Are You A Good Fat Burner? It May Be Your Digestion!

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Seems as you get older it just get harder and harder to lose weight.

And to drive a girl even more nuts, gaining weight seems to get easier and easier. What?

I’ve worked with a lot of women in the 40’s and beyond that want to lose weight.

It ain’t easy, at times it seems downright impossible.

The key to being a good fat burner is having a good digestion.

A body bogged down with toxins, sugar and processed food is not going to burn fat.

No amount of exercise is going to do the trick!

I have heard more personal trainers say their clients just don’t get it….you can’t expect to lose weight just because you spend time working out if you don’t eat healthy food and have great digestion.

I don’t promote a sedentary life either but you just have to have good digestion if you are going to lose that weight and keep it off.

So want to know how to start being a good fat burner?

Start with these four areas.

1.Get hydrated – drink more water – not tea, not coffee but water – preferably room temp, add some lemon,1/2 your body weight in ounces. You are made up of mostly water.  Without proper hydration you will stop burning fat.

2. Detox your body – your liver is a key organ for creating good digestion. Eat foods that take toxins out of your body. Some great foods for this are: Chia seeds, organic berries, broccoli, brussel sprouts, leafy greens, beets, just to name a few. Eat organic – it does matter!

3. Boost your immune system – the vast amount of your immune system is located around your gut…unhealthy gut, unhealthy you.  And when we don’t feel well we gain weight.  Boost your immune system with fruits and vegetables, getting proper rest, reduce stress and spend time doing things you enjoy!

4. Give your body time to burn fat.  The more frequently you eat the less body fat you will burn.  You will burn the fat you have eaten but not body fat.  Also if you are eating the wrong combination of foods you will actually be storing some of those calories as fat in your body. Intermittent fasting is a great option.

We all know the health benefits of being a healthy weight.  We are not talking model thin but a healthy weight.  You have a lower risk for diabetes, heart disease and cancer. We all want to live as long as we can and be able to do the things we love until the end. Getting yourself to a healthy weight through creating great digestion is the key!

You Deserve to be Healthy!

Want to create a customized plan that will get you burning fat like a pro, shoot me an email at MindyKannon@yahoo.com – Make the subject – Burn Fat Like a Pro!

 

 

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I NEED THE RESTROOM, NOW! Dealing with IBS

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Many women I know have issues with diarrhea.  It limits their lives in ways that I can’t begin to imagine.

A dear friend of mine has such bad IBS and a strong reaction to lactose that she spends a large part of her morning confined to the nearest restroom if she is able to make it out of her house at all.  All this from eating a tiny bowl of ice cream or a cup of yogurt!

So what is really happening when we experience this issue?

It is truly amazing how much water is usually absorbed through the colon – two gallons every day.  If you have chronic diarrhea, you aren’t getting the maximum benefit from foods because you are not absorbing all the nutrients.

Diarrhea is a symptom, not a disease.  It is characterized by the frequent passage of watery stools.

Some of the more common causes are viruses, food poisoning, parasites, anxiety and nervousness or reactions to food, alcohol or medications.  Antibiotic, antacids and other products containing magnesium, anti-hypertensive medications, laxatives that are not bulk forming and medications for irregular heartbeat can all cause diarrhea.

Diarrhea is a healthy way for your body to eliminate the irritant causing you a  problem. Most experts consider it best to let it run its course if possible, while rehydrating to prevent dehydration.
You should seek medical attention if you have a temp above 101, a black tarry stool or diarrhea that persists for more than 10 days.

Here are  some of the specific causes of diarrhea:

The use of Antibiotics cause the intestines to become inflamed.  The result is diarrhea, abdominal cramps and fever.  One of the easiest things to do to combat this issue is to take probiotics.

People who have lactase deficiency also have problems with diarrhea.  Milk sugar, lactose, cannot be absorbed by the small intestines.  Bacteria in the colon break the lactose into simple sugars, which then exert an osmotic force in the colon, resulting in loose stools.  Avoiding dairy will generally help you to avoid this type of reaction.

Certain bacteria give off toxins that stick to the intestinal lining.  Although these toxins do not damage the intestinal lining they do cause the cells to secrete massive amounts of fluid, which results in voluminous watery diarrhea so typical of food poisoning.

Certain diseases can result in diarrhea.  Crohn’s disease , a common form of inflammatory bowel disease, tends to impair absorption and leads to diarrhea.  Irritable Bowel Syndrome or (IBS) is the most common cause on chronic diarrhea in women in developed countries.

