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Blog / Weight Loss Education
This week is National Women’s Health Week. National Women’s Health Week empowers women to make their health a top priority (1).
Nearly half the world’s population is made up of women. Think about the amazing women that have impacted your life: your mother, grandmother, sister, wife, etc. These influential women have molded you into the person you are today. Without women, humanity would be lost. Women are responsible for the continuation of human kind; we make the world go round. We are strong, beautiful, intelligent beings, but statistically speaking, not as healthy as we should be.
An estimated 42 million American women live with heart disease, approximately 9 million have diabetes and nearly 47 million have a body mass index (BMI) greater than 30 (2). Heart disease is the leading cause of death for women in the United States (3). In fact, more women die each year from heart disease than men. Women also hold the highest percentage of overweight and obesity in the US. Heart disease, type II diabetes, and obesity are all preventable diseases, yet our numbers continue to escalate. We need to become more aware of what we put in our bodies. For instance, a simple dish, such as Caesar salad, thought to be healthy. As the creamy Caesar dressing enters your mouth and begins the digestion process, the carbohydrates are quickly absorbed. The sodium will then release into the body causing a rise in blood pressure. As the food travels to the stomach, fat will begin to breakdown and enter the blood stream. Once fat has entered the blood stream it can either be stored as energy, or can become a culprit of heart disease. If we do not utilize our stored fat, we will begin to gain unwanted weight. This can lead to obesity which can then lead to type II diabetes. It is a vicious cycle, so choosing your meals wisely is vital to living a healthy life.
Lack of physical activity and poor eating habits are top contributors to an increased risk of disease. We need to honor our health and decrease the prevalence of preventable disease. Let’s make a change! Women need to make health their TOP priority, not just for this week, but forever. Without change women will continue to hold the first place trophy for diseases, such as; obesity and heart disease. I don’t know about you, but I would prefer better statistics than we currently display. Empower women to take action, “It’s YOUR Time”! With increased awareness, proper education, and adequate tools we can start an upward climb towards healthier living. Let’s take a stand for our health.
Here are some tools to utilize for healthier living
If you need assistance with weight loss, or are looking for customized meal plans and exercise programs, order your weight management DNA test kit from GenoVive today.
For more information visit: http://www.genovive.com/
Currently, more than 67% of Americans are overweight and greater than 34% are obese. Nutrition related illnesses have become epidemics. Large portion sizes remain a leading contributor to our heavy lifestyles. Portion distortion is an inaccurate image of what a serving size should be. We have stretched our portions so far from reality it’s like looking though a magnifying glass.
In our society we want our money’s worth, especially when it comes to food. The expected visual consists of towering food, spilling over the edge of our plates. The advertising companies persuade our minds into believing we need more food, but our bodies relay a different message. A factor we don’t realize is the amount of money we will soon be spending on insurance and hospital bills, if we don’t already. The cost of healthcare is high, yet we are still gorging ourselves full of food sending us straight into a healthcare crisis. The leading causes of death in the US, such as; obesity, heart disease, type II diabetes, and certain types of cancer can be preventable, but we must start by understanding portion control. With proper diet and exercise, we could gain control over this outbreak.
Our portions have evolved over the past 100 years. They have grown in size, increased in calories, fat, and sodium. We have supersized every avenue of food. If you go to a restaurant and order a 12 oz. steak, you are getting 3-4 servings of meat. Order a bowl of pasta from an Italian restaurant, and you are looking at roughly 6 portions of starch. If you stop by an ice cream shop, and order a small cone with 2 scoops you are consuming around 4 servings of ice cream. We see these portion distortions at restaurants, grocery stores, and even family meals. When a personal pan pizza has enough to feed 2 or 3 people, we should be alarmed. If we were served a true portion of food it would not satisfy the eye or the stomach. By changing the way we look at portions, it will become acceptable to our individual nature. It might take longer for some individuals, because the human body has different approaches to how we metabolize food. These limitations need to be met, or the endless downward spiral of overweight and obesity will increase the death toll of humanity.
