Allergies and Weight Gain: Don't freak out.....
It’s that tine of year again…. I hope you are planning something FUN for yourself instead of fighting allergies or fretting about squeezing into your bathing suit this summer.
Allergies are REAL, so is looking in the mirror and noticing a few extra pounds have found their way around your mid-section after hibernating over the winter. Many patients have been coming into the office asking how to deal with allergies, or how get back in shape “quickly”.
I did a blog on allergies relief last year, and how I almost died at 16. Feel free to hop on over and read it here, and come on back to today’s post if you’d like to address unwanted pounds picked up over the winter.
With milder temperatures, more sun, and wildlife sprouting everywhere, the arrival of Spring in and of itself can put an extra kick in your step. It’s a time of possibility, a time to take stock of the habits that might be holding you back from being who you want to be — and to form new habits that help you become a better version of yourself.
Spring can be a really good time to re-evaluate! And that includes giving your health and wellness routines a once over. You may even find that resolutions made in Springtime are easier to follow than the ones you try to implement in the cold, bitter winter months.
But before I dive in, make sure to take a look at last week’s newsletter if you missed it, with news about the Benefits of cooking as a Family; you can use this link here to get up to speed.
Losing weight and keeping it off can be super challenging - especially when you lack the motivation to kick start a healthy lifestyle. Motivation is key when it comes to exercise, diet and weight loss, but it's hard when there are so many distractions pulling us off course.
Frankly, nobody on this planet has an easy time losing weight. If you want to pay your health and well-being a little extra attention this Spring, but don’t know where to start, read on for some tips to get you started.
Whoever told you shedding some pounds would be easy was lying. Who has the time to go to the gym five times a week while balancing work, school, and kids? The struggle is very much REAL.
Spring is a great time to rethink your diet, physical activity, sleep routine, and much more.
If you want to pay your health and well-being a little extra attention this Spring, but don’t know where to start, here are some tips to get you started.
Fill your Plate with Fresh, In-Season Produce
Spring and summer are a great time to incorporate more fresh, in-season fruits and vegetables into the diet. Warmer weather produce, like mushrooms, bell peppers, zucchini, and berries, are all packed with micronutrients the body needs and thrives on.
I recommend visiting farmer’s markets and shopping for organic produce when possible, especially for fruits and vegetables that you eat whole from the outside, like apples or cherries. It’s also great to focus on getting healthy fats from produce and whole foods — like avocados, nuts, and seeds — rather than from refined oils and fried foods.
New Jersey has always flourished with an abundance of unique roadside markets of all sizes. Thankfully, when living in NJ, you don’t need to become a gardener to access fresh and organic food. We are lucky to have such a diverse amount of local Farmer’s markets that push out fresh, organic, and healthy fruits and vegetables throughout the year. Here is a link to the best 2022 Farmers Markets in NJ, each has a link to check hours and days they are open.
Be Mindful of Opportunities to Overindulge
Warmer weather often brings outdoor gatherings like picnics and barbecues, which can come with unhealthy foods like processed meats, sugary ingredients, fatty fried snacks and alcohol.
Processed meats, such as hot dogs, sausage, cured meats and some ground meats, have been linked with cancer regardless of how they are cooked. Nitrates or nitrites - chemical preservatives added to processed meats - can become carcinogenic during the curing process or when digested. They are listed on nutrition labels, and all health experts recommend avoiding them, especially in large amounts.
That doesn’t mean becoming a vegetarian, but everyone should limit their intake of meat, particularly red meat and processed meats.
Red meat consumption should be limited to 11 to 18 ounces per week. Studies have shown higher rates of colon cancer in people who consume more than 11 ounces per week. The best red meat portion is about four ounces, or the size of a deck of playing cards.
My suggestion? Instead, choose the burger or grilled chicken. Lose the bun, add some dill pickles to your plate, and pair it with veggies or the coleslaw. Skip the chips and dip, baked beens, potato or macaroni salad and sweets. Reward yourself with berries, a peanut butter bomb, or some healthy homemade ice cream (recipes found in my new cookbook, you can order it here or pick one up in the office at a discounted price)
Know this about alcohol…
Another important precaution for your health is to watch your alcohol intake. Again, you don’t have to avoid it completely; but be aware…. Your body treats alcohol like a poison. It shuts down all your other metabolic pathways to focus on metabolizing the alcohol. Alcohol will shut down fat burning for 12 to 36 hours depending on the dose and the individual.
To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage.
Alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for other foods at the time of consumption. Add this to the fact that fatty and salty foods tend to accompany most occasions featuring alcohol (as well as alcohol actually stimulating one's appetite for these kinds of foods), and the general loosening of resolve that goes with an inebriated mindset, and you have a recipe for excess fat gain. Alcohol has also been shown to affect motivation, making a healthy diet harder to stay on while it is being used.
A lower metabolic rate will make the job of losing fat all the more difficult. This is what governs the way we use energy. Those with a higher metabolic rate will burn more calories at rest. By interfering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate (and thus the rate at which it uses energy) and directly prohibits testosterone from exerting its powerful fat-burning effects.
