your kids? Okay back to where we left off Joanne. When we went to break? I was mentioning that back nine years ago. When my son was diagnosed I was ILIAC disease? He was the first one gluten was a word that was becoming more well known as well as the term seal EAC disease but it certainly wasn't as well known as it is now and I am a firm believer that the reason why people are more aware of ILIAC disease and certainly were seen more gluten free products on the shelves is that more people are getting ILIAC disease right and it's not just better diagnostic material. They've researched searched that it's just that more of us are getting feedback disease so that's a whole nother topic of why that is but here's the latest statistics about one in one hundred people worldwide have ILIAC disease one in one hundred. That's a lot so that means here in the United States. There are about three million people with CEAC but what I find most astounding is that it's estimated that between eighty three and ninety five percent of those three million are still still undiagnosed. Wow think about that so you might as you isn't that huge. You might think that you don't know anybody with Iliac but you probably do because like I said eighty three to ninety. Five percent of them are undiagnosed so that's just the people with back then when we look at people with gluten sensitivity like you and I have Joann the experts that studied this area of science are estimating that about one in twenty Americans have a gluten sensitivity so now we combine and all those numbers the people with Sealy axes people with a gluten sensitivity and we have a whole lot of problems in this country digesting wheat rye barley spelt even most oats. That's right so in you. May Hey remember in twenty eleven cardiologists Dr William Davis wrote and published the Bestseller The New York Times Bestseller weet belly so I remember when that came out <hes> and in this book he explains how eliminating from our diets can help us help us to eliminate fat from our bodies and eliminate so many other health problems so eight years later is still a very popular book. Millions of people worldwide worldwide have read this book and have proceeded to lose thirty or fifty or even a hundred pounds also many have reversed type two diabetes and many other chronic health problems that they have have right he was a cardiologist. I love that book. Remember I read it covered a cover but he has case studies in their of how he was able to correct just some really skewed cholesterol numbers. I'm not to mention high blood sugars by changing their diet right. Yes if you have not read that book yet that is a great read. One that I pull off my shelves every now and again and re read a chapter or to another New York Times bestseller was grain brain. <hes> do you remember that one thou that was <hes> yes and another great author that was written by neurologist Dr David Pearl Mutter so as you can guess from the title this book doesn't have you worrying about belly fat by Dr Pearl Mutter connects the role with gluten an inflammation summation in your brain now remember said Dr Pearl Mutter is a neurologist and he's a very well known and respected neurologist and he really goes through the research in this book and his bottom line is what you put into your brain is is what you get out of your brain or in other words. What you eat right is what you're going to get out of your brain? He goes on to talk <hes> just trying to summarize this a bit but I hope listeners do either check it out at the library or or by Yourself Buffa copy Dr Pearl Mutter goes on to explain that a lot of the chronic health problems people are experiencing today in their brains are not coming so much from genetic cause but it's more what we're choosing to eat. I mean he specifically perfectly points out. Alzheimer's disease any talks about A._D._H._d.. There's autism. There's depression most often. These conditions are related to the foods that we've been eating for decades and I bet that is new information for a lot of view out there. That's right so Dr Pearl Mutter also said the cornerstone of all degenerative conditions including brain disorder is inflammation. We've been talking about inflammation this morning that can be triggered occurred by foods containing gluten or that are high and sugar and like I always say to my clients inflammation comes from anything that contains sugar or that as your body process it processes that it turns to sugar right so don't just go not just the sugar count. Yeah is the total carbohydrate count that is going to be a factor good point so when you're reading label your aching at carbs because all all of that will turn to sugar. I have another thought on the whole sugar and gluten piece Joanne but I'm thinking I should save that till we get back from commercial. Okay that's right so you are listening to dishing up nutrition so today. If you you have a question specifically about gluten sensitivity ILIAC disease or any other autoimmune disease. Please give us a call in studio today at six five one six four one one. Oh seven one on many of our clients with M.. S. or multiple sclerosis are in remission and have been for eight to fifteen years so it's possible for you to call her office as six five one six nine nine and three four three eight to make to our nutrition consultation and check with your health insurance to see if your appointment is covered for those of you are not in the twin cities area we have long distance nutritional counseling available by phone or Skype as well. Have you ever tried one of those deprivation diets that make you thinner for a while but looking all haggard and the sad I'm here with anesthesia. Who has the reverse going that radiance of good health anesthesia? You credit the nutritional counseling. When you got it 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 to that I stopped drinking energy drinks and as a result I no longer battle with restless leg and I sleep through the night how else other than your weight eight have the changes that you made impacted your health. I focused better. I sleep through the night I can remember people's names and what about the jury. Now I get to eat all the protein fruits and veggies. I shop at the grocery store like everybody thank you eat out with your friends I do. I might add it my meal a little bit but I'm still out at the bars and restaurants with all my friends and family could nutritional weight in 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 here that seem to dishing up nutrition our topic today is the link between gluten and a variety of different chronic health problems and I'm betting because I've had this question before. It seems like family. Family members tend to ask me this question more than anybody. Have you ever thought what's all the problem with wheat today. Why have we been able to eat it for thousands of years and now all of a sudden everybody's talking about this problem with wheat or with gluten I don't now maybe that's never crossed your mind but like I said I've got that question before so I thought I would address that? Certainly I think the answer is multifaceted so it could be its own show whole nother day but I think one of the reasons that we need to consider in terms terms of wire so many people having an inflammatory response from eating these grains especially gluten is that today the grains are not growing the way that our grandparents or are great grandparents grew them are farmed armed them and there are many factors to that but one of the things we do differently is that today many grains are sprayed with a chemical herbicides called glyphosate and as many of you know this herbicides used to increase crop production doc shin. You probably know it better as round up. You might not know that roundup didn't even exist until nineteen seventy four by today's used readily and the glyphosate in roundup has been shown in the research to be associated with several different chronic diseases cancer kidney disease fertility issues. Those are a few that come to mind. I know there's a couple others but just something to think about it really is interesting <hes> and very often. I'm talking to clients who have visited Europe or other countries that don't allow glyphosate or genetically modified organisms they have been able to eat gluten or maybe drink some beer. Baptists are the nasty side effects and stomach issues that they wouldn't typically have from wheat and barley in the United States so I've always found that fascinating and they're kind of that <hes> the the ads argument to what were saying here very interesting and when we went to break Joanne you were talking about how anything that has a lot of carbs is going to turn to a lot of sugar and how sugar can create inflammation nation so gluten for a lot of people creates inflammation which you know control in different ways but it usually means aches and pains and nothing good gluten can cause inflammation but so can too much sugar so on that note. I just wanted to make sure that people people are aware if you feel like you need to try going gluten free for health reasons do not turn to all of the process gluten free products on the market. That's right. They are readily available pretty much. Any grocery store will offer gluten-free Granola all the bars and pancake mixes and cake mixes but you're probably not gonNa feel any better because all of those products turned away lot of sugar so that's GonNa keep fueling that fire of inflammation <hes> yeah so be careful and be careful when you're ordering out at a restaurant to I still remember the time years ago my dad. I went home with my then toddler. It was just him an eye to visit my parents for a weekend in the summer and my dad trying to be nice took us out to Perkins the day we were heading home sort of as a standout send-off this is before we found out we had to be gluten free and so I'm looking at the menu and I couldn't decide what to order and I remember my dad's saying I just ordered the pancakes. Those are always good and I said no dad I don't want all that sugar and he said head what and my dad's a very intelligent smart businessman but he looked at me and said what pancakes aren't sugar flour. You know so I this is a great reminder to me that if you're not a nutritionist or Dietitian you probably don't get that all things made a flower turn into sugar and then if you're ordering the regular wheat pancakes you're getting that double whammy of gluten and sugar fence right so a couple of foods. I think of containing gluten are lots of sugar that my clients seem to love you know one favorite spring in pie choice or actually any pie but rhubarb pie is is really popular this time of year <hes> people are making Rhubarb Pie Rhubarb cakes that is both high and sugar have gluten crust also oh cereal bars or granola bars are another food that I hear many parents are eating also giving their kids for breakfast and a lot of times cramped for time and those cereal bars are just quick. Throw him in your pocket. Eat It on the way to school not the best choice so those are not real foods and we know we always say that those are not real foods. Those are just sugar and gluten right. It's a real food if grandma and GRANDPA could raise it on their farm. That's what I tell my kids anyway way or we could grow it in our garden can't grow granola bars in the garden and let's remember Alzheimer's Disease Parkinson's Disease M._S.. These are all neurological disorders and like Dr Pearl Mutter Alludes Foods to in his book grain brain not very often. Is there a genetic connection to these chronic conditions but there is a food connection yes definitely and as a Dietitian. I have a hard time understanding why people don't follow a gluten. I'm free diet or at least give it a one-month trial. You know if they have a chronic health condition like diabetes like Amass Rheumatoid Arthritis fibromyalgia Alzheimer's or Parkinson's this disease the list goes on and on but people continue to eat factory foods such as bagels pasta cakes cookies muffins waffles pies pizza when they then they experienced these major inflammation responses in a a number of my clients say when we first meet say well then what can I eat so we spend a lot of time talking than about okay. Don't worry about that. I'll tell you that we know will include that as part of this meeting but you you you know real food. You need the America and ables way only fat. Yes so doctors have found there is no medication as powerful as eating bounced diet that is free of those gluten Greens. I wish I had found those doctors. I was trying to figure out Riley and his problems way back when but I love that it's so true. Can you repeat that last statement. Third Doctors have found that there is no medication as powerful as eating a balanced diet that is free of gluten grains. If you're trying to get rid of that inflammation exactly you know in so many well. I shouldn't say that it seems like so many times but if I had to count it up it probably hasn't happened that often a lot of people have been very supportive supportive of our families gluten-free lifestyle but I've had a few family members nonetheless sure who have kind of cornered me at times and said all isn't this just all a fad and why are you depriving your kids by feeding them this this fad gluten free diet while I'm here to say. This is not a fad diet. Gluten free is a healing diet. It keeps my kids out of the hospital. It keeps them feeling great. They are both full of Energy Smart Smart Smart kids of great athletes. Yes it's definitely more work for me but to have healthy happy. Kids is worth every minute that I spend in the kitchen cooking for them. That's very I have a gluten sensitive <unk> sensitivity also but because they don't have Celia disease people often say to me. You don't have seal EAC so you know Kanter. Just eat a little gluten here in there once in a while <hes> I have what is called nonce ILIAC gluten sensitivity and Mitt more than fifty five different diseases have been linked to gluten so for my house. I prefer to stay away from gluten entirely and I know I feel so much better when I do yes I know what those symptoms are and I can pin pick them out arthritis arthritis the intestinal issues and I just doesn't work and I you know maybe that's I think sometimes people get so <hes> weighted down by others saying to them. Can't you just take a bite. Can't you just eat a little. You know if you just say that food doesn't work for me right and walkaway exactly that's all it takes. Hopefully that's right you don't as I mentioned at the start of today's show. Our topic is house. ILIAC disease and gluten sensitivity are connected to health health problems. We've mentioned a few but we haven't talked about all of them yet. So I WANNA spend a little time doing that. Many of these health problems are some type of autoimmune disease and I explained early on in the show that auto immune simply means means your body is attacking itself so looking at what are some of these chronic health problems with that we haven't mentioned yet and I want to slow down and say these because I'm sure many of our listeners have have been diagnosed with one or more of these conditions or no somebody that's been diagnosed with one or more of these conditions so one that comes to mind that we haven't mentioned Crohn's disease <hes> that is often linked to having either ILIAC or corey gluten sensitivity also Hashimoto's thyroiditis quick quick story my kids as teacher way back when her thyroid was so outta whack and they could not figure out and it wasn't you don't she's taking medication -cation in their adjusting it wasn't until they diagnosed her with Sealy AC disease and she got the gluten out they were then able to control her thyroid so oftentimes thyroid problems. Especially Hashimoto's thyroiditis is connected to Sealy Act Disease Lupus rheumatoid arthritis M s fibromyalgia diabetes especially type one diabetes Alzheimer's Parkinson's and there's more we just don't have time in short our to get. To all of them that but they're all connected to gluten that's right and so when I work with any client who has a chronic condition I look at their symptoms develop an eating plan to support their whole body and brain and reduce overall inflame inflammation the first suggestion I give them as to start giving up gluten grains and start eating more vegetables so that's and then as I mentioned earlier we do the whole meal plan so that you have new you walk away in terms of what you need to do next. Yes you walk away with a plan that's right and so it is time for our next break time flies s for sure you are listening to dishing up nutrition. Here's another food surprise is oatmeal is not a health food so I'm sure you're thinking what is the problem with oatmeal. The problem is that oatmeal spikes your blood sugar and makes you hungrier. Although oatmeal doesn't officially contain gluten it is often contaminated in the field and in the grain elevator or it could be in the processing plant so especially if it's in that plant that also processes wheat so I was telling my clients to avoid oatmeal oh and eating eggs vegetables saute sauteed and butter my granddaughter's love to eat sweet potatoes green beans avocado sausages. They eat all of that for breakfast. They'll eat whatever's out Mike you you give them all those vegetables first thing in the morning. They're happy campers yes if they would eat cereal juice. They would not be so happy so I have also been around when they've had a little bit of candy given to them and Oh man it can be a bad day so our dieticians and nutritionists can set you up on a balanced gluten-free eating plan that your kids will love call six five one six nine nine three or four three eight to set up a day and time that is convenient for you and we'll be right back. Welcome back everyone. Joann and I really hope we've given you a lot of great information to think about today as we've discussed the connection between a lot of different chronic health problems especially autoimmune immune diseases and gluten sort of on a side no too I just want to mention because this is timely information that if you are in a place where you really are ready to shed some unwanted weight and you also just want to get healthy from the inside out. I really encourage you to think about taking our nutrition for weight. Loss series were starting up a new set of classes. It's twelve weeks series starting again here on July twenty third at all seven of our locations patients here in the twin cities Metro area if you don't live close maybe you're out of state. Maybe you are out of the country. That's okay are twelve week. Class called nutrition for weight loss can be started online at any time so if online line on your own time works best for you just go to wait and wellness dot com and click on online classes and I also need to say that we still have our fifty dollar early bird discount available but only until this Monday July life fifteenth so if you call today or if you call Monday you can get fifty dollars off of this class series. The office number is six five one six nine nine three four three eight and then just one more bit of housekeeping next Saturday. Dr And Britney are going to interview Dr Becky Campbell about her new book called the Thirty Day thyroid reset plan doesn't that once on like a good show Joanne it really does. I know you would agree with me. It seems that we're seeing lean more and more people with thyroid issues absolutely and you and I know that a piece of the puzzle is a gluten problem so but we're going to learn a lot more next Saturday when they talk to Dr Becky Campbell and again her book is the Thirty Thirty Day thyroid reset problem the thirty day plan gluten is a problem. This is the thirty day I ride reset plan. I want to get back to our gluten problem. I'm here and just say that Joanna and I know firsthand that giving up gluten is no easy task so if you're at all considering it just know that we realized the trepidation that you might have I mean gluten is <unk> seemingly everywhere especially when you're trying to give it up. Certainly it's inbred it's in cakes and muffins then there's the more hidden sources like luncheon meats not all luncheon meats but some luncheon meats contain gluten and I am continuing continuing continually learning. I just found out I don't know maybe a year and a half ago that some restaurants have gluten in their scrambled eggs who would've thought so. You really have to be careful eating out but what happens. It's usually more at breakfast type place like a denny's or maybe a perkins they might throw a little pancake batter into their scrambled eggs because it makes it fluffier so again be wear and then there's the non food sources especially if you have little kids but non food sources of gluttony you need to be aware of like Plato a lot of the plate <hes> paints. We're getting to the end of the hour I tell my words aren't coming but plato finger paints so you really need to read labels on everything being when you're going gluten free that's right and a great guide to help you through your healing. Journey is the autoimmune solution by Dr Amy Myers. She personally came down with an autoimmune disease when she was a medical school. The the first sentence in her book is about ten years ago. I developed an autoimmune condition and conventional medicine failed. I don't want to fail you. That's pretty interesting that is so profound. I read that book cover to cover and that I those I two cents just captured me because that's right exactly how I felt right nine ten years ago. When I was trying to figure out my son's health problems conventional medicine failed time and again so yeah if you think you have an autoimmune disease or you know you do that that is a great book the Autoimmune Solution by Dr Amy Myers and she really talks about a lot of the basic principles that all of us at nutritional weight and wellness believe in that's right? It's all about eating real food eating protein to support port your immune system eating the healthy fats to heal that got wall and certainly eating plenty of fruits and vegetables. That's right we do have an excellent class online called going gluten free the healthy way and Cassie it teaches this class. She shared essential information that you need to know and many great tips that she uses so you can find going gluten free the healthy way on our website at weight and wellness dot com just click on nutrition classes and then scroll down to find that class and now he's great. That's a great resource. Yes that was quite a few years ago now that my colleague Mary how John I taught that but it's just a lot of timeless information definitely in that class and I I WANNA stop here to make the make sure that the listeners are realizing that it's not just Joanne and me and Amy Myers who say get the gluten out if you're suffering with a chronic health problem <hes> Dr Mark Hyman pretty much says the same thing in one of his newest books. I don't know if you've heard of his New York Times bestselling book called food. What the heck should I eat? Yes I love that title. That's great in his book. I'm in a quote him here. Dr Mark Hyman says you don't need grains rains at all you can get the nutrients you need from other less problematic foods like vegetables. We don't need bread. How about some sweet potato could exactly who cannot oil one of my favorite things and in fact another well-known doctor is saying the same thing as us and Dr Hyman and that's Dr Fa- Sanel? I'm sort of a Groupie of Dr Channels. He is a leading expert. I think worldwide in in the area of disease and gluten sensitivity he's from Harvard and first of all. I want to say that Dr Fasano says Non Celia Gluten sensitivity is a real ailment but get this Joanne and I read anything I can get my hands on that where he's interviewed or any of his research. He also says anyone who eats gluten even if you don't have ILIAC disease you don't have a gluten sensitivity. Anyone who eats gluten is doing a small amount of damage at the very least to their intestinal lining creating leaky gut inflammation. The human body wasn't meant to digest gluten. Wow that's pretty fascinating. So what is the bottom line concerning eating gluten grains and chronic disease. The truth is there isn't a clear cut answer. There may be multiple reasons leading to chronic disease or auto muting autoimmune conditions and eating gluten grains can be one of those reasons so as Dietitians nutritionist we look at all aspects of our clients health. One rate reason may be a lack of sleep or low vitamin D level or eating too much sugar or too many process carbs drinking excess access alcohol or eating Gluten Greens. Those are just a few of those maybe problems that will lead to chronic conditions typically. There are vast number of reasons leading to these chronic disease or autoimmune conditions therefore it takes time and patients to help our clients become rebalanced so if following a gluten free diet put your symptoms into remission you found your personal reason then and so research simply. May you need to catch up. I love that you found your personal reason stand by it. Stick to it. If you need more ideas and more support I really encourage you to make an appointment with the nutritionist at our office but also check out the latest blog on our website light weight and wellness dot com. It's called seven ideas for summer snacks on the go. There are some delicious recipes on there in that was posted by Melanie Beasley just this last week that's great. Yes you'll get some great ideas ideas there so in closing. I hope we've helped you to help you figure out this journey and hope hope you're interested in giving gluten free way of eating trump a try our goal at nutritional weight and wellness to help each and every person experience better health through eating real food. It's a simple yet powerful message. Eating real food is life changing. Thank you for listening and have a wonderful day.

gluten sensitivity Joanne ILIAC disease inflammation autoimmune disease Dr Pearl Mutter United States Joanna Dr Mark Hyman Celia Cassie Wenas skype New York Times Britney licensed Dietitian Alzheimer's disease Alzheimer Celia Disease New Cosa
Tips for Feeding Kids Who Are Picky Eaters