Acute diarrhea can also be cause by parasites.  Many times these are found in contaminated water and can be very common in developing countries.

Traveler’s Diarrhea is caused by ingesting contaminated food and/or water.

Chronic diarrhea, or an issue that last beyond 2 weeks, is often caused by another disease.  Patients with AIDS are prone to develop diarrhea.  Ulcerative colitis and Crohn’s and certain bowel infections, along with gallbladder removal and the consumption of a high fat diet can result in diarrhea.

Here are some tips on what to avoid and what you might want to try.  Remember that everyone is different, what works for one person may not work for you.

When you are experiencing diarrhea you usually are not hungry.  It is your body’s way of not feeding the intestinal “bugs”.  Many people find relief in the BRAT diet: bananas, rice, applesauce and toast.  These foods are binding and bland.

Foods that have a  high protein content such as meat, chicken, fish and eggs more readily support overgrowth of bacteria than do carbohydrates.  Dry food is less likely to cause food poisoning.  One important key is refrigeration: food should never be allowed to sit without refrigeration for more than three hours.

Avoid sorbitol, mannitol and xylitol that are found in dietetic candies and sweets that cause diarrhea.  Some people have the same reaction to fructose and lactose.

Avoid dairy products as lactose is an irritant for many people.

Investigate food allergies and sensitivities with an elimination diet.

Take probiotics to restore the healthy bacteria that can be destroyed by taking antibiotics.

Use olive oil.  Some studies show that oleic acid, the main fatty acid in olive oil slowed down the transit time in people with chronic diarrhea.  Give it a try and see if it works for you.

Use Psyllium daily to solidify stools.  Begin with 1 to 2 teaspoons in at least 8 oz of water.  It may give you gas at first but that should calm down after a few days.

Hydrate:  The most important thing you can do if you have a bout of diarrhea is to drink 8 to 10 glasses of fluid.  Water, fruit juice or vegetable juice is the best.  Avoid dairy products since milk sugar may be poorly absorbed and cause more irritation.

To avoid traveler’s diarrhea remember to always drink from sealed water bottles.  The most common food contaminates are fruits and veggies.  If you can’t peel it don’t eat it.  Washing fruit in local water will only make it worse.  Wash your hands frequently.

Diarrhea is seldom serious but can be very annoying and restrictive.

As a nutrition coach I help many of my clients figure out what food affect their digestion and what food really enhance their health.  If I can be of any help, let me know.

I would love to hear from you.

You Deserve to be Healthy!

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I’ll Take Mine With Honey! Drinking Tea.

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Just finished listening to an old podcast of The Splendid Table and one of the topics was white tea.

Now I’m as much of a tea freak as they come but I had no idea about teas.

Seems that all teas come from the same plant: Camelia sinensis?

Black, green and white are different because of  the way they are processed.

Black is the most processed it is rolled, dried and oxidized.  That process produces it’s distinctive flavor.

Green is next with unoxidized leaves but heated to eliminate the enzyme that causes oxidation.

White tea or some call raw tea is dried in the sun for day (the other teas are dried in a few hours) and then heated to reduce moisture further. Originally grown in three small villages in China, white tea has become so popular that it is now grown all over the world.

All  teas have  some health properties such as black is known to reduce heart disease and green, cancer with it’s super anti-oxidant content.

All teas help lower blood sugar, kills bacteria in the body, enhance bone density, prevent cavities and boost metabolism that promotes weight-loss.

Some other teas we see out there have a basis in these three teas but with additions.

Oolong tea is a mix of black and green teas that have been fermented.  This tea is known for it’s digestive properties.

Earl Grey tea is black tea with bergamot added.

Now my favorite category of teas, herbal are not really teas at all.  They are dried leaves and flowers and are only considered teas because they are dried and we steep them in hot water, much like real tea.

I drink tons of tea and some I do so for more medicinal reasons – immune booster, cold and sore throat fighters, menopause symptom relievers, mental clarity promoters, and calming teas like chamomile.

I love that a cup of warm comforting tea can work its magic and taste so good.

Here are a few of the teas in my closet.

Tea boxes

I am really excited because I just ordered several blends of herb teas from a supplier in Canada.

These blends, help detox the body, purify the blood and provide a restful sleep.

I have included a couple of cool websites and well as the website where I ordered my tea, just in case you’d like to check them out.

