Things That Could Be Prohibiting Your Weight Loss

When it comes to exercise and nutrition, so many of us (I absolutely include myself in this at times!) utter the oh-so-common phrase (or something to the extent of): “I know what I should be doing, I’m just not doing it.” Or as we sheepishly hand over a diet journal find ourselves saying “this was a weird day!” As always, no judgements here! But lets be honest with ourselves….was this really such a weird day? And if we still aren’t doing it (whatever you might think “it” is), do we actually know? Because I think that if we genuinely had a clear and deep understanding of not only what may be making us overweight, but also that those very same things may very likely be leading to energy dips and spikes, fatigue, insomnia, skin problems, depression, dysregulated blood sugar, and the list could go on and on, we might just find it easier to make different choices. So, on that note, lets look at a list of things that might be leading to weight gain or prohibiting weight loss, not to mention a host of other problems:

Sugar

This may be the most obvious and/or known factor that most people think of. Sugar directly impacts our insulin levels, which is a fat-storage hormone whose job is to regulate blood sugar (this is the dysfunctional hormone with diabetics). When we eat too much sugar (more glucose than the body can use as energy, which we actually don’t need much of since fat is the bodies’ preferred fuel source), the excess is then converted to fatty acids by the liver and stored as fat cells. Sugar does not just mean white, table sugar, but also includes any processed flour like pastries, pasta, bread, and most store bought cookies/cakes/sweets….these all have the same effect on the body. Yes, fruit is sugar too, however it is encased in fiber so slower burning and paired with lots of vitamins and minerals. Remember, when items say no or low-fat, it is usually made up for in the form of sugar, which is a much bigger contributor to weight loss than good fats.

Lack of Good Fats

I’ve talked about this before, and hopefully you’re thrilled as always to know that you need to be eating fat! Real, delicious, good quality fats like coconut, olive and flax oil, grass-fed butter, ghee, raw nuts/seeds, avocados, and animal fats from grass fed and organic meat, poultry, and wild caught fish. Our cells (particularly brain cells) need fat to survive, thrive, and communicate effectively. When we deprive ourselves of these fatty acids, we are left with cravings, over-eating, and weight gain. In their fabulous book Eat Fat Lose Fat, Sally Fallon and Dr. Mary Enig point out, “How effective have the recommended low-fat diets…been, given 97 million Americans (thats’ 64%) are overweight, according to a published in the October 2002 Journal of the American Medical Association.”

Gluten

This is another big one that I’ve touched on many times, but can play a big role in weight loss resistance and/or weight gain. First and foremost, if you look at most gluten-containing foods, you are looking pretty much exclusively at processed and refined foods that typically come paired with refined sugar. Gluten is a very pro-inflammatory food, which besides being a factor in obesity is a precursor to many (if not all) disease, ranging from arthritis to cancer to autoimmune disorders. Many people fall somewhere on the spectrum of gluten sensitivity (whether it be minor to a severe allergy like celiacs), and whether this sensitivity is undiagnosed or not, our weight loss efforts and overall health are guaranteed to be bettered by going gluten-free. There is no nutrient value to gluten.

Sleep and Stress

Yes, its true…and scary because it feels like it these two can be by far the least under our control. Whether it be a job that has you working long hours, a family to take care of, or a myriad of other life stressors that happen (especially when we live in big urban areas), there’s no disagreement that these are tough. But its important to focus on what we can change, instead of dwelling on what we can’t. Lack of sleep and stress directly impact our cortisol levels, which is a major stress hormone released by our adrenal glands. With too much or too little cortisol, our bodies really are unable to lose weight, and we tend to gain weight around our midsection (giving us that lovely ‘spare tire’ look). Aside from weight management, out-of-balance cortisol levels can lead to a host of serious problems and impacts our blood sugar levels, resulting in the sugar and carb cravings mentioned above. Strive for 7-9 hours a night, and research sleep hygiene for more detailed suggestions. If you’re able to take naps throughout the day, this is a very restorative practice, as well.

Environmental Toxins

As animals, we store toxins in our fat cells (which is why it is so crucial to consume organic and grass fed animal products). Our bodies are really intelligent, and if our fat cells are full of toxins, the body tries to resist burning them. Brilliant, right? Absolutely, but not so brilliant if we want to lose weight. Living in a major urban center, we are exposed to chemicals and toxins every day from water, air, food, and homecare and cosmetic products. Even if we can’t be perfect, it’s essential to try and minimize our exposure as much as possible, as they can cause serious hormonal disturbances ranging as far as infertility. Avoid plastic water bottles, buy organic body care products like shampoo, toothpaste, soap, etc, and as we’ve talked about before, organic food.