Dishing Up Nutrition

43:39 min | 1 year ago

Tips for Feeding Kids Who Are Picky Eaters

"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. He'll stay tuned for practical realize solutions for healthier living through real booed nutrition. Slow down to you got to make your mom Tom last just getting down. The cobblestone crew the welcome to dishing up nutrition. This show is being brought to you by nutritional weight and wellness as registered dieticians and licensed nutritionist christianised nutritional weight and wellness. We work with a variety of different children every week and many of them need special diets we also you work with children who have digestive and intestinal issues and of course we have a lot of clients who are on the autism spectrum and oftentimes they have really strong likes and dislikes about food. There might be a food that they won't even go near because of the color or the texture and then there are some foods that they want to eat every day at every meal. If you haven't recognized my voice yet I'm cassie weakness. I'm a registered and licensed. Dietitian and I personally have learned a lot about what it takes to shop and cook for kids. Who Have I guess you could say special diets because as many of the longtime listeners know all both of my kids have CEAC disease and they also both have dairy sensitivity and if you're not familiar with CEAC disease in short that is a genetic genetic autoimmune condition where your body starts attacking itself. If you get even just a crumb of gluten so we're really strict about keeping keeping our bodies and our house one hundred percent gluten free and if there's any mom's of middle schoolers out there you know how active that age can be in both of my kids are in sports and they have active social calendars so you can imagine I am always trying to stay on top of the planning and the cooking of the meals to make sure that their nutrient trian level is more than enough for their growing bodies. Yes and we also work with children who are going through that picky eating phase as a parent of three young children. I know that phase really well. These are kids who don't even WANNA try foods. They refuse to eat foods that they once loved and and they tend to drive their parents crazy. Every time they refuse to eat whatever is put in front of them. I am Theresa Wagner. I am also a registered and licensed Dietitian a happy to tell you that this picky eater stager stage is usually done by the time I am. Kids are about six years old. Well at least hopefully your how's Julie. We we say usually gone by six years old but not always and even if the pickiness does subside at six we parents and snow that mealtime can be a real struggle and pretty darned stressful up until that time so today we've invited Jill Castle to join us by phone to discuss strategies that she's found to help kids move through the picky eater phase a bit more smoothly. Joe Castle is a registered Dietitian. She specializes in pediatric nutrition and she's the author of a book titled. Try New food how Oh to help picky eaters taste eat and like new foods yep and for the majority of the show Jill Doe Castle join us to share her knowledge and expertise tease about how to help picky eaters brought in their eating horizons and I love that because I think a Lotta Times as parents. We think we have a pretty good idea of what we should be feeding or at least hopefully we have an idea of what we should be feeding our kids but sometimes it's that how that's really tricky and then near the end of the show our very own cassie. Weena will share her expertise on how to manage feeding kids who are both gluten and dairy sensitive. I'll be asking cassie to share some of her tips tricks and recipes yes and yeah. I know this hour is going to go all fast but we'll try to squeeze all of that. In before we get too far into today's topic though besides picky eaters we we are fully aware that some kids have a condition called avoidance restrictive food intake disorder and this is serious this can interfere with with the child's weight can interfere with their growth even their daily functioning usually kids with avoidance restrictive food intake disorder. Don't eat enough on a daily daily basis to meet their nutritional needs so this is a much more serious eating problem than just being a picky eater and if you have a child with this disorder I feel it's really important to get professional help because I am a Dietitian and a parent of three young children and have many friends with young children. I know Oh that picky. Eating is common in childhood. Statistics show that thirteen to twenty two percent of children between the ages of three and eleven are considered picky eaters. Most young children outgrow their picky eating but a small percentage hang onto that pickiness into adolescence and then some people never really get over it. I know a couple of those adults due to go. If you're a parent listening and you have a picky eater or maybe you're a grandparent of a picky eater. I know that you're going to be able to pick up some strategies from Jill Castle some strategies that she has developed and taught hundreds of parents over the years. Jill is apparent of four children herself so so she was able to try out these strategies on her own family as she developed them so with that Jill. I want to welcome you to dishing up nutrition. We are delighted delighted to have you on the show this morning. Thank you for having me. You are welcome. We are going to really make use of our time and pick your brain here today a day but I just to ease us into the topic. We kind of established that having a child who's a picky eater is fairly common. Can you tell us just how common is it is. In terms of statistics sure well the research is sort of all over the map on you know the percentages in the United States however ever about half of two year olds are considered picky twenty one percent of three to four year olds so that preschooler older toddler preschooler age and about eleven percent of nine year olds and that number is growing with with more and more children in having learning challenges and behavioral challenges. There oftentimes associated with sensory challenges around food as well so that percentages ages is a percentage. That's changing yeah and I would agree with I mean it and this is not research. Basis is just personal experience base. It just seems like that is such a topic of conversations as with parents right now is the struggle with food yes and and if you look at the data to parents perception of picky eating as quite right larger than the actual picky research about twice there's twenty five percent of kids who who are actually picky eaters about fifty percent of parents believe their children are are picky eaters. Okay depends right like Theresa Jason. I WANNA eat Thai food and asparagus spears and yeah it depends on perception yeah and you know you from my experience and my first child was beginning with solid foods. I just assumed he was going to eat well and eat a variety of foods because that's what I do and I was just assuming that because that's what I did that's what he would do to. I wasn't prepared for a picky eater and so I made a ton of mistakes in that process of you know e introducing foods and my reactions and all of those kinds of things and eventually I engaged in those picky eating battles which nobody wins that battle all right Joe that's right and they just experienced a ton and still experience some frustration and that's what I hear from parents is that frustration and that guilt how you know maybe for first time parents or the beginning parents. How do you initially deal with a picky eater so that it doesn't it develop into a long period of time and it's just a quick phase. Yeah I think I think for parents who are just starting out if they can sort of wrap if their head around the fact that this is a very typical thing that will set in at around two years of age and to not be surprised about it but to be prepared for it because I I literally have clients where the parents will talk about how well their babies are are eating and they eat everything and then literally the next week. They're like oh my goodness. They're eating nothing it really can change overnight and when that happens. I think what parents can can do to sort of be prepared for that is to realize that around age neo phobias set set sets in neo phobia is a scientific word for fear of new food and it's just a normal developmental thing that happens and and and what parents can do about that is to not get dissuaded but just to keep sticking with their game plan and and chill and parents should have the game plan for for feeding their kids you know when we're thinking about what we want our children to be when they grow up we think about all different kinds of things related into their education and their intelligence and their social emotional interactions we should be thinking about that as well for their eating habits and in order to grow a healthy. Peter we have to always be exposing them to a variety of different foods even if they're rejecting them or not interested in them so from a parenting perspective respective just realized that you still want to offer a variety of different foods. You don't want to react when your child refuses food. You really just want want to sort of be like okay well. We're not doing that today. We'll figure we'll. We'll try this another day. You know just very upbeat. Positive neutral reaction action to any kind of fear of new food food rejection food jags. Those are other typical signs of Food Jags when a child wants to eat the same thing over and over and over we're again and then I last piece of advice. I always tell parents you know. Don't ask your toddler what they want to eat because they're just going to tell you exactly what they know and our job as parents is to really sort of set that blueprint and the trajectory for food variety and in doing that we need to expose our children to a variety of different foods you know. I think that that is a great game plan that you talked about out but we have to take a break so you're listening to dishing up nutrition and today we are discussing how to help picky eaters taste eat and like like new foods with author and pediatric nutritionist. Jill Castle you can learn more about Jill Castle and her books programs blog and podcast at Joe Castle Hassle Dot com knowing how to eat the right foods can change your health. Change Your Body and change your outlook. That's what they preach at nutritional weight and wellness and Christie in one of their success stories hooves it yeah I battled my weight all my life trade 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 that nutritional weight and wellness I did I heard about it on dishing up nutrition the radio show and and decided that it was a good thing for me to try and how did it work. It worked great. I took the nutrition for weight loss twelve week class. I lost forty pounds and more importantly we I feel good. I'm healthy no aches and pains. I sleep better than I ever have. It's just perfect and personalized for me could nutrition for weight loss help help you like it helped Christie. You can take in person like she did or take the class online find out more weight and wellness dot com or give them a call six five one six nine nine three three four three eight. Welcome back to dishing up nutrition if you're just joining us I'm Cassie Wenas. I'm a registered and licensed dietician. I'm in studio with my co host Theresa Wagner who's also registered and licensed Dietitian and we have a special guest joining us by phone. Joe Castle and our topic is tips for feeding picky eaters before we get back into that topic just a little bit of housekeeping. I want to let everybody know that coming up in November Saturday November ninth ninth. We are offering our ever popular menopause survival seminar again. This is a favourite seminar of many women in and I know it's because there are a lot of women out there today who are looking for natural ways to manage their sleep problems to manage their mood swings wings to manage their hot flashes. All these things that lucky us we get to deal with when menopause comes on a lot of women also struggle with unwanted weight gain during menopause at nutritional weight and wellness. We like to say take charge of your nutrition to take charge of your life. If during menopause or that could just as well be during peri menopause or during post menopause look you have November Ninth Open. Come spend the day with Joanne Dianne and Dr. These ladies say they liked to give you some menopause zest. It's really a fun class. They they laugh laugh but they talk about some serious topics to and really give you great answers to help you feel great again and if you have any questions or if you know you want to sign up you can call call the office at six five one six nine nine three four three eight or you can go to our website at weight and wellness dot com and click on nutrition contrition classes and you'll find that menopause survival seminar there and you'll find additional information okay so Joe Joe. You were just talking about a lot of great tactics before we went to break. I loved that you said don't react and I think so many of us especially with that first child are prone to reacting and I think you alluded to this in your book. A positive reaction can can sometimes be just as harmful as that negative reaction right we don't we just don't want to be reactive and and thought that I had when I was listening clean to you just before we went to this commercial break was I feel like this has worked well at our house. Anyway I will serve up the food food and I really try hard not to react and I would also say while my kids aren't picky eaters per se they're not super adventurous like my husband and I are either so meals can sometimes feel a little boring but I feel like as long as my husband and I are modeling healthy the eating with a variety of different vegetables and meats and I think they'll come along eventually and in fact I saw this happen and then I want to turn it over to you and let you comment on this but my son who's thirteen. Just this year will let me back up so for years. I've been serving Taco Salad at our house so for my husband and I that's that's a bunch of Romaine lettuce and some vegetables with the tackle meat and sour cream and salsa on the tap my kids however sit right next to us and they dish up just the tackle meat and the sour cream and maybe a little salsa base skipped the Romaine and the vegetables just this year. My thirteen year old asked when I served it up here a month ago if he could have the Romaine in the vegetables. I'm like yeah my head thinking. Yes actually having a salad so I feel like if we could just keep muddling it. Do you think most of the time kids will come along eventually I do I do. I believe that I've seen that in my own children as well and and I think it helps parents to understand too that combination foods are really hard for kids especially when they're young and if you can separate them out like your children naturally did with your Taco Salad that they can still get the same foods they just some kids don't like them to be piled on top of each other or to be mixed ext together or to touch each other and so it's okay if you deconstruct a Taco Salad and and serve it in fact I liked to serve what I call a dinner bar approach to foods wear all and this is really for older kids but where they can pick and choose from the meal elements it's or for the from the entree elements and compose their own plate and I did that a lot with my own children too but just to to for for the listeners you know this is a long game. We don't raise healthy eaters overnight. It's a it's an eighteen year process and modeling showing kids what it's like to eat. Well what it's like to sleep well to move your body every day. Those are the things kids need to see on a regular daily basis. Yes and they learn those behaviors over time when they do see them what can happen with parents in in relationship to picky eating as that they give. It's up. They give up on vegetables. They give up on complicated meals because their their child rejects it and so therefore they think I'm I'm not going to waste my time. I'm not going to waste the money and in giving up they just unfortunately kids lose that opportunity to learn with if time and so that's the other piece of it is don't give up. Just keep your keep on your game. Plan model be adventurous with food yourself have nutritious foods and balanced meals show up regularly day in and day out and your child literally will figure it out. It may take some kids years. It may take some kids months but they will figure it out yes. I think that that's that's good advice. I feel like it's so true to how what's going on in my my house right now. I'm eating a lot of leftovers because I refuse to give up. I feel like someday someday. I'm going to have the situation yeah said it's it's a long game long game any really long when you're in it yeah yeah yet when in your in your book you try new food how to help picky eaters taste eat and like new foods. You said it's important to understand the difference between tasting and eating food and your your book is called. TRY NEW FOODS NOT NECESSARILY EAT new food. So could you explain a little bit about what you mean. There sure so there are steps you know to go through before you actually eat a food. Eating food is consuming it right swallowing it. It goes into your stomach. Your digestive system but tasting acting is very different tasting can be licking it can be putting food in your mouth and taking it out it could be kissing food so so you get the flavor on your lips and even before putting food around or in your mouth and taking it out the experience the sensory experience of engaging with food from touching it to smelling it to picking it up and feeling it or unwrapping a banana or clementine nine just that interaction with food really loads the sensory system with a lot of feedback and some children need to have those pre free eating or pre tasting experiences. Some children are willing to do the tasting piece of it so licking chewing it taking it out everything saying before you actually swallow the food and when you swallow the food that is eating yes. I think one thing I heard either I heard podcasts cast or or in your book was that we shouldn't be so worried about them getting messy yeah like cleaning them up after every bite and and I love if you talk a little bit about imports of that in just a minute but we have to take another break so darn commercial comes fast. You're listening to dishing up nutrition this morning. We have Jill Castle with US via phone. Jill is a pediatric Dietitian and author of China food how to help picky eaters taste eat and like new foods foods. She will be sharing some strategy. She has found to successfully turn picky eaters into adventurous eaters. Welcome back to dishing up nutrition brought to you by nutritional nutritional weight and wellness before we jump back into our topic of tips for feeding a picky eater. I WanNa talk just for a minute about heart health and first first of all. I'm really happy to say that most of our clients when they come in for a consult they've had their cholesterol numbers tested it in fact I find or when I was in clinical practice. I found that most people were getting their cholesterol numbers tested yearly so they knew their total cholesterol new their HDL their LDL L. D. L. and a lot of people also had that triglycerides number tested however and I don't know if you still see this today theresa in Clinical Clinical Practice. Most clients don't really know what that triglycerides number means no really they might know the number but they don't know that that number kin skin tell us a lot in terms of cardiovascular risk for example somebody with a triglycerides level of three hundred would have a higher risk of having a heart attack or a cardiovascular event then somebody with a lower number regardless of what that total cholesterol is is in fact if we look at statistics somebody with a triglycerides of three hundred has about a twenty eight percent higher risk of having a heart attack or some other cardiovascular risk versus somebody with a triglycerides one hundred so if I've piqued your interest at all if you WANNA learn more we have several weight and wellness series starting here next month in October and they're packed with great information about our overall health but also also specifically about our heart health in the six week weight and wellness series. We we spend two hours so that six weeks series is twelve hours total all but we spend a full two hours focusing on heart health and helping the class participants understand how their cholesterol numbers affect their overall health what normal cholesterol numbers look like and how to eat to normalize those numbers if they're a little out of whack and I think it's a great series series for the entire family. Parr's the entire family can learn how to manage their their cholesterol and just get heart healthy through eating real food now now. If six weeks is too much of a time commitment because of your current schedule we also have our weekend weight and wellness series. That's coming up here October Eleventh Twelfth and Thirteenth both of these weight and wellness series as well as that menopause survival seminar. I talked about earlier in the show offer continuing education credits to both nurses and social workers so that's a little added bonus. If you want to learn more call the office at six five one six nine nine three four three eight or again you can go to our website weight and wellness dot com so getting back to our conversation about tips for feeding picky eaters. I thought it was interesting. Jill listening to you before commercial talk about how it tasting is very different than eating dean and it reminded me in for the life of me. I can't remember what I had served that night but about a year ago my younger one whatever she put in her mouth that I had made that night the look on her face and she looked at me and it was like mom I can't and I said okay go to the garbage and spit that out. It was really calm. I'm really proud of myself because she was ready to spit it out on her plate. Okay to the garbage. Spit it out. You know I didn't make a big deal again. I can't remember what dish was. I probably didn't make it again but but she of the two kids she certainly is is the one that will have more issues shoes with food even though I wouldn't necessarily call her picky but but I love that you know okay taste it so she tasted it and I didn't push it and you you know I I just I really feel like she will come around another thing. July love to have you comment on when I was reading your book you talked about some research in your yearbook in which they discovered that babies between four to six months old are actually more receptive to a variety of different flavors but after six months and they become less receptive to new foods new flavors. I think you called it the honeymoon phase. Can you talk more about that yeah so so the research tells us that there's a flavor window bef- between four and six months and actually can extend up to about eighteen months and basically what that means is that that's the time when babies and young toddlers are very willing and open to trying new flavors and new new foods and new textures and that's why it's so important if listeners out there have infants to start solids right around six months because is we want to take advantage of that flavor window and in that period of time the goal is really to introduce as many different foods and flavors as as we can and now with the Food Allergy Prevention Recommendations we do want to introduce things like fish and and eggs and milk products that have been baked into foods. We WanNA introduce those things all within that first year of life by twelve months partly to prevent food allergies but also to introduce all these different foods and flavors That's the honeymoon phase. I call it that right because it's a wonderful time. Feeding babies are very open. They enjoy eating. It's rewarding for parents to feed their babies because they see them. I'm enjoying food and then after eighteen months we start to get into that NEO phobia fear of new food that the picky eating stage starts to creep in and so again you know that is that's what that honeymoon phase is and and again the goal is to introduce who says many foods and flavors spices herbs different textures the gates are wide open really so would you say during that honeymoon honey moon phase especially at the start of it. It's it's important to not go right to the sweeter foods or not to start with the fruits because if they get that sweet flavor are they going to be less likely to be more open to the more savory flavors there's no research that really shows that but but from a practical standpoint you know babies are growing in utero in amniotic fluid amniotic fluid is sweet and if you nurse your baby or you breastfeed your baby breastmilk is sweet and it's fatty so those taste buds get are really primed for those flavors in fact a lot of people will say that babies are hardwired for sweet and fat and by six months when we introduce solids they learned to like salt the challenge is that you know vegetables are bitter and that is not a flavor that that infants are used so they need to learn to like that flavor and the way they learn is through exposure to those foods so exposure to vegetables so yeah. I mean I think when we're talking about introducing solids to infants and going along that progression of solid food it makes sense to to yes introduced dispatch tables. meets also because that's a learned. That's an more Mommy Flavor and oh mommy is also a learned. taste aced. It's not something babies are born with so exposing infants to those types of foods early on certainly helps them except those those foods later in fact we have research that shows baby to eat a lot of vegetables in that first year of life are less picky and are more likely to like and accept vegetables at at like seven years of age. Oh interesting in your book you also another thing I thought was interesting. You mentioned that in the first thousand days or in other words the first two years of life the brain and the body are developing like no other time and we need so many nutrients especially okay for proper brain development. Can you talk about at least just a few of the important nutrients for brain development in the short. ABC's yes yeah so we're having so much research. Come out on brain development right now. I just actually interviewed a brain researcher for my own podcast and what we know in terms of that first five years of life really but even the first thousand days that first two years of life nutrients like a mega three fatty acids particularly. Dha is very important in terms of not only just laying down the neurons in the brain but connecting them. There's an enormous amount of connections that happened in the first five years of life in the brain so the brain is growing. It's developing vein. It's learning and you can see that in everyday life with infants how quickly they learn and they can mimic. That's all part of brain development so so things like a mega three fatty acids. Dha Epa A. L. A. Choline these are all very important to brain development element. We also know that iron is very important to brain development and zinc and one could argue that all the nutrients are very important to brain development element and they are but those are some of the nutrients that we actually have research on and we know that we need to get or pay more attention into those nutrients in infants. So how does that translate. You know for parents in the first five years. We want to make sure fish. Children are eating fish fish early on cooked fish like salmon. It's a fatty fish. It's full of omega three fatty acids eggs full of choline and if they're Dha fortified certified. That's even better so really helping parents understand how to translate some of these brain nutrients into real food that they can feed their children nuts and seeds also are great additions to the Diet and the only caveat with nuts is to make sure sure if you're introducing them to your infant or young toddler there in a form that the child won't choke on so that's either kind of pulverized nuts or or it's a smooth paste like a nut butter is a good option or even now you can get peanut flour that you can mix then then you're baking or or mixing. OATMEAL but yeah we want to be focused on brain nutrition and then the other thing is is bone development calcium vitamin. D is are very important to the body bone growth and the iron zinc that I mentioned also just you know babies after six months of age are kind of on their own for their iron status. They're not they're not using using what was delivered or or given to them by their mothers at delivery so they need meats. I'm a big proponent of of meat as an early food in Info in the infant diet not only because it's a rich source of iron zinc but also it's a flavor that is it's challenging for toddlers so exposing them babies too early helps that toddler be more accustomed to that flavor. You know jail. You won't won't get any arguments from us there. We are big your big fans of that. Yes each your your meat. You're listening to dishing up nutrition. We have been discussing discussing the book. Try New food how to help picky eaters taste eat and like new foods with author Jill Castle. If you're struggling with a picky eater we encourage you to pick up the workbook edition of her book. It's such a useful tool. Joe Will Walk you through her stategy strategies step-by-step as to how you can make your mealtime and enjoyable and fun time with your child instead of that frustrating experience. You may be encountering. Today's show has been a whirlwind of information mm-hmm but as I mentioned earlier you can learn more through gills books programs and her podcast at Jill Castle Dot Com next next week join DR and Marcy as they discuss the happiness diet so that sounds interesting to you. You'll have to tune in next Saturday. Welcome back to dishing. She nutrition before the hour gets away from us. Trees and I really WANNA thank Joe Castle author of try new food how picky eaters taste eat unlike new foods for joining us this morning and sharing her knowledge and her expertise site think Theresa would agree. We could listen to talk for another couple hours whereas Joel. This is great information and thank you. You're welcome and I know all three of us being Dietitians. We all believe that if you have have a child with food sensitivities or if you have a picky eater it's essential to make sure your child is getting adequate nutrients so they continue can you to grow and develop as they were meant to end the longtime listeners of this show know that we are big proponents whether you're a child or an adult we're big proponents here at nutritional weight and wellness of always getting the magic number three on your plate when you sit down to eat so that means quality protein lots lots of vegetables and healthy fats and and with that avoid or at least try to really really limit the processed oils and I think there's four big offenders. Those would be the soybean oil. The corn oil cottonseed oil and the canola oil well. If you find those in an ingredient list just don't buy that food. Don't even bring it into your house. We know that real food not processed. Food is the source of all of the key nutrients for that growing body and growing brain in your young kids and if you feel you need support to help your picky picky eater. Try Taste and eat new foods. Don't be afraid to give our office a call at six five one six nine nine three four three eight and inquire fire about setting up an appointment with a registered Dietitian or a licensed nutritionist. We would love to help you with any picky eater in your household whether it's a kid or or a teenager or maybe even an adult so let's see getting back to some of these tips as we were talking about with. Jill something that I was telling Theresa this in the break room before we came on air this morning I I have known probably just from parenting books that I've read over the years not to label my kids and maybe some parents just know that intuitively for example. If your kid hit isn't good at math. You don't want to tell the whole world. She's not good at math because if your child hears that they're not even going to try. They're going to say well. Mom says I'm not good at math so I try. Basically you live up to that label in you actually state that in your book. Joe You said don't label your child a picky eater because does they will live up to that. They will will become one and honestly I never thought of that labeling piece in terms of eating so I thought that was really really helpful. Do you want to expand more on that short. I think what's what's important to know. Is that you know as parents we want to you have a growth mindset when it comes to our kids and their ability to eat and having a growth mindset means that we recognize that our kids are learning and they're evolving and I think if you can portray that attitude to your child with statements like I know you'll learn to like these foods someday or I we know today might not be the day but I'm confident that you'll figure this out. I'm confident you'll become you know more adventurous with eating if you instill that that positively and that growth mindset in how you interact with your child. I think that that goes a long way for kids. It builds their confidence. It empowers them and into in and it also can help them. You know develop a really positive self esteem I think it's dangerous when we when we tell our kids when we make comments to our children that they're picky eaters or you're a big girl or any kind of comments that are are personalized to who they are. I think as parents we really have to be careful about that and in our society today unfortunately it's really easy to put those kind of labels and those kind of comments on children or even other children or even on ourselves and we have to be careful because children really are like sponges they absorb all of this and they internalize it and that can you know obviously not turn out well for some children. Wow great advice right. Those were the words we say are so powerful yes now we only have a few minutes left but I really wanted to talk about one of the last I recommendations that you have always done with your family and that's having family style meals and let the children dish up their own food. So can you tell us why you recommend and this style of meal delivery. I guess yeah so several reasons but I think the biggest driving forces one of the things I've learned learned over the course of my career and being a mom. Is that you know child. Nutrition isn't just about getting the right food on the plate. It's also about that feeding interaction and and then the third component is building autonomy in children so we want our kids to grow up to be healthy eaters but we also want them to choose healthy food food on their own without our encouragement or prodding or or pushing and in order to do that. We have to help children become autonomous with food food and family style. Meals are one way to do that. There are several ways to do it but this is one and it's one of my favorite ones because essentially it also honors the Division of responsibility which is a term coined by Ellen Sadder where the parent is in charge of what the meal content is the timing the place of the meals and the child really is in charge of whether they're eating what you serve and how much so a family style meal is basically the parent makes the meal L. Places the different food components in bowls and platters in the middle of the table and the family including the children they pass around these bowls goals and platters and each individual picks out what they want to have on their plate and what they want to eat and it really eliminates a lot the drama and stress and struggle at dinnertime because kids are in charge of themselves and you know the the caveat with it is that parents really need to make sure that they're offering the major five major food groups on the table fruit vegetable whole grains lean protein and dairy dairy or non dairy substitute whatever the family is using but they're they're providing that well balanced meal and they're allowing the children to pick and choose from what's on the table. There's no backup meals or snacks afterwards to make up for the child that didn't choose anything when a parent is planning ending those family style meals. They want to pick one or two foods. They know that most of the people in the family will enjoy and eat oftentimes. That's a fruit or for a glass of milk or a bread or rice or pasta product but you do want to include at least one or two items that that the people like and enjoy eating you know and I would say I love that. Jill and I would say most meals that is what we do at our house but I have also may be incorporated a little bit of nutritional attritional weight and wellness philosophy in there too because the kids have to choose at least three things that being a meat a healthy carbohydrate great which usually is a vegetable and healthy fat and then if they want to go back for seconds and honestly they're not usually hungry enough for seconds I think because we try to eat every three hours hours to stay ahead of that hunger but if they want 'cause this will happen. If I make mashed potatoes they often want seconds on the mashed potatoes but the rule is if you're hungry enough for seconds for mashed potatoes you need to take a little meet with your mashed potatoes balance that out so just trying to not allow them the Carbo load which are taste buds tend to want to do uh-huh uh-huh yeah. There's there are variations on family style meal that I will coach families through particularly if a child how old is carrying extra weight and it's not to promote weight loss necessarily but to promote better balance in their diet the other tricks is that often coach families on as you know when you're putting out a plate of meat make sure you're you know cutting the pieces of meat into normal portion sizes three or four ounces for a child piled great advice and I would love to keep listening to you talk and I listen to some of her yeah because I want to hear her voice more are and we apologize. We didn't get to any of the tips for eating gluten and dairy free but we're at the end have day. Thanks ladies. Thanks for listening. Everyone thinks Jill 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. Product statements have not been evaluated by the F._D._A.

