Thursday, November 23, 2017

Why you have belly fat













Hello, and welcome to "Get healthy Lose weight" This is you host and health coach Deanna. Today I am here to do a weightless coaching session for you. Our topic for this episode is the dreaded belly fat. I know some of you have done  everything to shed that belly  you may even be losing weight but not able lose that tummy. So on this weeks episode I'll be sharing some ways that might just help you. Sometimes by just understanding what is causing the problem can help.  Belly fat isn't just about physical appearance or vanity excess abdominal fat particularly visceral fat is a health hazard. Before we get started with today's topic I want to tell you about some programs that I am in the process of  developing. These are weight loss programs that I am testing, soon I will be beta testing them and offering them as a health and weight loss coaching program for free as there in beta. Now  these programs will eventually sell for any where from 3-400. If you are wiling l to help me test them out you can get in on a free weight loss program and free coaching. I will be  telling  you more about the programs in future episodes. So for right now get on my mailing list because those are the people that will be the first to know when these free programs become available. If your listening somewhere were you can see the show there is a sign up link right there in the show note you can sign up while you listen to today's show. or go to my fb page  Get healthy lose weight  a@ myhealthyweight, and sigh up from there. Ok so that the info i have for you at this time just get on my mailing list and as a bonus  you'll immediately  get  my  5-day clean eating guild.

You're getting older

 Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why


 As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process

You're doing the wrong workout

 A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training,Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,

You're eating too many processed foods

 Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat

You're eating the wrong fats

The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. Probiotics
Vitamin D

Your workout isn't challenging enough 

You're doing the wrong exercises

Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.

You're stressed

Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat

 

You're skimping on sleep

If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
Increased intestinal permeability (aka “Leaky Gut”) induced inflammation has become a very hot topic as of late as it has been reportedly linked to the following:


You're apple shaped

If you tend to pack the pounds around your middle rather than your hips and thighs, then you're apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.

You're sick

If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. "If you're an apple shape and overweight, it's a good idea to see your doctor," Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic.

You're unmotivated

Are you committed to the work needed to lose belly fat? "Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training," Dr. Kashyap says. "If you are willing to do the work, you can move past genetics and lose it."
Probiotics Vitamin D

Leaky gut 

  1. Low Energy/Chronic Fatigue
  2. Weight gain/Belly Fat
  3. Digestion issues like Constipation, Bloating, IBS
  4. Poor Concentration
  5. Lack of Motivation
  6. Chronic Inflammation
  7. Headaches
  8. Skin issues, like acne, rosacea, and eczema
  9. Hormone Imbalances
  10. Anxiety, depression, ADD & ADHD
     - (Read supporting studies 1, 2, 3, 4, 5
In my many years of managing my clientele’s nutrition and fitness plans, I’ve seen it all.  Mostly embarrassing stuff, like digestion issues, bloating, constipation, ect…  My clientele would complain and ask if I could suggest anything that could help them.  I would then piece together a very complicated regimen of foods and ingredients to attempt to help them build out the proper diet and supplement regimen that would mostly dance around the symptoms as to not exacerbate them but still provide the nutrients needed to be healthy.  We tried elimination diets;  no fish, gluten, dairy, sugar, ect....  We tried low acid diets to reduce heartburn, bloating and gas.  We tried all natural “living food” diets, which were very difficult for my clients to realistically follow due to their busy schedules.
Then I noticed that there was one consistent across my clientele;  they either had a protruding gut with very stubborn belly fat, and/or had some sort of digestion or stomach issue.  Going back to my nutrition background, I remembered this is a classic sign of Chronic Inflammation.  