Refined and Processed foods

Most of the reasons that refined and processed foods interfere with weight loss/lead to weight gain overlap with factors already discussed. I like referring to Michael Pollan’s observation that if our great, great grandparents wouldn’t recognize something as food, OR if we can’t pronounce the ingredient list, it’s probably not the best choice. Packaged and processed foods are heavily refined, mostly for the sake of shelf-life (which equates to more money made by the producer). These foods contain chemicals that our bodies do not recognize, and are typically comprised largely of sugars, chemicals, and (sometimes) MSG. Yuck.

Food Sensitivities/Allergies

Another major factor in weight loss are repeated exposure to foods that we may be sensitive to. Many of us have lived with certain symptoms for so long (digestive, mental, emotional) that we now consider them the norm/don’t recognize them. Eating foods to which we are sensitive leads to inflammation, and inflammation is a contributor to weight gain. Discovering food sensitivities can be tricky, and working with a nutrition professional can help. Common allergens include casein (found in dairy), gluten, and soy. 

Dehydration

The last factor I want to mention is dehydration, which can trick us into feeling hungry when really we are just thirsty. Sometimes, something as simple as drinking a glass of water when we feel a sugar craving coming on can make the craving subside. Being fully hydrated is also essential for the function of pretty much every cell in our body. Strive to drink approximately half of your body weight in ounces (example, if you weigh 150 lbs, go for 75 oz of clean, filtered water per day). Buy a stainless steel water bottle and keep it with you all day. Also important for flushing the system of toxins (and remember, toxins can equal resistance to fat loss).

Easy Taco Salad

Being a resident of San Francisco, there are taquerias galore on every other corner...most serving an amazingly delicious, authentic array of foods. Back in my pre-nutrition minded days, a giant burrito was definitely my go to food to eat out. Its hard to go wrong when there is cheese and guacamole involved. Nowadays, while I still eat both (raw, and in moderation) cheese and guacamole, I don't eat the tortillas. This makes going out to taquerias not quite as fun! Several days ago, I created this "taco salad" recipe (minus the taco), and it was delicious! Enjoy!



INGREDIENTS (use whatever quantity of each you like):

Shredded lettuce
diced red onion
chopped tomato
nitrate free, crumbled bacon
organic salsa (homemade or store-bought)
ground meat of your choice (I used ground chicken, but any kind is fine, as long as it's organic poultry or grass fed beef/lamb, pasture raised pork)

TACO MEAT SEASONING:

1 tbsp chili powder
1 tbsp cumin
1 tbsp paprika
1 tbsp onion powder
2 tsp oregano
2-4 cloves minced fresh garlic if desired
pinch of red pepper flakes

INSTRUCTIONS:

MEAT:

Mix all seasonings together with about a cup of water and set aside. Brown the ground meat in a pan and drain, and then add the seasoning mix to the pan. Continuously stir on medium heat until the water is evaporated, then its done!

SALAD:

Mix all ingredients together. Done. Top with sliced avocado and/or crumbled raw cheese)

DRESSING (the best part):

Combine the following (play around with quantities as desired, hard for this to go wrong!):

minced fresh garlic
1 small, ripe avocado, mashed
2-3 tbsp fresh, chopped cilantro
dash of cayenne if you like spice
sea salt and pepper to taste
olive oil
fresh squeezed lime juice

The Importance of Sun and Non-Toxic Sunscreen

Hello! I hope you have all been enjoying the longer days filled with sunshine, I know that here in San Francisco it feels like summer is just around the corner.

On that note, I'd like to talk about skin health and sunscreen. I'd imagine that most of us (myself included) were raised slathered in sunscreen and inundated with the notion that sun exposure is dangerous and will give us cancer. Now, thats not to say that continuous, extended overexposure to the sun will not cause damage, but getting the right amount in a safe way is necessary to our meet our bodies nutrient requirements! Particularly, that of Vitamin D, which plays a crucial role in our overall health. 

Benefits of Vitamin D

• Increases cardiovascular function
• Promotes optimal cholesterol and blood pressure levels
• Increases muscle strength
• Essential for a healthy immune system, strong bones and teeth, and kidney function

2 Types of Sun Rays

• UVB: This type of sun ray is the "good" kind. It helps your skin produce Vitamin D, and is most prevalent mid-day.
• UBA: This type of sun ray is the "bad" kind. It penetrates the skin on a deeper level and can cause free radical damage, which is damaging to our cells. This type of ray is most prevalent during the morning and late afternoon hours. These are also the rays that can more easily penetrate through clouds, giving you those burns you didn't see coming.

