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Integrative Nutrition

Natural Ways to Reduce Anxiety

You wake up at 3am with your heart racing. You have a pit in your stomach. You feel restless, light-headed, and hot. Your mind starts to race, and before you know it, you’re worrying about the list of things that need to be done tomorrow. Though mind and body reactions may vary, these symptoms are often an indication of anxiety. Read More

Integrative Nutrition

How Often Should You Exercise?

It’s an age-old question: How many times a week should I be exercising? Unfortunately, there’s no magic number or simple formula to find the answer. Just like with food, the concept of bio-individuality applies to exercise, and what works for one person may not work for another. Read More

Integrative Nutrition

A Guide to Buying Sweeteners

From maple syrup to stevia to raw cane sugar, there are a wide variety of sweeteners out there that may have you questioning what’s best and where to use them. Most sweeteners are made with sugar – a simple carb that is quickly converted into energy and known for giving a quick boost of energy followed by a crash that often leads us seeking out another quick energy source.  Read More

Integrative Nutrition

Soothing a Sunburn Naturally

The benefits of the sun stretch far and wide – sun exposure is essential not only for vitamin D production but also for hormonal balancing, mood improvement, and even a strong immune system. Read More

Alex Sosnkowski

Would You Believe Me if I Told You it Was Easy?

Photo by Anna Pelzer on Unsplash

 

Getting to or maintaining a healthy weight is actually easy. Really. What's in the way is everything you've been led to believe about how to lose weight. Exercise more, eat less, low fat. Have you tried that? I certainly have and I always "found" the weight that I'd lost. Argh.

 

Unfortunately, that old advice about how to eat has led to a whole host of other health problems, like obesity, insulin resistance, gut dysbiosis, auto-immune disorders, and worse.

 

That old model needs to be replaced by an even older model. Here it is in 6 easy steps:

 

1. DON'T EAT FOOD WITH ADDED SUGAR. Sugar, more importantly added and refined sugar, is the main culprit. Sugar for breakfast, for lunch, for snack, and at dinner means that your insulin levels are elevated all day. This means your body is not in fat burning mode; instead, it's holding energy and storing it as fat. Your body might develop insulin resistance (which could eventually lead to diabetes) and your sleep might be compromised.

 

2. AVOID REFINED GRAINS--CHOOSE WHOLE GRAINS. Refined grains stimulate the production of insulin. Whole grains, which are higher in fiber, slow the release of insulin. Plus they are not stripped of important vitamins and minerals. But be careful of processed food masquerading as healthy food by the inclusion of whole grains. #5 below still applies.

 

3. WATCH YOUR PROTEIN INTAKE. Protein can both raise and decrease insulin, but doesn't stimulate the release of glucose. I will talk about protein in a subsequent post, but the key to wise protein consumption is moderation and avoiding factory processed and GMO forms. 

 

4. EMBRACE GOOD FATS! Believe it or not, fats are not the culprit, and never were. Fats don't stimulate the production of insulin. Fats contain fatty acids that are vital components to our bodies' systems and functions. I'll talk more about fats, too, in a later post. But if you want to know where to find good fats, here's a short list: olive oil, avocado, nuts and seeds, coconut oil, sesame oil, avocado oil, grass-fed butter, and ghee.

 

5. EAT REAL UNPROCESSED FOODS. This is the food you're more likely to find on the perimeter of the grocery store, at your farmer's market, or that you make in your own kitchen. Processed foods contain added sugar, chemicals, and refined grains and oils. If it can last on the shelf for months, what does it do inside your body?

 

6. TAKE A BREAK BETWEEN MEALS. There is something to the latest on everyone's lips: "intermittent fasting." in the old days, it was called not eating between meals or after dinner. These days, the barrage of choices and advice leads us to believe we should be grazing all day, like cows (quite the image, right?). So, quit nibbling all day. Let your insulin levels drop naturally, especially over night. Watch you sleep improve dramatically, too!

 

Well, that about wraps it up for now.

Wishing you love and abundance,

Alex, your Wellness Warrior

 

If you want to dive a little deeper on the topic, here are two excellent articles:

https://medium.com/@drjasonfung/a-short-primer-on-how-to-lose-weight-what-to-eat-and-when-to-eat-9aae5ce0aa6b

https://lifespa.com/dawn-phenomenon-combating-high-fasting-blood-sugar/

 


Integrative Nutrition

What Are Fiddlehead Ferns?

This month, you may start to notice fiddleheads at the farmers’ market. As the name suggests, these green veggies have a curled shape that resembles the top of a fiddle or violin. They are a good source of iron and fiber and make for a striking vegetable dish. Fiddleheads are also an excellent source of vitamins A and C. Read More

Alex Sosnkowski

I used to drink soda, now I drink water. I wish I knew this about soda before!


Integrative Nutrition

How Sitting Can Affect Health

If you work a 9-to-5 job, chances are much of your day is spent sitting – whether during your commute, at your desk, or in meetings. But recent research has highlighted that long periods of sitting can be bad for your health. Read More

Alex Sosnkowski

One Diet Doesn't Fit All

No one diet fits everyone. This shouldn't be surprising to us since we are all different. Yet so much of what we read and hear tries to convince us that if we "just" followed this diet, we would lose those pesky pounds and maybe even regain our health and happiness along the way. Read More

Integrative Nutrition

Mindfulness and Heart Health

Have you ever been so engaged in something that you love to do that you completely lose track of time? You were so present and attentive to a creative activity that everything else seemed to just fade away. In those moments of authentic joy, you experienced mindfulness. Read More

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