Jill Jill Castle registered Dietitian Joe Castle Cassie Wenas Joe Joe Jill Castle licensed Dietitian Theresa Wagner United States Jill Doe Castle Theresa Christie Tom Julie Romaine Jill Castle Dot Com
Weight Loss Problem - High Estrogen

Dishing Up Nutrition

43:50 min | 1 year ago

Weight Loss Problem - High Estrogen

"Gum to dishing up nutrition with license nutritionists 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 fast. You got to make the MOM last kicking down to dishing up nutrition ratty by nutritional weight and wellness. I'm Melanie Beasley as a Dietitian when I work with clients who have cancer I._B._S.. Arthritis FIBROMYALGIA M s diabetes and many also WanNa lose weight which brings me to the topic of our discussion today we'll be discussing discussing eating and lifestyle habits. You may currently have that may be holding you back from your health and your weight loss goals and Theresa Wagner who is also registered in licensed Dietitian isn't studio with me this morning earning theresa. How many years have you been helping clients that nutritional weight wellness welcome Morning Mall? I'm excited to be here with you this morning. It's fun to see each other yeah so to answer your question. I've been teaching in counseling clients at Nutritional Satan Wellness for the past four years so time goes by pretty quickly doesn't seem like it could be that long already. Many of my clients are surprised that are teaching and counseling style quite often. A new client will come in thinking. I'm just gonNa tell them you you know start to count calories or track those Fat Grams Start Drinking Diet soda but that's really the furthest thing from what we teach <hes> we help our clients look at their current habits and their behaviors into regards to what they're eating and drinking and and we also have them look at how well that they are sleeping and help them if they're not able to sleep well to sleep butter. Everybody needs that yes. I always say to my clients. You may know that eating a balance of real foods is best for you but if you're constantly driving through the fast food lane ordering pizza to be delivered you are stuck in old unhealthy eating habits so let's try and find out why you're eating this way so that you can truly truly understand the negative side effects of this habit we can help you adopt better eating lifestyle lifestyle habits and we call this self-care habits for health and weight loss yes and today we want go over some of the habits that might be holding you back from losing weight and then maybe suggest some new habits to help prepare you forward so that we can reach those goals. Absolutely that's our goal we will even discuss how and why you got into some of these unhealthy habits in the first place. I think that's important <hes> for instance. Do you know what the biochemical reason that you got into ordering that coffee MOCHA and the cookie at three P._M.. A._M. Every afternoon some of you have given up the cookie but are you still picking up that coffee MOCHA that Caramel macchiato. What is your body saying to you while now have you heard or read some of the research that says forty percent of what we do every day is based on habits yes and not an actual decisions that we make yes so forty percent of what we do is based on her habit one great example all of this is we brush their teeth every day at bedtime? It's just automatic you wash your face. Brush your teeth just as you would after breakfast in the morning we don't think about it. We just do it ingrained. You know there are family or our own rhythms rhythms right. They say to my kids. Have you washed brushed the listeners as you think about this. Do you have habits that are holding you back. Here's another question for you. Are you still skipping breakfast. Research tells us that people who skip breakfast have a higher risk of becoming obese which is contrary to what people think back on the Calorie and calorie out days right <hes> many people are actually skipping breakfast the save on those calories unfortunately they are still living with the old misconception that calories count boy. I used to teach that guilty in some of those people may have but unfortunately when you're still living in that meant misconception you miss the reality that misconception is not supported by research findings <hes> I S I am familiar with the all save my calories for later strategy and if you think about it if that's view. How long does that strategy work for you? If you develop the good habit of eating some protein some beneficial fat some vegetable carbohydrate your metabolism and your energy will dramatically increase. I'm pretty pretty sure a number one and number of you tuned into the show a few weeks ago when Dr and Marcy interviewed Dr Bob Annette she was the as she is the author of well-designed Life Dr Bob Annette yes Dr Bob Minute encourages people to actually design their nutrition to support a healthy lifestyle. She also said at first. You may not be perfect but keep trying until you find the solution that works for you. That's Aleutian Yeah Yeah. It sounds a lot like what we do and what we say to people design that nutrition plan and then you don't have to be perfect for it to be successful and we're always looking with our clients. What is the solution or I call it the switch yes that works for that particular client and it really is about substituting one habit with another habit instead of just trying to stop yeah? The solution for some of US could be eating eggs and vegetables sauteed in butter for breakfast if you don't have time to make eggs and I hear that law or you don't happen to like eggs or you're allergic then maybe a protein shake is the answer for you. I number of my clients have a bowl of chilly for for breakfast while others have full-fat cottage cheese blueberries and sliced almonds. It's funny clients will look at you and say I can do that. Thank you have some Jelly for breakfast. Yeah one of my favorites is leftover steak bites. This is grilling pulling season. If I've got leftover steak or <hes> pork chop I saute in cubes with some sweet potato and then some sweet peppers and mushrooms and that's a wonderful breakfast. Yeah sounds good. It's also you know thinking outside of the box. I think we have this idea. That breakfast has to be a certain thing you know and so. I love that idea when you are designing your plan for breakfast. What do you think it'll be? You don't have a client who loves organic organic liver sausage. <hes> some people just love it you hire them. I do too because it is such a nutrient dense food so in any case this client liver sausage and then she she has apple slices and apple slices in almond butter for breakfast and it just works for her. You know that might not work for everybody and so you think that idea doesn't necessarily sound it for you. It's just another example like Mela saying it's just thinking outside of that breakfast box rocks that were we sometimes tracked within what that client said to me as she said since you gave me permission to eat healthy fats I love it. I'm not hungry and I have more energy and I've lost weight. My friends just can't believe it and that's common right. We hear that all the time because we are people are surprised that you can actually eat and lose weight and not be hunger and not be hungry because we are so conditioned to think that in order to lose weight we have to make the big sacrifices and we have to feel hungry in order for that weight loss to happen. We don't we don't so what is the habit or habits. You may need to change listeners. Take a minute to reflect on that do you do you take a trip to the vending machine on your break or do you reach into your desk drawer. Think about what's in there. After lunch to Nimble on pretzels are do you grab a candy bar in a coke at the convenience store also WanNa WanNa say do you have that Granola bar and you've convinced yourself that that people eat those granola bars they must be healthy right. They must be because they have these athletes these pictures of rock climbers on the packages right. They must be healthy so do these things things happen to you. In the middle of the afternoon. Normally you wouldn't even think about grabbing a coke or candy bar or swinging through and get in that Cafe Mocha but why have you lost control. The truth is low blood sugar leads to a lack of focus poor decision making fatigue and cravings this chemistry. This is not their character so clients tell us every day that their jobs are so demanding that they have to work twelve hours and rarely have time to eat or drink anything I hear this from my teachers so they have major blood sugar crashes causing them to experience out of control eating when they finally get to chance to eat you know theresa. I tell my clients just because you're starving doesn't mean your stomach is bigger than it was when you weren't starving the same size so just have a balanced meal before you dive into a huge huge portion of whatever you're grabbing which I think is so interesting because I've never thought about it in that way where because I've made that mistake of course of when I'm really hungry I eat more but I've got to keep that in mind now that my stomach is the same side size regardless so trees. I think it's time for our first break. You are listening to dishing up nutrition and we are discussing habits that will either help you achieve your your health. Andrew weight loss those goals are those habits that will hold you back from achieving those goals and we will be right back at nutritional weight in wellness. They know how you eat makes a difference in how you feel and that often good food is good medicine Edison and their client. Mary learned that firsthand I listen a lot of pain from inflammation in my body and I was also diagnosed with gout. The medication from my doctor made me gain weight so I was feeling desperate and then you took the nutrition for weight loss class at nutritional weight and. Wellness in class I learned how to shop and cook real food from scratch like what I eight. When I was a kid my body started healing and my joint pain is so much less now and I hear you your husband to the class Johnson diabetic and he's gotten results to his blood? Sugar sugar tested much lower since we changed how we eat and we both lost weight and how's it working we found out we can eat plenty of food. When it's the right food so we never feel hungry or deprive? Do you need the knowledge that can inspire change for you you and maybe your spouse to reach out to nutritional weight and wellness. That's waiting wellness DOT COM or call six five one six nine nine three four three eight. Welcome back into dishing up nutrition brought to you by nutritional weight wellness. Melanie and I want to share some interesting research about processed foods. Researchers are finding that processed foods are a much bigger health problem than we have thought in the past here are some results from three interesting studies. One on paper was published in the B. M. J. which was previously the British Medical Journal but it was recently shortened to the name B. M. J. One paper reported research found that the more ultra processed foods is or factory foods a person eight the more likely they were to get sick and die. Another study found that those who eight ultra processed foods were more likely to suffer from cardiovascular disease and the final study found that people who a more processed foods just had a higher risk of death from all causes wow researchers from the national institute National Institutes of Health found people who eight and diet of alter processed foods consumed about five hundred calories more per day than those people who eight whole foods that is so interesting people don't really think about in a when you're rushing especially but scientists are now thinking that processed foods with all of the additives I come frankenfoods sugar and the lack of fiber disturbs the gut microbiome. This is the trillions of different bacteria that line are intestinal track. There are happy bugs <hes> this disturbance in turn increases the risk of chronic disease and overeating <hes> and for many Americans half of the calories areas that they are eating in their daily diet. Come from these process factory foods those Franken food that you like to call them. We all know that those processed foods look what they look like. Don't we yes they are chicken nuggets head from fast food. We do not see chicken nuggets running around in the farmers field right no doubt the fast food from restaurants Chips Soda Pizza Cereal the list goes on and on so you will fill in the blanks or whatever you eat if it comes from a package you know it's probably processed during each break we will share more information about the harmful effects of processed foods so be sure and stay attuned well before we went to break we were talking about high blood sugar and how that affects our body and we know that high blood sugar is stressful on the brain likewise low blood sugar is also stressful for the brain considering. It's your habits that are often holding you back gets started by changing those simple by chemical reasons such as that low blood sugar or perhaps it's that lack of good sleep or lack of the quantity asleep that we need to break those habits. Maybe you're starting to realize that your auto control cravings for sugar probably started many years ago after you. You frequently skip meals. Maybe you are trying one of those very low calorie diet and you were experiencing those low blood sugars consistently. He you know you are not a weak willed person. You just have low blood sugar so true true. I often hear from clients. I'm successful in every other aspect of my life. Why can't I get this food piece right and I tell them you know it is not a personal defect of yours? It's blood sugar. Let's get it balance and you. We'll be amazed at your newfound strength that you have because it's not an issue of willpower. It's biochemistry. Absolutely it's not their character. It is biochemistry. No I bet some of you. Listeners are wondering what what do you do if you have a job that doesn't allow for breaks. I'm hearing that more and more here's an idea that my client who are unable to take breaks at work put into practice kind of protein bar into bite sized pieces such as a peanut peanut butter and berries are ex bar love that brand or the you can cinnamon swirl bars favourite and put the pieces and a snack bag you can also cut in epic meet Bar into pieces and put them into a bag then you can add a few almonds or Pecans and you can slip those into your pocket so you can nibble on them. Throughout the day may not be ideal but some of my clients even take a bathroom break and nibble will during their bathroom breaks but it's better than letting your blood sugar crash and feeling that out of control terrible feeling I think outside of the box and do do what my clients need. I mean we were always problem Willem solving but clients listeners. What do you have to do to say balances what you need to ask yourself to feel good right and I think that that makes us better employees? Do we have adequate fuel in our body in order to fuel our brain so we can think well N._B._A.. Effective at our jobs you know some of my clients make up three protein shakes at a time when they are able to. They said they kinda slip out for quick minute and drink a part of that shake or maybe all of just depending on how much time they have and I think mel. I think I heard a story from you. Have Kinda turn. Thank you. Tell people to do with protein shakes don't you I do think no matter how busy at work environment everybody's allowed to bring their coffee mug right there thermal iced coffee Mug so what I tell him as you make a smoothie you get a wide opening and one of those thermal iced coffee mugs and put your smoothie in there and that is your quote Unquote Coffee Yeah and those those cups are amazing at keeping things cold or hot you know so it's really a great great auction. This is one way that you are not allowing your work schedule to hold you back from your weight loss goals now if you fall apart and you order that Caramel macchiato which contains sixteen teaspoons of sugar and then also order those two small cookies with it that might have another teaspoons of sugar. You have just put twenty two teaspoons sugar into your body. Wow and this kind of dangerous because as many of you know cancer cells love love sugar also as far as our topic today sugar turns into fat on her body and sugar increases inflammation eating sugar products which include process carbohydrates is a habit that definitely definitely hold you back from weight-loss three-set good point to me is if someone is a person who says I don't I don't crave sugar. I don't have a sweet tooth. I go for salty food like tips. I always tell them what does that. Salt on usually on chips are pretzels. nacho chips or corn chips will think again because those Karbi processed foods turn into sugar. Do you know how farmers fatten up their cattle. They feed need them corned so that whole popcorn newsflash corn chips and popcorn fatten up people. I'm thinking <hes> one of my Kryptonite says gluten-free crackers. Yeah I cannot have balloon for. I'm Gluten Free Lebron. I don't buy those process gluten-free foods because when I'm tired and lazy I can slap some butter on it and think rationalize in the moment it's balanced by. I just don't have that in the house. I don't have my Kryptonite in House Yep. I love those justifications right. If it has butter on it then it's balanced. I have my car and my fat no matter that eight thirty two that's right and you know we all have those things that our own personal thing that we have to be careful with you know for me. The salted nuts. I really I could eat like we're talking about popcorn. I eat salted almonds like popcorn so I really have to be careful and measure those out prior to having them and speaking of popcorn and eating things like popcorn. I wonder how many of you have that popcorn habit. Did you know that the average American fifty four courts of popcorn each year how many Theresa Fifty Four Court Poli Buckets Melanie just mentioned that farmers feed corn to fatten up their cattle cattle. They also use corn to fatten up there pigs. So what do you think popcorn is doing to your waistline. Eating popcorn is another one of those reasons that forty percent of Americans are now considered obese and we used to tout popcorn as the diet food. Oh yeah absolutely so one of the horror stories I can remember twenty thirty years ago. Teaching twenty years ago was putting buttery flavored Pam spray on air pop popcorn and I think about how horrific that is knowing the research yet but I did that in college the I can't believe it's not butter spray. Why is it is it is it so I'm sure many of you listeners are thinking in king? Why is popcorn bad? There are a number of reasons one reasons that nearly all corn is genetically modified. Another reason is popcorn is cooked and popped almost always undamaged fats. Ask even if you're popping in healthy coconut oil the glycemic index is too high so I wanNA dig into the glycemic index here <hes> looking at the glycemic index of popcorn and how it relates relates to weight loss so let's start with the question. What is the glycemic index? It is the value assigned to food based on how slowly or quickly carbohydrate foods caused an increase in blood sugar levels. The glycemic index of sugar is one hundred cornflakes. It's eighty. One and popcorn is seventy-two those nimble numbers indicate that sugar cornflakes and popcorn quickly. Increase your blood sugar level on the other hand and apple is slowly releases. Its sugar with a glycemic index of thirty six. If you're a popcorn lover and eating popcorn at the movies it is probably a habit holding you back from weight loss so we'll talk more about that. When we come back from our second break you're listening to dishing up nutrition? If you're a person who includes processed foods in your diet frequently think again because researchers researchers are finding these foods increase the risk of disease processed foods are not created on farms. They are created in factories. They are pumped full of chemicals for Flavor and to extend the shelf life as well as additives for color. They're also full of refined damaged fats and that nutritional weight and wellness we recommend eating real food such as grass-fed meet organic AIDS Broccoli red peppers and sweet potatoes does and Spanish just the name some of my favorites real foods are full of ample vitamins and nutrients to support your health. The nutrition for weight loss twelve week class theories starting July is a perfect way to learn all about eating real food. We even have simple tasting recipes to share that are all made with real food and we'll be right back to dishing up nutrition. Let's get back to understanding the harmful effects of eating processed foods researchers have found a link between diet heavy and processed foods and an increase in inflammation one measurement that we often ask our clients to to after doctors for them to have measured is a blood test marker called C reactive protein or C._R._p.. For Short Good Inflammation Marker Yeah a lot of times. They're like well. What's that and and sometimes you have to have a little convincing with the doctors say? Could you run the number for me but a lot of times they're open to running it if you if you would really like to have it run so that that inflammation marker that C reactive protein we want you to you have that run because people who e an unhealthy diet of processed foods tend to have higher levels of C._R._p.. In their bodies and sometimes we just don't know how well we're doing with our diet and so it's a good way of checking in to see if we're doing as well as we thought or perhaps just a little bit of motivation to have a number to work for as Dietitian nutritionist. We are always helping our clients switch from processed foods surreal foods so we don't tell them to just cut them out. <hes> what we want to do is fine that that alternative that will make them happy so we want them to switch to those real foods and we often need help our clients learn how to choose these real foods. Eating real food is as a lifestyle for us the people who work at nutritional weight and wellness and it's a true passion of ours and we love to share it with you so caller office at six five one six nine nine three or four three eight to set up a consultation consultation so we can help you make the life changing switch from eating processed foods to real foods now before break. We were talking about the glycemic index so let's just kind of review what that is Keble CMEC index is the value assigned to foods based on how slowly or quickly carbohydrate foods 'cause an increase in blood sugar and that level is it's on a scale of zero to one hundred sugar being one hundred when we were talking about how popcorn and cornflakes are very high on that scale and then something like an apple with fiber is lower on that glycemic index and so an option that might be better into snack on so say you are going to the movies a favorite snack of mine that I liked to make and can easily be taken to the movies or just have it along when you're out written about is the the crispy nuts recipe mel. Have you made that recipe before so it's so easy. My favorite is the con- version I prefer the roasted Pecans at some of the other not especially being the southern girl does not get press. Yes it's my favorite and if you pair it with a few dark chocolate chips at such a great snack and so much lower in sugar than say that popcorn in at the movie theater would be or maybe something that you would grab when you're out in about so if you would like to find this recipe it's on our website at weight and wellness Dot Com just click on recipes and then go to the crispy nuts recipe and honestly it is a super simple recipe very little hands on time. That's what we want. <hes> snacking at the movie is a longtime habit right for many of them. Absolutely you walk in. You smell that popcorn problem. It's the problem the problem so why not take along a healthy snack that will move forward in our weight loss and overall health and I'd like to say don't go to the movies hungry yeah that is you know that's probably the key have a really good. <hes> dinner are balanced meal lunch before you go but it's my understanding that most moved theaters make their money from the concessions sold more than on the movie ticket yeah so a theater size box of dots contains forty tastes quincy sugar just imagine spooning forty teaspoons of sugar into your mouth so you have to take a loan out for some of those snacks. I guess they're not. They're not cheap so then you could also besides doing something great for your health. Also something in great for your finances is one of the things that I will bring if I haven't had time to make the crispy nuts is I recommend almonds in a little baggie equal parts on sweetened coconut flakes and then maybe a teaspoon of the many dark chocolate chips and taste like amounts candy bar. Oh I have a feeling there's going to be some people making that amounts Gandhi zones and that's in place of the popcorn not with the popcorn yes yes well another habit getting away from the movie theater and and the popcorn another habit that could be holding you back from your weight loss. Goal is the happy hour wine habit so you may be thinking well. What's wrong with drinking a couple of glasses of wine with friends? Here's one answer obesity researcher. Dr Michael Johnson from the Mayo Clinic reported that alcohol <music> intake is associated with a bigger waistline. It's because the liver burns the alcohol instead of fat. I was reading some research recently and this research said that if you have an alcoholic like beverage your liver stops burning fat for twenty four hours Oh my goodness so thank you have that nightly habit you know if you are you come. Maybe you have a stressful job and you come home from work and you just like to unwind with a glass of wine or a beer or something like that every twenty four hours putting that alcohol into your system and sell your livers on hold for burning that fat almost all the time. It's a real it's a real weight loss blocker. <hes> a good question to ask yourself is how many times do drink wine or an alcoholic beverage every week. Think about that too Italian your head as research clearly states. You cannot lose weight when you drink alcohol in in fact most people actually gain weight. Here are some of the other risks that drinking can cost your health drinking wine or alcoholic beverages can lead to aching joints and muscles brain fog dehydration Russian poor sleep is huge. We talk about that. Fatigue and of course waking researchers have found that if you drink two glasses of wine three or four times a week you can easily gain ten pounds a year ten pounds in four years. You're up forty pounds. The wine habit could definitely be a habit holding you back from weight loss. I have really noticed in clinic theresa that wine consumption these past few years wine consumption has really amped up in our female population. I call it vitamin W they don't think about that as part of the weight loss connection so what is resulting in weight gain possibly your wine habit <hes> and we also talk about that you know as far as not just like the the aspect of the liver but what about sleep you know when when we're talking to a lot of women sleep is such an issue for a lot of women and when we talk about the book why we sleep by Dr Matthew Walker and he says that alcohol is the most powerful remm sleep blocker that we know of while so that again so Dr Walker says that alcohol is the most powerful REMM sleep blocker that we know of above narcotics and sleep AIDS in any of those other things really something to think about <hes> yes it is so you know instead of avoiding all social social situations involving alcohol. If you go to a bar or to a restaurant or to a party there are some non alcohol non alcoholic options that you can have and a lot of them look awful light a lot like you're are having a cocktail like everyone else or a drink like everyone else so you can either order like say a soda water or a period with twist of lime or maybe like a bloody Mary without the vodka and a or perhaps just getting an ice tea. It can take a while to develop that mindset but it's really important because we'll for me. It's really important because I want to be around to enjoy my children's graduations their wedding and future grandchildren and that's important sometime sometimes with our clients it might be the habit of pouring something into a glass to relax yes so what about putting Lacroix in there with them raspberries. Varies a squeeze of lemon or something in your wine glass to switch from one habit to the other habit and I think you still find it relaxing. Many of my clients still enjoy that and they find that they're able to replace place one habit with another and suddenly their weight begins to come down in there absolutely thrilled. I give it two weeks and let's just let's just watch and see what happens doesn't have to be a lifelong commitment but if you see the results I think it will motivate motivate you so it's already time for break three. You are listening to dishing up nutrition threes than I have so much more information to share. I really wish we had two hours for today's show because we could easily talk about more more about eating lifestyle habits for weight reduction without extra hour boy. Could we fill it or what we should to learn more about habits for weight loss. Maybe it's time for you to join us. In our upcoming July <music> nutrition for weight loss class theories check out the INFO on our website weight and wellness dot com or collar office at six five one six nine nine three four three eight. We believe after twelve weeks of learning you will happily give out processed foods for real food that tastes great and can help you lose the weight. Welcome back to dishing up nutrition. There are many possible reasons why eating processed foods is linked to more diseases. One theory that makes sense to us is that the sugar and processed foods may feed the bad bacteria in the gut resulting in more inflammation and and what we know it too is that that bad bacteria talks to our brain and that we get messages from the bacteria in our in our intestinal track and so we WANNA make sure that we're feeding that bacteria in our gut the good bacteria the good things that we get those good messages suggests from our brain to our gotten and back and forth the bottom line is eating a lot of processed foods leads to more health problems for many people on the other hand eating real whole foods woods so things that you could theoretically grow yourself or raise or go out and maybe fish for or farmers field yeah exactly you know trees. I tell clients many times if you can't name the plant plant Puckett from or the mother came from donate it oh that's really good. They'll say well. What about pizza and it's you know it's got the it's got cheese on it that comes from and it's got a wheat eight flower? Christ comes from the farmers field and I say if you have to process it in your head. It's a processed foods mel. I love all your your little like sayings. Yes good yes. I love it so eating those real foods right so if you have to process it in your mind it's probably a processed food so eating real whole foods supports the health and healing of your body the risk having poor health now or in the future maybe one important reason to break your unhealthy habit of eating processed foods so next week tune in as Kara and Leah discussed the positive and negative sides of stress stress has a connection yeah sure does but it'll be interesting to see the positive side the stress too because we often just look at the negative sides of those types of situation nations and just the one of the things where you're talking about real food. I love of an analogy that I use with my clients. I mean me. I think I'm so clever here. This one works is is that I tell my clients are going on vacation this summer now. Let's say you put on the Counter Abaga Doritos a little package of peanut butter crackers and maybe some McDonald's French fries or or any fast food French fries. Now you go on vacation for two weeks. You've left that on the counter. You come home. What do you find and they'll say well nothing? Everything's pretty well not changed. I mean I think there's stale. I read true now you put on your counter Broccoli some egg salad and some chicken breasts you go on vacation for two weeks. You come back. What do you find? Obviously they okay well. It'll be routed right right rotted stinky yes so here's the connection if a food decomposes or rots it means it has life Bennett. Oh that's good if a food does not not decompose or rot it means it has definite or it. There's no life to go bad so a real simple way. It's a very simplistic way of thinking now of food is if it goes bad generally. It's go to eat yeah if it doesn't go bad generally. It's bad to eat yeah. I love that I love that real food spoils real food spoils. We always say walk around the perimeter of your grocery store. That's the real food yeah yeah and when we eat real food are metabolism begins to heal and we start making that connection between <hes> our bodies are liver that metabolize fat are metabolism hills and we begin to lose the weight we've struggled with it's not because <hes> clients are older and just well. This is my metabolism flow now. There's a connection with what we've been eating over the past ten years that has Florida metabolism and that's correctable with the help of a nutritionist or a dietitian sort of walk you through that process yeah and I think that that's one of the things that it's at slow process of slowing down our metabolism so we have to take that into account. We're thinking about losing weight that we really. It's not going to be thirty pounds and thirty days a realism yacht if it's sustainable right if we're going to heal our body we need to eat these real food so that we can rebuild our body from the inside and naturally naturally speed up that metabolism so listeners. Let's do a check in with yourself so if you're in a place that you can do Italian a piece of paper or even raise a finger with the list. If it connects with you raise a finger put Italian a piece of paper. These little ad ends in your day could be slowing your weight loss by slowing your metabolism. How often a week do you have popcorn? If you have popcorn once a week put finger up. How many times do you have glasses of wine? Do you have glasses of wine during the week or every night. Put your finger up. Maybe put a finger up for the number of days a week. You do that <hes> if you're a social and you go out and eat processed foods at a happy hour those processed foods give you another tally or a finger. What about cleaning your child plate and one yes? We don't WANNA waste food. It can work just as well if you put in a little container in the refrigerator rather than <hes> down mom or DADS throat. How about licking the spoon are taking lots of bite if you're making something to take? It's not necessarily something that you would eat. I'm thinking in cake batter cookie dough. You're making a treat to take but you happen to nibble on Lick. That's bone put a finger up or give yourself a tally. How about a handful of candy at work no sure M. and M.'s or getting less than seven hours of sleep think about that so if you have a whole hand up then it might be time to take some some thoughts about how to change those habits and when you need help with that that's what we do yeah yeah they long yet we help people strategize? I think a lot of times we have just situations that come up very often that are hindering our weight loss so coming home from work just starving after work so as soon as you get home. You know you have to make dinner but you're GonNa go raid the Pantry and you know because you just can't help once again. It goes back to that sort of the biochemistry you just Kinda can't help yourself and so e you might choose healthy things like I was talking about. All men's you know having a cup full of almonds is probably not GonNa be helpful in your weight law school but having sixteen would be okay certainly better than grabbing the chips for the past. Yes absolutely going from good to better tobacco best known. You're in a good place when it's real food however however over eating those nuts yes right how overeating can be overeating and and just knowing what areas in your life are holding you back and that's what we help you do. It's what can we do so that you don't come home from work that you are completely. You know famished. Maybe it's we have something that we can stick in the car so that you can have a little snack on your commute home so that when we get home we're not starving our blood sugars nice imbalance than you can be nice and relaxed and you can make dinner and to Mel's point about tasting every you know everything that you're making. Maybe you don't do that as much so that when you actually sit down to have dinner you're in a place where you're still hungry. Yes you know rather than I'm being full and then feeling like you have to eat dinner because what you made it even though you snacks much before you know Theresa had a client who actually formulate recipes for living okay. She has to taste yeah and so I said become I'm very very familiar with the Spit Cup. You can taste but that doesn't necessarily mean you consume yeah and it each client has a different story and each client has a different scenario scenario and I would say we're never really surprised anymore certainly not me after nine years. Don't feel that your situation is unique surprising or shameful if you struggle chances are we've heard even even that week someone who has the same struggles so I just encouraged non-judgmental we're here to help and it's our passion to be very helpful with our clients and to not make them feel like they're a unique mass so our goal <music> nutritional weight and wellness is to help each every person experience better health through eating real food. It's a simple yet powerful message. Eating real food is life changing. Thank you for listening and have a great day.