How much is enough? Serving sizes vary from food group to food group. It is recommended, depending on your genetic makeup, to consume 2-4 servings of fruit, 3-5 servings of non-starchy vegetables, 2-3 servings of low fat dairy, choose whole grains over refined grains, eat lean protein, and use fat sparingly. Here are some quick tips for measuring a proper portion.
So what does this look like? Learning to eyeball correct portions of food will benefit your health. Start with measuring your portions. Note what a true portion looks like on a plate. Try not to let portion distortion enter your mind. Once you have measured your food for a week, try to guess the correct portion, then measure to check your judgment. It will soon become second nature.
Visuals:
The true question is how do we peel ourselves away from this lifestyle? If you are struggling with your weight, you can start by making a commitment to yourself. Food is for fuel and enjoyment, but too much food can cause your health to suffer. Once you get the distortion out of your mind, you will be able to portion food appropriately and hopefully it will lead to a healthy life free from disease. The more we continue to live with portion distortion the higher our overweight rate will rise. Be committed to your health and make the change today. Portion control is crucial to eating a healthy well-balanced diet.
This blog has provided you with general guideline to healthy eating and weight loss. If you want a more specific meal plan based on your genetic profile, try a DNA test from GenoVive.
As Americans, we want things bigger, brighter, bolder, better. We want everything to stand out amongst the crowd. We strive for perfection, even when we know perfection is unobtainable. We have brought this mentality into our food industry. Stop and look at the brightly colored food stored at our grocery stores. Electric pineapples, bloodshot meats, neon candies, and florescent cereals. When we walk through and pick up a vibrant orange or a juicy red steak, are we getting just that, or are we really eating synthetic dye or artificial food coloring?
The visual appeal of food seems to determine the price these days. The more eye appeal, the higher the dollar. Should we be worried that our food looks like it jumped out of a High Definition Television? The Florida Department of Citrus confirmed that Red Dye No. 2 is allowed, and used, early in the citrus season when the fall nights aren't as cold as necessary to develop the desired orange color (1). Why are we doing this to our natural food source?
What are these synthetic food enhancers? Artificial food coloring consists of chemicals used to add color to food; it is often added to processed foods, drinks, and condiments. Manufacturers add dye to add color to colorless foods, enhance colors, avoid color loss due to environmental elements, provide consistency when there are variations in the coloring of the food, and add color to "fun" foods. Food colorings are used to maintain or improve the appearance of the food (2).
Artificial coloring has been linked to hyperactivity, changes in metabolism, and even more serious conditions. Yet we still allow this synthetic product to be placed into our food and our children’s food. Europe has banned artificial dyes because they have been linked to behavioral issues. Dr. David Wallinga, from the Institute for Agriculture and Trade Policy, stated he believes that the science is there for customers to be concerned, saying that the dyes mess with metabolism. He also added that yellow dyes deplete zinc levels enough in some kids to cause hyperactivity and some of the dyes include petroleum products, which he says have been shown to increase the risk for cancer. Here we are, aware, and still allowing them to be in the majority of our food sources.
Even as a dietitian we are taught that food is “REAL” food. Food that is natural, free from preservatives, antibiotics, hormones, artificial dyes and sweeteners. We assume the food we purchase, is “REAL” food. But it is challenging to find “REAL” food in the US today. Food that has not been altered with chemicals or artificial products.
We know it can be challenging to navigate food labels. Which is why GenoVive is dedicated to providing you with the best quality all-natural foods, free of artificial colors, flavors, and preservatives. It’s real food to provide the fuel you need for successful weight loss.