Chronic inflammation
Chronic Inflammation in the gut and body can be triggered by many things, these being the most common:


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  • Poor Gut Health – a porous, stressed out, inflamed digestive lining can let many unwanted foreign substances into the bloodstream resulting in this new phenomenon known as “Leaky Gut Syndrome.”  
  • Poor Diet – Sugar, Refined Carbs, Saturated Fat, Aspartame, MSG, Food Allergies, Alcohol, and even overeating are have been shown to increase inflammation. Sugar and refined carbs can spike insulin levels – triggering the release of proinflammatory cytokines as well as switch Omega-6 fatty acids to a pro-inflammatory state.
  • Overstressed Immune System - Chronic inflammation happens when the body sends an inflammatory response to a perceived threat that does not require an inflammatory response (such as in Leaky Gut Syndrome). The white blood cells have nothing to do and nowhere to go, and sometimes the eventually start attacking internal organs or other tissues and cells. It can also occur when after an infection or illness, the proinflammatory neutrophils necessary to fight the infection are not completely replaced by anti-inflammatory monocytes that promote healing.
  • Lack of Sleep – Inflammatory cytokines are secreted at a higher rate by those who have insomnia, compared to those who do not. During sleep, the body restores and heals and the immune system calms down. Lack of restorative sleep increases inflammation levels in the body.
  • Fat Cells – Fat cells secrete proinflammatory cytokines and histamines. The more fat cells you have – the more potential you have for increased inflammation. Fat-Soluble toxins such as pesticides, pollutants, preservatives, food additives and heavy metals can end up being stored in fat cells when the digestive process is impaired and/or there is insufficient fiber in the diet (which absorbs bad fats that carry such toxins). The more fat cells being stored in the body, the more toxins are being secreted continuously into the bloodstream – causing issues such as inflammation, fatigue, headaches and other health issues.
  • Stress – Chronic stress, or stressing about stress, can change the gene activity of immune cells to be pro-inflammatory – even when there is no infection or trauma to fight. It can also interfere with the transition of neutrophils to monocytes after an illness – sabotaging the switch from inflammation to healing.
  • Aging – The natural process of cellular division and the use of energy results in the production of free radicals. Free radicals, when not taken care of by an adequate amount of antioxidants, cause damage to cells and tissue – triggering an inflammatory response.
  • I wanted to help my clientele, so I set to researching the prevention of “Leaky gut” and how to reduce the chronic inflammation.  The popular dietary solutions either didn’t work that well or were overly complicated and strict and the clients never could realistically follow them.  I realized quickly that something else needed to be done.  That’s when I met Dr. Hennen.

    Saturday, November 18, 2017

    Rosemary Almond Flour Biscuits

     
     
     
     
     
     
    These golden-brown biscuits have just a hint of herbal rosemary flavor. They're so flaky and rich you almost won't believe they're gluten-free.  

    Rosemary Almond Flour Biscuits

    Yield: 6 biscuits
    Active Time:
    2 1/2 cups almond flour, plus extra for rolling dough
    1/2 teaspoon salt
    1/2 teaspoon baking soda
    3 eggs
    1/4 cup lard
    1 tablespoon raw honey
    3/4 tablespoon finely chopped rosemary leaves
    Special equipment: a 3-inch round biscuit or cookie cutter



     Combine almond flour, salt, and baking soda together in a large bowl. Whisk to incorporate.
    In a small bowl, whisk together 2 eggs, lard, honey, and rosemary. Mix wet ingredients into dry until thoroughly combined and dough comes together. Cover bowl and place in refrigerator for at least 1 hour, or up to 3 days.
    When ready to bake, preheat oven to 350 degrees and line a baking sheet with parchment paper. Press or roll out dough to a 1-inch thickness, sprinkling the surface with extra flour to avoid sticking. Cut out circles with a 3-inch cutter and place on prepared baking sheet. Whisk remaining egg in a small bowl and brush on top of biscuits. Bake in oven for 15 minutes or until golden brown.

    Wednesday, November 1, 2017

    Can Dry Brushing Help Your Lymphatic System?

     

     Many of the expensive machines there were designed to stimulate lymph flow. You know what else does that? Dry brushing! And it is inexpensive and easy to do at home.

