Nutrition. Vitamins. You.
Cancer and Weight Loss Dr. Claire Arcidiacono, ND Weight loss is a common side effect experienced by those with cancer. This weight loss can occur for a number of reasons. To start with, having cancer can lead to weight loss. This is because in some …
THE KETO DIET~ IS IT OR ISN’T IT GOOD FOR EVERYONE? By: Allie Might, FMC, INHC, ATT The Keto Diet…we’ve all heard about it, we all have opinions on it, but what do we really know about this diet theory. It seems as though …
ALLIE’S WEIGHT LOSS TIPS AND TRICKS
By: Allie Might, FMC, INHC, ATT
As we get into January, the hot topic always seems to be weight loss, as it’s probably one of the moth popular resolutions made…and also one that always seems to be one of the most difficult to accomplish. To help you accomplish your weight loss goals today, I’ve compiled some of my favorite go-to tips and tricks that work for me….I hope they are helpful for you too.
SET A REALISTIC GOAL
I’ve always found that when I set a goal that’s realistic, it helps me to stay on track and reach goals with ease. For example, let’s say someone wants to lose 50 pounds this year. It sounds like a lot and can be overwhelming. However, if that person breaks it down to 4-5 pounds a month, that is an easier focus, and something to celebrate each month as it’s accomplished.
PLAN AND PREP
Planning out healthy meals for at the start of each week can be a big help. This allows us to make sure we have all the ingredients on hand, as well as knowing what to prepare instead of “winging it” and potentially making unhealthy choices.
Getting into the habit of taking the meal plan and prepping takes this to the next level. Prepping allows you to have meals and snacks prepared and ready for consumption….all you need to do is heat it up. Prepare enough protein, veggies and some whole grains (i.e.: brown rice, quinoa) if you like and portion everything out into meal containers. You can even prep snack like fresh fruit for the week or containers of a cup fresh veggie sticks with two tablespoons of hummus.
WHAT TO CONSUME
Incorporating whole food options can be satisfying, nutritious and filling. These are the basic guidelines I like to recommend and have personally found useful, but keep in mind that this may vary depending on an individual’s health history and goals.
Keep fruit to 1-2 servings per day…i.e.: 1 banana, apple, peach or 3/4 cup of berries, grapes
Aim for 5-9 cups of veggies/leafy greens per day
Lean protein at every meal…i.e.: grilled boneless/skinless chicken breast, grilled/broiled fish, eggs and tofu
Whole grains as tolerated…i.e.: brown rice, quinoa, and oats
Healthy fats…i.e.: extra virgin olive oil, avocado, nut butters
WHAT TO AVOID
This is always a difficult one, as we all know what to avoid, but it’s always a good reminder. Try to avoid such items like processed foods including, but not limited to, frozen and canned foods, white foods (i.e.: white flour, bread and sugar), sugar and high fructose corn syrup and soda.
EXERCISE
Simply put, burning calories=weight loss. So, what’s the best way to burn calories? Well, it’s exercise. The Mayo Clinic recommends a combination of aerobic exercise (cardio) and weight/resistance training as part of complete and healthy workout. In addition to helping with weight loss, exercise can also benefit the bones, muscles and the circulatory system.
PROPER SUPPLEMENTATION
Protein Powder: Protein is essential for our tissues and is often associated with muscles and supplies important amino acids. It is recommended to get 7 grams of protein for every 20 pounds of body weight. Adding in a protein powder to a smoothie or shake as a meal replacement can offer diet benefits while supplying a fair amount of protein needed for the day. Try the InVite Health Whey Protein Powder or Plant Protein daily.
Green Tea: Green tea is a common drink and a well-known antioxidant. However, a study published through the National Library of Medicine shows that it can also be helpful for weight loss. It can be taken in pill form like the Green Tea Hx or my personal favorite, the Green Tea Tx which is a decaffeinated and concentrated liquid to be added to plain water or a cup of brewed green tea.
Probiotic: Many people are surprised by incorporating a probiotic to support weight loss. Studies have shown that as a probiotic helps to balance gut bacteria, it in turns aids in weight loss and maintaining a healthy weight. Adding in Probiotic Hx along with Probiotic Hx Weight can be helpful in working together to help reach your weight goals.
