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Archive Category: Weight Loss

Intermittent Fasting–A Brief “Skinny”

May 12th, 2020

Intermittent fasting has been proposed as an effective means of supporting weight loss and well as helping maintain ketosis. It involves fasting up to 14 hours per day with the goals of supporting ketosis and calorie restriction. In and of itself, intermittent fasting alone will not support weight loss. Nutrient intake, nutrient diversity, nutrient density, and caloric balance are still required. In other words, intermittent fasting while eating bon bons remains unhealthy and unlikely to support weight loss.

 

My general recommendation for intermittent fasting is to avoid eating after dinner, and preferably finish dinner by 7:00PM. Fast overnight at least 12 hours—late night snacking can really complicate our metabolism. I also recommend avoiding snacking between meals. Changes in meal content—including lots of vegetables (especially leafy greens!), healthy fats, and small portion of healthfully raised protein sources—can sustain us between meals. Since this may be especially difficult for those with reactive hypoglycemia—please schedule an appointment to discuss dietary and supplement support.

 

The science in a nutshell: When we eat (especially carbohydrates but proteins, too), insulin is released. Insulin is all about getting glucose out of our bloodstream and STORING energy (AKA, fat!). When all is working as designed, insulin is secreted after a meal, keeping blood glucose levels optimal. Then blood glucose starts to dip and the liver releases glucagon (another hormone). Glucagon REMOVES energy from storage in order to keep blood glucose optimal between meals and during our overnight fast. If we are constantly eating, snacking, throughout the day, insulin remains the required hormone. When insulin is elevated, weight loss is impossible. If you do have a snack, be sure that it includes a healthy fat (nuts, seeds, avocado, etc.) and avoid carbs (crackers, chips, cookies, etc.).

 

Some meal ideas!

 

  • Breakfast:
    • Ground turkey seasoned with rubbed sage, garlic salt, and a pinch of fennel and caraway seeds. Add chopped celery or fennel bulb, cubed golden beet, and red cabbage. Sauté until vegetables are done.
    • Paleo granola (lots of varieties to choose from—just watch serving size!) with 1 tsp melted coconut oil or butter.
    • Egg scramble—Sauté leafy greens (Swiss chard, kale, beet greens and stem, romaine) with chipped carrot, and mushrooms. When almost cooked, pour off water released from the mushrooms and add egg. Scramble it up and cook until egg is done.
    • Sauté fresh vegetables (try new combinations) and add tempeh or cooked leftover meat (chicken, pork, beef, salmon)
  • Lunch:
    • Well, my favorite is leftover breakfast!
    • Mixed greens with sardines and olive oil/balsamic vinegar combo. I like Navidi’s options!
    • Leftover dinner J
    • Whole-fat yogurt with nuts and berries
  • Dinner:
    • Chicken roasted in crockpot with side salad (greens, radishes, cooked and cooled beets, etc) and olive oil/vinegar.
    • Salmon curry—combine coconut milk with 1 – 2 tbsp curry paste, add vegetables (carrots, turmeric, water chestnuts, celery, etc) and simmer until almost done. Layer fish filet on top, cover, and poach fish until cooked through. I usually turn the filets after about 3 – 5 minutes.
    • Homemade meatloaf using ground turkey or ground beef or tempeh. Omit the bread crumbs but add an extra egg to help it stick together. I like to add chopped onions and bell peppers, oregano, a little tomato paste, garlic. Serve with steamed broccoli drizzled with olive oil.

 

I’ll admit I’m a lazy cook. I make mostly plain proteins and serve with sides of sautéed vegetables and/or salad. Give a lot of variety in combinations later!

Some other important tips if you are trying to lose weight: watch portion sizes, use a smaller plate to help your brain “understand” portion size, eat at your dining table, chew food thoroughly, put your fork down between bites, savor your repast!

Photo by Casey Lee on Unsplash

PFA’s — Known Toxicity “For Years”

September 9th, 2019

EWG has just released a list of documents that confirm knowledge about the risks of PFA’s to health–this link will connect you with a long list of reports. PFA’s have been associated with cancer, endocrine disruption, immune system dysfunction, and liver compromise. Items that contain PFA’s include non-stick cookware, water-resistant clothing, food packaging, and stain-resistant carpet and upholstery. Ditch the non-stick cookware–use cast iron or stainless steel. Think twice before getting that take-out meal. Take your own glass or stainless steel container to a restaurant for your leftovers. Consider wood floors and natural untreated fabrics or carpeting. PFA’s are cumulative so avoid them wherever you can. Here is another link for more information to support your health from PFA’s.

