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How to balance Hormones naturally

How to balance Hormones naturally

At our clinic we often treat individuals who have an imbalance in hormones.
Using ways to balance hormones naturally is a way to treat common hormonal imbalances such as PCOS, irregular periods, menstrual symptoms, fertility issues and severe menopausal symptoms.

We find that factors such as genetics, stress and environmental toxins are often involved in disrupting hormonal balance. This then leads to a number of health issues.
In treatment, the fact that diet plays an important role in maintaining  hormonal balance is often missed.
If we adopt a holistic approach to nutrition we can positively influence hormonal balance, and thus overall well-being and vitality.
In this post, we look at how to balance hormones naturally with food, because this is a way to balance hormones that is at your fingertips.

Coming to Grips with Hormonal Balance

Hormones act as messengers in the body.
They regulate various functions such as metabolism, mood, reproduction, growth and sleep.
When in balance, hormones allow us to experience vitality and emotional stability.
However, when there is a hormones imbalance, it can lead to a number of health issues. These include weight gain, fatigue, mood swings, and even reproductive disorders. These are issues imortant to Women’ health.

In this post, we’ll go over how you can use the power of nutrition to support good hormone health.

Understanding Hormonal Imbalance

Before looking into dietary ways for balancing hormones, we’ll look at what hormonal imbalance means.

Hormonal imbalance occurs when there is either too much or too little of a particular hormone circulating in the body.|
Common hormonal imbalances in women include oestrogen dominance, insulin resistance, thyroid disorders, and adrenal fatigue.

The Holistic Approach

A holistic approach to balancing hormones, takes into account that body, mind and spirit are connected.
It includes diet and lifestyle factors such as stress management, exercise, sleep and the environment.
This way we are able to address the root cause of hormonal imbalances, rather than just the symptoms.

The Role of Diet in Hormonal Health

Diet plays a key role in hormone production, metabolism, and regulation.
The good news is that you can support your body’s natural hormone balance by including nutrient-dense foods in your diet.
As well as this healthy eating habits are also beneficial.
And so, including whole unprocessed foods provide essential vitamins, minerals, antioxidants and phytonutrients that support hormone production and metabolism. As well as this, excess hormones are eliminated from the body.

Nutrition Strategies for Hormonal Balance

  • Healthy Fats: Include healthy fats in your diet.
    These are in the form of Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts. These help reduce inflammation and support hormonal production.
    Also, do include sources of monounsaturated fats, such as avocados, olive oil, and nuts, to promote hormone synthesis.
  • Protein: Protein provides the amino acid building blocks for hormone production and also helps regulate blood sugar levels.
    Choosing sources of protein such as lean meat, poultry, fish, eggs, tofu, and legumes also support muscle growth and repair.
  • Fibre: A diet rich in fibre promotes digestive health and helps the elimination of excess hormones. It especially helps regulate oestrogen levels.
    Include plenty of fruits, vegetables, whole grains, and legumes in your meals to support balanced hormone metabolism.
  • Antioxidants: Antioxidants help protect against oxidative stress and inflammation. Both of these can disrupt hormone balance.
    Include colourful fruits and vegetables, such as berries,citrus fruits, cruciferous vegetables, leafy greens, and bell peppers, into your diet to boost your antioxidant intake. These also contain phytonutrients.
    Leafy greens are rich in magnesium..
  • Vitamins and Minerals: Certain vitamins and minerals play specific roles in hormone synthesis and regulation.
    Vitamin D, for example, is crucial for maintaining optimal levels of sex hormones, while magnesium supports insulin sensitivity stress management and thyroid function.
    Include a variety of nutrient-rich foods in your diet to ensure you’re getting all the vitamins and minerals your body needs.

Hormone -Balancing Foods and diet tips.