So, how do I get the effects of Vitamin D without the sun damage???

While Vitamin D supplementation has been all the rage recently, getting natural sunlight is hands down the best way to absorb sunlight, as it allows our bodies to naturally produce the most beneficial form of the vitamin, vitamin D3, essential for proper cell and organ function. Safe, limited sunlight exposure without sunscreen is not only beneficial, but important. This means about 20 minutes per day with skin exposed. According to Dr. Mercola, here are a few reasons why:

"Safe sunlight exposure has also been shown to protect against as many as sixteen different types of cancer, including breast, colon, endometrial, esophageal, ovarian, bladder, gallbladder, gastric, pancreatic, prostate, rectal, and renal cancers, as well as non-Hodgkin's lymphoma."

It is a good idea to think about covering up with sunscreen and protective clothing if you find yourself in a situation with unavoidable extended sun exposure. However, keep in mind that out of all body care/hygiene products, sunscreen is the most toxic, with a myriad of scary cancer causing chemicals. Below is a list of chemicals to avoid, and some great alternative brands, also courtesy of Dr. Mercola (www.mercola.com).

Book Review: How the Internet Affects our Brains

I will begin this post, which is of a slightly different genre than usual, with pointing out the stark irony of sitting at my computer on a beautiful Saturday morning blogging about how the overuse of computers and internet affects our brain chemistry. So with that stated and understood, here goes! And I will be going to the beach later, sans computer! Maybe I'll be crazy and leave my phone at home, too...

Over the last month, I have been reading a fantastic (yet scary) book entitled What The Internet is Doing to Our Brains: The Shallows, by Nicholas Carr. While it may seem strange that I am talking about this subject on my nutrition and fitness blog, remember that life is all about balance, and even if we eat well and train hard (hard=smart), without exercising our brains by creating space and fostering true reflection and deep thought, but instead hopping from one website to the next all day every day, we do not have balance. I am often guilty of not striking a healthy balance between these worlds, so reflecting on the subject is as beneficial for myself as it (hopefully) will be for you!

We live in a modern, urban world filled with endless stimuli and demands. I, for one, work in the financial district of San Francisco, and buzz around daily from one client to the next, constantly texting and emailing over scheduling and other logistical matters. I am very 'on' all day. Although I love what I do, when I get home my head is often buzzing and scattered. Progressively over the last year or two, I have noticed small and steady changes in my ability to calm this scattered-ness. Whereas I used to be an avid journaler, reader, and thinker (and I still like to think of myself as all of those things), I've had to admit recently that it has become harder to sit down and truly focus on these linear, deep-thinking, and reflective sorts of activities.

In speaking of the impact constant internet browsing has on our brain, Carr notes that it has allowed "thoughtful people to slip comfortably into the permanent state of distractedness that defines the online life." He later goes on to discuss how search engines (mainly Google, now both a common household noun and verb), have strong financial incentives to ensure the above mentioned mental state holds true. "The last thing the company wants is to encourage leisurely reading or slow, concentrated thought. Google is, quite literally, in the business of distraction."


I am not going to delve into much more of a book review (you can read it and decide for yourself!), or attempt to defend both side of the arguments for and against extended internet browsing (of which there are many valid points). I would never discount the many benefits of widespread access to information via the web, it is absolutely incredible and beneficial, and many studies show greatly increases our ability to multi-task. However, with this increased ability to do many things at once (which can benefit us in our fast paced jobs and lives), we may also be decreasing our ability to focus, reflect, and calm down. 


As mentioned above, I am not preaching anything or making a call to action that we all immediately abandon our computers and head for the woods (although that kind of sounds nice!!). I am simply suggesting that we all (myself very much included) evaluate the ways our use of the internet and computers is affecting our thought patterns and daily lives, and, if necessary, consider what changes may be beneficial to ourselves, our relationships, and our overall quality of life.

And while you're thinking about that, sip some Tulsi Tea for adrenal support, because this stuff can be stressful :)

Heartburn is NOT a Tums Deficiency!!!

Heartburn is a common condition many have experienced, and unfortunately comes up (quite literally) all too often. Whether your symptoms are minor or major (and I will list symptoms more in detail momentarily) they are typically stemming from one root cause which is ironically and detrimentally the opposite of our commonly held conception that we have too much stomach acid. In actuality, heart burn and related symptoms are most commonly caused by too little stomach acid (Hydrochloric Acid, HCL for short), not too much! Allow me to explain...