Artificial food dyes are found in thousands of food products. It is going to be challenging to eliminate them, but one way to start is to empower yourself with knowledge. We have other sources to color and enhance our food, such as; caramel coloring, beet juice, and saffron. Yet, we choose not to utilize our natural color sources. As a dietitian, I would like to challenge you to read your nutrition facts and ingredient list. When choosing your food, remember to choose natural, no preservatives, minimally processed, antibiotic/hormone free meats, food free from artificial dyes and sweeteners. Choose “REAL” food, not the material we have created for the sole purpose of marketing and money. By understanding the nutrition facts and ingredient list you have taken another step towards a healthier life. If you can read, understand, and recognize each word as a “REAL” food source and not a chemical or artificial additive, then that food should be safe. If you read the ingredients and you can’t get through the first half of the list, I would advise you to put it back on the shelf. The question will arise, what about produce? We will not know until they start labeling it.
My tips to you are: buy local, organic, grow your own, or know where your food came from, ask questions, it never hurts, and take charge of your health. Pay attention to the food you put into your body and your families bodies.
Food is for fuel, and if we are using artificial fuel, our bodies will not run as efficiently. We need “REAL” natural foods, so choose wisely.
Natural food colorings:
Ingredients to avoid:
References:
Each morning the coffee pot pulls millions of Americans from the bed and into their kitchens. This is usually followed up by a mid-morning soda, one for lunch, and why not one in the afternoon. We have replaced water, nutrient dense beverages, such as milk, and the most important meal of the day with high caffeine and empty calories.
Is dehydration becoming an epidemic? We have thousands of items to choose from and normally, water is rarely chosen. Consuming water has many purposes, including; transporting nutrients in the blood to working muscles and carrying away metabolic by-products such carbon dioxide and lactic acid. Water can also play a key role in the digestion of food. What happened to all the water fountains? Most likely, a soda machine has replaced the age of water fountains. Even gas stations kept the word "fountain" in their promotion of fountain sodas. Fountain must be one of those thirst quenching words.
Other thirst quenching advertisement comes from that of sports drinks. There are times when high intensity athletes, such as marathon runners, need the fuel of a sports drink. Unfortunately, most of us use sports drinks for their flavor and sugary enjoyment. Although, a sports drink will hydrate the body and is always the smarter choice over a soda. We must remember moderation is key.
Most of us do not get the 8 cups of water a day and probably half of us don’t get 4 cups. Drinking dark soda delivers a double whammy. One is dehydration and the other is phosphoric acid. Phosphoric acid from dark soda pulls the calcium from our bones and puts us at risk for osteoporosis. Research shows that women consuming 3 or more dark sodas per day had almost 4% lower bone mineral density in the hip. Our bodies were not meant for the elusive impact of the dark soda products. It is a threat upon human hydration and what is supposed to be consumed. We should not ingest the chemical components and additional additives from our endless supply of fast refreshments. It disgusts me to know friends drink what other friends use as car battery cleaner. These dark sodas must not be our source of nourishment or more problems shall persist.
As a country, community, and family we must pause to take a drink of water and feel the hydration form. Our addictions to soda and coffee have triggered a new epidemic of dehydration. I think keeping a metal water container close to your side throughout the day is one way of solving the issue. Avoid gas stations and convenience stores except to get gas is a good tip, since rarely anything nutritious comes from the inside of a gas station. I am not sure if we have the power to fully overcome dehydration, but being aware can change our thirst.
Signs of dehydration:
References
1. Soda and Osteoporosis: Is There a connection? By Gina Shaw. (2007). Retrieved July 2011, from http://www.webmd.com/osteoporosis/features/soda-osteoporosis?page=2
Jenny’s breakfast was wearing off and the thought of lunch was further than she knew. She could feel her hunger pangs coming on strong. On short notice, she was called into a lunch meeting with no lunch; this is when she accepted the fact she wouldn’t eat till home. What she didn’t realize is her body was at risk for hypoglycemia, also known as low blood sugar. Hypoglycemia occurs when your blood sugar is used up too quickly, it is released into the bloodstream too slowly, or too much insulin is released into the bloodstream. In Jenny’s case, she had already used her glucose (blood sugar) from breakfast and was unable to refuel her body.