  • Cruciferous Vegetables: Broccoli, cauliflower, kale, and Brussels sprouts contain compounds that support oestrogen metabolism and detoxification.
    These vegetables can help reduce oestrogen dominance and promote hormonal balance.
  • Berries: Berries are rich in antioxidants and fibre, making them great for hormone health.
    Blueberries, raspberries, and strawberries can help reduce inflammation and support overall hormonal balance.
  • Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids. These have anti-inflammatory properties and support hormone synthesis.
    Aim to include fatty fish in your diet two to three times per week to reap the benefits.
  • Probiotic Foods: Fermented foods such as yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that support gut health and hormone metabolism.
    Maintaining a healthy gut microbiome is essential for optimal hormone balance.
  • Whole Grains: Whole grains such as oats, quinoa, and brown rice provide complex carbohydrates and fibre. These can support hormone balance. Choose whole grains over refined grains to maximise their nutritional benefits.

An extra word on Gut Health:

It is wise to look at the importance of good Gut health, because the Gut Microbiome plays an important role in hormone regulation, digestion, as well as immune function.

So not only do we need the probiotic foods as mentioned above, but we also need to include prebiotic foods such as onions, garlic, leeks, asparagus and bananas to feed gut microbes.

We also need to limit processed foods and artificial sweeteners.
When needing antibiotics we should take probiotics to lessen disruption of the gut microbiota.

Environmental Influences:

Toxic chemicals can be found in food, water, personal care products and household cleaners.
These can affect endocrine functioning and hormone signalling.
It is wise to minimise the affect of these.

  • Choose organic produce when able to. This will help reduce the affect of pesticides and herbicides.
  • Filtering drinking water and ventilating indoor spaces can limit exposure to air pollutants and so reduce the influence of toxins.

Balancing hormones with Lifestyle changes

In addition to diet, certain lifestyle factors can influence hormone health.
Managing stress, getting adequate sleep, and staying physically active are all important for maintaining hormonal balance.
High levels of stress are not only able to affect cortisol levels, but can throw other hormones out of balance as well.
There are appropriate natural remedies that can help you cope with stress.
Also, finding healthy coping mechanisms such as meditation, yoga, or deep breathing exercises is beneficial.
Aim for 7-9 hours of quality sleep each night to support healthy hormone production and regulation.
Regular exercise, such as brisk walking, cycling, or strength training, reduce inflammation, and support overall hormone health.

Consulting with a Nutritionist

While dietary and lifestyle changes can be beneficial for supporting hormone balance, it is recommended to consult with a qualified healthcare professional, such as a nutritionist or naturopath, before making significant changes to your diet or lifestyle.
A nutritionist can assess your individual needs, develop a personalised nutrition plan, and provide guidance and support as you work towards achieving hormonal balance.

In conclusion,

Achieving hormonal balance requires a multifaceted approach.

– Diet plays a critical role in hormone health, and incorporating nutrient-dense foods and healthy eating habits can help support optimal hormone balance.
By focusing on whole, unprocessed foods rich in essential nutrients, you can nourish your body and promote overall well-being.

  • Remember to prioritise lifestyle factors such as stress management, sleep, and physical activity, as these also play a crucial role in maintaining hormonal balance.
  • Be wary of environmental factors as well.And do seek guidance from a qualified nutritionist or naturopath if you have symptoms related to hormonal disturbance or have concerns about your hormone health.
    With the right approach, you can take control of your hormonal health and enjoy the benefits of vitality and resilience from within.
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Why Coffee Should Not be Your Breakfast

Are you one of those people who rely on coffee to jump start your day and power through your morning routine?

If so, you’re not alone. For many of us, the thought of starting our day without a cup of coffee is unthinkable.
But as a nutritionist, I’m here to tell you that coffee alone is not a healthy breakfast choice. In fact, relying on coffee as your morning meal can have negative impacts on your health and well-being.
I am here to share with you the reasons why coffee shouldn’t be breakfast and what you can do instead to fuel your body and start your day off right!

If this sounds like you…                                                                                                                                 

  • Fatigue
  • Headache
  • Anxiety
  • Increased heart rate
  • Irritability
  • Low morning appetite
  • Dehydrated
  • Digestive complaints
  • Poor concentration

It may be due to your morning coffee and this is how…

  1. Coffee may stimulate the production of stomach acid, which can lead to issues such as indigestion, bloating, and nausea.
  2. Caffeine increases the production of cortisol and adrenaline (the stress hormone in the body). While this may provide a temporary boost, excessive and prolonged consumption can disrupt and impair the body’s ability to manage stress.
  3. Drinking coffee first thing in the morning can impair blood sugar control, affecting weight management, hormones and energy levels
  4. Coffee’s diuretic properties can increase urine production via the kidneys leading to dehydration, which can cause headaches and fatigue.

