Tips for Weight Management

There are many factors that contribute to a person being overweight. It can be frustrating to manage weight when we don't know what the issue is. "Calories in and calories out" does play a role in weight management, but there is more to look at. It's mostly the quality of the calories that matters.

Most popular weight management diets just restrict calorie intake and don't consider the quality of the food going into our bodies. If a diet is low in calories and still full of refined sugar and carbohydrates, a person might lose some weight at first, but the sugar cravings, mood imbalances, and old eating habits will still be there. A weight management plan should be a lifestyle change and not temporary restrictions or eliminations that are not realistic to stick with.

 

Factors that contribute to a person being overweight:

• Behavioral
  • Eating when not hungry
  • Skipping meals
  • Lack of exercise
• Emotional
  • Overeating due to stress, anxiety, depression, or frustration
• Metabolic
  • Low thyroid
  • Slow metabolism
  • Medical drugs
  • Low muscle mass
  • Lack of exercise
  • Age
  • Gender
  • Toxicity
    • Metals
    • Food colorings, preservative, and flavorings
    • Plastics and pesticides
    • Bacteria or parasitic overgrowth
• Nutritional
  • Eating too many foods that lack nutrients such as processed foods, high sugar foods, and refined carbohydrates
  • Consuming more energy (calories) than expanded 
  • Having an imbalance of essential nutrients (usually it's an excess amount of carbohydrates and not enough protein and healthy fats)

Factors that contribute to a person being underweight:

• Not consuming enough energy (calories)
• Not getting enough nutrients
• Digestive issues
• Anorexia/Bulimia
• Excessive exercise
• Allergies
• Stress
• Crohn's and Celiac Disease (gut issues)
• Mal-absorption of nutrients
• High thyroid
• Medication side effects

Tips to manage weight:

• Detox/Cleanse: A detox is not the same as fasting and should not be a calorie restriction diet
  • Feed your liver: The liver is an organ with many important functions such as making enzymes, making proteins, making bile (helps digest fats), detoxifying chemicals, detoxifying drugs and alcohol, filters about 95% of microbes and toxins from the bloodstream, and regulates blood sugar
    • Increase protein: eggs, meats, yogurt, nuts, seeds, legumes
    • Increase bitter foods: arugula, dandelion greens, chard, raw cacao powder
    • Increase greens: leafy greens, sea vegetables
    • Increase sour foods: sauerkraut, vinegars, lemon juice
    • Increase herbs and spices: parsley, cilantro, licorice root, cinnamon
• Regulate blood sugar: Weight gain around the waist is usually a blood sugar issue
  • Decrease gluten-containing grains and sugar intake (refined carbohydrates)
    • Eat gluten-free grains: amaranth, millet, quinoa, brown rice
    • Avoid tropical fruits (banana, pineapple, mango) because they are very high in sugar, stick to berries and seasonal fruits
  • Increase non-starchy vegetables: greens, greens, and more greens
  • Increase healthy fats: coconut oil, nuts, seeds, nut butters, olive oil
  • Increase protein: protein at every meal is important, especially at breakfast (Ideally within an hour of waking up)
  • Increase fiber: vegetables, legumes (good source of fiber and protein), flax seeds, chia seeds
• Increase metabolism
  • Cinnamon
  • Cardamom
  • Green Tea
  • Ginger
  • Garlic
  • Apple Cider Vinegar
  • Sea Vegetables
  • Cumin and Curry Powder
  • Hot Peppers (Cayenne)
• Exercise daily
  • Exercising in the morning is best because training hard at night messes up cortisol balance and can cause you to hang on to weight
• Get enough sleep!
  • Aim for 7-8 hours of sleep each night
  • Lack of sleep leads to cravings and overeating
• Stay hydrated
  • Water
  • Herbal teas

 

Sources

 

Bauman College Workbook, Spring 2012

Sauté the healthy way

Healthy sauté is a way of sautéing without the use of a fat, such as olive oil, that could potentially get damaged (rancid) by heat. The sautéing is done with vegetable or chicken broth and still makes the food to taste great. The olive oil can be drizzled over after to preserve its good flavor and nutritional value. This method can be used with any vegetable or meat. 