On Jenny’s ride home from work she could feel her body shaking and her head pounding. With her hunger pangs growing intensely, she knew that missing lunch was not the best choice. Skipping meals is a huge contributor to low blood sugar levels and overeating. Some symptoms of low blood sugar include blurred vision, feelings of nervousness, headaches, unclear thinking, but most of all feelings of aggression.
As Jenny walked in from her long day at work all she could think about was food. She headed straight for the kitchen to eat. Her husband tried to welcome her and she lashed out at him for leaving his shoes by the door. Her children tried to hug her but all she could do was yell at them for not working on their homework. After eating, her feelings of anxiety and shaky hands started to subside. She sat down next to her husband on the couch. She recapped what happened in the short period of time she had been home, and realized how angry and aggressive she was towards her family for an unknown reason.
Hypoglycemia can come on very rapidly or gradually depending on your body, medical conditions, and meal patterns. Skipping meals, waiting to eat your meal, exercising more, and drinking alcohol can contribute to low blood sugar levels. To avoid hypoglycemia, and avoid hunger wars altogether, we must develop a healthy pattern of eating.
Healthy eating patterns may consist of 3 small to medium meals along with a few daily snacks to avoid low blood sugar. Try not to go more than 3-5 hours between meals and snacks. Everyone is unique, so pay close attention to your body’s signs and symptoms of hypoglycemia. Carbohydrates are our main energy source and are found in whole grains/cereal/bread/pasta, starchy vegetables/dried beans, fruit, and dairy products. Carbohydrates help improve our blood sugar levels while proteins and fats help stabilize blood sugar in the body. Eating a variety of foods is very important to maintain a healthy diet.
Next time you feel anxious or cranky, take a step back and ask yourself, “Am I really angry or am I just hungry”?
References:
1. American Diabetes Association. Standards of medical care in diabetes--2011.
2. Hypoglycemia. (2011). Retrieved September 2011, from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001423/
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Upon immediate glance the connection between losing weight and getting enough sleep isn’t clear. Sleeping and eating are two different biological functions. We need both to survive, but on the surface the two don’t seem linked in any way. When you look deeper, like many scientists have, there is a very strong connection between how much sleep we get and how big our appetites are. It turns out that the less sleep you get the hungrier you are when awake. This is why getting plenty of sleep on a DNA diet is essential for success.
A recent study by the Neuroscience Department at the University of Uppsala showed that lack of sleep makes the brain hungry. Specifically, the study showed that a specific region of the brain that contributes to a person’s appetite sensation is more activated in response to food images after one night of sleep loss than after one night of normal sleep. This has serious implications for people looking to lose weight on their home delivered meal program. The more a person is enticed by food the more likely they are to cheat and cheat more often. The only way to combat this is to make sure to get a good solid 7 to 8 hours of sleep per night.
Getting enough sleep can be difficult for some people, either due to a busy schedule or from the break in routine that comes from starting a DNA diet. Good sleep patterns depend on stability and a solid routine. The healthiest and most preferred method to getting good sleep is to develop a consistent nightly schedule in which you go to bed at the same time in a darkened and quiet room. Many people like to watch TV as they fall asleep, but such noise can be a detriment to deep sleep patterns. If you find yourself having difficulty falling asleep after using this recommendation, contact a doctor. They may be able to help you find a healthy and natural way to get enough sleep and lose weight successfully.
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One of the primary ideals of capitalism is the ability of consumers to make choices. This ideal has diffused into a variety of different aspects of life, but none in a more pervasive way than in the food industry. People from only one hundred years ago would be amazed by the amount of choice available in an ordinary supermarket. Consumers are able to choose between large varieties of beef, pork, cereals, oats, frozen dinners, sugar laced sweets, soft drinks and high fat high sugar pastries.
We have been taught from early ages to value choice, but sometimes choice can be our enemy when it comes to weight loss. With almost every product claiming to be healthy in one way or another, we cannot rely on advertising or product labeling to really know what is good for us. Navigating the aisles has become a minefield of products that are anything but healthy. Many can have the complete opposite effects of what we are looking for on a diet. It’s practically impossible to make the right decision in the grocery stores without really knowing what you’re doing with reading nutrition facts and ingredient labels.