apple Melanie Beasley FIBROMYALGIA DOT COM Dr Michael Johnson overeating Theresa Wagner M. J. licensed Dietitian WanNa WanNa US British Medical Journal inflammation Mela House Yep national institute National In
Good Habits for Weight Loss

Dishing Up Nutrition

30:23 min | 4 months ago

Good Habits for Weight Loss

"Dishing up nutrition. If you're just tuning in this morning I'm Shelby Olsen. I'm a licensed nutritionist an in studio with me as clear Leah Klein. With a tongue twister! Clear no Leah Klein Schroeder. Who is a registered and licensed Dietitian? Let's face it. We are in the midst of some of the most stressful times we have had in our country. Over the last several decades so. When we think about stress as nutritionists and Dietitians, we are looking at stress so differently. We understand that stress can affect our sleep. Stress can affect our cravings, and really stress can affect all aspects of our physical, our mental and our emotional help health. You know what I'm working with clients and they're struggling with sleep. You know they ask me shelby. What if I took some sleeping pills with that be affects. Would that kind of get me over? The Hump and the real answer is. Really coming back to your nutrition and your lifestyle habits so. If you are just joining us our topic for today is senator centered around this idea of good habits for weight loss now as Tristesse Dietitians. We can help you with a plan specifically to help you with weight loss, but we can also help to make sure that you're getting a good night of sleep. We can stop those cravings, and we can really put together an individualized plan to help improve your physical, your mental and your emotional health now because of the covid nineteen. Restrictions and some of the stay at home orders. We have pivoted. We are doing all of our counseling via zoom video chats or phone. If you have questions or if you're interested in learning more about that, give us a call at six, five, one, six, nine, nine, three, four, three eight, or you can go to our website at weight and wellness dot com to schedule that now before we went to break, I just wanted to highlight one of the things that Leah said. With Our Name Nutritional weight and wellness, even though the weight comes first. We are so focused on wellness and I. Remind my clients and my class participants this day in and day out. When you have total health and wellness, the weight loss comes. So as nutritionists Dietitians, we are wanting to problem solve. Any of those lifestyle or nutrition habits to help you have that wellness and we are not going to. Put together a plan that. Would sacrifice you feeling crummy day in and day out just to see the number on the scale move. Though, even though we're nutritional, weight and wellness, we want to be very clear that. We're looking at you as a whole person and we wanna make sure that that wellness is coming into play. So before we went to break, we were talking more specifically about all. Our first habit that we shared of eating a balanced breakfast and Leah I know you talk about eating a balanced breakfast in your sleep. I think we all could. But you know we're looking at the component of some animal protein. Some colorful carbohydrates like some berries or some spinach, or maybe even having some sweet potato, and having some natural fat like butter or Almond butter, or having a half of Avocado, or even having some canned coconut milk. Having that balance of the three is something we talk about day in and day out right right and I know that you love the research. So can you tell us a little bit more about what the research says about a balanced breakfast? Yes, absolutely, we have to talk about the research i. mean a lot of what we do here is based on the research. So what if they? What is research found about? Balanced breakfast so? There's numerous studies out there. That show a beneficial effect of eating a higher protein breakfast like protein, just for a second no protein as shelby mention and we do. We are big proponents of those animal based proteins, things like eggs and chicken and fish and beef and Turkey and pork. But a high protein breakfast has a wonderful effect on our appetites. Balancing out our hormones and keeping energy levels stable throughout the day and especially in teenagers. Yeah I know. Maybe you can relate shelby I know. As when I was a teenager, breakfast was not my favorite thing, I was I was definitely not a morning. person so I needed something like super easy, and I didn't I know. I definitely didn't make the best balanced choices at that point, Bolia. My Dad's still my parents listen to the radio. Show and my dad says you forgot to tell about the toaster strudel. Or you've got to tell them how we would buy cereal, and that sort of thing, so yes, I was totally eating high sugar breakfast kind of standard American Diet Duff or Running out the door without anything. Yep Yep Yep same here so parents tell it all sometimes, don't they? So. You have a eating so eating that more high glycemic breakfast so a breakfast. That really has a big impact on blood sugar. Something like that cereal and the skim milk the waffles with the Syrup, a high car breakfast bar. Those are not going to be very satisfying. They don't have a lot of protein in them, and they're gonNA start you on that blood sugar roller coaster throughout the day, and when your blood sugar is on a roller coaster, so is your energy level. Though are those cravings your moods and And Moods Guy and low and high and low exactly everything everything else goes on that that roller coaster, also, so in in one particular study that I was looking at this one was published in the American Journal of Clinical Nutrition back in two thousand thirteen, they did. They did a comparison of teenage girls, having a high protein breakfast around four to five ounces of protein in the. The morning versus a lower protein breakfast somewhere only around two ounces and they actually found so not only did were their appetites better in the morning, but actually come dinnertime that these girls felt more satisfied. They had less brain, activation or less cravings at that time very, and then they had a tendency to eat less though the sugary fatty treat types of foods later on the. The day so that kind of brings us back to the import how important it is to have enough protein at breakfast that stabilizes you for the rest of the day right so when you say brain activation Leah, you're really talking about kind of that hyper active like who I just need something like. Maybe you had dinner or maybe you. You had a balanced dinner, but after dinner. They're really finding that these teens and this would extend to other adults as well, but these teams were. We're going back to the kitchen for ice cream, or maybe a bowl of cereal, or back to the kitchen for a Brownie or something that is more high sugar, high, fat and this makes a lot of sense to me because one of the clients that I've been working with recently. Says that when she eats breakfast, she doesn't feel like binging at nighttime. Yeah, so. It that having that protein at breakfast really affects the brain. Yup, absolutely does the we do have to take our second break and we'll come back to more habits on the other side. You're listening to dishing up. Nutrition brought to you by nutritional weight and wellness. We invite you to join US next Saturday to learn how you can stop. This is going to be with CASSIE and Theresa and they're going to offer some really great tips on putting stop. Eating and we'll be right back 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 that it was a good thing for me to try. And how did it work? It worked. worked great I took the nutrition for weight loss. Twelve 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 and 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 the 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 back to dishing up. Nutrition I have an exciting new supplement to share with you listeners this morning. We have now started to make our very own collagen powder called key. Now as a nutritionist I've been keeping my eye on college for quite some time. Many of you may be unfamiliar with Collagen Peptides, so I wanna kind of bring you into this part of our discussion. When, we're thinking about Collagen peptides, often times were looking at the specific types of Collagen and what they're doing in the body, and so one of the things that I'm very proud to share. Is that a neutral keys? He collagen actually has four different types of those peptides. The first one is ten to forte, which is really specific in strengthening the tendons and the ligaments. So if you've got shoulder stuff if you've got me stuff, great addition great part of that that Collagen. The Second Collagen, peptides called Florida. Gel Four GEL supports cartilage, re, growth and joint health, so that's one of the reasons why I encouraged my mom to be taking the key Collagen after her hip surgery. It also has a third type that I'm sure. Many of your ears will perk up after you hear this. Vassall vericel is the type of collagen peptide that supports healthy skin and nails, don't we all just WANNA have wrinkle free skin some of the research around. Vera Saul was actually looking at the COLLAGEN formation, not only with skin health, but also looking at kind of the texture of our skin, so theory exciting, and then the fourth one is ford bone Ford abon builds bone mass who protect against osteoporosis and can be very helpful helpful with osteoporosis as well. Now when we think about a complete Collagen product like neutral keys key Collagen. We know that it's very easy to add that into. Water you can mix it in. It doesn't have a flavor I personally love to kind of put it in a SMOOTHIE, or if you're interested in in trying something new, you can get on our website at weight and wellness, dot com, and check out some of the other ways that you could use that in like a cheat pudding or a smooth year, those sorts of things now to tack on some more good news, because this is a new product and we want people to try it out. We offering a fifteen percent discount to help you try out our new key Collagen. If you are interested, you can order that on our website and wellness dot com click on the products tab that will show up, or you can give the office a call and kind of figure out, if if your local to the twin cities area, one of our seven locations should be able to to help you find that. Yeah LE-. I don't know if you've got a chance to read the article that one of our colleagues next had had written about Collagen, but I heard already this week from a few clients that they were just itching to get their hands on our new college product, and so it'll be really interesting to to get some more feedback from our clients and really see how they're using college. Collagen, I, have been using it the Collagen. For the last probably four weeks or so none of the perk of of being behind the scenes, people you. Could you try things out before absolutely? Yes, I know I, nabbed them as well and I recommend college on all the time for my client. especially I know for myself. The big reasoning is for the knee stuff Lots of wear and tear in my knees, and so for my clients who have that same type of thing whether it's knees or back or shoulders? I recommend the Collagen a lot and I. my favorite is putting my coffee so it mix that right in. Flavor no, it totally works out. Yeah now before we went to break, we were talking more specifically around the research with eating protein, and how that changes the brain, how that really calms the brain with cravings, compulsive eating, but also looking at that protein as a way to. Jumpstart our metabolism, so for those of you who are just tuning and we are talking about good habits for weight loss, so if you are looking for ways to incorporate more protein, might I suggest you have a couple of eggs with maybe a few strips of Nitrate Free Bacon? Maybe you have a side of sauteed spinach. Maybe you have a half of a sweet potato or half a cup of strawberries. That's really what we're talking about. With that first habit for weight loss is eating balanced breakfast, animal protein, some colorful carbohydrates and some real fat, now to round out that breakfast of eggs and Bacon and some spinach and some. Sweet potato put a little bit of butter on top of that sweet potato. That would be delicious I. Some of you. You may need a really quick protein packed breakfast. Maybe. You do something like a half a cup of. Fresh blueberries with some full-fat cottage cheese, and then sprinkle some walnuts on tap. Mom, you're listening. I know this is a breakfast you would love. But another quick breakfast option that that I turn to when I need. Something portable on the go is a protein. Shake now listeners. If you are looking for a tasty protein, shake recipe, go to our website at weight and wellness dot com. There's one on there called. Basil smoothie that. Delicious? The peach peaches and cream smoothie is another one that I've gotten lots of feedback from some once again. Our first weight loss habit to practice is eat a balanced breakfast with about two to four ounces of protein to get your metabolism going perfect, so it start that day off strong. Now we teased a little bit earlier. Listeners with a client story, so we really WANNA start diving into her story and sharing some of the things that she found was super helpful for kicking that metabolism up, and then sticking with it, and making this a lifestyle change so what you're saying. It's not doing it one day or one week it's it's building it in Yep Louis. Yes, it doesn't have an end date or a timeline in two or three months. This is something we're talking about long term. As you mentioned before shelby when we talk about health, we don't ever want our health to end. So we, why would we time stamp on that? Exactly? We want health for as long as we can possibly make it, so it was so. That's why we stay. Real food doesn't have an end date either right. So this client. We're GONNA. Call her Donna yes, just to protect her privacy but Donna decided that you know everything that was going on these last couple of months at this is a great opportunity to really focus on her path of getting healthy and losing weight this year so in January her. The number on the scale for Donna was to thirteen and I. Hear this from clients a lot like they know that. That top number. They know where they were at their heaviest. Like I have to do something else. Something has to change right so then by the end of May, so we're looking around for ish or so the number on the scale Donna was one seventy one so in the lower months. Yeah, she lost more than forty pounds and I'm sure all of you that have been thinking about weight loss. You don't say. I lost about forty pounds say I lost forty two pounds athlete and you've to pounds really makes the difference. Yes, you keep track. You make sure you're making sure that story is accurate for sure. So was her. We ask what you know that weight loss was the result of a magic pill or special diet plan, and the answer is. So we'll talk more about that. It was the result of practicing those good weight. Loss Habits Day in and day out. So. Here's some of the weight loss habits that worked for Donna. Number one one of the big ones for her was. She stopped eating out for lunch. And, because of that, stay at home order, so restaurants were closed. Working from home didn't have to try to piece things together for lunch so then she was cooking all of her own meals at home. No Donna also came to realize that she was very gluten sensitive, so she makes sure to avoid all gluten grains. And because she was cooking all of her own meals at home, she was using only healthy natural fats in her food, so he had all the control over her food, so she could decide what was going into that mule and what she was keeping out. Now. A good weight loss habit is to use only those natural fil fats, because oftentimes again going back to the restaurant scene, what they're usually using as those oils at their frying foods in or cooking foods in those are things, those are the more refined oils like canola, oil, soybean, oil, corn, oil, cottonseed, oil, right, these are very refined. Oils damaged fast. They've been through a whole process to get to the state that they're in and these types of oil slow down metabolism. They can put this coding over your cell receptors, or over the little kind of doorways on your cell, and they interfere with how your body can burn calories in essence, it interferes with metabolism. So these refined oils and the unhealthy fats, they also lead to inflammation and pains, so when our clients and Donna included start using those more natural beneficial fats, not only do. They lose weight, but they notice that. Oh, my hands or my fingers don't ache as my turn. My back feels a lot better or my knees. Don't bother me when I go up and down the stairs right and so switching over to those beneficial fats like coconut, oil, butter, olive oil avocado oil. These are just wonderful substitution. We can make to get in those good nutrients, but also get something in to stabilize blood sugar. Reduce Inflammation right right, so we're saying upgrade the fats that you're eating. And Donna had success because she wasn't having to ask the waiter. Will what sort of fats are you cooking in? She could pull something out of her pantry and look at the label so listeners. Listeners if you're not sure what type of fats you are currently eating, start flipping over the products that you're using and see if you see you know on the ingredient list. If you see corn, oil or canola, oil, or soybean, oil, or even cottonseed oil, those are the things that are going to put that cross through that coating on the outside of your cell and block your metabolism. Not What we want for weight loss, absolutely, that was a great summary Shelby, so we will come back to more habits on the other side of break the you're listening to dishing up nutrition and our entire staff here at nutritional weight and wellness want to thank you. Our listeners for listening to dishing up nutrition live on the radio show like you are this morning or as dishing up nutrition as our podcast. Our company has supported this nutrition education radio, show and podcast for the past fifteen years, and because of all of you who tune in and listen each and every week and want to learn about that power of eating real food, we will continue our efforts to present nutritional information and support your health and wellness. Oh, because of you, our listeners, we have weathered the storm and again we just WANNA. Say Thank you so very much and we'll be right back. Welcome back to dishing up nutrition. Because of the restructuring of how we're currently doing business like many businesses. Navigating covid nineteen, we are currently unable to offer any of our in-house classes at this time, but rest assured miss you guys. We can't wait to see you in person. The good news is we have several online classes that are available to you. We have one time classes like our. Magic of minerals we've got jumpstart your metabolism, or we have two ways for you to take our nutrition for weight loss series. This series is available online. You can sign up. On our website at weight and wellness dot com that online nutrition weight loss series guide you through twelve weeks of habit change. It's really taking what we're highlighting today and walking you through it now the other way that you can take our nutrition for weight loss series is our virtual program through zoom, so it doesn't matter where you are in the country you are able to. Join US for a specific time each week for our class. Now we offer this as a new way to take nutrition for weight loss, because we want to allow for more interaction with the class participants and really mimic what we would be discussing and that collaboration of being in a class with like-minded people. Now I will say Leah I have been so fortunate to be one of the one of the Guinea pigs. I've been one of the nutrition educators that started a different zoom nutrition for weight loss series about a month ago and I have to say people are loving it. We have a full group. Mary another nutrition educator. We are sharing the series and I think we've got about twenty people and it has been so fun. We still are all able to connect at the same time each week. But if you are interested in taking any of our classes, give our office. Call with any of your questions. You can call us at six, five, one, six, nine, nine, three, four, three eight, or you can check out our website. We've got lots of great information there. That is weight and wellness dot com. Yeah, that's wonderful shelby the you both you and Mary, you guys are still able to offer your expertise and your compassion, and your guidance to the students, and they get to do it at home and their slippers. Yeah, great, that sounds like a win win. Yes, it's very very fun so Leah. Before we went to break. You're sharing a little bit more of your clients story. We are calling her Jonah but Donna was really looking at cooking at home, and how easy it is when you're at home to look to see what sort of ingredients. You have in your kitchen so. Fats? Yes, we kind of highlighted those good fats now. I wanted to highlight another healthy habit that. Is Very supportive for weight loss, and that is getting eight to nine hours of sleep most nights and I know you shared with me that this was a habit that Donna had established going to bed, being in bed, and Asleep by eleven pm. Most nights, an getting about eight hours of sleep, and we say about because we know that there's a little give and take not huge fluctuations, but. Donna like most people had to give up some of those negative habits, some of those habits that were going against her asleep, so Donna chose to no longer stay up late and play those computer games or watch the news. And we see from the research. Going to bed, and getting consistent night of sleep is very supportive so I want to share some research from the American. Journal of Clinical Nutrition they found that when people lacked sleep, their cravings for sugar were sky high cravings for high sugar processed carbohydrates went up as people were missing out on sleep. Now study after study shows that a lack of sleep leads to a lack of impulse control. That's so interesting so for those of you who feel like your car is driving you right through the dairy, Queen Lane or if you feel like you see a Brownie and you just have to eat it. Are you willing to focus on your sleep to change your behaviors to change your habits now? One other interesting study found that when people were inconsistent in the amount of time that they slept, they actually had less weight loss. So if you sleep, you know an example would be if you sleep six hours one night and then the next night you try to quote unquote. Catch up and get nine hours of sleep. You think I'm averaging it out right well, not so much. Your body is confused, so you're not going to be losing weight a consistent. Sleep every night is one of those habits that will support your metabolism and your wellbeing. It's really important. It's key to weight loss to establish those good sleep. Habits now remember Leah's. A Leah's client Donna lost over forty pounds, eating real food that she cooked at home and prioritizing her sleep eight hours most nights. uh-huh. Yeah, so again, these are they might not seem. Like a like habits that are other worldly. These are just those small little changes that you practice day in day out on time after time, and those little changes in those little benefits. Start to add up. Yeah, yeah, so when we when we think about old weight loss, habits or things that we hear a lot of our clients, they come in, and they tell us their story and things that we hear time and time again it. Comes this theme about takeaway? Foods Diet restriction. Yes, restriction, so we're taking away protein. We're supposed to take away all those beneficial healthy fats. But usually I mean thinking back. Did that work for people to that results in slimmer bodies or better, energy or better, cardiovascular health than most of our clients by the time they come to us. They know that answer like it just. It didn't work the way we wanted it to. So are you locked into those old weight loss, habits and belief? That less is more I mean. Maybe you've heard that. Eat less and move more calories in calories out is the only thing that matters. These are just some of those old beliefs right right? People are really in the mindset that they have to kind of cut things out or remove things to be able to increase their metabolism now. As a company of nutritionists and Dietitians we're working with these complex metabolism problems with our clients, and here at nutritional weight and wellness. We challenge those old outdated beliefs we believe more is better like the weight loss habits that we had shared sleep more. EAT, more protein, eat more frequently, you know having that breakfast that lunch dinner. Using more of those natural real fats drinking more water, planning more and cooking more I, know we. We could talk for hours and hours about some of these other. Weight loss habits, but planning and being intentional or mindful about what you're eating. and. Of course, the best part is, you can have more fun shopping in your own closet or shopping for a smaller size. Yep, yeah, more and. Even the concept of more scarce clients right away. If we can get them to try it, they for even a couple of weeks. It is quite amazing. Just how much better they tend to feel, and then we can build on that success eating more nutritious food yet, right absolutely. So article at nutritional weight and wellness is to help each and every person experience better health through eating real foods. It is a simple yet powerful message that eating real food is life changing the. Thank you for listening. Be Healthy and be safe. 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 products. Statements have not been evaluated by the FDA.

