Health Advice for Women

At 5′4” and 230 pounds, I was miserable. I went through the cycle typical to many of us, binging and dieting, losing maybe 10 or 20 pounds, but always gaining it back. I blamed myself for my lack of will power. It was actually my therapist who suggested I research some of the underlying medical conditions responsible for obesity.

I have since learned that I was Insulin Resistant and suffered from carbohydrate addiction. Insulin Resistance affects 65% of the overweight population. Symptoms can include fatigue, trouble concentrating, feeling irritable or jittery but better once food is eaten, sleepiness after eating meals heavy with carbohydrates, high blood pressure, and even depression. If you feel you may be suffering from obesity caused by Insulin Resistance I suggest taking this self-test.

Insulin Resistance is reversible. Over the course of one year I lost 100 pounds by treating my Insulin Resistance with diet, very moderate exercise, Nutraceauticals, and a fabulous support group.

By gradually reducing my carbohydrate intake, and adding nutrient-dense, low glycemic foods to my diet (foods that do not cause a significant spike in blood sugar), I was able to to break the cycle of carbohydrate addiction and reverse my insulin resistance.

Here are my top 10 fat-fighting foods, super foods:

1.Flax Seed – I add ground flax seed to a high-fiber cereal every morning. It contains fatty acids, omega 3 and omega 6, that actually help fight fat.

2.Oatmeal – Steel cut oats are best. The longer it takes to cook the oats the better. Oatmeal provides a lot of fiber and minerals. In studies, consuming oatmeal daily can normalize cholesterol. Avoid the instant and sweetened varieties. They contain sugar and are lower in fiber.

3.Spinach – One cup of cooked spinach has only 42 calories. Packed with vitamin C, beta-carotene and lutein, spinach helps reduce the risk of heart disease. I love mine wilted and topped with balsamic vinegar.

4.Pinto Beans – A half-cup of canned pinto beans has 105 calories, 1 gram of fat, 6 grams of fiber and plenty of folate, which protects your body from heart disease. I use pinto beans, along with black beans, stewed tomatoes and spices like cumin and chili powder to make a delicious vegetarian chili.

5.Garlic – Garlic lowers “bad” cholesterol and is a natural antibiotic/anti-viral. But whether you have a cold or not, I recommend eating it. Chop off the top of a clove of garlic, drizzle with olive oil, and roast it in the oven for a sweet spread to top whole grain crackers.

6.Onions – Onions contain a powerful plant anti-oxidant, quercetin, that protects your body from cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Eating them chopped, and raw, is best because this releases the quercetin. When I’m not in the mood for raw onions I saute them in olive oil to top veggie dishes.

7.Cayenne- Cayenne proved in studies to contain an ingredient that boosts your metabolism. I always add it to my vegetarian chili. If you can’t handle the heat it is available in pill form.

8.Salmon – Salmon, and other cold water fish, are a great source of lean protein. They also contain essential fatty acids. I broil salmon and add a squeeze of lemon and a spice mixture that is low in salt, like Mrs. Dash.

9.Sweet Potatoes – Sweet Potatoes are great for when you are craving something starchy, but don’t want to splurge. They are actually very low on the glycemic index scale and are packed with nutrients. I make sweet potato “fries” by cutting them into wedges, coating them in olive oil and spices and baking them until slightly crisp.

10.Blueberries – Last but not least, blueberries have been found to have one of the highest levels of anti-oxidants of any food. They are also high in fiber and low in sugar. A sweet treat with zero guilt.

There is a simple explanation for the middle-age spread: our metabolisms slow by 5% each decade after the age of forty. Slowly but surely we pack on an extra five to ten pounds a year as our bodies become less efficient at burning calories.

And there are plenty of other factors that can affect our metabolisms: motherhood, illness, certain medications, and metabolic disorders such as insulin resistance. To understand what causes insulin resistance go to Insulite Labs.

But we can fight back! With proper nutrition, the right nutrients, a little exercise, and a good night’s sleep we can all become calorie burning machines at any age.