What to do instead …

  1. Enjoy breakfast first ( if you have a low morning appetite this can be due to a sluggish liver, stress, habit, or inadequate stomach acid, which are all areas that can be explored in a consultation)
  2. If having a large breakfast is overwhelming start with a liquid breakfast such as a smoothie (balanced with carbs, fats & protein )
  3. Space coffee intake 1 hour after food to not inhibit the absorption of nutrients and avoid digestive upset

I am not here to tell you not to enjoy coffee, but we can opt for a way to enjoy it without negatively impacting our health!

 

 

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Clinical Nutritionist at YourWellness Centre

Your Wellness Centre is pleased to have Clinical Nutritionist, Sophia Koutsioulis on board to help you maximise your health and vitality. Her strategies complement the naturopathic treatments and testing available at our wellness clinic.
Sophia is an accredited Clinical Nutritionist, she holds a Bachelor of Health Science in Nutritional and Dietetic Medicine. In addition, Sophia also integrates energetic medicine into her practice, harnessing the power of Neuro Emotional Technique (NET) to establish a connection between physical symptoms and our emotions.

 

Sophia’s connection with nutrition and natural health arose from her personal struggle with gut issues and eczema. These firsthand experiences demonstrated the transformative power of a wholesome lifestyle and nourishing diet, inspiring her to channel her passion into helping others overcome health challenges. In her clinical practice, Sophia’s ultimate goal is to facilitate long lasting health changes for every individual facing challenges.

 

In Sophia’s perspective, our symptoms act as valuable indicators of disharmony within the body. Rather than seeing them as mere inconveniences, she considers them as essential messages from our body, signaling that it requires a helping hand. Embracing a holistic approach, Sophia blends the wisdom of traditional healing practices with the latest evidence-based scientific knowledge. By viewing each individual as a unique whole, she guides her patients towards restoring the body’s balance. 
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When a Healthier Alternative to Sugar is Recommended.

Why search for that healthier alternative to sugar?

Their are a range of side effects sugar indulging can cause. Many are unaware of this when they resort to an afternoon nap after overindulging in a high sugar meal.
Besides simply needing a nap, symptoms such as fatigue, irritability, brain fog or headaches often occur as well.

Maybe you’ve experienced these in the past too?

If so, these symptoms are the classic side effects of riding a treat-induced blood sugar rollercoaster. Or having a high carbohydrate meal.

This is often seen at times of festivity susch as Easter  when you consume a food high in sugar, such as Easter eggs, or refined carbohydrates in the form of  hot cross buns (which break down into sugar).
This sugar is absorbed into your bloodstream, increasing the level of sugar in your blood.
If the level increases too high or too fast, the body swiftly packs away the sugar into your cells so it can be stored for later when you require energy.

This rapid activity can then cause the level of sugar your blood to drop below normal, causing a blood sugar crash.
Now your blood sugar level is too low, which means there isn’t enough sugar to fuel your cells, and the symptoms of fatigue and irritability we discussed above begin to occur.

Instead, balancing your blood sugar levels provides a consistent source of energy to the body, stabilising your energy and brain function, and preventing that rollercoaster of sugar highs and lows.

Most of all, these low blood sugar levels cause your body to demand more sugar to normalise the level of sugar in your blood. This can manifest as a sugar craving, which has you eating more sugar, and hopping onto the rollercoaster to start the whole ride again!

Instead, balancing your blood sugar levels by finding those alternatives to sugar, can provide a consistent source of energy to the body, stabilising your energy and brain function, and preventing that rollercoaster of sugar highs and lows.
Additionally, balanced sugar levels go a long way towards eliminating those cravings that pop up and encourage more excessive eating.

So how do you create balanced blood sugar levels?

The answer lies in thinking about what you choose to eat!

