Nevilution

11/18/2021

What happens after a THANKSGIVING BINGE and 6 tips to make yours less harmful

THE GOOD NEWS: the excess calories you eat turkey day won’t be stored as fat. They will, though, if you take Thanksgiving DAY and make it a THANKSGIVING week or month.

The majority of the pounds gained seen on the scale after a binge are mostly water and waste; especially if the binge was on carbs. (Carbs store water which is why many of us love the initial result of a low carb diet/fast- water just flushes out and makes us feel lighter even though there is no true fat loss.)

THE BAD NEWS: this doesn’t mean your body isn't affected by this indulgence.. in fact, a couple of days a week of overeating (no matter what week it is) can result in your insides functioning like someone who overindulges daily. This can cause weight/fat gain over time for more reasons than just the excess calories- read on.

Over 90% of serotonin is in our guts (gut= second brain) and serotonin plays an important role in regulating our weight (and our moods…ie depression can be helped by eating better!) Our gut health in general can determine if we are obese, or skinny, have anxiety, or even depression.

WHAT YOU EAT AND HOW MUCH FEEDS YOUR GUT BACTERIA (for better or worse) and thus affects your serotonin production (amongst other things).

If you overeat (especially on sugary, fatty, foods), the population of bacteria gets less diverse and can result in gut mechanisms that drive down the ability to feel satisfied after eating, promote weight gain, and can interfere with a healthy metabolism.

The best things for a healthy gut: 1. eating whole, unprocessed, lean meats and veggies 2. eating these in a quantity that is appropriate for our unique caloric needs

SO WHAT CAN YOU DO THIS HOLIDAY SEASON TO COMBAT OR ATTENUATE THE HARMS OF OVEREATING?

1. Decrease/eliminate/ or change what appetizers are served. The main meal is enough people! We don’t need loads of fattening rich apps too. So put out fresh veggies and hummus, steamed edamame, fresh fruit.. these are water based and can fill us up just enough without a ton of calories but we will still have room for the main dishes. These are also good-gut options!

2. Start the meal with protein and whole non-starchy veggies. Think- turkey and salad/green beans (not green bean casserole!)/asparagus/broccoli/etc. This will fill you up so you are less likely to overeat on the not-so-healthy things.

3. Watch your alcohol intake- alcohol inhibits any sort of fat burning and can increase your appetite as well as lower your inhibitions to grab that 2nd or 3rd dessert, helping of stuffing…Not to mention- can pack loads of calories.

4. Keep the food off the table- set your meal up to where guests have to physically get up to serve themselves. Studies have shown that you consume less when you actually have to work for it =). Pro-bonus-tip - USE SMALLER PLATES. We eat less when we can't put as much food on it!

5. Go for a nice long walk/run (some sort of activity) the morning of AND a nice post-feast walk. The walk after is more crucial If you have to pick one.

6. Take a high quality probiotic this holiday season or year-long. I like the medical-grade, high potent: Visbiome, https://www.visbiome.com/ the great priced and all-around good one from AdvoCare https://www.advocare.com/120722087/store/product/w3812-probiotic-restore-ultra , and a fellow registered dietitian formulated chewable called Loser’s Chews https://www.loserschews.com/ .
PS I only have an affiliation with Advocare if you use this link. I do not get paid for purchases through the other links.

Happy Holiday Season!!

With both probiotics and vitamin D3, Losers’ Chews are an essential component in maintaining a healthy microbiome. Losers' Chews are sugar-free, chewable and include prebiotics to provide the best possible environment for probiotic bacteria to flourish. They also do not require refrigeration.

08/13/2020

“Change happens when the pain of staying the same is greater than the pain of change.” Tony Robbins

If you don’t do anything to change what you complain about then you continue to feed into your misery. If you are really sick of it, do something different.. even if it is something small.. just act.
And if your misery is related to nutrition and or exercise, I can help!

11/24/2019

10 QUICK TIPS ON HOW TO ENJOY THANKSGIVING WITHOUT GAINING WEIGHT!

1. Move move move - try to only sit during eating time. If you're doing the cooking- good for you! You'll be busy enough prepping that you may not be doing much munching or sitting.

2. Drink 8oz water every hour or more!

3. Go for a nice long walk before and or after you eat.. It’s even better if you can get in an intense workout before you eat! That way what you eat can go to fueling your muscles and restoring used glycogen in your liver.

4. Load up on non-starchy veggies and protein or broth based soups before main course. Or at the minimum have a higher protein snack bar before main meal. If you are not RAVENOUS when the big event comes you won’t eat as much. Its that simple.

5. Eat slowly, being thankful for each bite. The slower you eat the less you eat.

6. Don't deprive yourself but just be sure to recognize how much you are putting on your plate. The majority should be protein and veggies and that sweet potato casserole with brown sugar and marshmallows is a dessert- not a veggie! The average Thanksgiving plate with dessert is 3000 calories.. and that is only if you have one plate, no apps, no alcohol, and no other meals that day. This is way more than most people need in a day.

7. Don't drink your calories if at all possible. It all adds up and sodas and fancy mixed drinks can pack a ton of calories and lead to more eating!