Eat Protein and Eat Often

Never eat fewer than 1,000 calories per day. Our metabolisms thrive on food. Eat three protein-packed meals and two protein snacks per day. Snacking will actually give your metabolism a boost while protein provides a thermal (fat burning) effect superior to that of carbohydrates. Eating enough protein also helps to build and maintain muscle mass, another important factor in revving up the metabolism. Eat as often as every two to three hours. Never allow more than five hours between meals. Fish, turkey, nuts, low-fat cheese, avocados and eggs are excellent choices. And don’t forget to spice it up! Many studies have shown that spicy foods, like hot peppers, can boost metabolism.

Supercharge with Supplements

The right supplements can promote fat burning and stabilize blood sugar. Stable blood sugar and insulin levels are crucial to metabolizing calories efficiently. This may be difficult for individuals suffering from insulin resistance, a hormonal imbalance linked to the way the body processes insulin. Supplements (also called nutraceuticals), along with a nutrition and exercise plan, are essential to correcting this imbalance.
Omega-3 fatty acids, Ultra Omega 1200 offers 3 months free with purchase of 3 months, CoQ10 (Ubiquinone), Vitamin b12, folic acid and thiamin are just a few examples of supplements that regulate blood sugar and supercharge the metabolism. I like ordering online, you can save 20%-70% on all the top name vitamins and supplements at eVitamins.

Strength Training is Key

We may be better off spending less time on the treadmill and more time in the weight room. While cardio exercise benefits the heart and lungs, strength (resistance) training builds lean muscle mass and lean muscle mass is paramount to a fuel efficient body. The more muscle we have, the more calories we burn – even in our sleep.

Don’t Skimp on Sleep

We need at least eight hours of sleep per night for our bodies to function properly during the day. Research shows that people who don’t get a sufficient amount of quality sleep tend to gain weight. The quality of our sleep affects the hormones leptin and grehlin, which control hunger and metabolism. Tiredness also causes us to reach for empty calories like sweets.

When it comes to watching your weight, how many women are truly thrilled when another holiday season comes and goes? All the food enticements are enough to make anyone watching their weight a source of anxiety and dread when they are trying to lose weight. With the high carbohydrate and high calorie foods that envelop family gatherings and the guilt from over indulgence, combined with the struggle to lose weight, what is believed to be a joyous time, can turn into a time of anxiety for many women. Woman with insulin resistance are further challenged trying to avoid sweets and keep their blood sugar levels in check. They know that eating the wrong foods will make them feel dreadful, but want to enjoy some indulgence and extraordinary meals that are part of family traditions. The predicament is always the same. How can someone who is trying to lose weight enjoy most social gathering with food without the guilt associated of sabotaging their diets and compromising their health?

Whether you are just starting a new diet or have been struggling to lose weight for years, there is hope. First and foremost, give yourself permission to enjoy yourself with a few limits. Keeping to a low carb diet and fitting in exercise will minimize your stress and guilt that comes with eating at social events. So piles on the fish, turkey, roast beef, veggies and skip the mashed potatoes, pie, and cake! If you want to have a small treat, eat the high carb food in moderation, savor every bite and take a long stroll after dinner! Eating in moderation will help you feel good about starting out the New Year with a fresh approach to weight loss and getting your health under control.

Be good to yourself today, stop feeling guilty and make a promise to take care of yourself and turn over a new leaf in the New Year. How do you set and reach goals in the New Year for your weight and overall health? We have some great articles on this website to address dieting tips and weight loss recommendations, but the biggest tip is to give your body the nutrition it needs to run properly. Our bad eating habits have depleted our systems. When you have cravings for food, it’s your body telling you it’s low on key vitamins and minerals. Step 1: Get a good multivitamin and take the recommended dose every day, a great vitamin I’ve used is Source of Life you can find it at eVitamins and save 20%-70% on top name Health products! Click here

If you’ve struggled with your weight for years and nothing seems to work, you could have insulin resistance. There is a well known system that has helped thousands of women live healthier lives, lose weight, and reverse their resistance to insulin. Insulite Labs offers a complete system called “The Insulite System” which combines Nutraceuticals, a nutrition plan, an exercise plan, food addiction awareness and weekly support. Many women’s lives have been changed by this system and helped them lose weight, keep their weight off and reverse their resistance to insulin.