To stay energised this, use these 4 tips to create balanced and stable blood sugar levels:

  • Fill up on protein and good fats, which slow the entry of sugar into the bloodstream, preventing those big sugar highs or lows. They both help increase feelings of fullness (satiety), making your body less interested in seeking out sweet snacks in the first place. Foods high in protein include meats, seafood, nuts, seeds, eggs and legumes, and fats can also be found in meats, seafood, nuts and seeds and eggs, plus coconut, avocado and healthy oils (e.g. olive oil).
  • Consume cinnamon and cacao, which help sugar move steadily from your bloodstream into your cells, stabilising your blood sugar levels.
    They both make for a perfect addition to porridge, smoothies, yoghurt or baked goods.
  • Avoid sweet drinks such as juices, soft drinks and cordials. As they are liquids, they are rapidly taken up by your body, allowing them to quickly spike your blood sugar levels. Opt for some soda water with lime or herbal tea instead.
  • Stay hydrated, as thirst can easily be confused for hunger.

There are  healthy alternatives to chocolate. Here’s one of them:

Chocolate Truffles

To put some of the tips above into action, give these chocolate truffles a go. Combining protein, healthy fats and cacao, they’re healthy, sweet and blood sugar balancing all rolled into one!

Ingredients:

  • 6 tbsp of BioPure protein powder (Whey, Pea or Collagen)
  • ½ cup of almond meal
  • 1 tbsp of coconut oil
  • 2 tbsp of natural almond or peanut butter
  • 2 tbsp cacao powder
  • Stevia to taste
  • Water

Directions:

  • In a bowl, combine BioPure protein powder with the almond meal, stevia and cacao powder. Mix until combined.
  • Add coconut oil and nut butter in saucepan, stirring over a low heat until melted.
  • Combine oil mixture with the dry ingredients, evenly mix.
  • Stir in a tablespoon of water at a time until mixture reaches a doughy consistency.
  • Roll mixture into 12 even sized balls and place on a tray.
  • Refrigerate for an hour before enjoying.
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What are The Benefits of Clean Eating

It requires a complete lifestyle change. Your shopping, cooking, and eating habits are modified in clean eating. 

However, it’s worth making the change because you will improve your health. 

Your diet matters greatly. Changing your diet can help you reduce your own medical expenses. 

benefits of clean eating

There are multiple benefits to the clean eating diet: 

1. Lose weight. By focusing on healthy, whole foods and cutting refined products out of your diet, you can lose weight. 

  • Whole foods have more nutrients than refined and processed ones. This helps control your hunger, so you can make healthier food choices throughout the day. In addition, smaller portions and meals help cut down on extra calories. 

2. Enjoy clearer skin. By eliminating the chemicals and additives in processed foods, you’ll enjoy clearer skin. 

3. Enjoy more energy. Clean eating encourages you to combine proteins with carbohydrates and fats. This meal plan gives you more energy on a daily basis. 

4. Strengthen your immune system. Clean eating cuts out the refined sugars and unhealthy fats that can drag you down. The addition of herbs and spices also helps boost the immune system. 

5. Uplift your mood. The study, “On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life,” found that adding more fruits and vegetables to the diet makes you happier. 

6. Sleep more soundly. One study found that diet is tied to sleep patterns, and other studies show a connection. Eating clean can help you sleep better by regulating your metabolism and blood sugar.

If you’re eating clean, then you’ll notice several health benefits. Although it’s a diet plan that can help with weight loss, there are also other advantages.

Clean eating is a powerful way to improve your body and nurture your mind.

 

“The single greatest lesson the garden teaches is that our  relationship to the planet need not be zero-sum and that as long as the sun still shines and people  still can plan and plant, think and do, we can if we bother to try, find ways to provide for  ourselves without diminishing the world.” – Michael Pollan

 

Read more relevant blogs:

Low-Carb Hacks

15 Ways To Help Lose Weight Faster

 

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Guidelines To Eating Clean

The basic guidelines for eating clean are easy to follow and include a promise to avoid processed foods in the diet.

