Monthly Archives: January 2019

Tired of counting calories and obsessing about how much you eat? Consider focusing on this instead!

There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.

But some of that information may be doing you more harm than good.

In this post I spill the beans about some common healthy eating myths and what matters just as much or even more than “how much” you eat.

Learn why “what” you eat and “how” you eat it are important things to consider.  HINT:  Smoothies should be considered “meals” not snacks or drinks.

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

Another hint: the Metabolic Balance® plan doesn’t take calories into consideration yet people on the plan lose weight, keep it off and experience significant health improvements. 

In a 2010 observational study the Metabolic Balance® diet program resulted in long-term improvements in health status and most importantly, health-related quality of life (HRQOL).  It also ranked highly in adherence, because people liked the individually designed nutrition plans and found them easy to stick to. Click the link to read the study https://www.hindawi.com/journals/jnme/2010/197656/

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.

Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

  • A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
  • Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism). The Metabolic Balance® program calculates the exact ratio of protein required to keep you full and stave off hunger. If you are wondering if this program is right for you contact me at any time at tessanp@shaw.ca
  • Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your healthy salads and vegetables.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, get grass-fed meats and Omega 3 rich fish, nuts and seeds when possible.  You don’t need to overdo it here.  Just make sure you’re getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite.  Notice and appreciate the smell, taste and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack.  And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary

Consider not only how much you eat but also what and how you eat it.

Remember, you are unique and that’s where the Metabolic Balance® program shines. It is a complete nutrition program that is backed by research and managed by physicians and nutritional scientists.

Contact me at tessanp@shaw.ca for more information.

 

 

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

 

 

 

 

 

 

 

 

If you never overeat at meals (ever!) you’re not going to need these great tips

We all do it. Sometimes the amazing aroma and delicious flavour gets the best of us.  Especially if we’re a bit on the hungry (or hangry) side.
I’m talking about overeating at meals.  This can have a big impact on our weight, energy levels, and overall health and well being.  Of course our body needs food to fuel it and we often (usually, right) eat amazingly healthy foods.
It is way too easy (and common) to indulge during holiday feasts. But it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.
In this post I’m going to give you three solid tips for preventing that from happening.  Seriously! If you can make these things a regular habit and part of your daily routine you’ve got one up on the overeating cravings.
And here’s a secret, it’s not about willpower it’s about habits.
If you want more help after reading these great tips the Metabolic Plan® can help control the cravings and desire to overeat with a customized nutrition plan based on your unique body chemistry.
For more information send me an email at tessanp@shaw.ca or click on the weight loss tab in this website.
Now, read on for three ways to avoid overeating at meals
(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

Something that I have a tendency to do is what I call “eat before I eat”.  As I’m preparing dinner I’ll snack on a little (or a lot) of something.  Not good because its distracted eating.  You’ll read more on how to get a grip on that when you get to Tip #2.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet,  leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism. Also, I find avoiding buffets to be one of the best antidotes to over eating!

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness, but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus tip: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad or a broth based vegetable soup

You may be yearning for that rich, creamy main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your soup or salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

So have:

  • your glass of water
  • eat mindfully
  • and start with your soup or salad

This will help avoid overeating at meals.  Simple yet proven effective.

 

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

 

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

 

Metabolism and Calories-What’s the connection (and do I need to worry about it)? Find our here.

There’s a lot of talk about metabolism but what exactly is metabolism?  What’s the connection between metabolism and calories and do I need to worry about it?

Do calories really count?  Well, yes, they do but they’re not the only thing that matters when it comes to how much you weigh and how much energy you have.  In other words its all about metabolism.

In a nutshell metabolism is all about how you take in oxygen and food and use them for energy, heat, and storage.  But what’s really more important is how fast your metabolism works i.e. your metabolic rate.

But what you may really want to know is what affects your metabolic rate, and how you can use that to your advantage.  Of course it’s not just about how much you eat but also about your hormones, body composition, and even what you eat counts!  Also, it’s important to remember that the body changes, for example, as we age our metabolism slows down and we have to make adjustments accordingly by balancing nutrients.

Read on to gain further insight about your metabolism and what affects your metabolic rate.

Technically metabolism is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

  • allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins)
  • Allow storage of excess energy for later

So when you put all these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly or just right.

Which brings us to the “metabolic rate”. This is how fast your metabolism works and is measured in calories (yup, those calories).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories stored for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.  More muscle mass also promotes bone mass-but that’s a topic for another post!

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

There’s more; the type of food you also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

The Metabolic Balance® Nutritional program takes out the guesswork by customizing a meal plan based on your unique body chemistry.  If you want to learn more contact me at tessanp@shaw.ca or 778-363-0779, or click on the weight loss tab.     

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

To learn more about managing your metabolism and which foods are right for you contact me at tessanp@shaw.ca or 778-363-0779.

 

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.