It seems to happen every holiday season. You attend parties and office gatherings to share a few festive moments with family, friends, colleagues and lots and lots of food. But when the holiday season is finally over, the bathroom scale reveals that you’ve gained some weight again, much to your chagrin.Research studies say that most adults gain some weight over the holidays. But don’t despair because this year can be different.
I recommend to my patients that they just try to keep their current weight, as opposed to focusing on losing weight. There are simple steps you can take that can keep the extra holiday pounds off.How can you try to maintain your weight and heart-health during such a tempting time? I’ve conjured up these tips to surviving the holiday hoop-la that is sure-fire success – this season and in the future ones to come.
Aim for five-a-day
Making sure you eat five or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients. What’s more – the fiber in fruits and vegetables fill you up faster than traditional snack foods. Pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. Grab a bag while on the go or at work.
Always Plan Ahead – Never go to a Party Hungry
Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, veggie or a handful of your favorite nuts. When you arrive at the party, you won’t be craving hors d’oeuvres.
Control your Stress
Keeping up with the demands of the holidays can be stressful. Stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake. Additionally, a stressful lifestyle may cause more cravings for junk food.For these reasons, it’s important to keep stress levels under control in general — but especially during the holidays, when you might be busy and surrounded by unhealthy foods.
Focus on Fiber
Fiber is another important nutrient that induces fullness. Some studies show that increased dietary fiber can reduce total calorie intake, which may help prevent weight gain over the holidays. Unfortunately, many common holiday foods lack adequate amounts of fiber. Do your best to eat fiber-rich foods, such as vegetables, fruits, legumes, whole grains, nuts, and seeds.
Bring a Healthy Dish to Share
It can be easy to overeat at holiday parties. However, you have control over what you consume. One simple trick is to bring your own healthy dish to share. This way, you can guarantee you’ll have something to eat that aligns with your weight goals.
Get Plenty of Sleep
Sleep deprivation, which is quite common during the holidays, may cause weight gain. This is because those who do not sleep enough tend to be hungrier, consume more calories, and exercise less. Sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake. Additionally, inadequate sleep has been linked to lower metabolism. This may be caused by alterations in your circadian rhythm — a biological clock that regulates many of your bodily.
Limit Certain Beverages
During the holidays, alcohol, soda, and other calorie-rich beverages are prevalent. These drinks can contribute a significant amount of sugar and empty calories to your diet, which can cause weight gain. Additionally, alcohol consumption, is often linked to increased appetite and is a risk factor for weight gain.
Avoid Processed Foods
Processed holiday foods — such as boxed mashed potatoes and stuffing — are more available than ever. While quick and easy, these foods often contain excess sugar and unhealthy fats that take a toll on your weight.
If you find yourself in a position where you need to lose the weight and want to look your very best for the Holidays; then consider HCG. It’s the safest and quickest way to lose a few extra pounds in preparation for the Holidays.
What is the HCG Diet?
This highly effective diet using “Human Chorionic Gonadotropin” was first developed by Dr. Simeons in the 1950’s. The average female can lose 20-25 lbs. or 2 dress sizes in six weeks. Some people will lose more inches than pounds. The average male can lose 30-40 lbs. and several inches around the waistline in six weeks. The HCG diet consists of painless injections and a healthy diet with lean protein, fruit and vegetables. Chronic diseases such as high blood pressure, high cholesterol and diabetes are improved and even reversed once the diet is complete. Dr. Nirvana evaluates all patients during the consultation who are interested in weight management with HCG.. People can maintain their weight loss because they learn healthy lifestyle changes during the diet and the decreased appetite can continue after the diet is over. Dr. Nirvana uses only U.S. regulated compounding Pharmacies who manufacture HCG, themselves.
Types of Fat
There are two forms of fat. These two forms are called metabolically active and inactive fat stores. Metabolically inactive simply means these fat stores are meant for long term storage not short term calorie demands. The body looks to save inactive stores for times of food shortages and pregnancy.So often we see people go on low calorie programs only to gain the weight back after they return to their normal diets. This is because the body slows down its metabolic process in the face of low calorie consumption.
So when one starts eating again the body tries to store more by maintaining a low metabolic rate because the body fears a possible famine. The body reduces its calorie demands so it can prepare and store for difficult times. The problem is that we are not having problems finding food. Instead we are just limiting calories for a short duration to lose weight…..in a way we are asking our bodies to do what we are trying to avoid. We eat less for a short period and the body stomps on the metabolic brakes to store calories in preparation for what it perceives to be a food shortage.