Refined foods have been increasing in number since the 1940s. Today’s supermarkets and grocery stores are filled with many processed options. However, eating clean will help you avoid the health risks that come with eating processed food!

Try these guidelines for eating clean:

1. Focus on whole foods in your diet.

Whole foods are items like an entire apple or piece of lettuce. They’re not processed or refined, and there is no long list of ingredients with strange names on their labels. 

  • Eating straight from a farm is the ideal way of avoiding processed foods. However, this isn’t an easy option for everyone, so there are other ways to get whole foods. 
  • Focusing on organic produce is essential. Whole foods grown without pesticides or other chemicals are the best option. Organic items are becoming more popular, so more local stores are carrying them. 
  • The goal of clean eating is to eat raw food as often as possible. Fresh bananas, ripe cherries, and green kale are preferred over muffins, pancakes, or chips. 
  • The clean eating plan replaces white flour with whole grains. You can use bran, quinoa, amaranth, and other popular grains in your cooking to create delicious meals that your family will adore. 

2. Get rid of canned and bagged items in the kitchen.

An easy way to start a clean eating diet is to remove all of the canned and bagged items in the kitchen that are not whole foods. 

  • Canned soups, vegetables, and fruits aren’t part of the clean eating plan. The cans can have Bisphenol A (BPA), a chemical capable of disrupting human hormones. 
  • Avoid packaged lunch meats and crackers because they’re usually filled with additives and chemicals. 

3. Reduce the amount of sugar in your diet.

The clean eating plan recommends reducing the sugar in your diet, but it can remain in some healthy forms. For example, fresh fruit is an acceptable food. 

  • Eliminate artificial sweeteners. Artificial sweeteners supply empty calories that aren’t part of the clean eating plan. These sweeteners include aspartame and saccharin.
  • High fructose corn syrup is another source of sugar that is not recommended. 
  • Natural sources of sugar can stay in your diet in small amounts.

4. Eat more fresh fruits and vegetables.

It’s important to experiment with new fruits and vegetables, so your diet has variety. Have you tried passion fruit with your breakfast or added kiwi to your lunch?

  • Organic and fresh items are the best choice for a clean eating plan. 

5. Eat more nuts and seeds.

Nuts and seeds are important sources of protein and other nutrients. They can give you more energy and strengthen your health. 

  • From pecans to cashews, your diet will benefit from the addition of nuts and seeds. 

6. Add healthy fats and get rid of trans fats.

Trans fats are not nutritious, and they are considered the worst category of fat.

  • Many processed foods contain trans fats. They’re common in baked goods like cookies and fried foods like French fries. Trans fats can wreak havoc on your cholesterol levels by increasing the bad cholesterol while decreasing the good one. 
  • Healthy fats such as avocado oil are better for your body. They can improve cholesterol levels and help those who have diabetes. 

7. Enjoy low-fat, organic dairy products.

It’s not easy to cut dairy for some people, and the clean eating plan allows low-fat organic products. 

  • Hormone-free dairy products are best, and many organic items will indicate this. 

8. Avoid foods with complicated ingredient names.

Many processed items have long ingredient lists filled with puzzling names. 

9. Organise your meals into five or six parts per day.

Try smaller, but more frequent, meals. 

  • This plan will help improve your metabolism while keeping you full longer. In addition, it helps avoid dangerous blood sugar spikes.  

10. Learn to mix carbohydrates, protein, and healthy fats at every meal.

The best clean eating plates have a combination of carbs, protein, and fats. This also helps you feel full and gives you energy.  

Whole foods are at the heart of the clean eating diet. It’s essential to focus on raw and fresh ingredients at every meal. 

The elimination of processed foods will help you discover new foods that are healthier. 

Your meals can be filled with a variety of fruits, vegetables, nuts, seeds, low-fat dairy, and fresh meats. Once you’ve replaced packaged and refined items with healthier options, you’ll notice a positive change in the way you feel. 

 

Read more about Eating Clean:

Clean Eating Involves 

Guideline To Clean Eating

 

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What Does Clean Eating Involve?

Eating clean means you’re focused on choosing healthy, natural foods and are paying attention to the sources of your food. Clean eating can transform your life.