Leah Donna shelby American Journal of Clinical N US Shelby Leah Klein Schroeder Leah Klein Christie Shelby Olsen sleeping pills licensed Dietitian senator Bolia Journal of Clinical Nutrition osteoporosis Florida
What Is the Microbiome and How Does It Affect Our Health?

Dishing Up Nutrition

44:55 min | 8 months ago

What Is the Microbiome and How Does It Affect Our Health?

"Hello this is. Britney one other nutritious nutritional weight and wellness before we start. Today's podcast I want to let everyone know about our fifteen percent off sale. It's fifteen percent off all neutra key products and nutrition counseling. The sale starts Saturday February. Twenty second and runs through Saturday February. Twenty ninth if you've been listening to the podcast and tried implementing a few things that you've learned you just haven't been able to put it all together for yourself. This might be the perfect opportunity to meet with one of our nutritionists. Maybe you have a specific health condition like help with whatever your health goals are. I'm sure we can help you. And now you can say fifteen percent. We offer individual appointments in person by phone or skype. If you're really busy this time of year you can also purchase the appointment and use it at a later date for more information go to weight and wellness dot com. As I mentioned earlier all of our new tricky products are also fifteen percent off all week. Naqui products are manufactured in the United States and independently tested by third party. Enjoy the sale online at neutral key dot net. That's N. U. T. R. I K. E. Y. Dot net or in person at one of our seven twin cities locations. Thank you for listening to dishing up. Nutrition and enjoy this podcast. Welcome to dishing up. Nutrition with license. Nutritionist an- 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 food nutrition slowdown. You've got to make no mom and last keeping down everyone and welcome to dishing up nutrition brought to you by nutritional weight and wellness today. We're going to explain a rather complex. And maybe it's unfamiliar term for many of you and that term is called the micro bio him and if you're a nutrition follower you more than likely have seen this term around whether it's blog articles you've read or podcast. Listen to but we want to take some time this morning to explain and explore and hopefully answer some questions around this concept of what exactly the microbiome is and how does it affect our health. If you'd like more information about the microbiome after this show you can go to our website which is weight and wellness dot com and read a blog article that I just wrote and we posted. I believe it was just last week on our website so the blog is titled. What is the microbiome? What does it do? And how does it keep us healthy? I know I've talked to a few clients of mine who have already read that and think it's just a really great resource so kudos on on putting that together and making it easier for our for followers in our listeners. To to kind of dive into this topic well thank. You shall be appreciate that. It took many hours actually more than I expected to get that blog together but it came together actually fairly nicely so in between that researching and the writing and trying to wrap my hat around this concept of the microbiome you know I I think I have a decent handle on what the microbiome is and just some of those impacts on our health but I also just want to preface this or throw this out there early in the show here that the study of our gut health in the microbiome. It's still a relatively new scientific field. Only the last fifteen to twenty years. We really had some firepower into the research behind this right. So there's things there's definitely a lot of things that we know but my guess is that there's a heck of a lot out there that we don't know exactly so we're going to hopefully break down some of those things that we do know for our listeners. This morning help translate that and give people some topics or some ideas on how we can make an impact on that microbiome right. Yeah so again. What is the microbiome And My name. I'll introduce myself now. I'm Leah Klein showed. I'm a registered and licensed Dietitian is see clients at our Mendota Heights location a few days a week. And you've heard her voice now but I have shelby Olsen who is in the studio with me as a co host. This morning shelby is a licensed nutritionist with a master's degree in applied clinical nutrition and she works with clients in our. Why's that a location? So we're kind of on the opposite side of the world for those of you who live in the twin cities Leah's than Mendota Heights. I'm in ways that we don't get to see each other very often but I thought it was really interesting. Li You and I both did our undergraduate degree in exercise science and then we went onto a master's program in clinical nutrition. And here we are getting to kind of nerd out over the microbial salute. So I hope that we can share some of our insights and some of OUR PASSION FOR HELPING PEOPLE UNDERSTAND. How Micro Ma how? The microbiome affects their health. And what you can do to keep your microbiome working for you not against you. Good morning everyone. Of course I'm excited to be in the studio here. I believe that understanding the microbiome helps us to see what's going on with our health but as humans. We are mostly made up of microbes. All of you a Germaphobe out here stick with US may surprise you that we as humans are mostly made up of microbes. In fact we have over one hundred trillion microbes both on the inside and outside of our bodies. And if you're thinking Micros what is that? Those are the tiny living things that are actually too small to see with the naked eye. But there on your skin there in your mouth or in that sinus cavity they're even in your intestinal tract really everywhere on the inside and the outside of your body and we know as we learn more about this research. We have more microbes in our body than we have human cells because there are are approximately ten microbes for every human cell that we have in our body. That's just those numbers one hundred trillion ten ten times more microbes for every human. Sell those numbers. You almost can't comprehend that. And the majority of those microbes live in our digestive system especially in the large intestinal tract or the colon. So I'm sure you've heard some of the names of these microbes like bacteria fungi protozoa and even viruses but in most cases when people hear bacteria or fungi or virus they automatically associate that with bad health or disease right. We've been hearing a lot about the corona virus clearly not something that We associate with good health but we are learning that not all bacteria not all microbes are all are bad for our health So that's really where we want to set that foundation for our discussion today. Absolutely yeah. There's some that they're more. They're more neutral but some that even work for us like you said earlier shelby. They work for us not necessarily against us. They actually help. Keep the bad guys in check right. So when we say the word microbiome. That's the good the bad. The ugly is a collection of bacteria viruses fungus. All of the above Yep absolutely so now that we know what microbes are so shall we did a nice job. Introducing that topic and some of the names of those microbes. Let me tell you now. So here's more scientific nerdy term for microbiome. We know the microbiome is all the genetic material that makes up all of these microbes. So all of those bacteria the fungi the protozoa viruses. Then those guys again. They live on our body. They live inside our body. This is all the genetic material that make up these microbes. So these microbes that are in the microbiome. They help us do a lot of things. So number. One first and foremost they help us digest our food. They help us break it. Down absorb everything like that. I think people have have started to buy into that idea a little bit more about you. Know breaking down our food or affecting our digestive system but tell us a little bit more because there are some other ideas about the microbiome right right so another huge concept about the microbiome and what they do for us is that it regulates our immune system. We know and I talked to my clients about this all the time about. What is it? Seventy eighty percent of our immune system is in that lining of our digestive tract especially our intestinal track. So we need all those. We need that like you said the good the bad the ugly all of that really lends itself to building up our immune system and keeping some of those bad guys at bay. So what? I'm hearing you say Leah. Is that if you have tummy troubles. You may actually be more likely to get a colder afloat definitely idea for you listeners. Yeah I'm going to share a little bit about that in my story little later on this show so I have some personal history with that but the microbiome also you know a protects us against the bad guys and it helps us produce some of our nutrients some of our vitamin specifically B twelve so might even be twelve Thiamine Riboflavin which are a couple other of our B. Vitamins and even vitamin K right. So it's very interesting that actually they we don't always necessarily get all of these nutrients from the food itself but from some of these microbes right and as I was researching for the show. I was thinking to myself. Well are the microbes on my skin. The same ones that are in my gut rate because we actually have lots of different microbes on our skin as that protective layer. It's not just a physical barrier. We actually have the bacteria the fungi. You know. Some of these other microbes on our skin so the short answer is no the different parts of our body all have different and distinct kind of communities or I sometimes call them. Families of microbes skin has their group or their family of microbes. The Vagina has a different family The intestinal tract has a different family of microbes. Each type of microbe likes to stay with their group or their family Much like humans do right. Yeah I've been don't travel too far out of that group typically right. Yeah and another interesting fact. Is that the microbiome from person to person differs so your microbiome. Shelby is not the same as mine. Ryan it's not the same as your husband's even the same my husband so lots of differentiation and individuality between people and that can even differ between twins identical twins are fraternal twins. They don't have the same microbiomes. Even though especially identical twins have that same genetic makeup right. Yeah right Researchers found that the microbiome in the intestinal tract from obese. Twins is different from lean twins. Oh Yeah so interesting right so I think actually will put a pin in that and come back to that on the other side of break. Yeah that sounds like a good idea. Okay I think we want to talk about them. A little. Bit Of -solutely. Yes so you're listening to dishing up nutrition and last week nutritional weight and wellness was featured on the TV program twin cities lie with Elizabeth recent. Steve Patterson we invite you to watch this interview. So if you didn't catch it live. We have this on our website at weight and wellness dot com. The story was about how madeline who is able to eliminate her back pain many years ago by eating real food so madeline was. Kinda the star of that show One of our nutrition therapy counselors. Melania many of you have heard her voice here on the show before she also was featured to share her simple take on food which she teaches to her clients in office and also in the classes that she teaches and she teaches that some foods really are harmful and some foods are healing so we encourage our students and our clients who always make that choice to eat the healing foods. Just as Madeleine did yeah. We'll be right back. Welcome back to dishing up nutrition for the past five years. You guys have been asking us to put together and teach a real food cooking class. And I'm so excited to announce that we are offering a ninety minute cooking class. Three of our twin cities metro locations starting on Tuesday march tenth. Mary Ann will be teaching a class in north oaks from six thirty to eight. Pm The next evening. Wednesday march eleventh. You can catch her at Maple Grove again. Six thirty eight. Pm and then Thursday. She's busy that week. Thursday march twelfth. She'll be in our Saint Paul location from six thirty to eight. Pm now this class is titled Cooking Basics Kitchen Tips. So be sure to come with your questions. We know Maryanne a long time. Real food CHEF is ready to help you. Make your cooking a more rewarding experience. Now I think the key with Marianne. She's fabulous. She helps to bridge the gap between chef talk and home-cooked Talk. Jesus speaks in Layman's terms. So if you are wanting to amplify some of those kitchen skills you're not really sure where to star. We believe real food is powerful and we want to give you guys more of the Ways to cook at home and feel confident when you're at home so Marianne is a great resource for you to sign up for one of these new exciting classes or to learn more. You can call our offices at six five one six nine nine three four three eight or you can go online to weight and wellness dot com. He's that'll be fun will be. I was part of some of the testing groups that were going on and I thought Marianne just really did a wonderful job keeping it simple but also engaging people taking questions and really making sure everyone is getting the most out of the classes that they could possibly do so. I think this is just another greed kind of experience in helping like you said people get some confidence and get some answers to some of those things that come up when you're cooking when you're actually trying to make a recipe and you know. Marianne teaches and cooks the weight and wellness way. Because she actually caters. Some of our nutritionist median. So you know it's tough quality of bomb if she's feeding all of these brains that prioritize real food and good fats and quality protein. Yeah we've been lucky to be on the receiving end of that Leah before the break you were just telling us a little bit more about The different microbiomes between different people. And you said obviously even people who have the same genetic material like twins for example can have different microbiomes Yup So. Yeah let's let's come back to the thought and then we'll start expanding on ad that researchers have found that the microbiome in those intestinal tracts from twins so they have that same genetic background. One twin is obese and one twin is lean. They found definitely differences between those microbiomes and specifically Researchers have been looking at the differences between people who are obese and people who are lean and they have found that people who are more obese. Have less diversity in their microbiomes in their digestive tracts and it seems that one one big concept. That's coming to light. Is that the more diversity that a person has in their microbiome so more variety is then that leads to better health outcomes or that it it seems to lend itself to better health arson. Exactly and research is actually showing that auto. Immune diseases are also associated with less diversity in nine intestinal microbiome so for example type. One diabetes is considered an autoimmune disease. And they're finding that when people have these autoimmune diseases they're starting to see that they have a less diverse intestinal microbiome so One of the things as nutritionists that we do as we work to identify any Nutrition or lifestyle habits that could be going against the good gut bacteria that could be going against that diversity so diversity is key and oftentimes people symptoms improve. They have less inflammation. They have more energy as their microbiome changes. Yes so another word that I think of that just kind of popped into my brain when I think of microbiome. It's almost like a rainforest or a garden where you want to have a variety of components. You know if you just have all of you know one thing. Lacking diversity is actually detrimental to the system definite overall. We need different kinds of plants. We need different kinds of bugs. We need different kinds of mushrooms. And some of that fungi. Even so lots of that and they work symbiotically or they worked together in that ecosystem to make sure that things are thriving right now just as the microbiome differs from human twins it also different differs from person to person even when they grow up in the same house and have the same parents. That name genetic predispositions so the variability and each individual's intestinal microbiome may explain why piff different people respond to different foods. So you know we have some family members that maybe have a sensitivity eggs you know. Maybe someone has gluten sensitivity there. Lots of different influences on our microbiome but I think Leah one question that I want to ask the listeners and I want to pose for our discussion. Today is if we know. Diversity is important how we maintain Well first and foremost we should start about. How do we get yet diversity and UNREQUIR- biomass and how do we maintain that diversity? So you know. We've got a few big picture ideas that we just WANNA put together here and then we're going to go into further detail as our show goes on so we know that babies who are born va- generally have exposure to that Yukos oil membrane in the vaginal canal. It happens to all of us. It's a part of nature. That's the way it is now babies who are breastfed or Babies who are bottle fed with a probiotic supplements. That's another way that we can get that foundation of bacteria we also know as I've been learning with some of my new Mama Friends skin-to-skin contact with family is really important. So once babies born we want mom we want dad. We want siblings. You know anyone in that immediate family to have that skin-to-skin contact with newborns because that helps them develop their microbiome. Yeah so that's I mean interesting. Shall we that you bring that up? So when we ask clients in the Counseling Room. Where you born you know did you. Were you born via vaginal? Birth C section birth. And they give you a funny look like. Why are you asking about that right? It's because you know it can make a difference it can. It's something that it's good for us to know just thinking about going back to how you were born can impact that microbiome and can impact some of that diversity so it is important and it's so funny you mentioned that because just this week. I was talking with a new client and I asked her. Will you where you breastfed as a baby and she goes. No one's ever asked me that I don't know thankfully her mom is still alive. And she's like I'm going to have to ask her about that but we know we can have that exposure in those first few months even the first few years and that makes the difference with the diversity in the microbiome and I think we've got some other ideas as well but you know what we've got to go to break absolutely so you're listening to dishing up nutrition brought to you by nutritional weight and wellness and today. Our show is focused on helping you understand three big questions. So what is the microbiome? How does the microbiome affect your health? And how do you support the diversity in your microbiome which is just what we laughed off with so we will answer those questions? So we come back these days. We live online at nutritional weight and wellness. They're online to help you live better. Just ask Michaela. She's at her home in Utah. How did you hear about nutritional weight and wellness? I started listening to the dishing up. Nutrition podcasts. I've had a lot of hormone issues and painter Fernando Matriarch. I was looking for help. That's where you heard about the nutrition for weight loss class. Did you take it online? Yes they did. And with the Class I got two sessions with an attrition and I met with her over the phone. She put together an eating plan and things were starting to change. Has It made a difference? It definitely has. My stomach is settled in. The pain is gone and West by hormone stable find depression anxiety or gone as well as success story and she never left home. Thanks Michaela if you or someone you love is outside the Metro or outside our time zone. You can still take advantage of life changing guidance from nutritional weight and wellness call six five one six nine nine three four three eight or go to weight and wellness dot com online. Welcome back to dishing up nutrition brought to you by nutritional weight and wellness the week of March twenty third or nutrition for weight loss classes. Start at all seven of our metro locations and if you sign up by March Sixteenth. You can save some money fifty dollars off with our early bird. Special now Leah. I know you teach nutrition for weight loss. I teach our nutrition for weight loss series and really as nutritious and nutrition educators. We have some very specific goals with this program. First and foremost my goal is to help people reduce cravings because when they can reduce their cravings. They can lose weight. Okay I was GONNA say the title of the Class Weight Loss Faculty number one but creating zoo said actually create getting cravings under control is key to weight loss. And that's what I tell people if you're having cravings all of a sudden the fast food the sugar. The kind of processed foods seem more appealing when we eaten balance the nutrition for weight loss program is designed help reduce cravings and support weight loss. And then you know. More of an advanced goal We're telling our all of our secrets here More of an advance. School as a nutritionist is to help you reduce your pain and inflammation so food is very powerful. Now if you WANNA learn more you can go to weightandwellness DOT COM. You can read about all of the benefits you can. Of course get the cost while you're on the website though Chacko some of our success stories. This is a life changing program You can learn more on our website or you can call six five one six nine nine three four three eight to get any of your questions answered. Yes perfect yeah so shelby. We left off before break talking about how we get some of that diversity which is key for the health of microbiome how we get some of that diversity even starting very early on in. Laos. Yeah so I'm GonNa plug in just a couple more things You know researchers have been looking at that early life development and how where that microbiome comes into play right? Yep and so researchers they have found some interesting observations. This is for all of our dog lovers out there shelby. Both you and I. We both owned dogs dogs as part of the family but they have found it. Researchers researchers have found. Excuse me that. Infants who live in homes with dogs are generally less likely to develop childhood allergies because the infant's microbiome becomes more diverse for those microbiomes. Because WELL WE KNOW DOGS. They like to chase all sorts of things. They like to sniff around all sorts of things they like to roll in a lot of things right so they pick up a lot of different things. Bugs worked better for worse. Yep exactly so. They pick up a lot of things and then they have contact with infants. You know maybe they like to lick them or infant likes to pet them. And that's you know again leads to some more diversity for that infant right And then another thing thinking about when I think about this now with my eighteen month old that age old just let kids play in the dirt yet dirty because we pick up just lots of different microbes from the soil from the dirt that helps lend itself to some of that diversity and Leah. That's so funny because that just a really brings me back to my childhood Most summers when I was growing up I would go stay with my great aunt. Charlie who is just the most amazing. She calls herself an old tough bird or an old farm ladies. So I'm not. These aren't my words. These are hers but one of the things. She always kind of recounts as when I was staying at her house in the summer. She had a huge garden vegetable gardens flower garden. Really this kind of microbiome so to speak in her backyard and she says I will never forget you would dig a potato out and you would eat it like it's an apple or you wouldn't poll a red pepper. You know off the planet. You didn't care if it was washed or anything like that you would just eat it raw. And she says we need as a as a human. We need the vegetables of course but she says sometimes the the dirt isn't so bad either for him. Yeah yeah a little dirt with those microbes does lends itself to that diversity. Exactly exactly solicitors. Here's a question that may grab the attention of many of you. How might microbes be affecting our weight? We know that weight gain obesity. And how well? Your metabolism works is very complex. It's not calories in calories out like we were told in the past it's just not that simple And when it comes to how well. Our metabolism works several possible answers. Then researchers have kind of started sussing out at this point. They found that gut microbes. They may influence your appetite. So they make you feel more or less hungry Or depending on that makeup of your microbiome certain foods may give you gas or bloating after eating or they may cause more inflammation in the body right though after working with hundreds and I would even say thousands of clients at nutritional weight and wellness. We found our clients experience. They've experienced fewer cravings. Just like you said a couple minutes ago shelby. And they're able to lose weight then easier just by adding in some of that beneficial bacteria. We talk a lot about Bifida. Oh bacteria being a big player. They're right right now. When we say beneficial bacteria we may also use the word probiotic. I'm sure many of you listening heard the term probiotic but when we break that word down pro means four biotic means life so we know that that bacteria is supporting life and I catch myself. I'll I'll be very transparent. We understand as nutritionists and Dietitians. How important bacteria is for our overall health? But just because this is something we do. Day In and day out doesn't mean that every personnel there can quickly make the connection between. Oh my tummy. Troubles are coming from a lack of good bacteria or my brain. Fog is coming from a lack of good bacteria so I think as health professionals we need to step back and really acknowledge when we say a. We know this. We're speaking from our experience. Not not this definitive idea that oh you don't know this is not a judgment or anything like that. So when we think about clients who are able to say. No thank you to cookies and candy. Or THOSE OTHER SUITES. We find that the beneficial bacteria plays a role in their cravings and kind of that brain chemistry so the beneficial bacteria supports diversity in the microbiome. We've got more beneficial bacteria and oftentimes that beneficial. Bacteria crowds out the bad bacteria. So it's a it's a balancing act when we have the probiotics in our food and perhaps even in a supplement we start to change that microbiome in a in a helpful way And people feel better than they start to notice then. Less inflammation creating star to go. Their brain starts to work a little bit better. So that's how it starts to show up for people's bodies now Leah. I know your brain works like mine where you WanNa understand the science behind things. But how did you come to look more at the Gut and the microbiome? Oh my goodness we want to go back. That far Shelby like you mentioned before like some of this information really is new for our listeners. Our clients but all of us at one point were newbies to this. We all all did not have this understanding and I was in that camp for sure I will say they do not teach you this in dietetic school and things like that So for me thinking back I might. I usually start my stories in class saying that for me. I know my health troubles began in the GUT. I mean for those of my clients who have had those. Tommy troubles are had intestinal issues for years or sometimes even decades. We know that truth. Also well that when you when you're out of balance you just everything else in the body feels off kilter and so for me. When I think back I think back to like right around like mid way through college as when I started noticing digestive issues for myself like gas bubbles and bloating and it didn't receive at least in that time. I couldn't really track or figure out. Okay what's causing this? There wasn't a specific food or anything like that So now fast forward a couple a years it morphed into loose bowel movements several times a day and it continued for years even after graduation and when I was starting out in the workforce and things like bath during this time I also developed arthritic knee. Pain has a soccer player. Bene- soccer players insiders nine. So my knees have taken a brunt of of my physical activity but in my twenties I was like why am I having so much pain? I don't think this is normal. So this is right. Those questions you start to ask yourself at that point right And my anxiety would seemingly hit out of nowhere and I remember my low point being had been out of college for a couple of years now and I remember. I don't even remember what set off the very first thing but my digestive kind of defense system was so low that I had three bouts of food poisoning over the course of three months. Wow Oh it's uncomfortable very uncomfortable. It was not a fun three months. They will say that and so this was something I didn't put together. Make those connections right away. It wasn't until I went back to school and I was in my graduate program that I was even introduced to the idea of the GUT microbiome. And how you know. Maybe some of this could play a role just in how we how we feel are and things like that and really it. Sounds like it started out slowly. It's like maybe some of these symptoms. Like oh they come and go. I'm not gonNA worry about him. Oh maybe talking about the knee pain and and thinking well yeah but then the three bites of food poisoning in three months was kind of like your body being Leah. We've got to do something different. Yeah we've got to do something different here so I would love to talk a little bit more about the microbiome and some of the practical things but can you take us to break yes. Let's do that. We'll come back on the other side of break. You're listening to dishing up nutrition and I want to remind everyone out there that I recently wrote a blog post about the microbiome so dated February. Eighteenth of twenty twenty so if you want to just go a little more in depth to what we're talking about today here in the studio you can go to our website weight and wellness dot com. Click on the link at the top. That's blog articles and things like that and you'll find my article it's titled. What is the microbiome? What does it do and how to keep it healthy and then next Saturday we have a really fascinating show planned for. You called ESTRA generation. How estrogens are making you fat sick and infertile. So join DR and Marcy and we're going to have a special guest. His name is Dr Anthony. J He's got a PhD and they're going to talk through some of the highlights in his book. Which is that Astro generation title. So if you know someone out there who has breast cancer or who has had breast cancer or you have thyroid issues. This is the show for you for lots of great information and answers and much more. We'll be right back. I'll come back to dishing up nutrition for all of your listeners. Out there that like a good deal I just WanNa let you know that today. Saturday February twenty ninth is the final day of our fifteen percent off sale. So that means you can get fifteen percent off all neutra key. Products Lake Teary A- liquor. Our Vitamin D. Even like our wellness way protein powder but you can also receive fifteen percent off counseling so if some of these ideas about the microbiome. Have resonated with you this morning. Maybe set up an appointment with one of our weight and wellness nutritionist. Now you don't have to use it today. Is You want to take advantage of that discount. Busy but just know that if you purchase or if you set up your counseling session today our front desk will make sure that you get that fifteen percent off when you do actually have your appointment. So that's a really fun thing for us to be able to offer fifteen percent off all new tricky products you can order those At New Turkey Our website you can go to weight and wellness. Dot Com and click on products. You can also learn more about how we work with people by going to our website weight and wellness dot com. Or you can call the office. Six five one six nine nine three four three eight and for those of you. Who like a little of the Kind of inside scoop. A little Birdie told me that our product of the month for March is going to be the probiotic bacteria so we're talking good got hell through the month of March so keep an eye on that. If that's something that you want to start taking. Are you know you already taking no well? That's a perfect segue for what we're talking about. Yes it is so before we went to break Lee. You were talking a little bit more about how you started to realize that your gut microbiome was less diverse than you would have liked. Maybe under mild the understatement but as we mentioned earlier a healthy gut tends to have more diversity and we know that anything that might cause a loss of species diversity in the gut or causes more of a shift towards harmful microbes or even having fewer of the beneficial bacteria and yeast in those sorts of things. Those can all have a negative impact on our health. They show up very differently for different people. So research is still ongoing about all the ways. Microbiome influence our health. But you know short of collecting and analyzing your own stool wall. Here are some signs some body signs that your microbiome is in distress. So this is kind of your. Body's way of communicating with you heartburn gas. Maybe bloating cramping or pain. Having any of the indigestion constipation of course diarrhea and loose stools is Your body trying to ask for help Having early fullness or even feeling nauseous or on the verge of feeling like you have to vomit Ibs Irritable Bowel Syndrome or even some ear inflammatory bowel diseases like Crohn's disease and Colitis. I was listening to A microbiologist talk about the connection between different. Fungi and Crohn's disease. We could probably talk an entire show about that but colon cancer is another one that POPs up here. We know that people who have sufficient bifida oh bacteria can reduce their risk of colon cancer by fifty percent. That's no small number new. No so if you have any tummy troubles you want to look at increasing the diversity in your microbiome. Yup and shelby listed a whole bunch of digestive symptoms related to like. How might we see some of that imbalance in the microbiome but the tricky part is some of these symptoms can also be non digestive system related the ones we've mentioned brain fog a couple of times so just how your brain functions where is a huge indicator of the health of your God but other and we also mentioned autoimmune diseases like Rheumatoid Arthritis? Type one diabetes. I'm mass krones. So that being said it's so important to feed the microbiome the foods that likes giving it the diversity through probiotics and feeding into that. Gut microbiome okay. So here's the big question. How should I eat to feed my microbiome? Yes everyone's on the edge of their razors. We waited till the end of the show. Put it in there. Here's some good news listeners. Sixty percent of our microbial diversity is impacted by our food choices and our microbes are relatively quick to adapt and shift to changes in our diet. Really the research that I was looking at in terms of yeast and fungi. Those can shift within a twenty four hour period of changing our diet an but that means getting the sugar out getting the processed foods out that means we have the power to have a major impact on our got health and even our brain health and our joints and all aspects of our body by changing that diversity and that really goes back to what we put in our mouths. I've seen this time and time again. So it's it's very common for me to make those connections between good bacteria and good health but the answer is really quite simple are microbiome thrives on fiber and the flavonoids in whole vegetables and fruit so eating one two three cups of vegetables at most meals. That is a take home message today when you have adequate fiber now as an adult. How many grams of fiber are you asking your clients to eat Leah? Usually I'm aiming for somewhere around twenty five twenty five to thirty grams of fiber. That means you've got to be eating vegetables throughout the day Not Just at dinner right. That would be really uncomfortable to get in two thousand five grams of fiber in one meal right and we know that the fiber helps with that diversity and if some of those vegetable choices can come from fermented foods that's great to each kind of traditional culture has their own probiotic rich or fermented foods so one to two tablespoons of Sauerkraut. Maybe you add Kimchi or fermented carrots or fermented beats or. Maybe you're Scandinavian and you want to add in Whole milk or full-fat Keefer Bulgarian style yogurts. Those are some of the real food options that helped to supply your microbiome with the good gut. Bacteria and to support the other microbes in our body. So Lia as we're kind of coming up on the last minute of our show here really. Do you have any other tips or tricks that that you share with people besides vegetables and fiber anything else that you did personally to change that diversity in your microbiome because you're you're feeling a lot different now. Were absolutely no really. I learned about the microbiome during my graduate studies. But it really wasn't until I changed how I eight and really focused on those real foods that after I know I would say at the three week. Mark Yeah I was like. Oh this is a lot better than what it was before and one big thing that I was doing was consuming a lot of artificial sweeteners. Kind of leave that out there on that too. 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 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 FDA.