The HCG Weight Loss Answer
In the Increased Metabolic Needs of Pregnancy, Dr. Simeons stated that HCG targets these metabolically inactive fat stores without the body perceiving a food shortage. The body doesn’t perceive such a food shortage because HCG releases extra calories into the blood. These extra calories are meant for the developing fetus during pregnancy. In weight loss there is no pregnancy. So the body only sees it has plenty of calories in the blood and has no need to slow down its metabolism. The end result is safe, rapid weight loss without the risk of metabolically down shifting and harming metabolism.
Why HCG is So Effective
The body tends to save calories as fat for times of famine or pregnancy. HCG is the hormonal trigger to release these unwanted pounds. Get ready to drop the pounds quickly, safely and keep them off with Dr. Nirvana’s HCG program.
HCG is Powerfully Effective Because
It answers the common problems of weight loss both safely and naturally. Click here to find more answers to frequently asked questions regarding HCG. * Medical results may vary depending on your metabolism and your overall health.*
Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your goals. Achieving what you sought out for will give you one more good reason for holiday cheer!
Fats are important in a balanced diet because they help to produce hormones and feed our brain while adding delicious flavor and texture to food. They also help to slow digestion (which contributes to the feeling of satiety). Unfortunately with the overwhelming attention given to the new of high fat diets, very little attention is given to the quality of fats and how they effect health in the long run. When is fat considered bad for your health?
A plethora of lipids in the blood, eventually leads to the inability of the fat cells to store additional fat; excess lipids are then shuttled into other tissues such as the penis, eyes, and other organs, including liver cells, resulting in inflammation and increased risk of insulin resistance or obesity. Researchers have hypothesized that development of insulin resistance may be modulated by the types of lipids in their circulation as well as their genetic makeup. Dietary fat types and quantity may impact risk of insulin resistance or cardiovascular disease through diet modification.
Fat as Friend or Foe
After being vilified for years, fat is having a comeback. But with so many sources and types of fat out there, it can be hard to keep track of what’s healthy and what’s not. Many people have turned to the ketogenic diet to successfully lose weight and reverse insulin resistance or type two diabetes. A new study, however, offers a simple rule of thumb: Plant fat sources appear to be better for you than animal sources.
Studies of the geographical prevalence of Multiple Sclerosis (MS) have shown a correlation between this increase in dietary fat and the development and progression of MS. The most important research, however, is the life-long work of Professor Roy Laver Swank of the Swank Multiple Sclerosis Clinic in Portland, Oregon, in the USA. Professor Swank noted that the incidence of MS seemed to follow the consumption of saturated fat, particularly dairy products.
“Researchers set out to understand why saturated and unsaturated fats produce opposite effects in the body, theorizing that something in cell membranes must be able to differentiate between saturated and unsaturated fats. Saturated fatty acids, such as palmitic acid, are potent activators of enzymes called Jun kinases (JNK), molecules that are implicated in the development of type 2 diabetes, insulin resistance, obesity, and atherosclerosis. Unsaturated fatty acids like palmitoleic acid (POA) and eicosapentaenoic acid (EPA) work in an opposite manner. They block the activation of JNK by palmitic acid. The incorporation of saturated fatty acids into the cell decreases cellular membrane fluidity. It appears that the cell membrane is the only structure in the cell that can differentiate between saturated and unsaturated fatty acids. An enzyme identified as c-Src, which resides within the cell membrane, seems to be responsible for the activation of JNK by palmitic acid and other saturated fatty acids. Saturated fats smother and push c-Scr into the cell membranes, literally clogging membranes at the molecular level and disrupting basic metabolism. Jun kinases set into motion the chemical reactions that cause insulin resistance and cardiovascular disease. Unsaturated fats, such as POA and EPA, work in an opposite manner and block the accumulation of c-Src, thus preventing the chain of events that lead to health problems.”
Regulating Insulin Resistance and Weight Gain
Foods from animals are the chief sources of saturated fat, including cheeses and meat, whole-fat milk and cream, butter, and ice cream. Not only do they contain high amounts of saturated fats, but they also are riddled with hormones and antibiotics.
Some liquid vegetable oils, such as canola and soybean oil, contain harmful trans fats. These are formed unavoidably during the refining process. The main source of industrially produced trans fats are partially hydrogenated oils. These oils are used by food manufacturers to improve the shelf life and texture of food. Some foods that may contain partially hydrogenated oils include:
commercially baked goods such as cookies, pies, pastries
The key to reducing saturated and trans fat foods leading to insulin resistance, type two diabetes and weight gain is to avoid as many foods derived from animals.