Think I’ll go have a cup of blue lavender tea and read a little Anne Lamott and relax!

I’d love to hear about your favorite tea.  Leave your comments below!

Your Deserve to be Healthy!

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Teas Sites and Resources:

http://www.teapalace.co.uk/Different-Types-of-Tea-Adifferent/

http://teasource.com/

www.harmonicarts.ca

Open Sesame To Good Health!

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Can I get a drum roll and a halo please?I love these little guys.

Did you know that they packed a huge bone building punch?

Besides the fact that 1/3 of a cup of sesame seeds contains 1160 mg of calcium (and that is a huge amount) they also are:

Especially rich in mono-unsaturated fatty acid oleic acid.  Oleic acid helps to lower “bad cholesterol”  LDL and increase HDL or “good cholesterol” in the blood.

Very good source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).

High in antioxidants compounds that help stave off harmful free radicals from the body.

A very good sources of B-complex vitamins such as niacin. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

An incredibly rich source of many essential minerals. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities

One of my favorite sources of sesame seeds is Gomasio by Eden Organics. There are tons of different blends.  I always have Sea Salt, Sesame Seed and Seaweed on hand but also love the blend with garlic in it – oh yum!

You can get Gomasio at all Whole Foods Market in the macrobiotic section, most health food stores and many regular grocery stores.

Shake it on everything!

Enjoy and remember You Deserve to be Healthy!!

Image courtesy of jone500 / FreeDigitalPhotos.net

Cha Cha Cha Chia…… Really, did I just say that?

Everyone is looking for that perfect food that will make getting and staying healthy really simple.
There is a great little food emerging out there that not only keeps you full for longer but adds fiber and calcium to your diet.

And what is so cool is that these have been around for years!

They actually disappeared from the food scene a long long time ago but re-emerged in the early 90’s!
 
We are talking about the Chia Seed !  It has hit the market in a big way!

Who can forget the chia pet from so long ago but now we find out we should have been eating those little seeds instead of planting them.

My guinea pigs used to devour those things….they were so ahead of their time! 😎

Chia seeds come from a desert plan Salvia hispanica.

They’re a very high plant source of those Omega-3 essential fats, a great source of fiber and you can add them to just about anything.

Chia seeds also have protein and calcium, and unlike flax seed, they don’t go rancid.

So what do these little seeds do?

Weight-Loss Assistance

Some people say they keep you feeling fuller longer so you can stick to your weight loss plan.

Balance Your Blood Sugar

 It’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars.
If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.
 
Keeps  Everything Moving!
 
A great source of fiber, these little seeds will help to make you regular.  Complete and regular bowel movements are a key to good health.
Poor transit time contributes to immune system issues, digestive disorders, colon and other digestive cancers, skin and neurological issues, just to name a few.
 
Adds in Omega 3’s
 
Chia seeds typically contain about 20 percent protein, 30 percent fat and 40 percent carbohydrates.
The fat in chia seeds contain a very high concentration (about 61%) of Omega-3 fatty acids.
Chia Seeds are the highest known whole-food source of Omega-3 acids.
These acids promote cardiovascular and mental health and benefit many body functions.
  
High In Anti-Oxidants
 
Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues.
Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse.
So where do you get these seeds and how do you use them?
 
One warning is to be aware that people who take blood thinners like warfarin should exclude this from their diet as Chia seeds might increase the risk for bleeding.
 
You can buy chia seeds at just about any health food store.
 I get stuff  like nuts and seeds from Nutsonline.com.

You can sprinkle them in anything.
They will absorb liquid so you can make a jell out of them to use in baking.
Many people add them to pudding.
 
So go check these little seeds out but remember there is no silver bullet for good health. 
 
By following a plant based diet, drinking plenty of water, creating periods of regular exercise in your life, getting 7-8 hours of rest a night and surrounding yourself with fun and supportive people you will go a long way in creating a life of good health and longevity!
 
Rock on little Chia!

(I love this one!)
 
If you have a subject that you would like to see in my blog, please let me know. 

Your good health is important to me….

You Deserve to be Healthy!

This Stress Is Killing Me!

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Yep our digestive and overall health is not only deeply affected by what we eat, but also by the stress we experience and how we choose to live our life.

Humans have long ago developed the ability to respond to a stressful situation instantly, by preparing the body for “fight or flight.” Under sudden stress, you will get a burst adrenaline that gives you exceptional strength and endurance, as your body pumps out stress hormones.
 
