Glycemic Index

This just in - a potential update on the glycemic index!  We already know that the glycemic index may help predict the blood sugar effects of a food, but when combining is involved things get a little muddied.  If you are not familiar with the glycemic index it is a ranking of how much standardized portions of foods raise your blood sugar.  The problem is though that most of use eat combinations of food rather than a single food on its own.

With that in mind, scientists from Tufts' studied the effects of blood sugar and insulin when adding different amounts of carbohydrate, protein, fat or fiber to a standardized portion of white bread.  They discovered that when they added 7 ounces of tuna (protein) that there was a positive effect - meaning that the glycemic response was 25% less! However, when they added rice cereal to the white bread there was a rise in blood sugar.

The researchers were not surprised that the addition of protein lowered blood sugar because protein slows stomach emptying. That means, that the carbohydrate from the bread would be delayed in entering the bloodstream.  Oddly, adding fat did not show the same results as adding protein.  One theory for that is that perhaps the butter (fat) that was used was not consumed in an amount large enough to slow absorption.

Takeaway:  More studies need to be done on how different combinations of food affect blood sugar and insulin.  For now, it is best to follow a healthy eating pattern with moderate portions.

Reference:  Health & Nutrition Letter, Tufts University, September 2017, VOL. 35, NO.7, New Insights: Glycemic Index (p.3).

Tips for Simple Healthy Meals at Home

We know that many of you are quite busy these days.  Guess what, so are we!  With that in mind, we wanted to share some helpful tips to help you create healthy and simple meals at home.  So go ahead, get your hands dirty, and spark some creativity while you're at it!

Add Some Pizazz to Proteins:

Purchase boneless chicken breasts, thighs, or cutlets.  Then, simply cut them into small pieces and stir-fry them.  It's easy to vary recipes by simply changing out the vegetables, as well as the seasoning. 

Seafood in a Snap:

Stock your freezer with frozen fish fillets like salmon and cod, or shrimp and scallops.  This way, you'll have lean proteins at the tip of your fingers.  Then follow the instructions for thawing.  You can cut the fillets into small pieces too which work well in meals like tacos, stir-fries, or a salad topper.

Plentiful Plants:

Plant proteins like those in beans are a quick and easy ingredient to add to your meals.  You can add them to things like tacos, stir-fries, soups, stews, and of course - salads!  Quick tip - lentils are one of the quickest legumes to use as they only need about 40 minutes to cook from dried.  Bonus, cooked lentils last about 4 days in your refrigerator.

Healthy Whole Grains:

Buy whole-grain pastas, tortillas, pita pockets, and wraps.  Also, other good choices are brown rice, quinoa, and barley as their mild flavor makes it easy to build upon for a full meal. Here's a tip, try making several servings of things like rice which can keep for a few days in your fridge and be used throughout the week.  Or, why not create healthy bowls using whole grains as your base, then add your favorite vegetables, and top it with a flavorful sauce and some protein.  Here's an example: Start with brown rice, next add cooked chicken breast, diced tomato, chopped avocado, shredded lettuce, and salsa! Or, try adding fresh or frozen vegetables like asparagus, spinach, zucchini, or broccoli into your next tomato sauce and serve over whole grain pasta. Another idea is to take a whole grain wrap and use it as a "crust" for a pizza.  Just add shredded cheese, diced pepper, sliced tomato and chopped fresh basil. Bake at 375 degrees for 4 minutes and you have your next meal!

Here are some helpful items for your next grocery list:

Healthy Proteins
Boneless, skinless chicken breasts, thighs or cutlets
Canned beans
Canned salmon, tuna, sardines,
Dried lentils
Frozen fish fillets
Frozen shrimp and scallops
Reduced-fat cheese like mozzarella and feta

Whole Grains
Brown rice
Pearled barley
Quinoa
Whole-grain pasta
Whole-grain tortillas
Whole-wheat pita
Whole-wheat pizza crust

Vegetables
Assorted frozen vegetables, including stir-fry mixes
Baby carrots
Bagged leafy greens
Jarred reduced sodium and no added sugar tomato sauce
Fresh or frozen cubed butternut squash and sweet potatoes
Peeled/cooked baby beets
Pre-cut veggies from the produce section of your grocery store

Seasonings
Fresh lemons and limes
Prepared guacamole
Prepared hummus
Salad dressings - assorted flavors and low in carbohydrates - 2 grams or less
Salt-free and no added sugar herb spices/seasoning blends
Low-Sodium fat free broths

Reference: Health & Nutrition Letter, Tufts University, September 2017, Making Healthy Meals with Minimal Fuss, Special Supplement (p.1-4).

Olive Oil for Prevention?

