Nutrition – Page 6 – NutriFoody Wholly Holism

The real reason why you are not losing weight

October 3, 2022January 27, 2023Leave a comment

This blog post is one that I have been wanting to write for a long time. The reason why it took me so long is because I wanted to find the right things to say as I wrote this. This blog post was not only a reality check for myself but it may be for many others as well. As I have mentioned in previous blog posts after giving birth to my son I went from 145 pounds up to 180 pounds over the course of my postpartum period and everything that was happening in the world. While this was all happening and I was well aware that I was gaining weight I tried my hardest to work out constantly which is something that I was never used to doing before and I also worked on changing my eating habits.

Over the course of these past two years I worked out the hardest I’ve ever worked out before and I changed my diet. I thought I was doing everything right, at least that is what my mind was telling me but the truth is sometimes we are not completely honest with ourselves. I kept telling myself I’m eating good and I’m working out why am I not losing weight? Well, the truth is even though I was eating “right” I also was eating “wrong”. My husband and I still indulge in things we should have had in moderation. I was still eating the foods that were hurting my new lifestyle sugary foods. I have a sweet tooth and so does my husband, so we were both still ordering cakes, desserts, ice creams, and shakes. So even though we cleaned up our eating habits, eating the sweets just caused us to gain more and more weight. It is as if we had worked hard for nothing.

Even though in reality it was not for nothing because we still adapted a new lifestyle from this , when it came to controlling our urges for sweets we were weak. Now I’m not saying that one person can never have sweets ever again, but one should not have it almost everyday like my husband and I did. So this blog post is more of a reality check to really examine the reasons why we are not losing weight. Sometimes we think we are doing things totally right but that is not always the case.

But do give up on your journey to weight loss, I know I won’t. As a nutrition professional it is important for me to be an examples to others and I admit I am not perfect, because there is no such thing, but we all can accomplish our health goals no matter how long it takes.

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Why Should We Drink Water

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Let me tell you something about water: it’s everywhere! From soil moisture and ice caps to the cells inside our bodies. Just like the surface of the earth, the body is made up of 60 to 70 percent. Our cells need water for our bodies to function at an optimal level. Water is one of the best cleansers our bodies need and also a healing agent for our bodies. When we don’t drink enough of it, it can lead to many signs and symptoms that we may not even realize comes from not drinking enough water.

Let me tell you some more interesting facts about water. Water is not only in the blood, but the heart and the brain is also ¾ quarts water. The lungs are made up of 83 percent water. Water helps us to lubricate the joints, regulate body temperature, and nourishes the brain and spinal cord. That alone goes to show you how many body systems can be affected if you do not drink water so the next time your joints hurt think to yourself are your joints properly lubricated? When our brain realizes that we have not had enough water it then signals the hypothalamus to release diuretic hormones which in return tells our kidneys to enable the blood to absorb and retain more water, leading to darker urine. Why do the kidneys do this? Because the body has to hold onto whatever water is available so that you do not go into full dehydration.

Now, when we drink water we need to make sure that we have the perfect balance not to drink too much and not drinking too little. Below I will list some of the symptoms we can experience when we are either dehydrated or over hydrated.

Dehydration causes:

-Drops in energy
-Mood Swings
-Skin moisture decreases
-Blood pressure
-Brain can temporarily shrink

Over hydration causes:

-The brain slows down
-Sodium electrolytes become diluted causing cells to swell
-Kidneys can’t keep up with hydration and may cause headaches vomiting seizures so drink 8 to 10 glasses a day

Did You Know?

When we don’t drink enough water our body responds to that by not telling us to drink enough water, and when we do drink water our body responds to that by telling us to drink more interesting right?
Each day we lose two to three liters of water from activities the body carries out such as breathing, sweating, urine, and bowel movements
Drinking water can lower the chance of stroke, manage diabetes and reduce the risk of some types of cancers

Reference(s):

National Association for Fitness Certification, Nutrition Coach Foundations© 3rd Ed.

Deeply Holistic. Pip Waller

Signs of Heart Attack in Women

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Signs of a Heart Attack in Women

If you did not get a chance to read my previous blog post on heart health and women, please go and check that out. So, this year women’s history month I wanted to keep the topics simple, so I choose to speak about women and heart health. As I said in my last post women suffer from heart disease just as much as men do. It is the number one killer in America. That is really concerning but as we know our country is filled with a lot of fast foods and processed foods and it is everywhere and it is easy for busy people like ourselves. Even though it is unavoidable we can still work on getting better and making healthier whole food choices.

In my last blog post, I realized that I left out one key important thing the signs of a heart attack in a woman. The symptoms may be different from how men experience it which is why we must not leave this out and talk about it. So, let’s jump straight into it. Listed below are the signs and symptoms of a heart attack in women.

Signs and Symptoms of Heart Attack in Women

Pressure, squeezing, fullness or pain in the center of your chest. The pain can last more than one minutes stop and return
Pain in one or both arms, the back, neck, jaw, or stomach.
Shortness of breath with or without chest discomfort.
Breaking out in a cold sweat, nausea, or lightheadedness.