Leah Klein shelby Olsen GUT bloating Pain autoimmune disease Marianne N. U. T. R. I K. E. Y. Dot Mendota Heights United States colon cancer licensed Dietitian Britney skype Naqui Maple Grove Jesus
The Link Between Obesity and Cancer

Dishing Up Nutrition

43:34 min | 8 months ago

The Link Between Obesity and Cancer

"Hello this is. Britney one other nutritious nutritional weight and wellness before we start. Today's podcast I want to let everyone know about our fifteen percent off sale. It's fifteen percent off all neutra key products and nutrition counseling. The sale starts Saturday February. Twenty second and runs through Saturday February. Twenty ninth if you've been listening to the podcast and tried implementing a few things that you've learned you just haven't been able to put it all together for yourself. This might be the perfect opportunity to meet with one of our nutritionists. Maybe you have a specific health condition like help with whatever your health goals are. I'm sure we can help you. And now you can say fifteen percent. We offer individual appointments in person by phone or skype. If you're really busy this time of year you can also purchase the appointment and use it at a later date for more information go to weight and wellness dot com. As I mentioned earlier all of our new tricky products are also fifteen percent off all week. Naqui products are manufactured in the United States. Aner independently tested by third party. Enjoy the sale online at neutral key dot net. That's N. U. T. R. I K. E. Y. Dot net or in person at one of our seven twin cities locations. Thank you for listening to dishing up. Nutrition and enjoy this podcast. Welcome to dishing up nutrition with licensed 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 food nutrition slowdown too fast. You got to make the last. Just kick him down cobblestone fun and feeling well morning to dishing up nutrition brought to you by nutritional weight and wellness. I WANNA share an interesting fact from the American Cancer Society. Excess Body weight is linked to eight percent of all the cancers. The American Cancer Society reported that the link between obesity and cancer risk is clear actually excess body fat increases your risk for several types of cancers including colorectal cancer breast. Uterine kidney pancreatic at Safa. Gio Cancer's good morning listeners. I am Melanie Beasley a registered and licensed Dietitian and because I had breast cancer Several years ago. I'm always on the lookout for the latest research about cancer prevention and the treatment joining me as our co host. This morning is Caroline Hudson who's also registered and licensed Dietitian and has been working in the field of nutrition for a very long time. She has a wide range of employment opportunities and diverse clientele. I think she's very wise Dealt with a variety of health issues In fairly recently about three weeks ago caroline add hip replacement surgery because she wants to keep up with her mother who eggs the lake superior trails and I forgot to mention that. Her mother is ninety two years old and loves to hike. I think that's fantastic. I kinda WANNA be her. Yeah she loves a Kayak too crazy. Good Carolyn. You had hip surgery just three weeks ago. Yes yeah and you're already back to work. You're looking good looking spry thank you. How did you so quickly? Oh yeah you know I R? I went back to work almost Earlier this week so just a little over two weeks. in recovery so I feel like I'm doing great. I even walk without my cane. If I'm not out on those icy icy patches of roadway or whatever but Minnesota the challenge. Yeah but we have a great morning today. Don't we do? Hopefully all of our listeners. Here in Minnesota will be able to enjoy this weekend so good morning. Everyone Good Morning Melanie. Good morning to all of our listeners. And I'm really happy to be here this morning You know I I think I recovered really well. Because I was even more diligent with the way I eat on more than normal. You know mutually pretty pretty good but I didn't you know after right. I didn't have any processed food anemone sugar. I really limited by carbs because the carbs gluten things like that now pasta and all of that they really cause inflammation in my body and many people's body. I ate a lot of protein and a lot of vegetables and of course really high quality protein and up to my supplements. I started taking more mega threes. So a mega threes help decrease that inflammation. I took more magnesium and added the injury and surgical support formula to my regimen and that formula contains really crucial micronutrient nutrients like vitamin C. The B. Vitamins Zinc Vitamin E. Glucose Amino and MSN and it's supports ports. Cellular Health Joint Health cartilage tendons ligaments. All of those things are important. My hip surgery. I mean they're they're like cutting into you and cutting parts out so you need all of those things and the other thing is. I made sure I got adequate sleep. I even took a little time off work before the surgery and had a little bit of a vacation so I just really concentrated me and I mean we're talking how `bout You know all the medications that they give you in the hospital and I thought it was fascinating that you were saying. They came in with anti nausea. You're like Nope I'm good. They came in with stool softeners. Nope I'm good. They came in with so that is so impressive. They didn't like it too much because they had already broken. Open the blister packs or whatever they're in and they said well we have to throw them away and I said well that's okay. Just throw them away. I don't I don't need that I don't want it so great. I love that So both let's go back to topic both cancer and obesity are serious health risks. Let's look at some data about the increased rate of obesity. The National Adult Great in two thousand sixteen was almost forty percent. This is even sadder that child obesity rate was just under twenty percent nationwide so obesity has increased by seventy percent over the past thirty years for adults and children by eighty. Five percents crazy. What does that mean in reality? It means four out of ten adults over. The age of twenty are considered obese. Carolyn O. That's just oh then the thought of that is just you know. Are we headed? Yeah where are we headed? And we see every day but You know it's really scary. So the American Cancer Society estimates that forty eight hundred new cancer cases are diagnosed each day each day. That's nearly five thousand cases daily so the lifetime probability of being diagnosed with cancer is slightly more than one out of three people. Wow how that's really scary. So researches found that about five percent of cancers in men and about eleven percent of cancers in women can be attributed to excess body weight however the connection between weight and cancer can be quite complicated so some studies suggest that on the risk for some cancers if he'd appear to be more for people who are overweight as a child or as a young adult so. I think this is really alarming because as you just said over the past thirty years the obesity rate for children has increased by eighty five percents. So where are we headed? Where and you know I love. I love where we're going in our society when it comes to decreasing fat shaming and decreasing The all of the the love your body as its as it is and I love that however we have to look a little deeper in. Are you putting your health at risk? Because that's really what's important here. Loving yourself is fantastic and But we WANNA look at. What is the risk factors attributed to obesity? And when I think back to my elementary school days it really was very rare to have more than Really one overweight child and class but today teachers tell us that many children need classroom are overweight or obese. And you have to ask. Does this mean as these children are aging that they're at a higher cancer? Risk It could go very high so that. That's the scary place. Yeah it really is so listeners. You might be wondering. So how does obesity actually cause cancer? So let me see if I can explain this a little bit so we all understand. The risk You are taking. If you're carrying extra body fat. You know many people who are overweight frequently. Stop looking in the mirror you know. That's not very comfortable right or they refused to be weighed or they you know they. They won't way themselves and they won't themselves at the doctors. I don't want that lecture Yeah No of course not or maybe. These people stop shopping for clothes until they lose some weight. A man like I hear that I'm not gonNA shop because I need to lose some weight and we've all exactly but do they lose the weight. Unfortunately that just doesn't happen and as Dietitians. We've heard it all right now but I don't think most people realize that extra body fat is really increasing. Their risk for cancer perhaps to really seriously Understand a about losing weight. Many people who are overweight or obese half to realize the results from these decades now of research it's involving millions of people and this research clearly shows the link between being overweight or being obese and getting cancer. So what I want you to realize. Is that being overweight or obese is much more serious than just how you look how you look in the Mirror. Of course of course once again How could be in a way cause cancer? Let's look at the biochemistry for better understanding our listeners. Fat Cells make extra hormones more growth factors and inflammation. And when you have extra fat is specially around the liver pancreas heart and kidneys the fact consistently sends out messages to the rest of your body. Let's talk more about this when we come back from break. It's time you're listening to dishing up nutrition brought to you by nutritional weight and wellness a study conducted. Seventeen years ago by the American Cancer Society found after studying nine hundred thousand American adults for sixteen years that most obese women had a sixty two percent increase risk for dying from cancer than the women of normal weight. The increase for obese men was fifty two percent higher risk. Today we want to explain. Why extra weight increases the risk of developing cancer? We'll be right back. Well welcome back to dishing up nutrition before we get back to our topic today. I WANNA share with our listeners that we have an exciting new class starting in March. It's called cooking basics and kitchen tips sell. There are so many benefits of cooking at home. Of course including better how slimmer waistlines thicker wallets and the list of course goes on but I've had a lot of clients who don't Cook at home and are actually pretty scared. So let's not have this be intimidating anymore. Join us for this ninety minute. Class to gain some healthy and delicious culinary inspiration to get you back in the kitchen and truly in charge of your health in this demonstration class. So you're gonNA actually see people cooking right love us. We are going to ditch the drive through and the Deli counter and learn how to prepare those tasty meals the weight and wellness way so enjoy delicious gluten dairy free samples why you actually learn some time saving treks for easy weekday meals and take back control of your food major health and your health of course so these classes we'll have one on March tenth in North Oaks. These are from six thirty to eight one on March eleventh and Maple Grove and March twelfth in Saint. Paul and the price is only thirty nine bucks so great great class so I highly encourage you all of you listeners. Out there who are intimidated in the kitchen to calm and join us for those glasses. I'm GONNA take it. I WanNa oh I love it so I wanNA share some other really thought. Provoking facts from the Center for Disease Control and Prevention most types of cancer associated with overweight and obesity have increased. That's really interesting. While other types of cancer have decreased from two thousand five to two thousand fourteen so the types of cancer That are not associated with overweight cancer with with overweight. So let's look at the biochemistry for that aren't don't do. I have that right here. That is It's interesting that the other cancers have actually decreased but the ones associated with obesity have increased. Yes I sitting. Cancers associated with overweight obesity were up to seven percent. Yes so The types of cancer that have not are not associated with overweight. They're down by thirteen percent and I think that's because of our interventions or our treatment plans types of cancer that are associated with overweight and obesity. Were up by seven percent and that that makes sense to right so the types of cancer associated with overweight and obesity. They were There thyroid cancer. Breast Cancer Liver. Gallbladder pancreas ovarian uterine kidney and one. I didn't really know. Is that multiple myeloma cancer of the blood. Yeah I didn't realize that one was so yep and before break we were talking about the biochemistry In for a better understanding and we were talking about how fat cells make extra hormones more growth factors and inflammation so it kind of makes sense. Those obesity cancer's going up. And when you have extra fat especially around your liver your pancreas your heart your kidneys. The fat constantly sends out messages to the rest of the body and these messages often increase cell growth or increase chemical reactions in the cells and can influence the reproductive cycles. Think of it this way. this extra body. Fat Acts like a boisterous loud mouth telling the other cells what to do. And if there's too much body fat than the loud mouth fat cells send out messages to damage the other cells and you should definitely get rid of those loud mouth fats bossy cells on WANNA protect ourselves from that damage. Yes so the key takeaway here. Is that fat cells change the actual natural environment inside our body so these extra fat cells can then release a variety of chemicals that can make the cells next to them act differently and they often become cancerous. Yeah it seems that frequently. On dishing up nutrition we are talking about inflammation right and the direct connection to many types of health problems That is also true when explaining how extra body fat can lead to cancer you know. Basically when there are more fat cells in the body specialized immune cells. Go to the areas where there's more fat with a specific job of removing dead and dying fat cells sort of the the garbage collectors. The process of these immune cells cleaning up the dead and dying fat cells actually can lead to inflammation and the inflammation causes a chain reaction causing the cells to divide and over time. The risk of these cells becoming cancerous increases. So what Melanie? Just described is known as the inflammatory response. So when the immune cells or we can call them the cleaning company. Maybe if you WANNA talk about him that way they go out to clean everything up and they release chemicals known as Cytokines so cya. Pines actually are not good. They're not the good guys. Because they encourage the cells to divide more rapidly and that builds up cells and can lead to this cancer growth. Yeah in the fat cells release significant amounts of toxic estrogen The more fat cells the more excess estrogen will be released and we refer to this toxic estrogen which can lead to estrogen dominance which is also a big risk factor for hormone driven cancers. Melanie I can't guy had a jump in here just this week. I was listening to a podcast on cancer in this. Podcast was primarily about the reduction in mortality rates due to the progress in treatment. So we've already kind of talked about that so Treatment things have 'cause our Or rate of dying or mortality rate from cancer to go down but they went on to expand that You know the information points clearly to die playing a very critical role especially in well. Guess what prevention. Yes say that again diet I clearly is key is playing a critical role. They also went on to point out that although the mortality rate of breast cancer has actually decreased the incidents again and this is really important the incidence of cancer breast cancer especially has gone up especially in postmenopausal women so and they guess what they did. They pointed to both obesity and our use of hormones. That are significant factors in increasing this incidents. And you know I. This is why I love our menopause survival seminar. 'cause we discuss this biochemical process in very easy layman terms so people can understand what's actually happening with those hormones in this excess toxic estrogen that can cause The cells in the uterus and the breast to divide uncontrollably and lead to cancer formation so thinks time it's our bray. I'm for another brain. You're listening to distant dishing up nutrition. We're discussing the link between obesity and cancer oncologist. Dr Joyce slinger land from the University of Miami said everyone's heard of the obesity effect on heart disease and diabetes and now beginning to understand that cancerous is just as break. We'll be right back at the end of a busy day. It can be tough to get motivated to get out the door for another obligation and once you cozy at home. Who wants to go back out? But you still want to work on ways to feel better and nutritional weight and wellness can make that easier right. Now they're popular balanced foods for balanced moods classes available online. So you can balance your time to this class. Shows you how to use real food to reduce negative moods increase energy improve memory and manage stress. And did I mention it's delicious? Get the same breakthrough coursework taught by the expert and nutritional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants sign up today go to weight and wellness. Dot Com and register in snap. It's online learning from nutritional weight and wellness. That helps you balance your time to go to weightandwellness DOT COM. What are you waiting for Welcome back to dishing up nutrition. I encourage you to look ahead on your calendar to April because the weekend of Friday April twenty four th through Sunday April twenty six. We are offering our weekend weight and wellness seminar. So this is a perfect class for you to take to learn how to have more energy less inflammation improved memory and focus because a series of classes teaches you to eat real food and balance many pass. Clans have reported that it was truly life changing for them. So if you're going to get ahead of cancer and heart disease you need to take your food choices seriously out with that was processed foods and the sugar in with all those real foods that We were designed to eat her body's love real foods so time we offer our weekend wellness and our weight and wellness seminar. We have people actually flying in or driving in to spend the weekend air fine with us. Yeah in Minneapolis and Saint Paul in the Metro area and even Many nurses take these theories together because Nurses can earn fourteen point. Four continuing ED credits. That's a lot that continuing education credits and you have so much fun. So check out our website at weight and wellness DOT COM or call. Six five one six nine three four three eight to get your answers to any questions. You may have over and over class. Participants are always saying that. This is the best seminar they've ever attended. I hear the words. It changed my life all the time. Which is fantastic so before we went to break. We're of course talking about the more fat. You have the more estrogen that you have so often times. Those that are diagnosed with breast or uterine cancer. Have of course high levels of estrogen so this excess fat cells. Those excess fat cells actually release that excess estrogen into the body. That's not necessarily good thing right now. So when we are doing nutrition therapy with women who have signs of that high estrogen or sometimes we call that estrogen dominance we help them learn how to detox or eliminate those toxic extra jains. That's a mouthful this morning. One simple way to eliminate those toxic estrogens is to have a normal bowel move. Now we're going there. That's more aren't ways once a day so when people are constipated. Those toxic estrogens are recycled and not eliminated. So Melanie I think we have to go and explain a little bit more. What is constipation? I have a lot of clients that think. It is okay if they have one b. m. once a week. Yeah and they have always been like that. Yeah so they think it's normal right More you know even just every couple of days you know We have a lot of bowel movement. Commerce don't we do? Sometimes our clients are Oh. I've never talked about this and I'm like I do all day. I'll be okay. This is okay. So you know another solution of course having this regular ball movement every single day. Of course if you don't have one a day you're constipated so listeners. Take note of that. So it's real food. Real food can be a solution to help with that detoxing. Excess estrogen so eat a variety of vegetables with every single meal. Even breakfast even breakfast. I know most people are really. Oh can I do them my crew for breakfast value cam but we really encourage you some Broccoli or Kale or something. Mike that those cruciferous vegetables Broccoli Kale Cauliflower Brussels sprouts And Spinach those are really good at helping US detox those estrogens and of course we women we encourage women and men to cut out the sugar and the processed foods those process carbs so they can lose weight so when they're losing weight they're losing fat cells and then they have less estrogen circulating in their body. This is another reason that you don't want to be on a crash diet right. You know people go on these crash diets and they drop their weight rapidly. They you have to think about your body's releasing a lot of toxins and estrogens rapidly in sometimes it overloads the body So when you're doing it in such a way that's Maintenance way of living and it's a little slower than people are used to with these crash diets. But you're not overloading. The body by losing you know tremendous amount of body fat in one really quick crash diet. Yeah and then we gained it right back. Yeah not good I think our discussion about sugar and process carbs leads right into talking about how insulin and insulin resistance can lead to an uncontrollable cell division which can then lead to cancer in our nutrition for weight loss classes. We TEACH ABOUT INSULIN RESISTANCE. Because many overweight or obese people have increased levels of insulin in their blood and they usually tend to have insulin resistance. What causes the pancreas to put out all that extra inch insulin? What is the extra insulin trying to control? Well when people Eat extra sugar. A process carbs. The role of extra. Insulin is to control that person's blood sugar and push the glucose into their cells for energy. That's how it's supposed to work. Insulin is really the carrier of blood. Sugar Glucose in the higher the blood sugar more carriers. We need right And that leads to a lot of insulin so when people have extra insulin from eating too many process carbs and sugar. They can develop insulin resistance. Which actually is if you think about it. This is like a coding over the cell receptors. Every cell has specific sal receptors right doorways doorways and insulin builds up and body fat bills up because those insulin receptors are blocked. Then they can't get the insulin or can't get the energy the glucose into the south or energy where it's supposed to be so. How DOES THAT EXCESS INSULIN? In the body increase the risk of cancer so again excess. Body fat and excess. Insulin in the body can lead to something called. Insulin like growth factors said these. Insulin like growth factors. Send a message to the cells to divide more rapidly both excess insulin and insulin like growth factors can encourage this uncontrollable cell division and promote the development of cancer. So I want to recap how being overweight then can cause cancer. I all fat cells make extra hormones and extra growth factors called in Sunlight. Growth factors also hormones and growth factors. Tell cells in our body to divide more often and the rapid division of cells increases the chance of cancer cells being produced when these damaged cells continue to divide this cell division can then lead to the development of a tumor. So I have to jump in here Melanie I don't know if you know this but I I did have melanoma. Oh years ago and it was interesting because of course I go to the dermatologist. Every year I you know was you know. Sun Loving person. Avid sailor sail. You know you know five days a week for most of my life. I didn't know that either your so interesting anyway. I ended up with melanoma my leg and I spotted this little. Look like a freckle to me. You know longtime ago and But all of a sudden it started changing in shape not good so I took a picture of it and then couple months later took another picture of it and right away I thought. Oh that's not good that. Of course I had it checked out and the biopsy and everything and it did come back as melanoma but my point is that was that wrap ED cell growth leading to malformed. Yeah thing wasn't a tumor per se. It was it was a melanoma. I guess you know one in the same. I guess because it's still cancer but you'd be on the lookout you know this is. This is important stuff you don't ask. Minnesotans were covered up. Yeah bring right right. So here's a real startling fact about one. Fifth of cancer deaths in the. Us Are associated with obesity. Researchers have found that the fat and animals are more likely to develop cancer. Then lean animals really affect your pets. Yep so sadly cancers in fat animals grow faster and larger and spread more quickly and are more resistant to treatment so unfortunately this research also pertains to overweight and obese people so overweight and obese people get more cancer and dime more often from cancer than people with less body fat. When you have to ask why are animals? Why are pets getting more overweight? Because their rapidly growing so they're eating table scraps right mice. No We'll talk more about that when we come back. But if you're feeding your animals table scraps and they're getting obese. You have to look at what you're eating. Yep exactly so. You're listening to dishing up nutrition earlier in the show. We mentioned that forty percent of women are considered obese. Another thirty two percent of women are just overweight and research has found a link between obesity and cancer. Interestingly Sav Research found that losing weight fast may actually encourage cancer growth. We talked about that for cancer protection and nutritional weight and wellness. We see the wisdom of eating high quality real food to lose weight. Our nutrition for weight loss plan is not a quick fix plan. It was never designed to be. It was designed to teach people the nutrients needed for their best health classes. Start the week of March twenty third. And we'll be right back. Welcome back to dishing up nutrition. The Week of March twenty third through March twenty. Sixth we are offering our nutrition for weight loss series at all seven metro locations and also online when it is convenient for you so if you sign up by March sixteen you can save fifty dollars with our early bird. Discount people really enjoy these classes and love. How much better they feel eating right foods. The right foods are very. It's very very powerful so next week. On dishing up nutrition join Leeann shelby as they discuss the microbiome. It's GONNA be fascinating. Yes and how it actually affects your health if microbiome is a new word for you don't be scared off because they will put it in terms that everyone is going to be able to understand. Yeah that's A. It's a buzz word but I think it's played around with an when people are talking to understand it. It can be really complexity. And they'll break it down More our listeners after reading pages and pages of research to put together for this radio show I like the words and the wisdom of one of our researchers jam sing Sing Slinger Land Another Co author of Cytokines obesity and cancer published in the two thousand thirteen annual review of medicine in her research she said in an ideal world the data on obesity and cancer would be the last straw needed to inspire obesity prevention efforts especially aimed at youth. We all have these overweight children. Now and These obese children are going to grow up into obese adults and we're going to have a greater burden of cancer. It's it's sad. Oh and think about that. That was in two thousand thirteen. Yeah so some people say oh. That's little old research but it's only gotten worse. It's gotten worse though. That should hold up through a a wake-up call so at nutritional weight and wellness. All of us all of the Dietitians and nutrition and nutrition realized that losing weight in our high stress and of course vary sugar laden. Culture is different and very very difficult. But it's also very very creative. Call what do you mean by Sugar? Laden? Let's talk about that so that's not just like cookies cake and ice cream and all of that. That's those highly processed carbs or just processed foods. I say anything that comes in a box or frozen you know other than maybe frozen vegetables. That are just vegetables or fruit. Yeah those says chips even yeah chips. Any of that stuff. Pasta Popcorn pizza too much potato too much rice corn all of those starchy veges and starchy processed foods. The best carbs of course to have our vegetable carbs. I love when we have clients that say well. I eat. Vegetables ate potatoes and corn. Yeah yeah data's and corn. Those happened to be those starchy ones. So thinking in terms of losing weight if you lost eighty pounds this year and then eight pounds next year. I know that doesn't sound like a lot. Took people that really WANNA lose a lot of weight An eight pounds the following year. In three years you would be. What about twenty five pounds at least lighter and that steady weight loss with high neutrons from real food is truly the best solution so again back to what? Mel said earlier. Slow easy progress towards that weight reduction. None of this fast you know but we definitely see more than twenty five pounds a year. I have a guy and twelve weeks. She's she lost fifty But that was okay. Cause slow and steady slow and steady So perhaps losing weight fast may be a very good short term fix for you but we believe that is not the answer for good health so we need to focus on supporting your body with quality food. That is the answer for long Term Health. And really that is our. That's our goal is to live long and strong and feel. Well go down quick in the end you know. We don't WANNA be miserable. Appealing out in pain inflammation and agony. We went to live long and strong live. So as DIETITIANS NUTRITIONISTS. We know that presenting the cold hard facts about how being overweight or obese increases. Your cancer. Risk doesn't necessarily help you change your behavior regarding your food choices you make. It's not just about instilling fear and nutritional weight and wellness. We believe that. Change your eating behavior or your lifestyle. You have to reach an inner knowing about how risky eating and lifestyle behavior affecting your long term health. You may know what to do It's not all about knowing it's about doing what makes change happen when you reach that level of knowing and then and only then will nutrition therapy. Help you change your personal behavior. Yeah Melanie I have a bit of a client's story here so You know I have clients that. Come to me well and I'm sure you do till and say my doctor told me I need to lose weight To avoid getting whatever XYZ or getting sick But they don't listen they don't want to change. They don't connect the dots between getting sick. And even how to do it. Yeah well that's true. True Yeah so I have. One client was diagnosed with diabetes. Didn't change a thing because his he's he was told. Just adjust your medication. You just continue to eat whatever you want. But his blood sugar kept going all over the place so again He kept rationalize this pretty soon. Guess what. He had one of the complications of diabetes. He had neuropathy did that. Change his behavior. No I couldn't believe it. So and so. Unfortunately you know. By the time he came to me you know he was really really miserable. It wasn't until he really felt the neuropathy and started losing some of his function and strength in his hands in his arms that he finally got it and did what you're saying here it's not about knowing it's about doing so sometimes it takes a lot more it really does and You know it can be something as simple as a simple recipe and it doesn't have to be fancy. One of the things that I love to do is I'll heat up the oven and I will have and you can even buy pre chop vegetables. Most grocery stores now through Toss Him with our favorite Bacon Fat. But you can use anything. You know avocado oil coconut oil. Whatever you toss it those vegetables and put him in oven for three fifty bake until you stick a fork in him. Pull those out. The oven is hot. The pan is is already dirty now. You dumped those vegetables in a bowl and I just plop down proteins at might be tops. It might be fish. A whole bunch of the that on that cookie sheet or that pan. Stick it in there at Cook. That till it's done now you've got a week's worth of food real food not difficult Well I do even better than that. I call it my sheet Pan Recipes. And we've got a couple of those on our website rather great. I put a sheet pan like a you know with a lip on it. You know of Jellyroll Pan. I think is the proper terminology for that. I put my parchment paper down. Make sure it's all big and kind of overflows. That and I put my vegetables and my protein on. They're all at one time. At one time I season it up. Just a little bit could just be salt and pepper last night. I did salmon with a little bit of butter and garlic and put that all over By vegetables I think I I had spare guess and some Broccoli and a few those small red potatoes and then salmon unless listeners. This is a woman recovering from replacements. So it is easy. It was easy I could even live that she picked out of the oven which has been a little bit of a trek. I've had to have people come over and get my big pots autumn my a lower lower cabinets that I didn't think about it because it kept bend over for six weeks but anyway she pan. Recipes are wonderful so I encourage you to Google that And just We're almost out of time here so So I it's been fun. It's been fun chatting with you about this and I hope our listeners. Walk Away with understanding that our goal nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's simple it's a powerful message. Eating real food is life changing. Thanks for listening today. Have a wonderful day. And thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episode 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.

cancer obesity American Cancer Society Melanie Beasley Carolyn O. That Gio Cancer diabetes Minnesota Breast Cancer thyroid cancer uterine cancer United States overweight and obesity Saint Paul Center for Disease Control and N. U. T. R. I K. E. Y. Dot licensed Dietitian
67 | Reintroduction Paralysis in Disordered Eating and Autoimmune Disease with Gina Jones, RDN

Real Talk with Dana | Nutrition, Health

43:28 min | 1 year ago

67 | Reintroduction Paralysis in Disordered Eating and Autoimmune Disease with Gina Jones, RDN

