Posts by Kyra Mark Miller

Eating More Fibre

Posted by on Nov 18, 2013 in Featured, Health, Uncategorized | Comments Off on Eating More Fibre

Eating More Fibre

(Image: ‘Red Bean Black Bean Rice Grain’ by khunaspix/ FreeDigitalPhotos.net) Whether you have been told by a practitioner, or simply heard the recommendation on a TV advertisement, it is likely that you are not consuming enough fibre in your daily diet. The average North American does not consume enough fibre in their diet. The recommendation is to consume roughly 28 grams of fibre per day, but North Americans tend to consume just half that. Too little fibre in the diet can cause digestive problems as well as more serious problems if levels are consistently low. There are two basic types of fibre, insoluble and soluble. Insoluble fibre adds bulk to your diet and aids in normal bowel movements and colon health. Whole grains, bran, nuts, fruits and vegetables are good sources of insoluble fibres. Soluble fibre is found in oats, beans, peas, apples and other fruit, and berries. It has been shown to lower cholesterol levels and reduce the risk of heart disease. Fibre’s effects have also widely been studied in what is termed the “second meal effect” of dietary fibre. The second meal effect states that consuming a fibre rich meal not only increases satiety at the time of consumption, but it also has the potential to decrease the blood glucose response in the next meal. This is to say that consuming fibre will make the body more responsive to insulin in a subsequent meal, therefore clearing blood glucose (sugar) from the meal more readily for efficient usage. There are some simple ways to increase your fibre consumption. Read food labels to see whether or not the food has added fibre benefits. Chose whole grain breads, and add vegetables to your meals. Top salads with beans and nuts. When consuming more fibre than normal, it is important to consume plenty of liquids in an effort to minimize gastrointestinal discomfort. Looking for some help in getting on track with your nutrition? A nutritionist can...

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Are weight loss supplements helpful in losing weight?

Posted by on Aug 8, 2013 in Featured, Health, Quotes & Thoughts | Comments Off on Are weight loss supplements helpful in losing weight?

Are weight loss supplements helpful in losing weight?

(Image: ‘Raspberry Fruits On Branch’ by adamr/ FreeDigitalPhotos.net) Unfortunately not, at least not long-term. Diet pills rarely lead to permanent weight loss, as they do not actually “train” your mind to eat better and exercise more. The best method for weight loss is simply eating well and getting plenty of exercise. If you find that snacking is your weakness, try to get in touch with your hunger and appetite instead of relying on supplements. Often times we think we are hungry, when in actuality, our minds are playing tricks on us based on advertisements, scents, or anything else.  It is recommended to eat meals made up of foods that satisfy hunger and control appetite. Include sources of lean proteins, and snack on healthy high-fibre foods such as fruits and vegetables. With the growing market of diet supplements, buyer beware and do your research! A popular supplement currently on the market are raspberry ketones and they come in a variety of products. Some versions are sold at health food stores, with less obnoxious health claims, and are often combined with green tea, vitamins or  other herbals. When sold in combination with other nutrients, the health claims are often associated with the green tea, resveratrol and the like, with the raspberry ketone added as a flavouring or colourant. These products can also be purchased at pharmacies and are readily available on the internet. Lacking scientific research suggesting that raspberry ketones aid in weight loss, one might wonder how they are sold on the market with such claims. Health Canada acknowledges raspberry ketones to be a flavour enhancer added to other supplements, so sales are permitted. However, supplement stores and online websites are readily claiming the raspberry ketone to be a bioactive in helping the body to metabolize fat. When people see claims associated with a new product on the market, they jump to the conclusion that the claims are being made about the raspberry ketones themselves, when in actuality, the claim has been around for years for the actual bioactive nutrient.   They seem to be the newest rage in the ever growing weight loss market. Dr. Oz claims them to be a “Fat Burner in a Bottle”[1], backed up by seemingly real science. However, what the general public is not made aware of on the Dr. Oz website, is that there no sound scientific evidence suggesting that raspberry ketones do anything more than add flavour. Like any other product on the market, Dr. Oz, amongst other weight loss pill endorsers, say that it works when accompanied with healthy lifestyle habits. So is it the raspberry ketones that are making people lose weight…or is it the fact that people taking them are more likely to take conscious decisions when it comes to exercise and food choices? Probably the latter. Websites designed for the sale of raspberry ketones state that the product is completely natural, and all the ingredients are good for you to consume, so therefore there are no side effects[2]. Just because something is natural does not mean that there are no dangers in consuming the product. Any product that contains a bioactive ingredient, as the raspberry ketone is claiming to be, poses some risk to the consumer. The various websites advertising raspberry ketones are laden with spelling errors and grammatically incorrect sentences. If this doesn’t blatantly show that there is a lack of credibility in the product, then I’m not sure what does.  Overall, the evidence to suggest that raspberry ketones are beneficial in weight loss and weight management are null and void. Buyer beware. Celebrity endorsements may make...

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How much weight do I need to lose to gain health benefits?

Posted by on Jul 18, 2013 in Featured, Health, How-To's, Uncategorized | Comments Off on How much weight do I need to lose to gain health benefits?

How much weight do I need to lose to gain health benefits?

(Image: ‘Measuring Tape Around Apple’ by nixxphotography / FreeDigitalPhotos.net) Have you ever wondered if the basic lifestyle changes you are committing to will benefit your well being in the long run? It can often be challenging to maintain a diet and exercise regime because the changes that occur can seem so insignificant. However, not all the changes are going to be visible right away and any lost weight is going to be beneficial. People often complain about working out and eating well for weeks, yet they are not losing the weight that they had imagined. Committing to a healthy lifestyle is the first step in achieving health benefits of weight loss. The benefits of a healthy lifestyle will be observed throughout the body, but the changes often begin internally. Health benefits are observed when any amount of weight is lost, especially when it is done so in a gradual manner as opposed to crash dieting. Crash dieting will trick the body into thinking it is being starved. This will effectively decrease the body’s metabolism and cause weight gain, or inconsistent weight loss, in which an initial period of weight loss will be followed by weight re-gain. Another issue with crash diets are the persistent cravings. When you starve your body of required nutrients, the body will respond by craving foods that are high in fat. This is an innate coping mechanism of the body in order to maintain energy levels for basic bodily functions. Crash diets and speedy weight loss are not going to benefit the body, and any weight loss achieved will be short lived. Make small changes in eating and physical activity routines that can be sustained over time. Your body will lose weight gradually and more permanently. So, to get back to the question: How much weight loss is recommended to see benefits? If you are overweight, losing as little as 5% of your body weight can help improve blood pressure, cholesterol, blood sugars and blood triglyceride levels. This equates to losing 8 pounds for someone who weighs 175 pounds. Losing this amount of weight can be easy, and getting assistance from a nutritionist and/or sports trainer can help you achieve your goals in a healthful manner for long lasting results. A practical caloric restriction of only 250-500 calories a day will allow you to lose half to one full pound in a week, as 1500 calories is equivalent to one pound. Simply saying no to whipped cream topping on a drink can curb an astonishing 120 calories! Reducing 250-500 calories a day is manageable, and can be done in increments throughout the day. Losing small amounts of weight can improve your health and slowly help you reach a healthier weight.  Any amount of weight loss is beneficial if you are overweight. The moment you commit to a healthy lifestyle is the moment your body will begin to gain the benefits of weight...

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