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Meal Prep

Diabetes….Why we need to be concerned & what are the clues?

Body fat percentage, not BMI, predicts diabetes risk

Too many people have & don’t know it. Here’s why we need to do a better job at diagnosing it earlier.

Body mass index (BMI) is a traditional measurement that divides a person’s weight by their height to find out whether they have a healthy weight.

However, increasing amounts of studies have been questioning its usefulness and accuracy as an indicator of cardiometabolic health.

The distribution of fat, rather than the total amount, these studies suggest, may give us more clues about the risk of conditions such as insulin resistance, high blood pressure, heart disease, and even cancer.

 

https://www.medicalnewstoday.com/articles/321567.php

The benefits of drinking more water

Feeling thirsty? Then it’s already too late. Your body is already in the early stages of dehydrated.

The Benefits of Drinking more Water

So, what does this mean? Why should we drink more water?

  1. Lose Weight. Water plays an important role in weight loss and weight maintenance in a number of ways. Keeping hydrated decreases food cravings. Often we think we are hungry, when actually all we need is a big drink of water. Along with containing zero calories, drinking water also increases our energy levels and metabolism. Don’t just take my word for it, though, here’s the research done on over 18,000 adults.   It’s Nature’s ready mixed diet drink.
  2. Reduced Allergies. Your lungs are moistened by water. Water helps you breathe. When dehydrated, your body will restrict the width of your airways to conserve water loss.  When you don’t drink enough water, your histamine levels increase as the body loses water. This can lead to increased allergy reactions and asthma.
  3. Prevent cancer. Research suggests that staying hydrated can reduce the risk of colon cancer by 45%5, bladder cancer by 50%6, and possibly reduce breast cancer risk as well.7  Keeping our cells hydrated means that they can effectively transport nutrients in and toxic waste out of our body.
  4. Be less grumpy. Your brain tissue is 75% water. When you’re not properly hydrated, your brain operates on less fuel and efficiency. You can feel drained, or experience fatigue or mood fluctuations. Research says dehydration can affect your mood and make you cranky and confused. Hmm. I think  I may know a few people who  live their life in a permanent state of thirst.
  5. Perform better. Dehydration can lead to weakness, muscle fatigue, dizziness, and electrolyte imbalance. Keeping our body hydrated means an increase in energy and plays an important part in maintaining muscle tone and increasing the production of new blood and muscle cells.
  6. Get Smarter. Drinking 8 – 10 cups of water a day can increase your cognitive abilities by as much as 30%. The reason for this is that the more water your brain has, the more oxygen it can receive – which is what keeps it functioning at its best.
  7. Save Money. Save money by not having to buy soda and other sugary drinks.
  8. No more Cavities. It’s better for your teeth and that means fewer fillings and fewer dentist bills. All of my children are cavity free. As in NO CAVITIES at all. The only thing I put it down to is the fact that we don’t drink soda, but we all drink water every day.
  9. Pain free Joints. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. The leading supplement taken for joint pain is glucosamine. This works by aiding in cartilage’s absorption of water.
  10. Detox Our digestive system needs water to function properly. Our body flushes out waste by urinating and sweat. Both of these processes only work with hydration. If we don’t flush out waste and bacteria, these toxins collect in our our body.
  11. Youthful looking skin. Forget expensive face creams.  Regular and plentiful water consumption can improve the color and texture of your skin by getting rid of toxins and improving the flow of blood to the skin. Our skin cells have a 2 – 3 weeks lifespan. We are constantly making new cells to replace the dead ones. Keeping our body hydrated means that the new cells can be built properly. Water plays an important role in keeping cells firm, allowing for firmer, tauter youthful looking skin.
  12. Pimple free face. If your teenager has a problem skin with breakouts and redness, you will be amazed at the difference this little change will make. Watch this video on what 30 days of drinking water does to this woman’s skin. 

 

http://www.cleaneatingwithkids.com/dehydration-making-sick-fat/

12 Important Vitamins for Weight Loss

How vitamins work?

Before we get to the vitamins you need to consume, let’s talk about how vitamins and minerals help you lose weight, and how they work.

Losing weight can become a real challenge if you do not have optimum levels of vitamins and minerals in your body.

You need to understand that your body needs specific and key nutrients that produce enzymes that break down fat and burn calories.

Deficiency in some of these vitamins, and you might find the scale is moving slower than you want.

A blood test can be a good way to check whether you have all the vitamins and minerals needed for weight loss.

But how vitamins help?

We talked about enzymes that our body produces.

The process of breaking down fat is a step by step process, and each step requires an active enzyme.

Think of it as a worker that makes things happen inside and outside cells.

In most cases, these enzymes are activated by a vitamin or a mineral.

If there is no vitamin to turn it on, the enzyme will not work.

The vitamins needed for the weight loss process are pantothenic acid, vitamin B3, vitamin C, and vitamin B2.

In addition, you need a healthy liver, because one of the primary roles of the liver is breaking down fat.

With low vitamin and minerals levels, your liver will not work properly.

Before we get to the important vitamins for weight loss, you need to understand that vitamins do not actually provide energy.

They assist our body in unlocking energy from stored energy sources, such as fat, for example.

 

https://healthyhomestead.com/vitamins-for-weight-loss/

Top Health Conditions

How did we become a society of illnesses, along with conditions such as cancer, heart disease, obesity, diabetes and so many other health concerns? According to statistics, the expenses related to health care are on the rise, with almost 4 trillion dollars in 2014. Along with various studies, the reason behind the illness is our body adapted to the environments years ago but has become dysfunctional in this newly created society. Scientists have also reflected on allergies continuing to be widespread and the process of food production has grown significantly along with an inactive lifestyle.

To learn more- Check out my latest article below:

Top Health Conditions

 

The Principles of Intuitive Eating

We’ve talked about intuitive eating in the past (check out our hunger scale!) but never fully dove into all 10 principles — until now. Intuitive Eating was coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA, FAND, after their clients expressed concerns about the diet plans they had been given in the past. Eager to learn more about how we instinctively eat and to improve their clients’ relationship with food, the founders developed and began teaching 10 principles for intuitive eating.

Hopefully these 10 principles make intuitive eating a little less mysterious and a little more practical. These principles can help improve your relationship with food so you spend less time thinking about eating and more time engaging in meaningful life experiences.

This blog post includes contributions from Liz Sanders, MPH, RD.

 

https://www.foodinsight.org/10-principles-of-intuitive-eating