    Story at-a-glance

    • Energizing, invigorating and stress relieving, dry body brushing gently cleanses and exfoliates dead skin cells to reveal soft, glowing skin, but other good habits and supplementation can also help your skin be its best
    • One of the most basic reasons to begin dry brushing your skin is to stimulate your lymphatic system, which is essentially a network of tissues and organs that help transport metabolic waste out of your body
    • Using the correct body brushes (one with a long handle comes in handy) as well as the right methods, body brushing can impact your body in ways that promote healing, skin vibrance and improved circulation








     
    Your skin is the largest organ of your body, so treating it with TLC and maintaining its health will go a long way toward making you look and feel your best. Besides consisting of blood vessels, sweat glands and nerve endings, your skin helps remove waste, aids in digestion and has a lot to do with good circulation
    Nicole Eckert, a certified holistic nutritionist based in Newmarket, Ontario, believes that delving into a balanced, nutritionally optimal lifestyle should include a practice some have never heard of — skin brushing, something ancient Greeks, Native Americans and Ayurvedic medicine have known about for centuries. Gentle, daily detoxing involves several practices that can be done several ways and for several reasons. It’s extremely inexpensive and it takes just a few minutes every day.
    Discovering (and taking advantage by actually practicing) healthy removal of toxic waste is one of the most crucial habits you can get into. It’s also a way to increase your energy while decreasing stress, lifting brain fog and supporting your digestive health, which are practical considerations that help you not only feel good but look good! Eckert states:


    "Your lovely liver, kidneys, lungs, skin and colon, are your superstar detoxification organs and their overall function is just critical for your optimal health and well-being. With your skin being your largest organ – and your largest detoxification organ for that matter. The simple detox habit of dry brushing is a super enjoyable practice that's going to make your skin glow, and get you detoxing fo-sho (rhyming intentional)."1
    Many people who started with a softer, gentler brush have graduated to one that's a little firmer, using a firmer pressure gradually, as well.

     

    How Does Dry Brushing Your Skin Impact Your Lymphatic System?

    One of the most basic reasons to begin dry brushing your skin is to stimulate your lymphatic system, which is essentially a network of tissues and organs that help transport metabolic waste out of your body. Parts of your overall lymphatic system include your thymus gland, lymph nodes, spleen, liver and tonsils.
    Something you may not realize is that for most people, especially as they get older, when your system begins getting sluggish, moving slower and slower, it compromises your immune system. When your immune system isn't working as it should, your body becomes more susceptible to problems like sinus infections. Further, one of the reasons you keep hearing how crucial exercise is involves your lymphatic system, because movement is essential for it to function as it was designed to do.
    It doesn't have a pump, so it relies on muscle contractions — aka exercise — to "shake things loose," so to speak, which helps your body in its detoxification process. Further, many of your lymph vessels run just below your skin's surface, which is how brushing your skin can impact how well your lymph glands perform. Brushing your skin is an innovative way to gently cleanse and protect your skin and improve circulation.
    There are brushes for your hands, feet and nails, face (which have softer bristles), hair and body. Besides the type for dry brushing, there are brushes you can use as you bathe.





    Why Do People Brush Their Skin?

    Exfoliation rids your body of dead skin cells. When you consider that you lose more than a million skin cells every day, it's no wonder we all experience a slightly irritating dry, itchy sensation from time to time. You're still wearing last week's dead skin cells! The problem often causes such skin conditions as acne, eczema, psoriasis and various rashes.
    In fact, dry brushing your skin is said to be for your skin something similar to what milk thistle does for your liver. You release up to a pound of toxins through your skin, your largest eliminative organ, every single day, which is about a quarter of the total waste you excrete on a daily basis. You may not know exactly what's going on inside your body, but your skin is often the first to tell the tale. According to Bare Natural Health:2

    "(These) are signs that you're in dire need of some toxic dumping, but when our skin is clogged full of dead cells, our toxins get stuck in a traffic jam and have nowhere to go. Instead, they get reabsorbed into the body, taxing our kidneys and liver, or stored in fat cells, which can contribute to cellulite."3
    Body brushing may also help prevent and reduce cellulite. Although it's not a tested science conducted in a clinical setting, there's plenty of anecdotal evidence that dry brushing helps ease the clumpy signs of cellulite. It may help distribute fatty deposits to tone muscles and tissues below your skin's surface, Mother Earth Living maintains, and circular motions may also reduce the appearance of cellulite.4
    Energizing, invigorating and stress relieving, it also reveals soft, glowing skin. Dry brushing not only clears clogged pores of dirt, oil and other residue, it stimulates your hormone and oil-producing glands and your circulation, which helps leave your skin feeling fresh and more prone to healing, and allows your skin to "breathe" properly.
     

