Getting Off The Diet Rollercoaster

Today I want to talk to you about the stuff that doesn’t get addressed every time you go on a diet. The stuff that causes the self-sabotage and negative inner critic.

If emotional eating and yo-yo dieting is a struggle for you, lasting weight loss is truly about doing the INNER work.

If you tend to be like many of the women and men I work with, you’ve tried almost every diet out there. You have lost weight, but you ultimately gained back what you lost… and then some.

If you continue to search for “JUST THE RIGHT diet plan” you will forever be on what I call ‘the diet rollercoaster.’ Diets just don’t work for the long term.

I made this video for you where I share with you what needs to genuinely change for you to lose the weight and keep it off for good.

Click here to watch.

If this sounds like you and you want to get off the diet rollercoaster, I invite you to schedule your complimentary Breakthrough call with me today. You can book now at speakwithlisa.com.

Food and Bone Health

What you need to know to preserve your bones.

Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3’s, like fish oil and flaxseed oil may have bone boosting benefits. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health.

What you should know:

Beans (legumes)
While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.

Meat and Other High Protein Foods
It’s important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your body’s needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.

Salty Foods
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. If it lists 20% or more for the % Daily Value, it is high in sodium. Aim to get 2,400 mg or less of sodium per day.

Spinach and Other Foods with Oxalates
Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium.

Wheat Bran
Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans, 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you may want to take them two or more hours before or after eating 100% wheat bran.

Alcohol and Caffeine

Alcohol
Drinking heavily can lead to bone loss. Limit alcohol to no more than 2 – 3 drinks per day.

Caffeine
Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation. Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.

Soft Drinks
Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us to better understand the link between soft drinks and bone health, here is what we know: The carbonation in soft drinks does not cause any harm to bone. The caffeine and phosphorous commonly found in colas may contribute to bone loss. Like calcium, phosphorous is a part of the bones. It is listed as an ingredient in colas, some other soft drinks and processed foods as phosphate or phosphoric acid.

Some experts say that Americans get too much phosphorous, while others believe that it is not a problem as long as people get enough calcium. The harm to bone may actually be caused when people choose soft drinks over milk and calcium-fortified beverages.

Luckily you can help make up for any calcium lost from these beverages by getting enough calcium to meet your body’s needs.​​​​​​​​​​​​​​

February is Heart Health Month

Heart disease is the #1 leading cause of death for women in the United States.

Though typically heart disease is thought of as a “man’s disease” it kills as many women as it does men.

64% of women who die suddenly of coronary heart disease have no prior symptoms.

While some women have no symptoms, others experience what’s called angina (dull, heavy to sharp chest pain or discomfort), pain in the neck/jaw/throat or pain in the upper abdomen or back. These may occur during rest, begin during physical activity, or be triggered by mental stress.

Women are more likely to describe chest pain that is sharp, burning and more frequently have pain in the neck, jaw, throat, abdomen or back.

Sometimes heart disease may be silent and not diagnosed until a woman experiences signs or symptoms of a heart attack, heart failure, an arrhythmia, or stroke.

These symptoms may include:

Heart Attack: Chest pain or discomfort, upper back pain, indigestion, heartburn, nausea/vomiting, extreme fatigue, upper body discomfort, and shortness of breath.

Arrhythmia: Fluttering feelings in the chest (palpitations).

Heart Failure: Shortness of breath, fatigue, swelling of the feet/ankles/legs/abdomen.

Stroke: Sudden weakness, paralysis (inability to move) or numbness of the face/arms/legs, especially on one side of the body.

Other symptoms may include: confusion, trouble speaking or understanding speech, difficulty seeing in one or both eyes, shortness of breath, dizziness, loss of balance or coordination, loss of consciousness, or sudden and severe headache.

Here are some risk factors you need to be aware of:

High blood pressure, high LDL cholesterol, and smoking are key risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

Here is what you can do to prevent and decrease your risk of heart disease:

1) Go to your doctor annually and know your numbers! You want to know your cholesterol, triglycerides, C-Reactive Protein and Hemoglobin A1C.

2) Know your family history. Genetics play a key role though you can change how your genes are expressed by having a healthy lifestyle.

3) You have to have a healthy diet. If heart disease is in your family, eating unhealthy processed foods has you rolling the dice. The food you choose can make you ill or keep you well. You have a choice to choose a healthy lifestyle or unhealthy lifestyle…let’s choose healthy.

4) Add a variety of colored fruits and vegetables to your meals daily. These foods are high in anti-oxidants which are also good for fighting cancer. If you start adding some veggies to your meals and snack you will find yourself feeling fuller longer and perhaps even dropping a few pounds. Adding whole grains in the proper portions, beans, low fat dairy and lean protein is also important to a healthy diet.

​​​​​​​5) Reduce the sugar in your diet. Studies show that sugar causes inflammation in the body which has a direct correlation to heart disease.

6) Add healthy fat. We need fat in our diets to lose weight and have healthy skin, hair and nails and our organs need healthy fat as well. This includes, olive oil, nuts, seeds, avocados, fatty fish and taking Omega 3 Fatty Acids.

7) Get in some physical activity at least 3x a week. Even if you dont have a gym membership you can move your body. Go up and down some stairs, talk a walk, walk the dog longer or dance in the house to your favorite music. Just get moving!

8) If you are 20+% over a healthy body weight for your height, losing 10% can change your blood lipid profile. But the caveat to this is if you are muscular as muscle shows up higher on the scale.

9) STOP SMOKING!!!! There is nothing more to say about that.

The bottom line is that you need to take care of yourself. Your body is your vessel that takes you through your entire life. Just because you can’t see the inside doesn’t mean you should take less care of it than what’s on the outside.

So if you are young, start now! You will be thankful later.

​​​​​​​If you are at your midpoint, it’s NEVER too late to start to take care of your health and most chronic health conditions can be reversed with diet and exercise.

Never be too busy to be healthy.
Don’t take your health for granted.
You won’t know what you’ve got until it’s gone.