Intermittent Fasting? Or Skip Dinner??

March 7th, 2019

Intermittent fasting has become a popular way to try and lose weight. Certainly, reducing caloric content and avoiding between meal snacking can support weight loss. However, interestingly, newer research is showing our metabolic rate is supported by having breakfast be the largest meal, then lunch, with only a light dinner. Better, yet, having breakfast be the largest meal followed by a mid-afternoon lunch and skipping dinner. They do point out that, during famine situations, eating the most calories at dinner may be beneficial. Oh, we have so much more to learn. But my favorite quote is of Michael Pollan: “Eat Real Food. Not Too Much. Mostly Plants.” To your health!!

Vitamin D and Belly Fat

May 31st, 2018

The association with obesity and vitamin D deficiency has been noted in previous research. This research is confirming–as well as revealing the association with “belly fat”. This does NOT mean you should just start taking high doses of Vitamin D. It DOES mean that you should have your levels checked, and supplement as needed to optimal levels. Also, get out and get some sunshine therapy–about 15 minutes without sunscreen, then get that skin protection on! (Check out Environmental Working Group for some safer sunscreen options; and remember there is now clothing that offers sun protection!). Appropriate Vitamin D levels may reduce your risk of cancer, depression, fatigue, and autoimmune disorders as well.

 

Adding Weights to Lose Weight

December 8th, 2017

Research is revealing that keeping trim as we age may respond better to adding “weights” to our exercise regimes than even to cutting calories. Check out this article!

Resistant Starches and Weight Loss?

January 13th, 2017

Findings suggest that resistant starches in foods may increase metabolic rate and possibly support weight loss. More research is needed, of course. And don’t over-eat resistant starches either! But you may enjoy a baked potato–cooled in refrigerator then re-warmed–occasionally 🙂 Check out this article.

Obesogens May Be Thwarting Weight-Loss

January 13th, 2017

For so many of us, weight loss is becoming more and more difficult and obesity is on the rise. A very real culprit may be hidden “obesogens”. Xenoestrogens have long been known to increase risk of weight gain and difficult weight loss. Avoiding plastics and parabens can help–see the attached article for more information.

Chemical Exposure Staggering

October 25th, 2016

Chemical exposure in the United States is increasing our health care costs AND reducing our IQ’s. This article further discusses PBDE’s (polybrominated diphenyl ethers–flame retardants). PBDE’s are in just about everything and are known endocrine-disruptors. One mechanism is that the bromide molecule blocks iodine from our receptors. This in turn block thyroid function leading to hypothyroid symptoms and potential thyroid cancer. Bromide can also accumulate in breast tissue and is likely associated with breast cancer as well. Iodine deficiency is also associated with insulin resistance and weight gain. While it would be almost impossible to avoid PBDE’s while living in the US, but you may want to have your iodine and bromide levels checked. If you are iodine deficient, supplementation could help “flush out” bromide. Caution must be exercised with iodine supplementation or suppression of thyroid function can occur.

So, this note kinda went down a rabbit-hole. First, the high cost of chemical exposure in the US. Then the adverse impact of these chemicals on our health and IQ. Then the link of bromide with thyroid, breast, blood sugar and weight gain problems. Then testing for iodine and bromide to determine supplementation needs. Whew! I do encourage you to make an appointment to have testing and potentially reduce the risk of these dangerous chemicals.

BTW–Did you know that there are endocrine disruptors in your nail polish, too?

Leaky Gut Testing

October 21st, 2016

If you suspect you may have “leaky gut”, these testing options may help guide treatment. Often, however, clinical treatment (without testing) is very effective and saves the cost of the testing. Please schedule an appointment to determine best treatment approach for you.

Leaky Gut effects our entire body!

Leaky Gut effects our entire body!

Green Tea for Artery Health

October 18th, 2016

New research is showing that drinking green tea may strengthen arteries. This means that there may be a reduced risk of aneurysm, a deadly condition. Green tea has also been shown to support healthy blood sugar levels and weight loss! And it is delicious, too–my favorite is matcha tea.

Powdered Matcha tea

Powdered Matcha tea

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