    What Type of Brush Is Best?

    There's actually a brush designed to dry brush your skin. Quality brush bristles are made from natural fibers rather than synthetic materials, and they're available online and in some health food stores. You want the bristles to be dense, stiff and strong so that the experience is, as Eckert quips, "comfortably uncomfortable" — not too soft, but not so stiff that they scratch your skin, either. Eckert notes:

    "I started out with [a] classic Bath Brush. I love this one because of the long handle (it's the ultimate back scratcher). I recently upgraded to [an] Energy Brush, which is handle-free but has these super-cool bronze bristles made from a copper-tin alloy, which creates this super soothing effect and a pleasant tingling sensation – this is like the big-cheese of dry brushing. I've also got this cute little Facial Brush, which is a savior on dry-face days."5
    Eckert recommends a body brush designed expressly for this purpose. A long brush for hard-to-reach places like your back, the bottoms of your feet and the back of your legs made from bristles of the konjac plant is another recommendation. Depending on where you live, environmental toxins are wreaking more havoc on your body today than ever before. Sometimes the air you breathe isn't necessarily negotiable, but what you eat, drink and put on your skin certainly is — dry brushing may help to rid your body of those variables you can't control.


    How to Use Your Body Brush

    No matter what time of day you shower, it's right beforehand that you want to take advantage of everything body brushing can do for you. Pick up your brush and get to work, starting with the lower part of your body first with swift, gentle upward strokes. "It's important to work in this direction as it supports the natural 'highway' of your lymphatic system," Eckert says.6

    1. Start working on your feet, using gentle, circular, upward motions toward your heart from the tips of your toes, including the tops of your feet, your soles and moving upward, first one side and then the other
    2. Brush slowly and gently; even if you're ticklish, making it difficult to cover your stomach, sides and chest, it will become less so as your body gets used to the sensation.
    3. Do your arms, neck and as much of your back as you can get to. Remember to avoid areas where you might have scratches or anything that would make contact with the brush painful.
    4. Don't use the regular brush on your face, as your skin is far too delicate. Use a specially designed facial brush, which has softer bristles.
    5. Once you're finished, you can shower, which washes away all the dead skin cells you've loosened. Water set at warm or hot further increases your circulation.
    This routine can be done before every shower or just three or four times a week, but perhaps hard-to-reach areas can be done once a week — whatever your schedule allows and your needs call for. You may also want to try an alkalizing bath, which adds a new dimension. One more thing: Since skin brushing is stimulating, doing it in the morning seems to be preferable to "waking up" your skin at night.
     

    Caring for Your Body Brushes

    Body brushes may be constructed of solid waxed beech for dry brushing or beech plywood for wet brushing, with wild boar, horsehair or even a combination of horsehair and bronze bristles, among other options.7 The plywood brush is best for wet brushing, as it can take sitting in water for long periods, as well as with alkaline baths.

    1. It's best not to expose your wooden brushes to long periods in water, so when you're not brushing, place the brush with bristles downward on the edge of the tub.
    2. If you do alkaline wet brushing, the bristles of the brush should be rinsed well using clear water. Excess water can be "tapped" off using a towel and the brush should be placed bristles downward on a dry towel.
    3. Wooden brushes should be air-dried, not with a hairdryer or placed on warm heating appliances as it can crack and damage the wood.
    4. The bristles of your body brush can be washed with lukewarm soapy water, but without excessively wetting the wooden parts. In time, the color of the wood will probably darken somewhat.
    Experts also recommend replacing your brush every six to 12 months because the bristles do begin to break down.

