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Cinnamon
 Cinnamon helps stabilize and regulate blood sugar, slowing the absorption of food so that you're full for longer periods of time with the same amount or fewer calories. Its sweet flavor can help discourage cravings. Cinnamon helps move fat from the liver so that the body can use it for energy, metabolizing fats more readily. It also lowers LDL bad cholesterol. Cinnamon won't necessarily cause your body to release stored fat or increase metabolism. What it does, however, is normalize the burning and digestion of fat. This can make a huge difference in your weight loss efforts.
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Dear Friends, Happy Holidays and New Years to all. The holidays are upon us and we tend to overeat. Here are some tips for you to follow to keep your weight down. |
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With stress on the rise most people look for comfort. The average person gains from one to five pounds during the six-week period from Thanksgiving through New Year's Day.
I tell my patients to keep a food diary, which is really informative, and then I can guide them to what they should be eating. Next I have them write down exactly what they plan to eat, and have them stick with that. Plan meals, and plan snacks, sometimes you can add a treat but not every day. Make sure that it won't throw off your entire day's meals. Try not to sabotage yourself, and think about what you eat. It takes on the average 20 minutes after you eat for your brain to get the message that you are full. So don't rush after your meal - relax!
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Flour and Gluten-Free Orange Cake
2 oranges
3 eggs
1 tsp baking soda
1/2 cup honey
1 3/4 cups almond flour
Preheat oven 350 degrees
Put oranges in a pot covered with water and bring to a boil. Pour out the water and repeat but simmer 10 mins and pour out the water.
Cut oranges, remove seeds, whirl in food processor
Beat eggs with honey and fold together oranges, eggs and honey, almond flour and baking soda.
Pour into oiled 9" spring form pan and bake for 50-60 mins. Test and let cool enjoy!
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A Client's Success
Where do I begin, or how can two words like "thank you" be enough for what you did for my daughter. She came to you in a very dark-dark tunnel and you gave us hope that there would be a light at the end for her and for us, as her parents, who felt every minute of her pain and suffering. We watched you bring our daughter back to health. You have given her back a normal healthy life. You have taught her and us so much. We will always have a special spot for you in our hearts. Thank You. |
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I hope you got some useful tidbits out of this month's newsletter. Please reach out to me if you feel tired, have pain, or have chronic symptoms that are asking for attention. And feel free to share this newsletter with friends!
Thank you,
Lainy Reicher, ND, CDN, CN
Website: www.woodstockvitalhealth.com |
Continued from Above:
Exercise is important. If you exercise daily or weekly, do not stop during the holidays. Some people get so busy they stop. If you want to avoid adding any extra pounds, keep exercising. It could be a brisk walk; walking after a meal will get you away from the food, making you eat less, and you don't eat seconds. I find that when i am sitting at a table with my friends and we linger, I will keep eating. It's better to get up when you are through and take a walk or remove yourself from the kitchen.
Try eating your fats first. Fat helps you feel full, but it also stimulates your metabolism. So eating these foods first before helping yourself to starchy sides and desserts can help you keep your cravings and total food intake in check.
As a consumer, you are targeted by the junk food system to keep you buying more junk in lieu of real food. By consuming these highly processed products you loose touch with the foundation of healthy eating. Here's the thing: your brain will also become conditioned to crave these unhealthy foods, making it impossible to resist them. Check out a movie called Super Size Me by Michael Moore. This film refers to what I am talking about. For instance when you eat sugar, it triggers production of your brain's natural opioids, a key ingredient in the addiction process. Essentially your brain becomes addicted to stimulating the release of its own opioids as it would to morphine or heroin.
Our bodies are amazing. It takes about 6 to 8 hours to metabolize your glycogen stores and after that you actually start to shift to burning fat. However if you are eating every few hours, you make it more difficult for your body to actually use your fat stores as fuel. Research has shown a beneficial glycemic effect from fasting that resulted in a lower gain in body weight then in non-fasting. Fasting can trigger a variety of health promoting hormonal and metabolic changes similar to those that occur when you exercise.
Fasting has been a part of spiritual practice for millennia. It's necessary for optimal health to normalize your insulin sensitivity. Insulin resistance is a primary contributing factor to nearly all chronic disease, from heart disease, cancer and even diabetes.
Other benefits of fasting:
- Promoting human growth hormone (HGH) production. HGH plays an important role in health, fitness, and slowing down the aging process.
- Lowering triglyceride levels,
- Reducing inflammation and lessening free radical damage
- Normalizing ghrelin levels also known as "the hunger hormone".
If you are healthy and you decide to fast, go slow. There are many options to fasting; you need to discover what works best for you and listen to your body. You can start with a one-day fast and work up from there. Or skip a meal and exercise instead.
We can discuss what's best for your needs and body, if you are interested. Achieving your ideal weight isn't something to only think about at the holidays, it should be a lifestyle. Losing weight and keeping it off can be a challenge, but it can be done.
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