Then…..
Your heart speeds up
Blood flow to your brain and muscles increases up to 400 percent
Your digestion stops (so it doesn’t use up energy that’s needed elsewhere)
Your muscle tension increases
You breathe faster, to bring more oxygen to your muscles
 
This is really beneficial if you are being chased by an angry mob or have to lift a car off of your cat, fluffy.
 
But much of the time in modern life, the “fight or flight” response won’t help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are under stress frequently, it can harm your physical health.
 
Recent evidence indicates that the physical changes associated with stress may contribute to the leading causes of death – heart disease and cancer.
 
The effects of stress on your overall health include the following:

  • Stress can:
  • cause chronic fatigue, digestive upsets, headaches, and back pain.
  • affect the blood cells that help you fight off infection, so you are more likely to get colds and other diseases.
  • increase blood pressure and can increase the risk for stroke.
  • increase the danger of heart attacks, particularly if you are often angry and paranoid .
  • make an asthma attack worse.
  • trigger behaviors that contribute to death and disability, such as smoking, alcoholism, drug abuse, and overeating.
  • lead to diminished sexual desire and an inability to achieve orgasm.
  • Stress makes it harder to take other steps to improve health, such as giving up smoking or making changes in diet.
Stress can cause many different problems within our digestive systems and for the most part these will manifest themselves as heartburn, ulcers, intestinal problems, gastric problems and acid reflux.
 
 So what are can you do to reduce the effects of stress on your health.  You probably can’t quit your job and move to a Caribbean island and hang on the beach all day.  I really like that idea.  So here are some practical ideas to help you cope with modern life.
 
Exercise regularly.  The many benefits of cardiovascular exercise are well documented and I’m sure you’re as familiar with them as am I, but honestly I am not a gym person.  For me, there is nothing more effective at dissipating tension than about a 30 brisk walk with a friend. This way I can exercise my body and catch up on the latest skinny at the same time.
 
Get plenty of sleep.  If I’m tired, then it compounds the stress I accumulate throughout the day.  I strive to get seven to eight hours of uninterrupted sleep.  Of course, it doesn’t always work out for me but I have a plan to get into bed each night by 11:00 and most times stick to it.  I also reduce my water consumption after about 6pm so I don’t have to wake up to use the bathroom 20 times in the night.
 
Give up or lessen caffeine intake.  I know this is radical, but please do not stop reading.  Caffeine is, of course, a stimulant.  I am not able to consume anything with caffeine in it.  But if you drink tea or coffee and have trouble falling asleep or staying asleep – experiment with cutting back on the amount and/or the hour of the day that you consume your last caffeinated beverage.  For many a cut off of mid afternoon does the trick.
 
Don’t Hold A Grudge.  How many nights have you tried to go to sleep and you lay there and stew about something that was said that day that really offended you? I know it can be hard to forgive some things.  However, when we hold on to our grudges, we do more damage to ourselves than to the other person.  Chances are that the person you are mad at is sleeping like a baby.  The sweetest revenge is a good night sleep and forgiving heart.  It makes you unstoppable.
 
Eliminate debt.  Money is a source of stress for many of us.  Of course, it is the poor way we manage our money that really creates the stress.  While not easy, I find that living within your means really eliminates the nighttime bill paying blues.  I think that would make a great country song title.
 
Get outdoors.  I enjoy the beauty of nature.  It gets my mind off of the things that stress me out.  I also find the sun, wind, and sounds of nature soothing.  It puts me in the moment.  Nature does not worry about the future or past it goes about its way and does its thing.
 
Spend time alone.   I need time alone to think and clear my head.  When I’m alone for an hour or two, I feel refreshed and rejuvenated.  I spend a lot of my time planning the events of the next day or week and once I have a plan in place my mind calms and I am able to sleep.
 
Meditate.  Meditation means a lot of different things to different people.  I am merely suggesting that you spend time focusing your thoughts on positive things.  You can pray, use positive affirmations, or just think about positive things you have read.  By intentionally directing my thoughts, I can lower my stress.  If you have a “wild” mind like mine it can be hard to empty my head of thoughts so I use a lot of affirmations.  These positive statements really can change your outlook.
 