Yes, ladies, testosterone is important for you also. One of the common symptoms of low testosterone in women is unintentional weight gain. Inability to control your weight and significant changes in muscle tone should not be passed off as a sign of aging. It may be hormonal imbalance. Testosterone levels affect the libido and sex drive of both men and women, and your metabolism.
If losing weight is not your priority and you still want to consume alcohol, please read our blog for the best options, here.
How much exercise is needed to stay healthy?
The good news is it doesn’t take a lot of time when doing the right kind of exercises. Plus, a regular exercise routine increases your overall level of fitness, which in turn boosts your immune system and makes you more resilient to illnesses.
Regular physical activity is one of the most important things you can do for your health.
If you’re not sure about becoming active or boosting your level of physical activity because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic activity, such as brisk walking, is generally safe for most people.
When adults do the equivalent of at least 150 minutes of moderate-intensity aerobic activity each week, the benefits are substantial.
As a person moves from 150 minutes a week toward 300 minutes a week, the health benefits become more extensive. For example, a person who does 300 minutes a week has an even lower risk of heart disease or type 2 diabetes than a person who does 150 minutes a week.
Adults who are regularly active at or near the higher end of the key guideline range—300 minutes a week—gain additional health benefits. These additional benefits include further risk reduction for several cancers and prevention of unhealthy weight gain (by physical activity alone).
Older adults should aim to do at least 150 to 300 minutes of moderate-intensity physical activity a week, or an equivalent amount (75 to 150 minutes) of vigorous-intensity activity. They can also do an equivalent amount of activity by doing both moderate- and vigorous-intensity activity.
Older adults should strongly consider walking as one good way to get aerobic activity. Walking has many health benefits, and it has a low risk of injury. It can be done year round and in many settings.
For more information on exercise, with clarifications on quantity, timing, intensities, how to get motivated, and strategies to overcoming obstacles, check out my blog, here.
Is your BMI healthy? Take the test…
BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight.
You can calculate your BMI by using a simplified BMI Calculator (HERE)
Please remember, that this is only one of MANY possible ways to assess your weight. Please discuss your weight and health with your doctor, who is in a position, unlike this BMI calculator, to address your specific individual situation.
BMI Classification
18.5 or less = Underweight
18.5 to 24.99 = Normal Weight
25 to 29.99 = Overweight
30 to 34.99 = Obesity (Class 1)
35 to 39.99 = Obesity (Class 2)
40 or greater = Morbid Obesity
A healthy weight loss option: Semaglutide
If after monitoring your food and alcohol intake, and a consistent exercise routine, you just can’t seem to lose those extra pounds, you're not alone — approximately 70% of American adults are obese or overweight. Even with healthy lifestyle changes, regular exercise and a balanced diet, losing weight can still be a challenging prospect for many people. Before any drastic surgeries, or fad diets, you may want to see if semaglutide, would be helpful for your situation.
Semaglutide is a modified version of a protein our bodies naturally produce that decreases blood sugar and appetite. When used as a medication, semaglutide has been found to be effective at lowering blood sugar and blood pressure levels as well as suppressing appetite.
Originally used to treat Type 2 Diabetes, the FDA has approved semaglutide as a weight-loss aid when used in conjunction with a healthy diet and exercise.
Common medications containing semaglutide include:
Wegovy®
Ozempic®
Rybelsus®
Semaglutide acts as an appetite suppressant by mimicking existing hormones that interact with our digestive system. Semaglutide is a GLP-1 agonist, a type of hormone that limits how quickly your stomach empties food. By increasing these hormone levels, semaglutide keeps you feeling fuller, longer. This can help you limit your overall calorie consumption, aiding in weight loss.
In a recent study, patients took semaglutide weekly in conjunction with healthy lifestyle changes. The study group saw an average weight loss of -14.9%, a big difference compared to the placebo group, which averaged at -2.4%. In a 250 lb individual, that’s the difference between 37 lbs and 6 lbs!
Please consult our office if you would like to see if Semaglutide is right for your situation.
The Bottom Line
Remember you're not alone in the (seemingly constant) battle of weight loss — we all have had those weeks where we were certain we would wake up every morning at seven and go for a run. Did we run? No! Did we get a few extra hours of much needed rest? Heck yes!
Don't feel discouraged if you fall off the health wagon. Get back up and try again. Remember to set realistic goals for yourself.
I hope some of these tips will help you and your family enjoy this Spring!
Don’t forget, we’ve got cookbooks in each office for those of you that would like to buy one at a discounted price. Hopefully I ordered enough! If not, and you’d like to get cooking right away, you can find them for sale on Amazon, using this LINK.
May some of the (60+) recipes in “Eat Like Your LIFE Depends on it” find a way into your heart and kitchen. I’m hoping they create fond memories of where, when, and who you first shared and tasted them with. Enjoy your sense of wonder, taste and smell as you prepare each dish and share them with your loved ones. Let’s spread the word, one dish at a time, how enjoyable eating healthy “Like our life depends on it!” can be….
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ design your life, create your reality…
This is life changing!
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