We all know that olive oil is a healthy monounsaturated fat, but did you know that it may help reduce excess liver fat, which is a risk factor for type 2 diabetes?  One study was designed to test this idea.  A team of researchers randomly assigned a group of people with pre-diabetes to eat their usual diet, a diet high in monounsaturated fat (half from olive oil), or a high-fiber diet (40 grams per 2,000 calories).  To be clear, none of the diets decreased calories.  The results, after three months those on the high-monounsaturated diet had a 17% reduction in liver fat, plus their insulin worked more effectively!  Unfortunately, nothing changed in the other two diet groups.  It is important to note that lessening carbohydrates slightly may have accounted for minimizing liver fat.

The takeaway - More studies are needed.  In the meantime it's worth it to try and replace some of your carbohydrates - especially those that are sweets or highly processed with monounsaturated fats. Also, choose olive oil over saturated fats like butter.

Reference:  Nutrition Action, October 2017, Olive Oil for Prediabetes (p. 7).

Healthy Meals for a Busy Lifestyle Cooking Class in October!

Hey Everyone,

We'll be at Good Life Kitchen in Norwell on Thursday, October 26th from 6:30-8:30 pm helping out with this class - Healthy Meals for a Busy Lifestyle. Interested in joining us? See below for more information, and sign up by way of the link!

Description:

Interested in learning about how to create healthy meals while leading a busy lifestyle?

GLK is teaming with the nutritionists at Ideal Weight Loss to help teach you how to incorporate more plant based foods into your diets and supplement with proteins. In addition, we will help add some nutritional components. Let's have fun, connect, and most of all have a chance to be creative.

Menu:

·        Hearty Kale Salad

·        Chicken Stir Fry Wraps

·        Roasted Vegetable American Chop Suey

·        Oatmeal Fruit Bars

Fee: $65 per person

Sign up at -  http://www.goodlifekitchen.com/event-registration/?regevent_action=register&event_id=929Interested in learning about how to create healthy meals while leading a busy lifestyle?

GLK is teaming with the nutritionists at Ideal Weight Loss to help teach you how to incorporate more plant based foods into your diets and supplement with proteins. In addition, they will help add some nutritional components. Let's have fun, connect, and most of all have a chance to be creative.

Menu:

Hearty Kale Salad

Chicken Stir Fry Wraps

Roasted Vegetable American Chop Suey

Oatmeal Fruit Bars

Fee: $65 per person

Acrylamides - Possible Link to Cancer

Did you know that back in 2002 Swedish scientists discovered something new? What they found was a substance they called acrylamide, which is a chemical that causes cancer in animals, and it is also in many common foods from breads to french fries.

So how do acrylamides form you might ask?  Well, what happens is that when the amino acid asparagine is present and then combines with sugar at high temperatures the result is this chemical. Typically, this substance forms in starchy foods when they are baked, fried, or roasted.  You might have heard of this reaction as it is known as the "Maillard" reaction, which causes the browning of food.

Right now, more studies need to be conducted in people to see if there is a clear link between acrylamides and cancer.  However, the International Agency for Research on Cancer, the National Toxicology Program, and the U.S. Environmental Protection Agency all believe that acrylamides are likely to be cancer causing.  With that in mind, so far the FDA has only issued voluntary guidelines on how to lower levels just last year. 

That said, here are some ways to cut down on acrylamides. First of all, no need to worry about acrylamides in fish, poultry, meat, dairy, or most fruits and vegetables. 

Follow these tips:

• Toast bread and cook potatoes until they're golden yellow, not dark brown.
• Eat more boiled potatoes which have no acrylamides and eat less roasted potatoes which have some, and try to avoid fried which have the most.
• Eat more raw nuts which have no acrylamides. If you like roasted nuts you're better off with cashews and peanuts versus almonds as they have less acrylamides.  Evidently, the asparagine in almonds turns into acrylamide.
• Be careful with chips whether they be regular potato or sweet potato - they both contain more of this substance than a baked sweet potato. And, sweet potatoes chips have the most.
• Avoid veggie chips and sticks made from dehydrated potatoes as they are higher in acrylamides than potato chips.
• Choose dark roast coffee over light roast. Though acrylamides are created during the early roasting process the levels decline further along in the process.
• Eat fresh plums, but be careful with dried forms (prunes) which contain low levels of acrylamides, and prune juice produces higher levels.
• Black olives contain higher amounts of acrylamides than other olives.  This is mostly because of the heat used during canning.

Reference:  Nutrition Action, October 2017, Acrylamide Avoiding A Likely Carcinogen (p.10&11)

Amino Acids

We have all heard of proteins as it is a macronutrient that our body needs.  However, did you know that there are two kinds of proteins - nonessential and essential?  The good news is that the body can create more than half of the amino acids for itself as long as it is given enough nitrogen to form the amino group and fragments from carbohydrate and fat that assembles the rest of the structure.  The protein you eat in food typically provides those needed amino acids. These amino acids are considered nonessential.