View their amazing stories and how they have benefited from the Insulite PCOS System go to Insulite Labs.

Think cake will cure your crabbiness? Or baked goods will beat the blues? Probably not.

Whether you’re suffering from an irritable mood, a case of the blues, or even full-blown depression, you may benefit from incorporating certain foods into your diet while avoiding others. More information at www.pcos.insulitelabs.com/blog.

Studies have shown that food affects the chemical composition of the brain by altering the production or release of neurotransmitters, the chemical messengers that carry information from one cell to another. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because our blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until we can eat again.

Despite the complexity of the relationship between food and the brain, following a few simple rules will help to provide your body with stable blood sugar and mood mellowing nutrients.

Five Tips to Avoid the Blues:

1. Eat organic fruit and vegetables that are high in fiber and low in sugar/starch. Fiber provides stable blood sugar and consistent energy by slowing the rate at which nutrients are absorbed into the bloodstream. Choose apples, blueberries, cantaloupe, carrots, broccoli, spinach, tomatoes, dark green lettuce, and red bell peppers. Limit sugary food and alcohol since both are low in nutrients and cause rapid blood sugar swings.

2. Eat lean protein at each meal. Protein stabilizes blood sugar and provides the brain with the amino acids essential to feeling alert. Choose organic meats like beef, pork, chicken, turkey or wild fish, eggs, cheese, nuts and legumes (beans and peas).

3. Drink filtered water. Choosing water over sugar-laden soft drinks and fruit juices will keep you hydrated and stave off food cravings. Drink eight to ten glasses of clean water daily. Replace soda and fruit juice with herbal tea and sparkling water.

4. Consume “good” fats, like organic olive oil and those containing omega 3’s. Studies have shown that a deficiency of omega-3 fatty acids may contribute to depression and mood swings. Restoring the body’s natural balance of omega-3s may help alleviate (and prevent) many types of depression, even for those who don’t respond to traditional antidepressants. Consuming healthy fats also reduces the release of leptins, hormones produced by fat cells that signal hunger, thereby reducing food cravings. Choose organic avocados, nuts, olives, olive oil, fish, grass-fed beef, nut butters, and omega-3 enriched eggs.

5. Avoid fast food and chain restaurants! These are stocked with highly processed, sugary foods containing “bad” fats that can wreak havoc on your blood sugar and mood. When you do eat out, try to make the healthiest choices available. Choose greens and proteins, a turkey burger wrapped in lettuce instead of a bun, lemon juice and olive oil over commercial sauces and dressings, a fruit plate instead of a sugary desert. Avoid white bread, potatoes, rice and pasta.

Sample mood-balancing menu from Insulite Labs:

Breakfast: Bowl of sweetness. Mix together 1/3 cup of chopped mixed nuts (pecans, cashews, macadamia and almonds), 1 tbsp. melted butter, cinnamon, ginger, 1 cup blueberries (and/ or sliced strawberries), 1-2 tsp. cream.

Snack: California style. Half an avocado with salt, pepper, and balsamic vinegar.

Lunch: Lamb chop special. Grilled lamb chop, 2 cups shredded green or red cabbage, with olive oil and 1 tbsp. cider vinegar. (OR one bunch steamed kale with soy ginger sauce).

Snack: Mediterranean evening. Olive puree: 1 cup Kalamata olives, 2 tbsp. feta, and 2 tbsp. olive oil. Blend all ingredients in food processor. Serve with celery or cucumber slices.

Dinner: Super shrimp salad. Grilled shrimp on a romaine lettuce salad with bell peppers, avocados, cashews, and dressing.