Let’s first look at the principle of clean eating:

The Basic principle of clean eating is to eliminate processed foods from the diet.

In addition to being high in sugar and salt, refined foods have many chemicals, preservatives, and additives. They can have a negative impact on the body that ranges from weight gain to allergies. 

Clean eating focuses on a diet of unprocessed and healthy foods.

Instead of counting calories, your centre of attention is on finding and eating whole foods. 

Your entire diet changes after a commitment to eating clean. Your meals are more frequent and smaller during the day.

In addition, you’ll feel fuller and avoid blood sugar spikes. You’ll learn to appreciate food again with a renewed sense of love.  

Consider these tips:

1. Understand this is a lifestyle change. Clean eating is more than a diet trend that vanishes at the end of the week. It’s a lifestyle change. 

  • A true commitment to clean eating requires that it become a permanent lifestyle change. This is not the type of diet that can end after one month of juicing or a couple of weeks of eating raw vegetables. 
  • Without counting calories or worrying about portion sizes, you are able to adjust to the lifestyle change easier. 

2. Accept a gradual transformation of your diet. It’s not easy to eliminate every processed food from your diet, so a more gradual approach lets you slowly exchange the bag of potato chips for baked kale chips you make in your own oven. 

  • It’s easier to switch to clean eating by using a slower approach. Your family members may need time to accept the loss of their favourite pretzels or burgers. 
  • Cutting out junk food may be easy, but processed foods are also lurking in other parts of the kitchen and cabinets. The canned soups and lunch meats aren’t part of a clean eating plan, so you’ll have to get rid of them. 

3. Learn to pay attention to your food. Clean eating will change how you look at food and what you’re willing to accept on your dinner plate. 

  • Today’s busy lifestyles can keep people from paying attention to their meals. They grab a quick breakfast or snack on junk food during the day to deal with hunger pangs. Clean eating addresses all of these issues by making you focus on each bite. 

 

Clean eating is not a diet trend that will fade after a few days or weeks. It is a long-term lifestyle change and commitment to eating better.

 

“To eat with a fuller consciousness of all that is at stake might sound like a burden, but in practice, few things in life can afford quite as much satisfaction. By comparison, the pleasures of eating industrially, which is to say eating in ignorance, are fleeting. Many people today seem perfectly content eating at the end of an industrial food chain . . .” – Michael Pollan

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Important Precautions For Success on Starting A New Diet

Are you looking for a way to get in shape and stay there? If so, the latest fad diet might be tempting! However, before you take the plunge, heed these important precautions for success to investigate your new diet. It could make the difference between one more failed attempt and sweet success.

Regardless of the diet, you choose the only proven way to lose weight and keep it off is by burning more calories than you consume in a single day. It really is that simple. Keep this in mind when evaluating your diet.

Diving into a diet that drastically alters your food intake will cause your weight to roller coaster up and down. This is extremely unhealthy! It can cause stress on your internal organs and upset important processes such as your metabolism and control of insulin.

Sharp changes in diet shock the system, both physically and mentally, and pose a significant challenge in maintaining your weight loss regimen.

 

Diet in Moderation

Prominent experts in health and wellness, including most physicians, would agree that the safest and most effective way to lose excess weight is to maintain a balanced diet, exercise on a regular basis, and cut calories at a modest pace.

To enable your body to perform at its peak while losing weight, reduce your daily calorie intake by no more than 500 to 1000 calories. This will prevent you from entering a starvation mode that forces your weight to plateau.

The best strategy is to adjust your food in moderation, exercise regularly, and get enough sleep so that you feel well-rested. This way, you’ll shed 1 to 2 pounds per week, which is considered a healthy loss of weight.

If you wish to become involved in a diet or weight loss program, it’s important to ensure that the program is the right one for you based on your current health needs. When you find one that’s right for you, more likely to enjoy the success you desire!

 

Here are some critical considerations for any diet:

PERSONAL SUPPORT

1. Personal Support.

Changing your eating habits when you’re alone makes it extremely easy to backslide and walk away. Find out if the program offers online tracking, support counselors, group accountability, food journals, activity logs, and more to track your progress. With the right tools, you can be your best advocate.