** The thing when it comes to signs and symptoms is that certain signs and symptoms can be signs and symptoms of something else and not necessarily a heart attack. Some people may experience some of these symptoms daily and may not be able to tell the difference. This is why it is very important to pay attention to your body on a daily basis. If you have any of these symptoms, please do not hesitate to get checked out. Go to your nearest urgent care center or emergency room.

Written By: Vanessa J

For more information please visit the American Heart Association website and talk to your primary care provider.

World of Flavors

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Celebrate a world of flavors

The month of March is National Nutrition Month, and the month is almost over! But the good thing is that you can continuously follow these guidelines and routines time and time again and make these tips a part of your daily life and lifestyle. This year the academy’s theme is to celebrate a world of flavors and embrace different cultures which is something we most likely already and for some people may be not but why not start now!

Sometimes we get used to eating the same thing that food becomes boring, and we become disinterested in cooking so why not introduce some new meals and new flavors from different cultures? I always say have a flavorful and colorful palate so that food never gets boring! There are so many cultures that you can try out to have a good nutritious healthful meal. Every week you can explore a new culture or part of the world, for example, one week you can go to the Caribbean which is where my family is from the country of Haiti. You can pick five to seven different dishes that you would like to try from the country of Haiti, one dish that is my favorite that can be a vegetarian/vegan dish is “legume” and it is optional to add meat. The name of the dish is all in the name itself legume! This dish can be made with a tomato paste-based sauce then you can add spinach, coyote, carrots, eggplant, white cabbage, or red cabbage. You can even throw in bok choy which is from the Chinese/Asian culture. After you gather all your vegetables you can season to your liking for me, I like to add all-purpose Goya which some salt and pepper a little Cajun seasoning and vegetables seasoning but really you can season it any way you’d like to and let it slow cook for about 2 hours and you’re done. This dish is usually served with white rice, but you can go for a healthier choice of brown rice or quinoa.

It’s as simple as that then the next week you can plan to have maybe Indian dishes on the menu, then the next week Chinese dishes on the menu and so on. There is so much to choose from that you can really have fun with this and maybe you may like some of the dishes so much that they become a part of your lifestyle. So, this month remember it’s all about exploring and embracing the different cultures and dishes in our world!

Written By: Vanessa J

Heart Disease and Women

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For Women’s History Month I want to talk about diseases and disorders that affect women, especially from a nutritional aspect and heart disease tops the list. Did you know that heart disease is America’s number one top killer? Heart disease kills more American than all the wars combined that this country has had (referenced from the book “How Not To Die by Dr.Gregor).

The thing about this about heart disease is that it is totally 100 percent preventable. That is if we aim to eat a healthy diet of course. The typical standard American diet is far from healthy, unfortunately. The American diet is made up of mostly what is considered fast foods such as hamburgers, hot dogs, French fries, pizza, onion rings, chicken nuggets, and milkshakes. Now that is not a diet we can survive off of for a long time because it’s so detrimental to our health and is doing so much damage to our bodies on the inside.

Heart disease is the leading cause of death in women killing about 1 in every 5 female deaths (CDC). Now that is a high very high number and very frightening. Many things can fall under the bracket of heart diseases such as coronary artery disease, arteriosclerosis, atherosclerosis, high cholesterol, hypertension, heart failure, and heart attack.

I will explain what each is that falls under this category.

Coronary Artery Disease (CAD): Coronary arteries supply blood to the heart muscle and are the large arteries found on the surface of the heart. When someone had CAD the arteries become diseased or damaged. This is caused by the buildup of cholesterol plaque in the arteries blocking the blood flow to the heart.

Arteriosclerosis: This happens when blood vessels that carry oxygen and nutrients away from the heart to the rest of the body become thick and stiffen up. Healthy arteries should be flexible and elastic.

Atherosclerosis: This is a type of arteriosclerosis where the buildup of fat and cholesterol forms something called plaque in the arteries. This can eventually lead to arteries being blocked.

High Cholesterol: The level of cholesterol in your blood is high which can be a predisposition to heart disease.

Hypertension: High blood pressure which can affect the heart leading to a heart attack or stroke

Heart Failure: In this condition, the heart doesn’t pump blood as well as it should.

Heart Attack: Total blockage of an artery leading to the heart

Despite knowing all this the rate of heart disease continues to rise. Some things you can do to improve your heart health are

Limiting your intake of fast foods. Fast foods are meant to enjoy once in a while not eat everyday
Limit your intake of processed foods. Sometimes it can be hard to avoid processed foods because these days it can seem like everything is processed but try swapping out processed foods for whole foods. Whole foods like eating fruits and vegetables are more filling and don’t raise your blood sugar so high and keep you fuller throughout the day.
Drink WATER! Drinking water is essential to life. Drinking water helps keep our circulatory system moving along and helps rid of the toxins in our bodies. Stay away from juices and sugary drinks that provide nothing but empty calories.
Limit your intake of certain types of meat such as red meat. Yes, it can be hard do that but consuming too much meat can clog up our arteries
Lastly, keep those sweets in check! Avoid eating too many candies, cookies, pastries, and cakes. It may be good in the moment be eating this regularly does not do any good for our bodies.

References: Centers of Disease Control: Lookup Heart Disease

How Not To Die By: Dr. Gregor