 

I personally love this cooking method and use it with mostly everything. I don't harm my body by eating rancid fats and I add healthy fats such as such as avocado, nuts, seeds, and olive oil (without heating) after I'm done sautéing. To learn more about healthy fats and fats becoming rancid when heated click here: http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html

 

Ingredients

 

Any vegetable or meat of your choice cut into bite size pieces. 

 

Procedure

1. In a stainless steel pan, heat 2 Tablespoons unsalted vegetable or chicken broth over medium heat. 
2. When broth begins to bubble, add onion and sauté, stirring frequently, for about 3 minutes.
3. Add other ingredients such as garlic, ginger, or chicken, and continue stirring for another few minutes. 
4. Add other vegetables of your choice and cook for an additional 3-4 minutes, or until tender and all ingredients are cooked through. 

Notes:

1. You can add another Tablespoon of broth at any time throughout the cooking if it evaporates completely and food starts to stick to the pan. 
2. If not using onion in your sauté, just skip that second step and add the vegetable(s) of your choice instead. 
3. Visual signs of knowing that chicken is cooked through is that meat is no longer pink when cut into with a knife.

Author:

 

Adapted from World’s Healthiest Foods www.whfoods.com

 

Healthy sautéed onion, eggplant, red bell peppers, and chicken with curry powder over spinach

Healthy sautéed garlic, zucchini, mushrooms, brussels sprouts, and tomatoes drizzled with olive oil with quinoa on the side

Whole Foods Pantry Essentials

In order to cook healthy you need to have healthy ingredients to choose from. I've created a table to help. Eating a variety of these foods every day will ensure that you are getting all the nutrients your body needs. Purchase foods organic when possible for the highest nutritional value. Organic unrefined ingredients might cost more, but investing in your health now will prevent having to invest in medical bills later.  All the ingredients I use in my recipes are found in this list. Feel free to print this out and keep it somewhere handy for when you go to the grocery store. Happy shopping!