On the other hand, there are 9 amino acids your body cannot make at all, or cannot make in sufficient quantity.  That means, we must consume these amino acids by our food.  To prevent protein breakdown we need to ensure that our diet supplies at least these 9 essential amino acids, plus the necessary nitrogen-containing amino acid groups and energy.  Unfortunately, the body does not store extra amino acids, so that means an excess in either is wasted or they are used for another purpose. 

Foods that are considered to be a complete protein contain all of the essential amino acids we require.  Animal proteins from meat, fish, poultry, cheese, eggs, and milk usually are complete.  The only exception would be gelatin as it is missing tryptophan, so it cannot help with growth if it is used as the only protein.  Some plant protein from vegetables, grains, and legumes tend to be limited in one or more essential amino acid.  Soy protein however is considered a complete protein.  With that in mind, plant proteins supply less protein per unit than animal protein.  That is why vegetarians need to combine complimentary plant-protein foods.  Doing so helps them to obtain the essential amino acids they need. Examples of this food combining are black beans and rice, peanut butter on whole grain bread, or tofu with stir fried vegetables with brown rice.

Essential Fatty Acids

We have all heard of fat, but were you aware that the human body can make all but two fatty acids?  Yes, that's right - they are linoleic and linolenic acid.  It turns out these two fatty acids are necessary for proper functioning of the body, which is why they are essential.  Specifically, the body uses them to maintain the structural parts of cell membranes that create hormonelike substances called eicosinoids.  These substances help to adjust blood pressure, blood clot formation, blood lipids, and our immune response to injury and infection.

Linoleic acid is the primary member of the Omega-6 Fatty Acid. You can find it in vegetable oils ,as well as meat.  Normally, most people consume enough of this fatty acid. Your body uses this fatty acid to make other members of the omega-6 family like arachidonic acid. 

On the other hand, linolenic acid is the primary member of the Omega-3 family.  When given this fatty acid our bodies can use it to make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Did you know that many of your body tissues contain these fatty acids? And, they make up a sizeable amount of the communicating membrane of the brain - meaning we need them for proper brain development. EPA and DHA are also present in the retina of the eye, and are needed for normal growth and development.

Note: It is possible for your body to make some fatty acids, but that can only occur if others are available. In addition, some may be essential for growth or disease prevention. However, our bodies cannot make any of the omega-6 or omega-3 fatty acids from scratch because we do not have the enzymes necessary to create them. But, you could start with the 18-carbon member of a series and make the longer fatty acids by forming double bonds.  Because this is a slow and tedious process it is best to eat these fatty acids.

Top 10 Reasons for Irregular Weight Loss

Hey Everyone, from time to time clients inquire about their irregular weight loss.  With that in mind, we created a list to help you if you have been experiencing a shift in your weight loss.  Usually by reviewing the list below people are able to pinpoint what needs to be changed.  We hope this helps!

1.   Am I keeping a food journal?

People who journal throughout the program have the best success and are able to reach their goals. 

2.   Am I cheating and making allowances for items that are not part of the plan?

Each time you cheat it hinders your progress for 2 to 3 days. Also, it compromises your overall success with the program because you are not allowing your pancreas to rest.

3.  Am I constipated – either not having a bowel movement every day, or when I go it hurts or it’s hard?

Drinking at least 8 to 10 glasses of water, plus more will help, as well as increasing your vegetable and leafy green intake. Try making the vegetable soup recipe, which helps eliminate constipation due to its vegetable content, as well as the broth is helpful because it provides much needed liquid to soften stool.

4.   Am I skipping meals?

It is vital to eat all the food required on the plan because where this is already a reduced calorie diet, by skipping meals and reducing the calories even further your body will think that it is starving, and you will not be lose weight.

5.   Am I eating every 3 to 4 hours?

It is important to eat every 3 to 4 hours to help fuel your metabolism.

6.   Am I drinking at least 8 to 10 glasses of water every day, plus more with caffeinated beverages like coffee and tea?

Water helps flush fat out of the body.

7.   Am I eating 4 cups of vegetables every day?

Vegetables provide much needed nutrients and vitamins. Also, they help provide bulk to help flush out waste.

8.   Am I eating leafy greens every day?

They provide roughage to help flush out waste from the body.

9.   Am I eating enough protein - between 5 to 8 ounces of lean protein, 2 shakes, and 1 bar daily?

Protein preserves your muscle mass, which is important because muscle fuels your metabolism and the faster your metabolism is the more calories you burn. 

10. Am I drinking alcohol?

Alcohol stops you from burning fat, and puts you into a fat producing mode.

For Women:  Do you have PMS?

o   PMS can cause a 3 to 4 pound water weight gain, which is temporary, so you may not see a weight loss on the scale until the next week.  Again, this is only water and you are still burning fat. 