Avoid Worrying.  Worry is definitely a source of stress. This is a huge one for me, I am a chronic worrier.  As I age I have come to realize how much time I have spent up at night worrying about things that either never happened or were not as bad as I spent hours anticipating that they would be.  I want that time back.  Since that isn’t’t going to happen, I have made a serious promise to myself not to worry until I absolutely need to, and so far, it has worked out pretty well.  One of my favorite sayings is “Worry is the interest owed on a debt not yet incurred”  I wouldn’t pay interest on a credit card without a balance so why worry about something that hasn’t happened yet.
 
Take a break.  When was the last time you took a day off to relax?  The whole concept of vacation and recreation were conceived of for a reason.  We have to give our minds and bodies a break occasionally.  When we do, we are able to let go of the stress and return with a fresh outlook on life.  I try to take short breaks like three-day weekends from time-to-time.  I also try to take off at least two full weeks during the year.  This gives me time to relieve stress and avoid burnout.
 
Lighten-up.  This is always easier said than done.  Anyone that has known me for any period of time knows that I am ultra intense.  Everything is really serious, has to be done now and perfectly.  I have had to really work at being light hearted, (not sure I have mastered that)and it has taken me years, I am slow, to realize that very few things are really psychotically crucial.  And, here is the clincher for me, I have learned that by taking some extra time the end result is actually better and I have enjoyed the process more.  Learning to laugh at your mistakes and your humanness is an awesome way to reduce stress.  I am learning to say “Who cares”, more.  Yes there are things that matter and should be attended to in a timely manner but not everything.  That kind of pressure is too much.  So pick a task and really enjoy it.  Learn to relax and enjoy the ride.
 
Eat Foods that Support Good Health – By eating the food that is really good for our body we are ready to take on the world.  Drinking lots of water hydrates the body.  Our mind and body works faster and more efficient when we are fully hydrated.  Eat leafy greens and whole grains.  These are the power food that protect our immune system and helps our organs function as they were meant to.  Eat small portions of protein.  Protein gives us the staying power and strength we need as well as supplies us with B12 that helps to regulate our outlook and mood.  Fruits and vegetables supply necessary vitamins, nutrients and fiber that keep it all moving.  A healthy digestive tract that has a transit time of less than 14 hours helps us to feel clean and think clearly. 
 
If your body is in a healthy state it can handle whatever comes your way.

By trying some or all of these ideas you will reduce the stress in your life.  Once you do that you will feel happier, healthier and look better than you have in a long time.

 
You Deserve to be Healthy!

Drink Up, You Know You’re Thirsty!

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Okay so the subject of water is boring.

We all know we should drink more, it’s good for us…blah blah blah. Been there done that!

But do you really know why?

Our body is made up of 75% water.

You can go for months without food but only days without water.

Drinking more water makes the body light and airy, expanding energy throughout your whole system.

Your digestive systems cannot work properly without water.  Maybe that’s why your not regular!

Constipation, gas and bloating are many times dramatically relieved by consuming 64oz of water a day.

If you are too tight, suffering from stress, have headaches and body tension, you may want to drink more water.

In addition, cravings for sweets can be a sign of dehydration.

Drinking water can reduce and even eliminate these cravings.

A large majority (75%) of Americans are chronically dehydrated.

Regular flushing of the kidneys and liver ensures that dead cells and other waste products can be expelled before they reach toxic levels.

Staying hydrated can prevent premature aging, eliminate pain and headaches, lessen hypertension and promote weight loss.

Drinking water leads to increased energy levels.

The most common cause of daytime fatigue is actually mild dehydration.

For a majority of sufferers, consuming water can significantly reduce joint and/or back pain.

Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.

Soft drinks, coffee, and tea, while made up almost entirely of water, also contain caffeine.

Caffeine can act as a mild diuretic, preventing water from traveling to necessary locations in the body, creating dehydration!

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Timing is also important for water intake.  Upon waking up in the morning it is good to drink a couple of glasses of water to immediately hydrate the body. (make sure you throw in that lemon)

Don’t wait until the evening to get hydrated or you may spend critical snooze time in the bathroom.

Food is filled with water.

Apples are 84% water
Blueberries are 84% water
Cantaloupe is 90% water
Grapefruit is at 91%
Little green peas are only 76% water
Carrots are good for the eyes and are 84%   water.
Spinach comes in at 92% water.
Cucumbers come in at about 90% water.

Grains are 2 parts water and one part grain.

Many vegetables are high in water content and steaming or boiling increases the water content.

So fill that glass or bottle and drink-up, you know you’re thirsty!

What is your favorite trick to make sure you drink 8 glasses of water a day?

Leave your comment below!