Food	Types	Servings	Nutritional Benefits
Healthy Fats/Oils and Nuts/Seeds (raw or dry roasted)	Walnuts Pecans Almonds Hazelnuts Brazil nuts Cashews Pistachios Sesame seeds Chia seeds Sunflower seeds Flax seeds Hemp seeds Pumpkin seeds Nut butters Tahini Extra Virgin Coconut Oil Extra Virgin Olive Oil Unrefined sesame oil	2-3 servings per day A serving of nuts and seeds is 2 Tablespoons  A serving of fats/oils is 1 Tablespoon	Nuts and seeds are good sources of essential fats (Omega-3 and Omega-6), vitamin E, protein, B vitamin, beta carotene, minerals, and folic acid Soaking nuts and seeds helps digest them better and increases nutrient availability Coconut oil reduces inflammation, aids digestion and metabolism, and decreases risk for heart disease, diabetes and cancer
Whole Grains	Gluten-Free: Quinoa Millet Amaranth Buckwheat Teff Rice (Brown, Jasmine, Short grain, Long grain, Wild, black) Contain Gluten: Wheat Rye Spelt Barley Oats (oats don't contain gluten, but are usually always cross-contaminated with other gluten containing grains unless gluten-free certified)	1-3 servings per day A serving is 1/2 cup cooked	Whole grains provide complex carbohydrates and fiber Gluten-free grains are hypoallergenic and provide B vitamins and magnesium to help with digestion and balance blood sugar Gluten-containing grains can be inflammatory and hard on digestion Soaking or rinsing grains before cooking helps their digestion
Spices, Condiments, Supplements, and Natural Sweeteners	Unrefined sea salt Peppercorns Tamari, low salt Vanilla, pure  Miso Nutritional yeast Dijon Mustard Apple Cider vinegar Balsamic vinegar Sea Vegetables (Nori, Sea Palm, Dulse, Agar flakes, Kombu, Wakame, Hijiki, Arame) Dried herb/spices: Bay leaves Cinnamon Nutmeg Coriander Cumin Oregano Pepper (Paprika, Cayenne)  Turmeric Fresh herbs: Basil Thyme Cilantro Dill Ginger root Parsley Rosemary Mint Powders/Supplements: Raw cacao powder Maca powder Spirulina powder Chlorella powder Protein powder (vegan, sugar-free) Mesquite powder Natural Sweeteners: Raw honey Grade B maple syrup Coconut sugar Maple sugar	2-4 servings per day A serving is 1 teaspoon - 1 Tablespoon	Spices and herbs add flavor and boost metabolism Sea vegetables provide amino acids (building blocks of protein), vitamin E, B vitamins, fiber, and minerals Nutritional yeast provides B vitamins, amino acids, and minerals Powders and supplements are ingredients that contain high nutrient value in small amounts Natural sweeteners are unrefined and provide more nutrients than white sugar or artificial sweeteners, but should still be consumed in moderation
Dairy (Choose organic and grass-fed. Choose whole, low-, or non- fat without any additives)	Raw dairy Yogurt Goat cheese or yogurt  Cottage cheese Kefir Mozzarella Parmesan Romano Feta	1-2 servings per day A serving of cheese is 1 ounce A serving of yogurt is about 4-6 ounces	Dairy are a great source of protein and calcium Calcium-rich foods help immune system, fat metabolism, and protect against bone damage and breast cancer
Dried Legumes and Soy (Choose soy products that are fermented and non-GMO)	Garbanzo beans Black beans Pinto beans Adzuki beans Mung beans Kidney beans Navy beans Cannellini beans Fava beans Lima beans Split peas Lentils Soy beans (Edamame) Tempeh Tofu	1-2 servings per day A serving is 1/2 cup cooked	Legumes are rich in fiber and complex carbohydrates 25% of their calories come from protein Darker legumes contain antioxidants Soak legumes overnight before cooking to reduce gas
Meats (Choose organic, pasture-raised [grass-fed, not grain-fed] lean meat and poultry; free of hormones, antibiotics, and nitrates)	Chicken Turkey Lamb Beef Eggs (organic and pasture-raised)	1-3 servings per week A serving is 3-4 ounces	Animal foods are a very good source of protein and also provide some vitamins and minerals  Eggs boost brain health, reduce inflammation, and provide heart health
Cold-Water Fish (Choose high in Omega-3, low mercury)	Salmon (wild caught) Scallops Tilapia Ahi Tuna Cod, Halibut Sole Tilapia (farmed in the U.S.) Trout	1-3 servings per week A serving is 3-4 ounces	Seafood is rich in protein, minerals, and essential fats (Omega-3)
Vegetables (Choose fresh, organic, seasonal, and locally grown)	Leafy: Arugula Bok choy Kale Collards Napa cabbage Cabbage, red/green Broccoli sprouts Brussels sprouts Mustard greens Chard, Swiss Leaf lettuce Spinach Mesclun salad mix Romaine lettuce Watercress Crunchy and Starchy: Broccoli Radish Daikon Cauliflower Beets Carrots Pumpkin Bell pepper, green/red/yellow Cucumber Celery Zucchini Summer squash Green beans Yam Sweet potatoes Mushrooms (button, crimini, enoki, maitake, oyster, portobello, shiitake) Burdock Asparagus  Artichoke Parsnip Peas, sugar snap Peas, green Tomatoes Fennel Jicama Onions, red/yellow Garlic Leeks Scallions	5-6 servings per day A serving is 1 cup raw or 1/2 cup cooked	Vegetables provide fiber, vitamins, and minerals that aid digestion, immune system, growth and development, and bone health Vegetables with the highest pesticide contamination (should be purchased organic) are: Bell peppers Celery Spinach Lettuce Potatoes
Fruits (Choose fresh, ripe, organic, and in season)	Blueberries Blackberries Cherimoya Cherries Cranberries Currants Figs Nectarines Grape, dark skin Plums Pomegranate Prunes Raisins Raspberries Rhubarb Strawberries Apricot Papaya Cantaloupe Kiwi Mango Nectarines Peach Persimmon Watermelon Oranges Kumquat Lemon Lime Grapefruit, pink Tangerine Apples Banana Pear Pineapple Plantain Quince	2-3 servings per day A serving is 1/2 cup or 1 medium piece of fruit	Fruits provide complex carbohydrates, vitamins, and minerals Fruits with the highest pesticide contamination (should be purchased organic) are: Peaches Apples Nectarines Strawberries Cherries Pears Grapes
Beverages	Filtered water Herbal tea Green tea Chai Vegetable juice Nut milk	Filtered water: 8-10 cups per day   Herbal tea: 2-4 cups per day	Beverages provide hydration and help detoxify

 

Sources

 

Natural Chef Textbook, Bauman College

www.whfoods.com 

Choosing Healthy Fats

Extra virgin olive oil, ground flax seeds, raw almond butter, avocado, extra virgin coconut oil, goat cheese, raw walnut butter