  • What kind of support system would you like to have?
  • Who can help hold you accountable for your goals?
  • Is there any kind of group meeting or individual assistance?

 

2. Personal Goals.

Know in advance what your goals are so you can assess the new diet in terms of what you want to accomplish.

  • What is the calorie requirement of the diet?
  • Is the calorie requirement in line with your physical limits?
  • Diets with an intake under 1700 calories should be scrutinized and discussed with a nutritionist at your local healthcare clinic.

 

3. Supplemental Medications.

Educate yourself about any required medications before you take them. Have your family physician look over medications, dietary supplements, and weight loss pills before taking them as they could very well cause unfavorable side effects alone or when paired with your existing prescription medications.

  • Is there a supplement or medication involved?
  • What are their common side effects?
  • Have you discussed these medications with your physician?

 

4. Consider the risk factors.

This runs parallel to the concern over calorie intake. Any diet that drastically alters or restricts how often or what kind of food you eat should be reviewed by your family physician.

 

5. Are there any testimonies?

Find out if you can contact existing members. Avoid depending on online or paper reviews. Companies sometimes pay ghostwriters and affiliates to generate positive reviews of products they’ve never purchased or used.

 

6. What’s the overall cost of the service?

There are often fees for tests, specialty foods, supplements, personal trainers, membership service, shipping costs, online access, and more.

 

7. Are the staff and management team qualified?

There should never be an issue with obtaining information on the experience and certifications of the individuals who will be working directly with you. These people will be partially responsible for your health and wellness, so know all you can about them.

 

A new diet can be just the thing you’re looking for to shed those extra pounds. Take these precautions to heart and follow these strategies to find the perfect diet for you!

 

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Throw Away Your White Rice and Lose Weight

Throw Away Your White Rice and Lose Weight

If you think a weight loss diet means giving up carbs, think again. The secret to losing weight is to eat the right kinds of carbohydrates. Throw away the white rice and start making smarter choices.

 

Understanding Carbohydrates

carbs on a plate

1. Learn the definition of carbohydrates.

Along with protein and fat, carbohydrates are a major component of your diet. These sugars, starches, and fibers are an easily accessible source of energy for your body and brain.

2. Understand refined carbohydrates.

White rice and white bread are the results of grinding and processing that strips away fiber. Nutrients may get added back in, but the original whole foods are still superior.

3. Cut back on simple carbohydrates.

Most simple and refined carbohydrates add up to a lot of empty calories, and your body absorbs them very quickly. When you eat white rice or regular cookies, your blood sugar rises and then you wind up hungry again.

4. Switch to complex carbohydrates.

Complex carbohydrates like brown rice and broccoli are healthier. They’re more filling, they have fiber, and they contain other important nutrients.

5. Know how much you need.

Aim to get about 40 to 60 percent of your daily calories from carbohydrates with an emphasis on the complex version. Your doctor or nutritionist can advise you on your individual needs.

 

Making Smarter Carbohydrate Choices

good carbohydrates

1. Fill half your plate with vegetables and fruits.

Make it a habit to get your recommended 5 to 13 servings a day. Most vegetables and fruits provide lots of vitamins, minerals, and fiber with very few calories.

2. Eat more beans and legumes.

Beans are a great source of carbohydrates as well as lean protein. Sit down to a bowl of chili or grab a breakfast burrito.

3. Substitute whole grains.

Bread, rice, and cereal add to the pleasure of dining. Sprinkle whole wheat croutons on your salad. Start the day with a bowl of high-fiber cereal, like steel-cut oats.

4. Read labels carefully.

Food companies know that consumers like to see language that sounds healthy, so ensure the advertising lives up to the ingredients. Look for whole grains as the first ingredient. Check how many grams of sugar there are in a serving.

Check the menu. Most restaurants are likely to serve refined carbohydrates because they cost less and they’re more familiar. Look for places that give you the option of brown rice or whole-wheat pizza crust. Otherwise, you can adjust the rest of your meals to compensate.

