Holistic Health Bay Area - Nutrition|Functional Medicine|Alternative - SF

Yesterday, the Trust for America’s Health and the Robert Wood Johnson Foundation released the annual report on obesity in America. Several news outlet reported this. The HealthDay News article said “The rates of adult obesity in the United States increased in 23 states during the past year and did not decrease in any state.” You can read the full article here.

As you get older, do you find it harder to maintain your weight? Is it more difficult to lose weight now than when you were younger? I would like to share my tips on how not to gain weight so you all don’t become part of this growing problem. More importantly, do the following so you can prevent the health problems that are associated with being overweight or obese, such as heart disease, diabetes and cancer.

Don’t skip breakfast. Waiting to eat until later in the morning or lunch time will slow your metabolism and destabilize your blood sugar.
Have at least 20 grams of protein at breakfast. To have long-lasting energy and stable blood sugar, you need protein with some carbohydrates.
Eat frequently throughout the day. As long as you are exercising, supplying your body with healthy meals and snacks 5 to 6 times a day helps to maintain or build muscle tissue while increasing fat burning, stabilizes blood sugar, your moods, and your energy.
Avoid staying up late at night. Growth hormone is released in 10 to 20 minute pulses about every 1-2 hours during deep sleep at night. The longer you stay asleep the more total growth hormone output. More growth hormone release will rejuvenate your body and help with fat burning. Consistent good night’s sleep results in less cortisol production, which causes less fat deposited around your waist.
Exercise an hour 5-6 days a week, preferable in the morning. Through exercise food is used for energy rather than stored as fat or glycogen. When you exercise in the morning, your body cannot store fat as easily because it is using more energy for the rest of the day.
Take a multi-vitamin. Many food cravings are due to lack of adequate nutrients.
Take L-carnitine. L-carnitine is an amino acid that helps bring circulating fat from the blood into the cells to be used for energy.
Take digestive enzymes. These improve absorption of nutrients from foods and ease digestion. The more necessary nutrients you absorb from your food, the less cravings you will have.
Take fish oils. The essential omega-3 oils in fish oil helps stabilize blood sugar, decrease inflammation and keep a healthy metabolism.
Avoid anti-inflammatory corticosteroids drugs. These tend to promote fat gain, particularly around the waist.
Avoid synthetic hormone replacement drugs. Besides causing an increased risk of cancer, stroke, and heart attacks, these tend to contribute to weight gain. I recommend bio-identical hormones instead of synthetic hormone. Consult a functional medicine or anti-aging doctor.
Drink enough water. Drink at least 1/2 ounce of water per pound body weight daily. This will promote health and stable weight. It also helps keep your appetite under control.
Do not drink soda and other sugary drinks. These are “liquid sugar”. You end up drinking more calories than you realize. Even the low calorie soda’s are bad due to the artificial sugars and colorings. Go with water or green tea instead.