HCL is a potent acid necessary for crucial functions like breaking down proteins into amino acids (a process called proteolysis), the assimilation of B vitamins, signaling the pancreas to release digestive enzymes, and killing off microscopic pathogens to prevent us from getting food poisoning. Our stomach environment is acidic, and should/needs to be that way in order to effectively carry out these tasks. Unless we have a gastric ulcer, the stomach is equipped with a mucosal lining meant for containing stomach acid, and we should not "feel" this natural and desirable state of acidity. So the question remains, what is happening when we do?? 


From the moment food enters our mouth and we start chewing it (which I hope you are all doing WELL, as this in and of itself can lead to the symptoms we are discussing), our digestive process is signaled to begin. Once chewed food enters the stomach, HCL and other digestive enzymes are waiting to begin breaking everything down and denaturing proteins, producing an end product called chyme (a delightful mixture of HCL and broken down food). Now, the problem lies in the situation where our stomach environment lacks the necessary acid to break down this food. When this happens, the following symptoms may occur:

• Burning sensation (heart burn)
• Frequent gas and belching after meals
• Feeling that food is just "sitting" in our stomach/not being digested
• Constipation and/or diarrhea
• Undigested food in stool
• Frequent food poisoning, bacterial infections, parasites
• Candida overgrowth
• Constantly cracking fingernails
• Receding gums (periodontisis)
• Multiple food sensitivities (due to undigested proteins)

Fun!!! So again, why do these things occur? Well, lets be clear that heart burn is not a Tums deficiency! All too commonly, people use antacids to relieve their symptoms on a very regular basis, suppressing our already low HCL levels. HCL is responsible for signaling opening and closing of the lower esophageal sphincter (the valve allowing food to pass from our esophagus to our stomach) and also the opening/closing of the pyloric sphincter (valve allowing chyme to pass from the stomach to the small intestines). When we do not have enough HCL to carry out these tasks, particularly controlling the lower esophageal sphincter, stomach acid is therefore able to pass into the esophagus, which is an alkaline (non-acidic) environment. We then feel that burning sensation, and try to calm it with antacids.

SO HOW DO I KNOW IF I HAVE LOW HCL, AND WHAT CAN I DO ABOUT IT???

• First of all, you can self-administer this simple and harmless at home test with beet juice to get an idea if you are low in HCL. See below for more details.
• Use natural digestive aids like 1-2 tablespoons of raw apple cider vinegar in room temperature water OR 1-2 tbsp organic, fresh lemon juice in water 20 minutes before a meal. Another option is the use of digestive bitters.
• High carbohydrate diets (particularly refined carbs like white flour, sugar, processed breads, pastries, grains) can worsen symptoms. Stick primarily to a whole foods diet of quality protein, lots of organic vegetables and fruits, and lots of high quality saturated and unsaturated fats.
• CHEW YOUR FOOD!!!
• Relax (all the time, but especially when you eat). When our nervous system is in its' sympathetic state (aka, fight or flight mode) we physically cannot digest foods. It is essential to be in a parasympathetic state, which does allow digestion to occur. Take 10 deep belly breaths before eating, and try your best to be sitting down, no distractions.
• If the above doesn't work, consult a professional about supplementing for a time with HCL tablets, but not if you have or suspect having an ulcer.

AT HOME BEET JUICE TEST

This test is not 100% accurate, but can definitely give us an idea of our HCL levels. For a few consecutive days, drink about 4 ounces of fresh, pure, organic beet juice with a bit of protein. You may be able to find this at your local juice bar, or steam beets on your own, chop, and put in a blender with some water. Record what color your urine is over these days. If we have enough HCL, the red pigment (betalaine) of the beets should be neutralized and your urine will not appear pink or red. 

Raw Avocado Chocolate Mousse

If you find yourself with a sweet tooth, or just want to seriously impress your friends at a dinner party and have them leave convinced that alternative, healthy desserts can be absolutely as delicious (if not more so) than processed sweets filled with refined sugar and grains, then I strongly suggest trying out this recipe!

This whole foods recipe takes only a few ingredients and a blender. The main ingredient is avocado, which is an incredibly versatile food! Lets take a look at some of the health benefits from one of my favorite website, whfoods.com:

• High in essential nutrients such as folate, vitamins K, C, B6 and B5, and potassium and fiber
• Proven to improve hearth health, primarily because it contains oleic acid essential to the cardiovascular system.
• Avocados contain many anti-inflammatory properties
• Full of healthy monounsaturated fats
• Promotes/supports blood sugar regulation

These are just a few of the many wonderful benefits of avocados, not to mention they are just delicious. Try out this great recipe for another way to incorporate this nutrient dense food into your diet!