Skip the bottled, creamy salad dressing and make your own with heart-healthy oils, like olive oil, walnut oil or avocado oil. Mix two parts oil with one part vinegar, add your favorite herbs
Add more seeds into your diet such as healthy flax, chia or hemp seeds by making seed puddings at home by whisking into vegan milks of your choice, and then letting it sit overnight with some of your favorite oats or sprouts grains
Go nuts! Toss a few into salads, spread nut butter on whole grain bread, or snack on pistachios when hunger strikes
Add avocado to sandwiches and salads or toss some into your morning smoothie for some added creamy texture
When you’re craving something salty, skip the chips and reach for olives. Just a few can curb your craving and fill you up
Consider trying some vegetable chips to munch on made with delicious cashew nut butters and green leafy veggies
Have you ever wondered where the weight that your body lost goes? Well, the human body metabolizes, or breaks down fats, as fatty acids first, but then it’s released in a very peculiar mechanism…
How Fat is Metabolized
When fat is being stimulated for release in the body, it is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it’s lost as urine or sweat. Let’s say that you recently lost 20lbs of fat. About 8lbs of it is released through your lungs and the rest turns into water. In other words, nearly all the weight you lost is exhaled! As a matter of fact, almost everything you eat comes back out via the lungs. Every carbohydrate you digest and nearly all the fats are converted to carbon dioxide and water. The same goes for alcohol. Protein shares the same fate, except for the small part that turns into urea and other solids, which you excrete as urine. Actually, the only thing in food that makes it to your colon undigested and intact is dietary fiber. Everything else you swallow is absorbed into your bloodstream and organs and, after that, it’s not going anywhere until you’ve breathed it out!
Breathe More to Lose Weight?
So if fat turns into carbon dioxide, could simply breathing more make you lose weight? Unfortunately not. Huffing and puffing more than you need to is called hyperventilation and will only make you dizzy, or possibly faint. The only way you can consciously increase the amount of carbon dioxide your body is producing is by moving your muscles.
But here’s some more good news. Simply standing up and getting dressed more than doubles your metabolic rate. More realistically, going for a walk triples your metabolic rate, and so will cooking, vacuuming and sweeping. This is great news for yoga lovers too!
How the Body uses Fat
First, there has to be a need for energy that is not being fulfilled by readily available resources. These resources include carbohydrates, most common being glucose floating around in either the cells or the blood stream (“blood sugar”). If there is need for more energy than there are carbohydrates floating around, the cells can switch to fatty acids. Keep in mind however, that this doesn’t happen in every cell. It’s very possible that the cell may start using other compounds first before switching to fatty acids like proteins, subject to each compound’s availability. For example, during vigorous or lengthy exercise, if the muscles are starved, they will actually switch to eating themselves, degrading and metabolizing the very protein that makes them muscle cells before switching to fatty acids for energy. The reason being very simple: the quickest way to get energy is the most efficient in such a constraint.
However, if sufficient time is allowed, then the cells can switch to fatty acid metabolism. Fatty acids are released into the blood stream from fat stores. Fatty acids in the blood stream or already existing in the cell are degraded and oxidized inside the cell through 2 different cycles. Water is needed for fatty acid degradation in both the cycles. In a way, water is “split” during this process and the oxygen/hydrogen are used up. So staying hydrated ensures that there is plenty of water that will help push the equilibrium towards fatty acid degradation.
To help metabolize fat at the greatest efficiency, you have to control your diet and intake. There is a specific diet that people with epilepsy sometimes use called the ketogenic diet. In such a diet, they cut out all carbs and eat only fats and protein. The result is that their body starts becoming very efficient at using fatty acids and proteins as the energy source instead of glucose/carbs.
Someone who wants to lose weight/fat has to get on a similar but balanced diet. That would mean making sure that they get enough nutrients, proteins, fat and carbs to sustain a healthy body, but also make sure that their energy intake is just below their energy expenditure. This deficit will mean that your body is at a need for more energy that you’re not taking in, and if that gap is maintained just right and with proper time, your body will know to start using fatty acids to fill that energy gap in a healthy manner. In short, any diet that supplies less “fuel” than you burn will do the trick.
If you’re interested in learning more about how your body metabolizes fats, consider the Dr. Nirvana Diet to discover your body’s best alternatives to weight loss.
If you feel like you can’t lose weight no matter what you try, genetics may be playing a role, albeit small. The exciting news is that through gene/environment interactions, genes are being switched on and off based on lifestyle cues. You have more control over the way that your genes are expressed than we ever thought possible. Furthermore, the science of genetics has shown that great genes come from turning genes on and off to your advantage. If you’re struggling with weight gain/weight loss resistance, you want to know about the genes that may be driving you to be more hungry or addicted to carbs, so that you can do something about how those genes are being expressed.
Below are three of the most common genes impacting your metabolism and weight loss or gain:
FTO Gene: Impacts Food Intake
One of the most studied obesity genes is FRO which stands for Fat Mass and Obesity Associated. FTO seems to act as a nutrient sensor, affecting the amount of food a person wants to eat, and their hunger. Variations in the gene that encodes for FTO could affect the ability of FTO to regulate food intake and lower satiety. Scientists have found that people with certain variations in this gene have a higher BMI. What can turn off this gene naturally? Regular physical activity is the answer for those who have the gene and would like to keep it “dormant”.