Thankfully, the grocery store is not the only option available for food when it comes to dieting. A DNA diet like the one offered through GenoVive offers a home delivered meal program that provides just the right foods in the right portions to help any individual lose weight. What is taken away when it comes to choice is given back in spades through better health, better quality and better results with GenoVive’s all natural foods. GenoVive’s carefully calculated meal program is a teaching tool that helps you learn what to eat, and how much to eat through repetition and developing new tastes for healthier foods over time. Most people on the program will quickly forget about missing choices when they taste the food and start to feel a difference in how great they feel each day.
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What do you think of when you hear “DNA”?
You DNA is more than just a means of identification – it’s like an instruction manual that tells your body how to create all of its cells which have different functions. It’s the key to learning how your body works as an individual. Then you can work with your body’s needs, following a set of instructions made to help you lose weight.
From setting up a new computer to building a piece of furniture – an instruction manual can be difficult to figure out if you’ve never done that task before. You need help to figure out the instructions and have the right tools on hand to finish the project.
GenoVive helps you understand your DNA – your body’s instruction manual - and provides you with the right tools to lose weight more effectively.
Different genes have different functions. Your genes determine your outward physical traits like hair color and eye color, but they play a vital role in your metabolism as well. As individuals, we have different variations of genes that provide valuable insight on how your body reacts to the carbohydrates, fats and proteins in your diet.
For example, different variants of a certain gene can indicate how readily your body stores fat or how efficiently it processes carbohydrates. For you these variants may be different than your friends and even people in your family. GenoVive has carefully selected a series of genes that when put together in our profile, will give us a thorough view of how your body metabolizes different macronutrients (fats, carbohydrates and proteins) and how it responds to exercise.
Your GenoVive profile report identifies your body’s macronutrient needs – the right percentages of fats, carbohydrates and proteins and the right level of exercise for you to lose weight more efficiently, and learn to eat to work with your body’s needs for long term health.
So now that GenoVive has put together the right instruction manual for you, based on your DNA – you need the right tools to put that plan into action. Take a look at what’s included in your GenoVive tool box.
All-natural home delivered meals
6 days per week of everything you need to eat: breakfast, lunch, dinner and 2 snacks per day in convenient daily meal kits. You’ll get the right balance of fats, carbohydrates and proteins each day according to your genetic profile. There are no artificial preservatives, additives, flavors or colors in our foods and all of the meat sources are hormone and antibiotic free. We’ve taken the “noise” out of your foods and removed any substances that could disrupt how your genes function. And by using only all-natural ingredients, your body can more efficiently metabolize what you eat without having to process unnecessary substances. What you will taste is all of the delicious natural flavors of our specially designed menus which you can take with you to work in shelf stable packaging.
The meals are a tool designed to help you re-learn how to eat what’s best for your body’s needs. More than just portion control, you’ll get in the habit of eating the combinations of foods that are right for your meal program. Your palate will change over time and you’ll start to crave the same types of healthy natural foods in your GenoVive customized program.
Premium Nutritional Supplements
The variety of supplements available at your local grocery store can be overwhelming. GenoVive has taken out the guess work by providing you with top quality supplements to support healthy weight loss. You will get a multi-vitamin and mineral supplement that complements the nutrients in your foods. GenoVive also provides an omega-3 supplement that’s sourced from food quality calamari (squid) and has a 2.5 to 1 ratio of DHA to EPA. Omega-3 is important to help maintain healthy cell membranes and help prevent inflammation in the body. GenoVive’s probiotic supplement also includes a digestive enzyme blend which helps your body adjust to your new diet. Probiotics are the beneficial bacteria in your digestive system and we want to make sure you are getting enough each day to keep your system healthy.