RAW AVOCADO CHOCOLATE MOUSSE

Ingredients:

1 avocado

1 banana

2 tbsp full fat coconut milk (or almond as a 2nd choice)

3-4 tbsp raw cocoa (or cacao) powder

1/2 tsp vanilla (more or less to taste)

cinnamon and sea salt to taste

Instructions:

Couldn't be easier! Cut open and scoop out the avocado. Throw everything into a blender (or use a hand blender), and mix until creamy. Taste and adjust spices if need be. I served mine with raw cacao nips sprinkled on top, I bet sprinkling a little bit of orange zest could be delicious, too. Be creative!

Wellness and Loving Ourselves

"I celebrate myself, I sing myself," ~Walt Whitman




After reading the above quote, you may be asking yourself, "what does this have to do with nutrition?" I've been thinking a lot lately about the importance (and difficulties, at times) of truly respecting and loving ourselves, and the impact this has on our overall state of wellness. We can nourish our bodies with the best of foods, or physically sculpt them through exercise in a way that is aesthetically pleasing, but if we lack genuine love for ourselves (bodies, emotions, and minds), much of this hard work in other realms of life (nutrition and exercise, for example) is largely undermined. Now, this is not an excuse to eat a package of twinkies if you're having a bad day because it "doesn't matter" (if only it were that simple, right!?). Remember, life is all about balance. So, lets explore one key component to this balance (that I, right along with you, am ever-cultivating), self-love.


We've talked a lot about stress and its' impacts on our mental and physical well-being. Susan Albers, PsyD. in her book Eating Mindfully (see, it does tie into nutrition!), notes that "your mind is in a permanent state of 'go.' Thinking, dreaming, scheming, calculating, processing, contemplating are just a few examples...there is a lot of content or 'stuff' on your mind, but rarely do you slow down and observe what you do with it." For myself, I find that all too often, when my mind is scattered and constantly one step ahead of the present task, a large reason for this occurrence is because it is looking to fill some sort of void. Perhaps it is seeking to fill this void with food, external love or admiration from others, or material possessions. Of course no one can argue that all of those things are important, we all need food, love, and a certain amount of things in our lives. But it is not these things that should create our happiness and sense of worth, this is a state that must be achieved through genuine love and respect for ourselves. This is where emotional eating comes into play, which we'll discuss in a moment. Going back to Albers idea above, when our minds are so constantly on-the-go (and living in a big city makes this hard to avoid) it becomes much easier to focus on our to-do list, relationships with other people, and sometimes even easier to think about what's not going well (or how want it to go) instead of what is. 

Now lets take a quick look at how this relates to eating and health. Albers also makes the astute observation that:

"When you are stressed and emotionally in pain, your body's natural immunity decreases. If you are stressed out about your weight or your out-of-control eating, you may spend more of your time reacting to and dwelling on the painfulness of your problem rather than dealing with it directly. However, resisting all traces of suffering will further limit your ability to overcome stress...there is wisdom to be learned in suffering."


Again, while some of us may "treat" emotional pain (trying to fill a void) with food, others may take this same approach through seeking affirmation from others, accumulation of wealth, emotional detachment, or even obsessively controlling diet and exercise (which could manifest as an eating disorder on one end of the spectrum) I imagine we do this because it's much simpler to control these factors in our lives...wouldn't it be great if we could achieve ultimate joy, happiness and fulfillment by just exercising and eating right? Don't get me wrong, this (for many reasons both mental and physical) can help, but it is absolutely necessary to couple this with a cultivation of gratitude and love for ourselves.

Ok Rachel, this is vague and a little hippy-dippy (get over it, I'm from Portland, what do you expect?). And I by no means claim to be an expert in the field. As I said right off the bat, I am very much on my own path of cultivating these important skills. So what are some tools we can use??

• Create a list of things you are grateful for.
• Consider (and write down) all of the reasons you are amazing, including skills, talents, accomplishments, and mental, emotional, and physical qualities.
• Reflect on your patterns of negative self talk, and ask yourself why you have these thoughts and where they are coming from. Don't judge yourself for having them, but simply observe. Realize that these thoughts are largely untrue.
• Look at your relationships with others and ask yourself if they are mutually healthy and serving both parties. If not, consider why and what you can do to change them. Of course it's not always so simple, but perhaps some of these connections are being held onto only out of self-doubt.
• Consider that, like meditation, cultivating self-love and compassion is a practice that we need to actively work on every day. The first step is recognizing on an intellectual level that some sort of void may exist, but the next (and harder) step is change.

These are just a few ideas that I thought of, and I'm sure you can think of many more! I challenge you (and myself) to really take some time to think about this stuff, as we cannot achieve optimal wellness without knowing we are awesome. As Mae West so eloquently states:

"I don't like myself, I'm crazy about myself!"