"Welcome back to the real talk with Dana podcast where we talk all things nutrition health, fitness and mindset with a healthy side of sarcasm. I'm your host Dana Montes of real food with sina, I'm nutritionist and body image coach teaching women how to heal their relationship with booth in their bodies. Ditch the die cycle for good and truly thrive with real food. One delicious meal at a time. This week on the podcast. We have Gina Jones who is a registered dietitian registered and licensed dietician who has had her own share of health struggles like pretty much everyone listening to this podcast. So from a challenging relationship with food starting as a child through getting diagnosed with an autoimmune disease at times it felt for gene. Like, she was dealing with a double edged sword that made recovery from both so much harder. And today on the podcast, we're going into that. So we're also going to be going deep into talking about disordered eating autoimmune disease, and how you have to be extremely careful with elimination diets even when they are done for auto, immune or other health reasons were also discussing what we called reintroduction paralysis molecular mimicry, the health stigma around nutrition practitioners, and what it is like to work for the Cleveland. Clinic. But before we get to the episode. Couple quick updates for you guys. So I just got back from another trip. This time I was in Las Vegas for a wedding with a bunch of my friends, and yes, I am writing e recap post with all of my favorite things to do and restaurants that are gluten free friendly and all that kind of stuff. So you guys can look for that soon. And now without any further ado, let's get to the Pacific. Suit. My name's Gina Jones. I'm a registered and licensed dietician. So a little bit about my background kind of what I do. So I've been working at Cleveland Clinic center for functional medicine for the last year and a half in two weeks. That was my last day. So I just left to pursue my own. My own businesses. And we'll talk about that in a minute. But I'm just kind of might pass up to be dietitian with. I think similar to most practitioners that are in that functional medicine integrative medicine space. So I feel like most of us all of us have some type of like personal connection to it. So basically, what happened for me is that as a child I had a lot of stressors. And I also had a lot of looking back on it some disordered eating patterns that. I don't think recognized back then. But basically what happened is in marketing, and I was working fortune five hundred company for four years, and I became pregnant with my first daughter when I was at that company and just became naturally interested in making sure that I was doing everything I could do for for my baby for my body anos experiencing some little minor hiccups. So I was starting to become interested in that. I took some holistic attrition. Purses as well as I'm acupressure courses, which was like super cold kind of opened up my mind, some different things, and I started seeing chiropractor. So just kind of in that on more healthy minds up. Well, on after I was after I had the birth of my daughter, I got really really sick. So like super sic things that I've never experienced in my life. I was calling nine one one probably four to five times a month feeling like I was having a heart attack. I was having panic attacks on feeling like my throw was closing. I was having really bad Saddam's. Oh, just like horrendous at the time. So then about four to five months later. I went to Yar one day during work on my watch break in found out that I had a goiter. I would then I went followed up with an ENT, and they told me, hey, you probably have thyroid cancer which. Was like a huge blow to me. And I ended up not having ironed cancer. Thank goodness. But it was properly diagnosed with Hashimoto's so whole new world for me didn't really know what immune diseases were at that point in my life. So I ended up doing was my sister was actually studying to be a functional neurologist in chiropractor the time, so she hooked me up with a functional medicine doctor, and they had me Holland Sulimma nation diet that if you're familiar with Dr Karachi in so it's a more strict version of AIP, and I followed that for really long time. It really did help me. So is able find out some of my food triggers. I think I stayed on a little bit too long a little bit longer than I should have. But it did help me kinda come up with you know, what my triggers were in how to heal myself someone about eight months later inflammation drastic. Reduced thyroid levels were coming back down to normal. So that basically led me into hey, there's something's going on here that I'm enjoying. So I ended up going back to school and got my master's degree in clinical nutrition from case Western Reserve University here in Cleveland, Ohio. I completed a fifteen hundred our clinical dietetic, internship Cleveland Clinic as well. And that I went on to work for Cleveland Clinic center for functional medicine up until about two weeks ago. So it's been a it's been a journey for shirt, and I created a food business in the middle of all of that as well and have two daughters. So it's been nothing short of hectic. But it's been it's been a really good. And I feel like I've found my calling. Yeah. Thank you so much for sharing that I want to dig a little bit deeper into your story when you said you were doing the program with Dr corrosion nannette. You mean when you said you stayed on the protocol a little bit too long. Yes. So the doctor that had me following this diet. It was a modified version of Dr case program. So it was a little bit more strict so on P, you can have like bananas dates and things for this one took out all of the high glycemic fruits because I was having reactions to the thyroid medications, I was breaking out in hives. I was just told to continuously stay on this diet until symptoms kinda resolved. So it was about eight months before I was like, you know, what like I need to. Just try a different food in the first thing that I reintroduced with dates because I wanted something kinda sweet. So I felt like I stayed on a little bit too long because it started to have an impact on my mental health end related to foods. So then I realized later on like, I was, you know, legitimately scared to reintroduce things like nuts. You know? It's been a years now. So I since introduced like all seeds all fruits and vegetables, and all that kind of stuff that there's you know in plays a huge role in your mental health when there's nobody helping you through that aspect of it. And I didn't really see it until I became a dietitian. I thought it was completely normal to kind of eat that way and for extended periods of time until you're like, hey, wait a minute. You probably should be branching out in having a more very night. Yeah. And I think that's that's a really interesting point to bring up that when you do have an autoimmune disease, or if you have a certain health condition that kind of predisposes you to be recommended one of these healing diets, which can be super super healing. But if you don't take like a multifaceted approach of not only trying to heal your physical health, but also getting support with your mental motion health at the same time. It's really easy to kind of slip into patterns of feeling really socially isolated and back. I mean, if you have any kind of history of disordered eating or controlling your food of slipping back into those tendencies, so what was that part of it like for you? So I did experience some of that social awkwardness for sure so like going to parties in packing my own food. And you know, some everyone's asking why you're packing it in. I still have to talk with a lot of my clients about overcoming that as well. So I think there's you know, there's a fine mind there is you have to do what's in your control to make sure that your healing? Right. So for autoimmune diseases gluten and dairy are really big triggers. So maybe staying away from those things with super important. But I think I stayed away from things like the night shades a little bit too long or the nuts and seeds a little bit too long. So there is definitely parts of it that you have to overcome mentally in. I think they had the most amount of hewing is when I was following the diet knives doing acupressure in chiropractic in yoga, and I was doing all of this stuff and was really feeling better. And then when things started to become busier, you're like, okay. Well. Focus on the diet part that the easiest, and then you're like a year later, and you're like, hey, wait a minute. I need to introduce them foods. So I think there's always. There's always, you know, an aspect of the diet dietitian. That's what I deal with. But at the same time like you said, you really have to make sure the mental health part is there, especially if you know yourself that there was some type of disordered eating patterns in your past. You really have to kind of tune into yourself. And I think when you're so sick is hard to do that at first. Yeah. And it's also like a double edged sword when you have a history of those patterns, and when you have an autoimmune disease or some other kind of health complication because on the one hand, your recovery voice, or the voice that's telling you like we wanna get away from dieting in the yes, no foods and everything like you want to incorporate more foods with than on, the autoimmune disease side. It's like, well, I know I should be avoiding gluten dairy, for example for auto immune disease because there are so many research studies that say they can't bake autumn. You disease worse than the other things like the night shades in the nuts. Seeds aren't necessarily a big factor in all automated diseases like they different are in some. But the problem is like even those foods become fearful aside from the whole dieting perspective like from symptoms perspective like as someone within automating disease. You become fearful that if I eat these hoods, not only am I gonna spiral out of control because it you hit the Midas wells, right? Like the own nuts. I might as well eat, the dairy, and the gluten all these things, and then you go you're going to have a flare. But it's like, I then become afraid of eating these foods because I think they're going to make me have a flare. So how do you deal with that? Right. So when I was going through like the really Nevada portion of the autoimmune disease, I'm pretty much in remission now. But my main symptom was that I felt like my throat was closing up. So it was really hard to eat. It was really hard to know whether or not you were having a allergic. Action to food or if it was just, you know, inflammation. It was really hard to differentiate between the two. So my philosophy after becoming a dietitian is to never start with the absolute most restrictive is you can't it's too. You know, take out gluten dairy added sugar first. And then if we need to try things like eggs in a Nightshade, we can always tweak in get more restrictive necessary. But if you're seeing healing, you know, our mind goal is always the most amount of healing was the least amount of restriction by. So I wished that. I would have had somebody that told me that in the beginning because you almost get this type of reintroduction might paralysis reintroduction fear like you're talking about because I feel really good after eight months on this diet now I'm scared to reintroduce really easy things like vegetables and fruits. Right. So they're such. A mental component to it. And I think when all of these restriction types of diets started to come up in the more prevalent like seven years ago six years ago. A there wasn't a whole lot of people talking about this. So I think that the people just kind of diving in following it in not really ever knowing how to get off. Yeah. I mean, it's a really hard situation to be in. Because it's like, you you don't know to do, you know, that paralysis of well, I feel really good at I'm finally in remission, and it's taken me long to get here. And what if introducing tomatoes could be the thing that like sets me back six months or styling nut, of course. There's this fear. Not introducing these foods is just gonna make me sick all over again. But I think the interesting thing that's also playing in here is we've had these voices of diet culture like screaming in our ears for basically in our at our entire line hundred. And then it's like, well is it the autumn you disease that's making me fearful of introducing these foods, or is it that diet culture voice. That's telling me, no, I'm sticking to my. Yes, no foods list because I feel like I'm in control. And this is what I should be doing right now. I think. Click for me there was a combination of that a little bit. So as a child, I remember the first time, I went vegetarian I was in lake third or fourth grade. And I think that's really young. And I was I'm Italian. So I was pasta vegetarian. Nobody told me how to be a vegetarian just out there did it. And so it's really hard to know. Like, okay. We'll there is probably starting to be some disordered eating because I wasn't eating the right foods, probably happy, traditional fishing sees. And then you take that mindset with you into adult, plus autoimmune disease. So there is a really fine line of, you know, necessary restriction verse, you know. You know, what's we're voluntary restriction? Right. So it's really hard. And I think that anybody that kinda goes through a restricted elimination type of diet needs to work with the call qualified practitioner number one into like, you should probably be seeing some type of health coach or therapist or somebody that kinda helps you along that to say. Yeah, you're qualified candidate for this. Or no, you're not, you know. So even like even Cleveland Clinic I've worked with quite a few eating disorder patients in. Yes, we can still do healing diets because there's so much of that brain gut access that lake we really need to foster to make sure that you have good gut health. So then depression in other things start to go away. There's there's a specific way of doing them to make sure that you are not Austin other disordered eating behaviors. Yes. So that was actually just gonna be my next question. So when you. You when you do work with patients that whether it's an eating disorder or disordered eating or just a history of doing really well with yes, no foods lists, let fray so in order to promote healing. But also prevent falling back into this restrictive eating for the sake of dieting, and controlling our size and everything when you get someone with that kind of history that then comes in with an autoimmune disease, and you're thinking in your mind is a clinician. Okay. I know, you know, based on the research and clinical experience, I do want to eliminate dairy and gluten in order to help heal the gut access in the microbiome. How do you explain that to a patient in a way that can prevent them from falling into the yes, no foods lists, and these are bad foods, even knowing that those foods could be promoting inflammation in autumn you disease yet? Sure. So first of all, I always free. I'm in as adding things into the diet. I write so adding mortar vegetables in let's concentrate on getting a this many different colors into your day. So really making sure that we're adding the things in they're missing now if it's really necessary. So for instance, I have a Hashimoto's patience, and there's tons of research that shows the molecular mimicry between gluten and your thyroid gland, then we can swap it out. Like, okay, let's not do regular Brett, let's do this gluten-free bread and I can recommend healthier brands on. And I always frame it to is like this is a treatment plant. Right. So look at this as this is a six week treatment plan in eight week treatment plan, you will come off this. This is not going to be lifelong. So more of a discovery plan. Less of a good food. I that at food tight both idea yet. And then for anyone who doesn't know. What molecular mimicry means? Can you really explain that? Sure. Hopefully, I can do this Justice. Basically when you have an autoimmune disease your own antibodies attack, a certain gland in your body. So for me, they're attacking thyroid gland. So gladden is in gluten which is the proteins found in gluten and research is showing that it when you're eating tons of gluten in you're having all of these antibodies built up they can look similar to the thyroid gland. Then it mistakes them in will actually start to attack. Your thyroid gland when you eat gluten gluten actually looks very similar to the dairy proteins as well. So that's when you get more of that molecular mimicry, and that's why gluten dairy are two of the most common inflammatory foods because the chew that are attacked most by your antibodies. Great. Thank you. I'm sure that there are a lot of people that don't really know what that means. And that would actually a very good explanation for like. A scientific perspective. But also not making it like, so nutritional biochemistry. So I want to switch gears a little bit from talking about patients and stuff and talking about our personal stories so strident we were speaking a like back in January when we were talking about coming on the podcast and stuff yet. You had started writing a blog post about your own relationship with food and how it's changed, but you still have plenty to go. So could you talk about that a little bit more? Yes. It's still in progress. I have not posted yet. But you know, as a child like like, I said, I went vegetarian a few times. And then I went vegetarian again, it was late high school all through college. You know, I had restrictive eating. So for a portion in almost nobody that I work with knows this either. But like a portion of my childhood, I was really restrictive on my eating forest. The times that I would be I would go really far not eat for long periods of time. I was never diagnosed with an eating disorder. But it was definitely disordered eating patterns for. Sure. So then I think all of that mindset kind of happened when I headed gone restrictive eating program with autoimmune diseases. So it was I introduced seeds in introduced some nets Nate introduced a lot of these things. But there is a few things that I was still really fearful of introducing end. I would only reintroduce foods. My husband was held end to make sure that if there was a reaction that he was around because for me. My reactions were always nice throat, and I was always really fearful that it was a true NFL lactic reaction. So I was. He's taking these extra precautions when introduced the food which made it really difficult because my husband works fulltime job, and it has a second job too. So, you know, it wasn't really easy to reintroduce. When somebody else was Homer around me. So I've been truly working on it like really hard like knowing that any that had ever introduced has never created a problem for me. There's never been a food that I tried to reintroduce so far that has, you know, given me bad symptoms. Right. I've accidentally in this. You know, funny story looking back on a now, but not so much, but I accident eight cash shoe a scream Monday thinking that it was coconut ice cream. And I had not had cashews in year's end. I literally when I found out I cried. So the name of my blog is gonna be I cried over cash shoes because it was it was I open. Inning that I was sitting here. Crying over the fact that I aid cash you ice cream Enid a Mataya Titian. I'm telling people how to manage their diets in it really hit home for me. And I have lost the support from, you know, some health coaches that I used to work for another dieticians at used to work with as well. So I had a really good support system that was around me that helped me kind of work through some of these things. But it's especially if you had disordered eating patterns