Exercise
Like brushing your teeth, exercise is something your body needs on a regular basis for good health. Your genetic profile also tells us about the level of intensity you need to achieve calorie burning results. There are certain gene variants that reveal if you respond well to moderate intensity exercise or that you need more vigorous intensity exercise to assist in weight loss. Our online exercise video programs are designed to help you learn the types of exercises you can do at home or at a gym, to help you build muscle (where your calorie burning furnaces are located) as you lose body fat.
Support
When you have questions along the way, you can turn to GenoVive for support with our online community, blogs and discussion forums designed to keep you motivated.
With a customized “instruction manual” that’s based on your DNA, and the right tools – GenoVive has everything you need to build a healthier new you. It’s time to take the first step and get started today.
Every dieter seems to have that one food in their lives that remains their one eternal weakness. For some it is sweet things like cookies, ice cream and chocolate. For others it is the salty snacks like chips and other snack foods. Whatever the food may be, it represents an item that can have the power to completely change whether or not we stay successful on a diet. Giving into binging on our favorite foods can deflate our egos and make us feel helpless in the presence of items we crave.
The key to fighting food cravings is to stay occupied with more interesting activities. These activities can be almost anything: reading, playing sports, games or any other hobbies that can take up your interest. If you are too busy having fun and being productive than you won’t have the time to constantly fulfill your food cravings whenever they pop up. Sitting around watching TV or otherwise being bored makes it far too easy to give into cravings.
Staying occupied and busy may work most of the time, but sometimes a craving just becomes too strong. In these situations, it’s a good idea to find healthy substitutes for your favorite foods. The Genovive home delivered meal program has a ton of snacks and meals that are much healthier versions of foods people crave every day. It also has many healthy snacks that would be a perfect substitute for satisfying your cravings. Almost any food craving you can get has a healthy substitute out on the market, you just need to look.
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The experience of being fat or thin is more than just physical; how we perceive our own body mentally affects how we feel and how we act day after day. We've probably all met people who have had warped perceptions of their own weight: thin people who thought they were fat and significantly overweight people who didn't realize how unhealthy they were becoming. Mirrors often reflect what we want to see or what we think we are rather than reality. A successful dieter will have the ability to tell that they need the lose weight yet still maintain the confidence that they can become thin.
Having a positive body image is a very important aspect of dieting. Confidence in one’s own ability to succeed is essential staying on track with your meal and exercise programs. The ability to see yourself at your goal weight corresponds with the will power needed to accomplish weight loss. Someone with a negative perception of their own body is at risk of perpetuating the negative cycle of weight gain through constant thoughts of inadequacy and an inability to control eating.
Maintaining a healthy life style after losing weight is essential to keeping the weight off. A positive body image will encourage you to stay fit and healthy through the long haul by keeping up with a healthy natural diet and regular exercise. Much of the reason that people regain they weight they have lost is that they return to old bad habits and a negative image of themselves. Keeping a positive body image is all about being positive in general. This is not necessarily an easy thing to do, but developing interests, hobbies and generally trying to better yourself goes a long way.
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Portion distortion: having expectations of giant food portions is an unhealthy habit that we need to break, http://t.co/M9P2mB1u
What's in your food that's not "real food"? http://t.co/rLWERcVS
RT @HarvardHealth: 10 simple steps to help de-stress - from HEALTHbeat, our free e-newsletter http://t.co/xtjZXDF8
RT @DietitianOnline: In commemoration of National Women’s Health Week, the Academy of Nutrition and Dietetics has developed a library... ...
Happy National Strawberry Month! Did you know that a cup of stawberries has more vitamin C than an orange? http://t.co/4tCY8cL8
Please consult your physician before beginning any diet or exercise program. The information provided in this blog is not intended to prevent, diagnose or treat any medical condition and should not replace the advice of your physician.
DISCLAIMER
Please consult your physician before beginning any diet or exercise program. The information provided by GenoVive and contained in this website is not intended to prevent, diagnose or treat any medical condition and should not replace the advice of your physician. If you experience pain or physical difficulties while eating a reduced calorie diet or during exercise, please stop and contact your physician immediately.