     BUY YOUR BRUSHES HERE

    Night Eating




    One issue with which many of my clients struggle is eating at night, after they have had dinner. I hear things like:
    “My husband and I watch TV and snack after dinner.”
    “I feel mildly hungry around 9-ish, and am afraid that if I don’t eat, I’ll wake up in the middle of the night, starving, and won’t be able to sleep.”

     

    “I crave sweets at night and sometimes binge on them.”
    I believe there are three main reasons why most people want to eat shortly after they’ve had a reasonable dinner:
    One
    They were distracted when they ate dinner, whether with their phone, watching TV or whatever, and therefore did not experience the satisfaction of their meal.
    Two
    They are tired after a long day, and associate eating food with getting more energy.
    Three
    Their willpower is totally depleted after having used it up on a variety of other tasks throughout the day, so their resolve is low. This especially contributes to overeating if their willpower was used to avoid eating earlier in the day, which is what usually happens when people go on diets.
    There is a lot of controversy among the global medical research community about eating later in the evening. Not surprisingly, there are conflicting studies about whether it is better to eat more later in the day or earlier.
    Although I’m not sure what this writer’s credentials are, he makes some interesting points about why eating at night isn’t bad, and cites some research to back it up.
    When I visited Spain a few years ago, no one ate dinner until at least 9 p.m. Yes, they had siesta mid-day, but that wasn’t necessarily following their largest meal. And you know what? I didn’t see many fat Spaniards.
    Europeans, in general, are known for eating a late dinner, and their obesity rates are lower than in America where people tend to eat earlier.
    I’ve read studies that say eating a big breakfast will help you lose weight, and other studies that say if you eat most of your calories in the evening, you’ll lose more fat.
    Everyone is different, so forget all of those rules and the so-called conventional wisdom. The important thing is to listen to your body and respond to its needs. Eating at night is only a problem if you eat when you aren’t hungry.
    Here are some tips for dealing with eating at night if you want to lose weight and keep it off:

    Are You Hungry?

    Are you actually hungry or is something else causing you to want to eat? Maybe it’s your habit. Learning to understand this difference is crucial. If you aren’t hungry, don’t eat. Remember, the non-hunger urge to eat is just a thought in your brain.
    It will pass pretty quickly, just like your other thoughts, if you don’t respond to it. If you aren’t sure, think about whether you would feel satisfied with a salad or a cup of yogurt. If you only want to eat chips or cookies, it probably isn’t true hunger.

    Late Night Eating and Sleep

    If eating before bedtime disturbs your sleep, avoid it. Sleep deprivation is also associated with weight gain, so aim to get enough sleep, and don’t let your sleep be disturbed by your digestion. If you’re actually hungry at bedtime, eat a banana, which contains compounds that help you sleep.

    Eating Without Distractions

    Call me na├»ve, but I still find it alarming that people actually eat their dinner while watching television. People who eat with distractions don’t taste much of their food and tend to overeat. Essentially, they don’t experience their meal, they aren’t satisfied and crave snacks afterwards.
    Learn how to eat without distractions, with the exception of whomever you are dining with. This means keeping your smart phone or other devices away from where you eat, and not eating in front of the TV.

    Eat or Do?

    Make a choice between eating and doing other activities. If you are actually hungry, and have to choose between food and your email or the TV, you’ll likely choose to eat. If you aren’t hungry, do something else and don’t eat.

    Boredom Knocking

    If you eat because you’re bored, make a list of things you can do instead of eating. To break your night time eating habit, have other options that you enjoy. If you’re tired, rest!

    Package Half-Empty

    Don’t eat snacks or sweets out of the package. Unless there’s only one serving left or it’s a single-serving size, put your snack in a bowl or on a plate. Notice how much food you gave yourself. You’ll eat less than when you get ¾ of the way through that bag of chips and wonder where they all went!

    Severe Measures – Brush Your Teeth!

    Brush your teeth one-half hour after dinner. Most of us are too lazy to brush again, and food tastes awful following toothpaste.