I hope you find these tips helpful as you work towards your weight loss goals for this year.
www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-research
www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
health.clevelandclinic.org/could-probiotics-help-with-weight-loss
WEIGHT LOSS~A TASTY WAY TO HELP REACH THAT GOAL By: Allie Might, FMC, INHC, ATT As we enter a New Year, a common goal for many people is to lose weight…and their mantra is usually “New Year, New Me”. But, how can we stick …
Subscribe Today! Please see below for a complete transcript of this episode. DON’T BE FOOLED BY OZEMPIC, TURN TO NATURE FOR WEIGHT LOSS SUPPORT, INVITE HEALTH PODCAST, EPISODE 656 Hosted by Amanda Williams, MD, MPH. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the …
Written by Dr. Claire Arcidiacono, ND
For further questions or concerns email me at [email protected]†
Last week we talked about prediabetes. While not all people with diabetes type 2 first present with prediabetes, in my clinical experience many people do. Likewise while not everyone with prediabetes becomes a type 2 diabetic, it is very common. Type 2 diabetes is also known as adult onset diabetes or non-insulin dependent diabetes. With diabetes type 2 the muscles, liver, and fat tissue develop insulin resistance. To compensate for this insulin resistance there is an increase of insulin production by the beta cells (If you want to refresh your memory check out my former blog). However in the long run, the beta cells start to “burn out” and less insulin is actually made. Basically the high blood sugar of diabetes occurs due to a combination of insulin resistance and reduced insulin production. (1) Now if you remember way back when we talked about type 1 diabetes this might sound familiar however in type 1 there is no insulin produced unlike in type 2 where it is still being produced.
ICYMI:THE PHYSIOLOGY OF DIABETES>>READ NOW!
The symptoms of diabetes type 2 are going to sound very familiar to last week since prediabetes is basically prediabetes type 2. To start with there is high blood sugar. Blood tests for type 2 diabetes include an A1C of greater than or equal to 6.5. A consistent reading of fasting blood sugar over 126 can indicate a need to have your A1C checked. Please see the attached chart for the WHO criteria. (2)
WHO diabetes diagnostic criteria
| Condition | 2-hour glucose | Fasting glucose | HbA1c | |||
|---|---|---|---|---|---|---|
| Unit | mmol/L | mg/dL | mmol/L | mg/dL | mmol/mol | DCCT % |
| Normal | < 7.8 | < 140 | < 6.1 | < 110 | < 42 | < 6.0 |
| Impaired fasting glycaemia | < 7.8 | < 140 | 6.1–7.0 | 110–125 | 42–46 | 6.0–6.4 |
| Impaired glucose tolerance | ≥ 7.8 | ≥ 140 | < 7.0 | < 126 | 42–46 | 6.0–6.4 |
| Diabetes mellitus | ≥ 11.1 | ≥ 200 | ≥ 7.0 | ≥ 126 | ≥ 48 | ≥ 6. |
COMMON SYMPTOMS
Common symptoms that are easily noticed include increased thirst, frequent urination, and an increase in hunger with weight loss rather than weight gain. Other symptoms can include blurry vision, fatigue and recurrent infections. Peripheral neuropathy can also develop as well as a loss of taste. Lastly there may be itchiness. (3)
RISK FACTORS
The most important risk factor for diabetes type 2 is lifestyle and genetics. Excess body fat is associated with 30% of type 2 diabetes in those of Chinese and Japanese descent, 60-80% of those of European and African descent and 100% of Pima Indians and Pacific Islanders. (4) In addition to obesity a lack of physical activity, stress and poor sleep patterns are also risk factors. Smoking is also a risk factor for diabetes. (5) Poor diet is also such a huge risk factor that I can’t stress it enough! So many studies show that sugar sweetened drinks are a risk factor for type 2 diabetes. I’d like to say yes fruit juice is a sugar sweetened beverage and nope mixing it with water doesn’t reduce the effect of the sugar. (6) A diet high in white foods such as white rice appears to also increase risk of type 2 diabetes. Additionally saturated fats and Trans fats can increase the risk of type 2 diabetes. (7) While it appears that up to 72% of type 2 diabetes is inherited it is a complex set of more than 36 genes that contributes to the risk of diabetes. Much more research is needed on this topic. (8) Other medical conditions that increase the risk of type 2 diabetes include a history of gestational diabetes, acromegaly, Cushing’s disease, hyperthyroidism, Pheochromocytoma, eating disorders and certain cancers. (9) Lastly certain medications such as Glucocorticoids , thiazides, beta blockers, atypical Antipsychotics and statins can also increase diabetes risk. (10)
SUPPLEMENTS
There are many supplements that can help with managing type 2 diabetes!
DIABETICS SHOULD KNOW THIS SUPPLEMENT – INVITE HEALTH PODCAST, EPISODE 558>>LISTEN NOW!
Next week is the interesting topic of Metabolic syndrome!
SOURCES