Fats are essential for our body. Meaning we need to include them in our diet in order to survive. About 60% of our brain is made up of fat. Choosing the wrong kinds of fats and oils or not treating them properly can lead to increased risk of cancer, diabetes, obesity, and heart disease. The best types of fats are the unsaturated fats, which include monounsaturated and polyunsaturated fats. These fats are important for the body and are known to reduce the risk of heart disease, cancer, and obesity. Monounsaturated fats are liquid at room temperature and exist naturally in unrefined oils (olive oil), avocados, almonds, walnuts, seeds, and unrefined seed oils. Polyunsaturated fats are the essential omega-3 and omega-6 fats that exist naturally in seeds, nuts, legumes, green leafy vegetables, cold water fish, and some grains. The ratio of omega-3 to omega-6 fats that a person should get is 2:1 or 4:1. Omega-3 fatty acids are anti-inflammatory and exist in flax, hemp, pumpkin seeds, walnuts, green leafy vegetables, and cold water fish. Omega-6 fatty acids are in safflower, sesame, sunflower, soy, canola, and corn oils and in meats. Most Americans consume excessive amounts of omega-6 in their diets and not enough omega-3. It is important to keep a balance of these in order to improve health. The other types of fats are the saturated fats and trans fats, these are the fats that are solid at room temperature and are most harmful for your health. Saturated fats exist in animal protein (red meat is the highest in fat), dairy, butter, and lard. Trans fats are synthetically produced and exist in processed foods like fast food, pastries (crisco, margarine), and candies. The best way to avoid these fats is by reducing consumption of commercially processed foods. Knowing what types of fats to use when cooking is important. Fats and oils can get damaged if heated above their melting point and become rancid and harmful to us. Olive oil, for example, has a low melting point of 325 F and should not be used for sautéing, grilling, roasting, or baking at high temperatures. It is recommended to be used without heating like in a salad dressings or drizzled over already cooked foods. Choosing unrefined oils and naturally occurring fats is best. Refined oils usually have a higher smoke point, but are chemically processed and don't provide any nutrients. Here is a list of good quality fats and oils to use and their smoke points:

Fat	Smoke Point (°F)	Use
Unrefined Flax Seed Oil	225	Shouldn’t be heated
Extra Virgin Olive Oil	320	Shouldn’t be heated. Contains nourishing substances (antioxidant) that are harmed when heated close to 300 F. Use as seasoning after cooking.
Virgin Coconut Oil	325	Good for low heat sauteing or roasting
Toasted Sesame Oil	340	Okay for low heat sauteing or roasting, but best if used as seasoning after cooking.
Unrefined Sesame Oil	350	Good for medium heat
Butter	350	Good for medium heat
Unrefined Palm Oil	425	Good for medium-high heat
Almond Oil*	425	Good for medium-high heat
Grapeseed Oil**	485	Good for high heat
Extra Virgin Tea Seed Oil	485	Good for high heat
Ghee or Clarified Butter	485	Good for high heat
Avocado Oil*	520	Good for high heat

*Almond oil and avocado oil are refined oils, but are the best choices if any of the others are not available because they still contain some monounsaturated fats. 

 

**Grapeseed oil is a good option, but also very high in omega-6 fatty acids which are usually already over consumed. 

 

Note that it is also important to use the best quality of unrefined fats and oils. Go for organic products when possible. Should be USDA Organic Certified. 

 

I recommend using virgin coconut oil when cooking with high heat. Coconut oil has many health benefits, It supports thyroid function, heart health, and helps prevention of Alzheimer's. Although it has many health supportive benefits, it is still a saturated fat, and like everything else, should be consumed in moderation. It does have a strong taste and will penetrate through your food, but I find it quite tasty. My personal favorite way to cook is to do a "healthy sauté" with chicken broth or vegetable broth instead of oil and I like to get my fats from other foods like raw nuts, seeds, olive oil (without heating), and avocado. Keep in mind that the recommended daily servings for seeds and/or oils is 2-3. A serving size would equal 1 Tablespoon oil or 2 Tablespoons seeds. 

 

I hope this gives you some guidance when choosing what type of fats to consume in order to live a healthier life and reduce risk for diseases.  Sources Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C. Natural Chef Training Program Textbook, Bauman College http://whfoods.com/