8. Before you go in for seconds and thirds ask yourself- am I really hungry or am I just liking the way this tastes? Chances are it is the latter.

9. Send as much home with guests as possible. Make this Thanksgiving Day truly ONE DAY.. not 3-4. Treat Friday, Sat, Sun, as a time to get back on track and get some extra exercise in.

10. Finally- Friday- use that stored glycogen to get a KILLER WORKOUT. Push harder on your cardio session and challenge your weight when it comes to strength sessions.

HAPPY THANKSGIVING!!

11/16/2019

PUMPKIN PIE CHEESECAKE LOW CARB MAKEOVER!

Check out the difference in the nutrition of these two recipes. TASTE IS NOT COMPROMISED by substituting only 2 ingredients. I changed the crust from traditional graham cracker variety to a pecan crust (ready-made!) and changed the traditional white sugar to erythritol (a monkfruit blend). I did switch one of the cream cheese packages to the low fat version but kept the other cream cheese the same.

MORE PROTEIN!
FEWER CALORIES!
LESS SUGAR!
LESS CARBS!

Thanks to All Recipes for the original recipe.

https://www.allrecipes.com/recipe/13477/double-layer-pumpkin-cheesecake/

MODIFIED INGREDIENTS
8 oz, 1/3 less fat cream cheese
8 oz, Original cream cheese
1/2 C Organic Pumpkin
2 large, Egg
1 tsp Pure Vanilla Extract
1/2 C Monkfruit Sweetener (Net Carbs)
Pecan pie crust by Diamond, ready-made

Follow same directions as link above to make.
ENJOY!

10/29/2019

QUICK LABEL LESSON FOR THE DAY:

USDA Organic seal = the product and ingredients are “non GMO.” (Amongst other
requirements).

It’s redundant marketing when manufactures or sales people say a product is “USDA Organic” AND non-GMO.

If you want to avoid GMO’s (not suggesting you should or shouldn’t) then eat USDA Organic and you’ll be good!

Keep in mind “made with organic ingredients” does not mean the same thing as the USDA Organic seal but does mean the manufacture did not use GMO’s. **

** Made with organic** products can’t use the USDA organic seal, but must identify the USDA-accredited certifying agent.
This category must contain at least 70 percent certified organic ingredients (not including salt or water). These products may contain up to 30 percent of allowed non-organic ingredients. All ingredients – including the 30 percent non-organic ingredients – must be produced without GMOs.

07/20/2019

Whoop!

Florida can limit who gets to give dietary advice, a federal court ruled. The ruling came in a lawsuit filed by a health coach who was fined for practicing without a dietary license. Heather Del Ca…

03/18/2019

Canada's New Food Guide Nails It. The US is Still in the Dark Ages

Thanks Fooducate for this update!

The Canadian government recently released its 2019 Food Guide, which plays a similar role to the USDA's Dietary Guidelines. In the US, the Dietary Guidelines are updated every 5 years, with the last one published in late 2015. In Canada, it took 12 years since the previous version was released. In the decade plus since, somebody did a great job.

Here are the main points:
Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.
Choose foods with healthy fats instead of saturated fat
Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.
Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat
Choose healthier menu options when eating out
Make water your drink of choice.
Replace sugary drinks with water
Use food labels
Be aware that food marketing can influence your choices
Compared to the USDA's guidelines, which are dictated by the interests of food and agriculture lobbies, this is a revolutionary document. For starters, it's short and sweet. The USDA Dietary Guidelines is pages upon pages of drudgery and obfuscation.

Canada's Food Guide explicitly says to replace saturated fats with healthy fats; it tells people to opt for plant based protein sources. The USDA guidelines, shaped in part by the beef industry that it supports, merely says to limit saturated fats.

The USDA guidelines push milk down people's throats, due to the dairy industry's powerful lobby. 3 cups of milk a day? Not it the Canadian food guide. Furthermore, the Canadian guide explicitly says to reduce sugary milk beverages.

In Canada, they figured out that fruit juice is NOT equivalent to fruit, and recommend drinking water instead. In the US, the beverage lobbies are too powerful to let such a recommendation pass.

Last but not least, the Canadian guideline warns consumers about the perils of food marketing and how it can lead to bad food choices.

With the USDA's 2020 Dietary Guidelines set to be published next year, we dearly hope the folks at the USDA are paying attention to our friends from the North.

02/03/2019

Think all potatoes are "bad" or "fattening," or think SWEET POTATOES are far more nutritious since regular potatoes are "WHITE?" You may want to check this article out. Bottom line: you are probably wrong =)

Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in your diet.

03/01/2018

IIFYM- Say What?! What is it and my take.

You may have seen this "diet" on social media lately.

It stands for If It Fits Your Macros.

Basically- if "it" fits your macronutrient % goals then you can eat it. As long as your total intake fits within these (arbitrary) % goals then you should lose weight (gain muscle, lose fat, etc).

1st- "macros" are Carbohydrates, Protein, and Fat. In general with IIFYM, say you are told or you decide that you want to eat a higher protein diet (>30% of calories from protein) and a lower carbohydrate diet(