Nutrients for Metabolism

At Ideal Weight Loss Center we encourage healthy eating whether that means focusing on losing weight or  maintaining it.  With that in mind, we want to talk to you about how important healthy whole foods are to your metabolism and why we encourage you to take supplements - particularly during our weight loss phases.

Though food is delicious it serves a purpose in terms of our health and how we function. That said, did you know that there is an important relationship between proper nutrition and the Kreb's Cycle?  So, what is the Kreb's Cycle?  Simply put it is a series of chemical reactions that make up one phase of cellular respiration.  This is important because this is a major way which your cells create energy. What's neat is the very food you eat contributes to this process and effects your cell's ability to perform this cycle.

Carbohydrates are important to this process as it is what drives the Kreb's Cycle in your cells.  After you eat carbohydrates your body starts to break down those molecules into glucose (simple sugar). Next, you body changes the glucose into what is called pyruvate. That is why including healthy carbohydrates like vegetables, fruits and whole grains into your daily diet is so important as it drives metabolism. 

Now let's look at protein and fats as they help with metabolism as well. Some amino acids from protein contribute directly to the Kreb's Cycle, while others help your body to create pyruvate or acetyl CoA, which help to start the Kreb's Cycle.  This is why we encourage you to consume these two macronutrients on our program. In addition, they both help maintain protein-rich tissues like your muscles.

Next, food contains vitamins that have an effect on the Kreb's Cycle.  Specifically, your B vitamins play a direct role.  They are needed to create what is called flavin adenine dinucleotide (FAD).  FAD is necessary for your cells to carry out the Kreb's Cycle and is used during the eighth chemical reaction of this cycle.  Vitamin B comes in handy because it is used to help generate enough FAD to keep the Kreb's Cycle going.  Riboflavin (B-2) is a form of vitamin B required. Other B-vitamins like B-1 help with this cycle too.  These vitamins are essential to this cycle. You can find vitamin B-1 (thiamin) in pork, ham, whole grains, nuts, and legumes.  B-2 (riboflavin) is found in milk, yogurt, cottage cheese, meat, leafy green vegetables, and whole grains. This is why our Multivitamin is required in our weight loss phases. You want to remember when you are eating less food that means you are eating less of these vitamins, so supplementing is crucial to ensure this cycle of metabolism is working correctly.

Consuming a healthy diet is critical to healthy metabolism.  Unfortunately, for those of you who are not doing so you may be affecting your Kreb's Cycle because being deficient in some vitamins may have a negative impact for your body to perform all parts of this cycle. That means your energy production within your cells in reduced! To help prevent this, focus on eating a diet filled with produce, whole grains, lean proteins, nuts, and beans.  All of these foods provide you the carbohydrates, fats, proteins, and vitamins that are necessary for proper metabolism.

Reference:  The Relationship Between Proper Nutrition and the Krebs Cycle, Tremblay, Sylvie, June 2015, http://www.livestrong.com/article/555827-the-relationship-between-proper-nutrition-and-the-krebs-cycle/

Why See A Licensed Dietitian/Nutritionist

So, what is a Licensed Dietitian/Nutritionist and why would you want to see one?

🍎A Licensed Dietitian/Nutritionist has earned credentials from a nationally recognized nutrition licensing body, such as the Commission on Dietetic Registration (CDR) of the Academy of Nutrition and Dietetics (AND), the Certification Board for Nutrition Specialists (CBNS) or the Clinical Nutrition Certification Board (CNCB). Once licensed to practice in a particular state, a Licensed Dietitian/Nutritionist may legally provide nutrition counseling, nutrition services and advice. Settings in which Licensed Nutritionist may work include hospitals, long-term care facilities, schools, community programs and nonprofit organizations.

🍎What are the benefits of working with a dietitian?
When you go to see a dietitian, it isn’t like hopping on board with the latest fad diet. A dietitian knows that with nutritional care, there is no one-size-fits-all diet. A dietitian takes your medical history into account, learns what kinds of foods you like, and what your lifestyle is like to recommend strategies to work towards good health in a way that you’ll enjoy and benefit from. A dietitian will even help with issues such as food intolerances and sensitivities to help fill any nutrition deficiencies.

🍎In your first session, you’ll start with a plan and begin setting goals and then, as you continue to go to follow up sessions, you are maintaining and reporting progress and developing new strategies to combat eating dilemmas as they arise to make for long lasting results.

🤓Did you know that in addition to our Owner, Colleen, who is a Nurse that we have a Licensed Dietitian/Nutritionist on staff. These two areas of expertise can give you the confidence knowing that you are in good hands regarding your health.

🤔Curious about working with us? Feel free to contact us - our initial consultation is always free! And, we can work with you remotely via our Healthie app! We look forward to working with you!