Integrative health and nutrition coach
franh55555@gmail.com

Why Your Waist Circumference Matters 100X More Than What You Weigh.

Why Your Waist Circumference Matters 100x More Than What You Weigh

 

You totally want to ditch your scale, don't you?

 

You may have this weird kind of relationship with your “weight”.  

 

I mean, it doesn't define you (obviously).

 

What you weigh can matter but only to a certain extent.

 

Let's look at your waist circumference (well...you look at yours and I'll look at mine).

 

Waist Circumference (AKA “Belly Fat”):

 

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

 

THAT is what we're talking about here.

 

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterialdiseases).

 

Yup – that apple!

 

And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

 

This internal fat is called “visceral fat” and that's where a lot of the problem actually is.  It's this “un-pinchable” fat.  

 

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

 

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

 

So as you can see where your fat is stored is more important that how much you weigh.

 

Am I an apple or a pear?

 

It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

 

Women, if your waist is 35”  or 89 cm or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

 

For men the number is 40” or 102 cm.

 

Of course this isn't a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

 

If you have concerns definitely see your doctor.

 

Tips for helping reduce some belly fat:

 

● Eat more fiber.  Fiber can help reduce belly fat in a few ways.  First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food.  Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
● Add more protein to your day.  Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
● Nix added sugars.  This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
● Move more.  Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
● Stress less.  Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
● Get more sleep.  Try making this a priority and seeing how much better you feel (and look).
 

Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

 

Serves 4

 

1 lb brussel sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

 

Preheat oven to 400F.  

 

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

 

Bake for about 15 minutes.  Toss.

 

Bake for another 10 minutes.

 

Serve and Enjoy!

 

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

 

References:

 

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

 

http://www.precisionnutrition.com/visceral-fat-location

 

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

 

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

 

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

 

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

 

https://authoritynutrition.com/2https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/0-tips-to-lose-belly-fat/

 


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franh55555@gmail.com

Why is My Metabolism Slow?

Why is My Metabolism Slow?

 

You may feel tired, cold or that you've gained weight.  Maybe your digestion seems a bit more “sluggish”.

 

You may be convinced that your metabolism is slow.

 

Why does this happen?  Why do metabolic rates slow down?

 

What can slow my metabolism?

 

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

 

But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.

 

Examples of common reasons why metabolic rates can slow down:

● low thyroid hormone
● your history of dieting
● your size and body composition
● your activity level
● lack of sleep
 

We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

 

Low thyroid hormones

 

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

 

Tip: Talk with your doctor about having your thyroid hormones tested.

 

Your history of dieting

 

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.  

 

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

 

Tip: Make sure you're eating enough food to fuel your body without overdoing it.

 

Your size and body composition

 

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one.  

 

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

 

Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.  

 

Tip: Do some weight training to help increase your muscle mass.

 

Which leads us to...

 

Your activity level

 

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.

 

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

 

Tip:  Incorporate movement into your day.  Also, exercise regularly.

 

Lack of sleep

 

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

 

Tip: Try to create a routine that allows at least 7 hours of sleep every night.  

 

Recipe (Selenium-rich): Chocolate Chia Seed Pudding

 

Serves 4

 

½ cup Brazil nuts

2 cups water

nut bag or several layers of cheesecloth (optional)

½ cup chia seeds

¼ cup unsweetened cacao powder

½ teaspoon ground cinnamon

¼ teaspoon sea salt

1 tablespoon maple syrup

 

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

 

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) until desired thickness is reached.

 

Serve & Enjoy!

 

Tip:  Makes a simple delicious breakfast or dessert topped with berries.

 

References:

 

http://www.precisionnutrition.com/metabolic-damage

 

http://www.precisionnutrition.com/thyroid-and-testing

 

http://www.precisionnutrition.com/all-about-energy-balance

 

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

 

https://authoritynutrition.com/10-ways-to-boost-metabolism/

 

http://summertomato.com/non-exercise-activity-thermogenesis-neat

 


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franh55555@gmail.com

To Coffee or not to Coffee!

Coffee - Who can drink it and who should avoid it?

Coffee is one of those things - you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).

Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It's a matter of your genetics and how much coffee you're used to drinking.

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let's look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half is "fast" metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much - because we’re all different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):
● Stimulates the brain
● Boosts metabolism
● Boosts energy and exercise performance
● Increases your stress hormone cortisol
● Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:
● Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
● Increased sleep disruption
● Lower risk of Alzheimer's and Parkinson's
● Lower risk of developing type 2 diabetes
● Lower risk of certain liver diseases
● Lower risk of death (“all cause mortality")
● Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:
● People with arrhythmias (e.g. irregular heartbeat)
● People who often feel anxious
● People who have trouble sleeping
● People who are pregnant
● Children and
● teens.

If none of these apply, then monitor how your body reacts when you have coffee. Does it:
● Give you the jitters?
● Increase anxious feelings?
● Affect your sleep?
● Give you heart palpitations?
● Affect your digestion (e.g. heartburn, etc.)?
● Give you a reason to drink a lot of sugar and cream?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.

Recipe (Latte): Pumpkin Spice Latte

Serves 1

3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)

Instructions

Add all ingredients to blender and blend until creamy.

Serve & enjoy!

Tip: You can use tea instead of milk if you prefer.

References:

https://authoritynutrition.com/coffee-good-or-bad/

http://www.precisionnutrition.com/all-about-coffee

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html

https://authoritynutrition.com/how-much-coffee-should-you-drink/