in your past. It takes a lot of mental work to kind of guess through all of that extra baggage just to be like, yeah. This is truly food Freda like I'm never going to introduce gluten dairy again just because the research in Hashimoto's in knowing what's kinda going on. But all the other foods, there's not too many left now. But there's some food stall that I need that. I need to introduce actively working on it. Yeah. I mean, that's. An eve throwing even bigger wrench into the equation, right because the symptoms that you experience for like similar to NFL axis like while. I'm might dot basically right in which is why you always wanted to have your husband home in probably had an epi pen handy. All this stuff, which is interesting. Because normally when we have fear foods, it's not like a fear for your life. Right. But your situation it was like a racehorse you were scared. A introducing the food. So that was like a whole 'nother thing. But it's interesting to what you said about like as dietitians nutritionists health providers, we feel like we should be at this stage of like recovered enough, an extremely knowledgeable and in a place where yet like you can get to where I am kind of. It's like it's hard because you feel like you have to be good enough as a practitioner before you can help people. It's kind of like when you first start out in practice. Nearly will you mean, I can help people like, I don't know anything a more. You learn the more you realize, you don't know. But then when you're practicing it's like people are coming to knee because you even though I don't know everything, and I will never know everything ridicule have a very vast base of knowledge in order to help them both from your personal struggles in the fifteen hundred hours of clinical work, plus all of the time that you spend in school, right, right? One hundred percent, it's a lot. But I mean, I also appreciate you sharing all of that. Because it helps to know that even practitioners still continue to struggle with this stuff because I know for a lot of the clients that I work with. I'm sure a lot of the patients that you work with it. It seems really intimidating to think about your health as a destination in somewhere that you have to get because you start to learn when you start working with people and figuring out all the stuff that liked your health is not a destination it's journey, especially when you're working on something like an autoimmune disease, which can go back into remission at anytime. Ori dealing with a history of you know, it's complicated relationship with food and body because it's never going to be a hundred percent perfect. And also learning like we need to work on healthy striving as Brennan Brown. We call it as opposed to perfectionism because perfectionism is like how we got here in full. That's a love what you said. Because I tell a lot of my patients they always get to private clients who want to cancel because if feeling they haven't done enough before next. Visit right. And I'm sure you get that to, you know, his tell them like that's the time when you need to come in. Because you need support eating some somebody there that understands what you're going through. So a lot of my patients don't know my entire story. So I think that they hear this. I think that's you know, I I appreciate the platform because I think it's helpful them to realize, you know, even as practitioners we still need some help too along the way in like, you just had a huge change right with what your philosophy is. So, you know, moving towards that mindset of like, here's a support system. This isn't like you come in. I give you a diet. I don't see you. This is more of a an ongoing relationship where we can help. You will arrive in really understand how their body changes over time in how to really make sure that we're or the NFL getting some good. Yeah. And it's it's interesting that you bring that up as well. Because I was actually just talking yesterday with one of the coaches at the gym where I coach here's this like there's a perception and kind of a stigma that if you're a nutritionist. Like you. You have to be healthy. Like, you can't beat out the unless you're, you know, like, you couldn't be this profession if you weren't healthy. And then if you're a personal trainer like you can't be a personal trainer, unless you're super fit and everything, but it's interesting when you're on the other side of things in it's like will practitioners see each other to like there are plenty of health practitioners that see therapists. And of course, we all go to doctors, and you know, everything like that and personal trainers. Go to nutritionists than they go to therapists, and they go to health coaches and everything like that. Like just because we're practitioners doesn't mean we have all of our shit together. When the present. Him. Yes. That's a huge stigma. Thank. And that's why I think a lot of people are feeling fearful even the beginning to even come see somebody. Right. Like there you've probably seen it as well. But a lot of people even like lie on their diary calls or though, you know, because they don't want to tell you the entire truth because they feel like they're being judged. So I that's actually part of like my platform to that. I really make sure that a lot of my patients in clients understand kind of you know, not all of it. But a lot of the background. That's relevant. We have syllabi. No. Like, hey, there was a starting point for us to like we weren't. We didn't come out of the wound is eating broccoli. That's not what happened. Yeah. And I think that it also helps when you're coming when you have a background of disordered eating in. You've worked hard to work your way out of it like people who have had eating disorders or disordered eating and have worked through. It are some of these strongest people that I know because not only do you have to kind of overcome your own demons. But first of all you have to admit them to yourself in you have to admit them to someone else because the like cathartic nature of telling your story. Whether it's to therapists or on a podcast, or you know, whatever it is. It takes a lot of courage to do that. Which is why always start every single one of my sessions with new clients. This is a completely judgment free zone. It's completely on financial like you can say as much or as little as you want. And of course, as soon as you get more. After working with a practitioner, you're much more likely to start opening up to them. Like, okay. Let's be honest. The first time you meet with someone. It's not like, here's my whole health story. And you know, everything about me, and I'm going to be honest about everything, and I would never expect that of someone in a first session because even if you've been listening to a podcast, or, you know, my story or everything like you don't completely trust someone the first time that you meet them and Menton k yeah, you have to build it. Yep. One hundred percent agree with that. I can a lot of patience though, that which is really interesting because there will be things that they don't tell the doctor. They don't tell the therapist. They don't tell anybody. But then it comes out in our session in. It's like, you know, like, I'm really glad you told me that now week in we can work through it. Right. Like, this is something that they wanted to eventually get off their chests. They didn't know the right person to tell it to. But you know, it's it's a starting place. So I think that we do build trust because we're talking about one of the most intimate things just like. Food right in your diet. Your habits and your body. Yeah. Hackley we get really like hunted nitty gritty with everything, and you know, what I'm talking about. Yeah. Don't think a lot of these patients that our clients come up there. Just like they eventually feel that trust. It can tell us things that they they don't tell us physician because they're spending so much time typically with the dietitian or the therapist may our session. So also very flattering and humbling to being that physician Joe. Yeah. Definitely. So I want to switch gears a little bit and talk about what it's like to work at the Cleveland Clinic because as an outsider, but even some in the healthcare world like you kind of hear about the Cleveland Clinic has this like heavenly type place right on if I have all these problems. I've seen all of the doctor's like go there, and I'll get six, you know. Ever to get an appointment, and it's probably going to cost hundreds of thousands of dollars. But like if you're sick had broken, no, Incan, fix you. Like, that's where you go after they fix you. Right. So. It was kind of like serendipitous that like I ended up there. So I, you know, had this whole visualization process that I was gonna go to case Western Reserve University, which is a really good university. And I was going to get into the Cleveland Clinic program, which they only take ten dietetic interns a year. So I was you know, it was all ready slim chances. So I decided I was going to get into that program in through that program. I was going to somehow get accepted into functional medicine in work for that. So I had this whole fiscal evasion process in a still laugh about today because it's just the way that had happened was exactly the way planned it. But you know, so clinical rotations, it was everything from, you know, inpatient where you're doing like NS T, which is the nutrition support irebi doing, you know, outpatient food service pediatrics you really seeing the entire gamut. They. Have a very great program there in you, see so much that I felt like it really prepared me to really go on and do any so in that aspect of my life. It was very fast paced because you were switching rotations every three weeks in you were headed to learn new styles in new precessors than it is a really good hospital. So we were you know, I was fortunate enough to be in some departments where it was like outpatient rotations that were focused more on like weight loss surgery in very surgery at I was in pediatrics, and my pediatric rotation was all g I related so everything was very fast paced loved it. Really good. But I also knew in my end game that I want to be functional medicine. So some of it was hard to get through. Because I knew like this is probably not how I'm gonna practice among term Suben. I waited my entire ten months rotate. Ten months of a my hours in a very Anna got to do an internship with optional medicine, and I'm not gonna not gonna lie at all. When you get there. It is kind of like what you're saying that moment 'cause you get in there in their Solter water there's filter air like they have a wellness certified building, it's beautiful. It doesn't look like anything you've seen the rest of the tikey physically from clinic. So, you know, got to work with some of the top doctors in the world, including Dr Mark Hyman? So really outstanding place toward loved it. Loved the people that were there, especially because the people that come there are, you know, they're the people that traditional medicine gave up on or said. Yeah, I don't know what else to do for you. So it's very humbling honoring to go into this position in being proceeds people say you like, it's not your head. I know exactly what you're talking about. So I really enjoyed my time there and. Really great doctors we had about seven physicians when I was there working and all really really amazing people in really using food as medicine really using. You know, natural natural approaches as much as he could to kind of heal people is nothing short of miracles. All I was there, and you know, some things that were common to, but it was nice to like learn from being able to see some of the most. Unique cases that you'll see anywhere in the world. Yeah. Very different from my clinical rotations compared to functional medicine completely different worlds. But I really did enjoy both. It's funny because when we were talking on the phone yesterday about this like, I don't know why just never thought of this before but has been clinic isn't only functional medicine, it's conveyed and functional medicine. Right. Right. I don't know if anyone else thinks thought that that was the case, or if they didn't I don't know. Maybe it's just me. Yeah. Well, you know, I see it from two ends. I see I have some patients that would come in there. And they would be really upset because they had previously seen a doctor that didn't like fat. They just like, you know, didn't want to prescribe, you know, no other KADO snow not snow seeds nothing. And then they come into our department in. We are so concentrated on healthy fats and making sure that you're getting enough at each meal, and they were very upset because they said how'd you both these departments? How both housed under Cleveland Clinic. So you have to explain that. Then you have people that come in that have no clue at functional medicine is retold the come to us. So they don't have any idea what to expect. Right. And then you have a third group of people that come in that they only want to be there because of social medicine because all traditional medicine has failed them. So you get really everything. So it is, you know, it's a definitely a unique place in a unique position to be in. Yeah. So. Let's change gears again. Because I know the first lady that we met was at expo east. Time ago. I think three years ago at this point almost twenty sixteen. Yeah. And you have a really cool food product which was barred out of necessity because of dietary restrictions for automate disease. So talk like that yet. So back in twenty four teen. I created a this business called crunchy kitchen in adult allergen friendly foods. So we ended up creating I ended up creating new plan team based rap. So what happened was that? It was on this elimination diet, and I could no longer eat bread in a couldn't eat grains in. I didn't have anything that was like a bread leg substitute something like quick for sandwich or a taco or just anything that has like some substance to it. So one day it was kind of like thinking I was looking up replacements for like how to me like for an aide replacement for a binder in came across. Bananas reused as binders will. Then I started researching more knows like, well, if you can make bread out of banana bread, I wonder if you can make something from plantains and I never eaten plantains before. So I I tried a little bit of it made sure that didn't have a reaction. And then I started cooking with them in the first couple times, I need something humil- completely awful 'cause it was like eight and coconut flour. And it was terrible. And but after a couple of times it started to like take on a life and started to be like a bread substitute. So I ended up one day late in the kitchen just like completely starving in like wanting something that was not salad against it up making these plantation for T as in my oven at home. And I brought him to my husband. And I said tastes thieves. And he goes why what is it? And I said it's playing team. And I said I just wanna to make sure that it's good in not just good because I haven't had Bredon so walk. So he's a cancer actually, really good. So I am I started like perfecting the recipe at home. We we did that. And we created a business from it. And we started selling in foul let there was a need out there for people that were no longer eating gluten her greens. At, you know, somebody need to replacement like I would go to the grocery store in couldn't find anything that was just quick that I can come home in Macon five or ten minutes. Everything had to be completely made from scratch, and it was exhausting because I was a new mom, and I had a new auto immune disease tired. I just wanted something like super-quick that I could just like grab and put together. So I figured if I was feeling like that other people with autoimmune diseases had to be feeling something similar to that. So we made a company out of it. And you know, we grew in our in places, like whole foods and Hainan mustard seed market out by us in the Ohio areas. So it's. Slowly been growing. And then when you met me at expo yeast. We'd launched a waffle at his growing will be in more store soon as well. That is so cool and. Verifying what your husband said ramps and wells are actually very. And it's cool because there's no added sugars, there's no unlike binders or anthem gums or any of these things that can cause problems for a lot of people. So it truly is a product. I always like it's low histamine is low Fahd MAB. It's you know, it's Palios AIP vegans all these things. So no matter what you're working through in something that can can work for pretty much any lifestyle. Awesome. And then last question before I let you go shirt is I would love if you could share either a book or some of the resources that were really helpful to you in overcoming your autumn, you disease and food and body image self. Yes. So I think I started my first step was like listening to podcasts believe it or not. So I was like listening. I listened to quite a few people like Joe Rogan in less to a lot of like -ocial medicine podcasts. And I s am in on a lot of the training. The no sorry going through. Touched on it. But then I also sent to several of Bernie Brown's books on audible, and then I listened to grow wash your face recently. So there's quite a few that kind of thing started to help. I think honestly above anything else was me just having the realization that hey, you had a lot of stress in your childhood, you had some disordered eating patterns that. So okay. But you know, you're in a safe space. It's okay to start to reintroduce food. So. I actually told my husband wasn't long after that cashew incident. And I said, hey, listen, I've never said this not loud before. But I think have food problem. I think that you know, there's something going on in. He was like, okay. Like, what do you need to do? So it was more of just having that emotional support rather than looking through books or anything. It's just having the self realization. And then being able to try to do something about it. And I did have the other thing that I did that did something called holistic psychotherapy or millions now. So pulisic psychotherapy is basically a therapy session, but they can tap into your subconscious to kinda help you work through things instead of just talking out all the time. So that was really big help too. So I did podcast Ida books, and I had you know, social support. Also old. Thank you so much for sharing. And thank you so much for coming on today. Absolutely. Thank you so much for having me. Appreciate that. In on my appreciation, you being able to help me share my story, of course. And then tell people where they can find you end, crunchy kitchen, all the things shirts. So I have a private practice of four functional nutrition. It is I n w center dot com so integrative nutritional moments than our dot com. You can find me on Instagram at Gina Jones or Dion in then country kitchen is at crunchy kitchen in the website is a crunchy kitchen, suits dot com. And then for people that are in Ohio or local UPN, find our products in whole foods Hainan's mustard seed in a lot of local places as well. Thanks for listening to real talk with Dana. If you enjoy the episode, please share it with your family and friends and share the love by throwing us a five star rating in review on itunes, which will help spread the word and do a small part. Correct. All. All of the fitness and nutrition misinformation or bullshit that's out there, which is only causing people to become more unhealthy. Come find me anywhere at real food with Dana on Instagram Facebook joined the real talk with Dana Facebook group for more support and discussion on these episodes and come hang out over on real food with Dana dot com for the show notes and totally epic and delicious recipes.

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