PPARG Gene: Impacts Fat Metabolism
Another gene affecting weight gain is the one that encodes for PPARG, a protein involved in fat metabolism. When activated, PPARG creates fat cells and helps with the uptake of dietary fats from your blood. Too much activation of PPARG can cause weight gain and increase the risk for heart disease, diabetes, and stroke. Obese individuals have much higher amounts of this protein in their fat tissue. In addition, studies have shown that postmenopausal women who have variations PPARG gain more weight than those who don’t.
ADRB2 Gene: Impacts Fat Breakdown
The adrenergic beta-2 surface receptor gene (ADRB2) codes for a protein that plays an important role in the breakdown of fat. (When the hormone epinephrine is released, it can bind to ADRB2, which increases energy by breaking down fat molecules.) Certain variations are associated with an increased risk of metabolic syndrome in women, result in risk factors that display an increase risk of diabetes mellitus and cardiovascular disease. Prevalence of metabolic syndrome is higher in middle-aged women than middle-aged men, as is greater cardiovascular risk.
If you are interested in having your genes tested, please contact the office here, or learn more about how the DrNirvanaDiet™ can help you discover your genetic propensity towards weight loss.
Optimize your Health with a Simple Test – For Good
As a Naturopathic Doctor I often talk about how to make healthy eating more realistic. There’s a lot that’s within your control, like focusing on eating whole, healthy foods instead of counting calories, and organizing your kitchen to make it harder to accidentally overindulge.
But I also know that eating well isn’t just about choosing to do so—genetics determine a lot, too. With that in mind, I created the DrNirvana Diet™ to pinpoint how genetics are effecting my patient’s nutritional needs.
As it turns out, your saliva holds a lot of surprising information about how you can live the healthiest life.
So what exactly does the DrNirvana Diet™ reveal? It’s actually more straight forward than you might imagine. We know that the one-size-fits-all approach to nutrition is not working and that individualized nutrition support is crucial to health and optimizing body composition and performance.
The DrNirvana Diet helps by giving you results that help you to see such things as whether a high-protein or high-fat diet may be best for weight loss, your inherent tendency to eat between meals, whether you have lactose and gluten intolerances, your motivation to exercise, and even your propensity for Achilles tendon injuries. All these things are coded in your genes.
YOU have the potential to make big impacts on your long-term health, and that’s the real takeaway here. Making huge changes to overhaul your diet usually isn’t necessary—instead, it’s all about making tiny yet sustainable changes that will deliver BIG results down the line.
Are you ready to discover the secrets in your genetic codes and change your life for the better? Are you looking to be energized without the help of caffeine, live a life without medications, and increase your health overall, with the help of The DrNirvana Diet™? Then contact us to begin today.
How your Genetics Determine the Outcome of your Health
When most of us think of genes, we think of the ones that determine particular characteristics such as whether we have brown hair, blue eyes or long legs. These are our genes that are “fixed” and are only few in number. By far the vast majority are the thousands of genes that direct all our biochemical processes that render us susceptible to the many chronic diseases so many people are experiencing today. While we are each born with a set of genes, we can change how they are expressed.
This means that most genes in and of themselves do not create disease. Rather the likelihood of developing disease and disability is determined by the way we live our lives and by the choices we make. You may have the genes for and be susceptible to heart disease or diabetes or arthritis, but that doesn’t necessarily mean you will get those diseases. In other words, these genes do not cause disease per se unless they are thrust into a detrimental environment, one conducive to expressing these genes as chronic disease.
Of all the factors, diet is the easiest to control and probably the most important determinant of how our genes are expressed.
Because of this, I came to develop The DrNirvana Diet™. The genetic testing offered with The DrNirvana Diet™, shows how different foods may interact with specific genes, how food “talks” to our genes and how our genes express themselves after the conversation. It is confirming that food provides potent dietary signals that directly influence the metabolic programming of our cells and modify the risk of common chronic diseases. It is telling us that food is information, that it contains “instructions” which are communicated directly to our genes.
When you receive your results you will see how your genes dictate various metabolic actions and affect millions of critical biological processes in your body. These include cholesterol levels, aging, hormone regulation, weight gain and loss, and much more. Eat the right foods and they will send instructions to your genes for good health. Eating the wrong foods however, sends messages for disease. Again this is reliant upon your own genetics. You may be surprised to find out that eating carbohydrates is good for you, or that increasing your fat consumption may lower your risk for cardiovascular disease.
Are you ready to reveal the many answers being held withing your own DNA? If so, contact us here for an appointment to begin.