Get enough fiber. Fiber is good for your waistline and your heart. Individual needs vary by age, but a good rule of thumb is to look for at least 1 gram of fiber per 5 to 10 grams of carbohydrate. Excellent sources include raspberries, artichokes, and split peas.

 

Other Eating Tips

1. Drink plenty of water. Staying hydrated will help you to feel full on fewer calories. Carry a steel water bottle around with you.

2. Add in healthy fats and lean protein. Olive oil and tofu are two sound choices for fat and protein. Get about 30% of your calories from each category.

3. Watch portion sizes. Even the best foods require portion control. Measure or learn to estimate how much you’re dishing out. For example, three ounces of fish is about as big as a deck of cards. For a half cup of vegetables, picture a racquetball.

4. Eat mindfully. Sit down and chew slowly. Pay attention to the flavor and texture of your food. You’ll be more likely to notice when you’re full and avoid overeating.

 

Carbohydrates are an essential and delicious part of any diet. Go ahead and eat bread as long as you make it whole wheat.

 

Read more:

How to Burn Fat with Ketosis

Weight Loss Recipes

 

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

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The Easiest Ways to Make Healthy Desserts

The Easiest Ways to Make Healthy Desserts

You can cook and bake healthier desserts that will make your family smile and lick their plates. You simply have to adjust some ingredients and techniques to make them a reality.

Try these ideas:

1. Use more fruit. Using fruit instead of sugar is one of the easiest ways to create healthier desserts.

fruit desserts

  • Fruit has naturally high levels of sugar, but it’s also packed with vitamins, minerals, and fiber. It’s better for you to eat an apple than a donut because the donut won’t provide you with vitamins, minerals, or fiber.
  • Fruits like bananas, strawberries, blueberries, and others are easy to incorporate into many recipes. They can help you reduce the amount of white or brown sugar you add to recipes. They can also help you create a unique taste for your desserts that will amaze your family.

 

2. Change your butter or oil. Another way to make healthier desserts is to change the butter and oil in the recipes. Butter and oil can add fat and extra calories to your dishes.tofu

  • Instead, use applesauce. Many healthier desserts taste better with applesauce instead of butter or oil.
  • Another option is to use mashed beans instead of oil.
  • Tofu can also work as a substitute for butter. You simply have to ensure it’s soft and pureed.

 

3. Switch to whole flour instead of white flour. By switching the type of flour you use, you can get a healthier dessert. Many recipes allow you to use whole flour instead of white flour. whole flour

  • Whole flour adds fiber that is necessary for a strong digestive system. Sadly, many desserts don’t have much fiber.

 

4. Use beets to reduce sugar. It’s hard to make a sweet dessert without sugar, but beets can help you cut down the total amount you need. You can use raw, grated beets instead of some of the sugar in a recipe.

beets puree

 

 

 

 

 

5. Make smaller portions. You don’t need to make giant chocolate chip cookies that cover the whole pan. Instead, focus on smaller portions that are healthier and still fun to eat.small portion of desserts

  • Experts recommend making your cookies and other dessert servings smaller. You also want to limit how many you eat in one sitting.

 

 

6. Use more bananas. Bananas can be turned into ice cream, pudding, and many other healthy desserts.

banana as sugar

  • You can use a food processor to turn plain bananas into creamy ice cream with no extra sugar or other ingredients. Freeze them after you’re done, so they can be transformed.
  • Bananas are high in potassium and have other vitamins and minerals.

 

 

7. Use more dates. Dates are fruits that have a sticky texture. Dates are a fun option for making healthier desserts. They can hold together cookies, bars, tarts, and other baked goods. They also have high levels of fiber and other nutrients.dates

  • They’re naturally sweet, so you don’t need to add much sugar to a date recipe.

Experiment with healthier desserts. You don’t have to completely cut out dessert from your life. Instead, consider ways you can experiment with healthier recipes in the kitchen.

Healthier desserts can be fun to make with your family. They can be a delicious addition to your meal plans and don’t have to be filled with a ton of sugar or calories. You don’t have to sacrifice taste and texture to reduce calories or sugar.

 

 

Read more:

Holiday Season Health Tips

 

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