Holiday Success

Gingerbread Cookies

During the holidays we consume about 10,000 extra calories per week. For the most us 10,000 calories a week means weight gain, tight clothes, and bulging bellies. Doubling your daily caloric intake can lead to more than just weight gain. Consuming twice your daily food intake takes a heavy toll on your liver, gallbladder, kidneys, digestive system and most of all, your metabolism. We consume three to four times the digestible food portions, and triple the amount of digestible proteins, fats, and carbohydrates, which in return leads to not only weight gain, but fat deposits in the liver and gallbladder, intestinal blockages, and a sluggish metabolism. Don’t be a victim of your own demise and avoid the holiday ten by following these simple tricks:

With the season of festivities approaching you may want to consider cutting the carbs. Traditional high protein diets are not suitable for everyone, but cutting the processed carbohydrates out of the daily diet will help keep those inches off the waistline. Limiting the additional consumption of bread, rice, pasta, and fortified sugars will give you that extra wiggle room for those high-calorie holiday meals. Swapping out your daily dose of carbohydrates with dark leafy greens, protein shakes, and lean proteins will give that perfect balance without breaking the scale.

Your body thrives on regimented routines. During this time of year, our schedules are full of activities and we tend to replace our daily cardio with processed sugars. Make it a point to get at least 45 minutes of cardio in per day. Brisk walking, cycling, a light jog, circuit training, yoga and/or any low impact exercise will help you burn those additional calories and keep you looking slim and trim throughout the holiday season.

Tis the season for high calorie and fattening foods; gravy, stuffing, mashed potatoes, green bean casserole, and alcohol are among the few food items that pack a heavy calorie punch. This year, surprise your guest with a healthier holiday meal by replacing the mash potatoes with sweet potatoes, stuffing with wild rice, and green bean casserole with fresh green beans. Sweet potatoes, wild rice, and fresh green beans are low glycemic and prevent your body from switching into an insulin resistant mode. They are also lower in saturated fat and will prevent a calorie overload.

For more health and nutrition tips please visit www.beautologie.com or call 844-Beautologie for a complimentary screening with Tuesday Ochoa, Registered Nutritionist.

Are you Feeling Constipated?

Healthy Foods

Constipation affects an estimated 20% of the population, there are many causes of constipation, but the most known causes are a delay in the colonic transit or a decrease in the movement of food through the digestive system. A low-fiber diet, old age, lack of fluids, medications, and physical inactivity can also be contributing factors to constipation. While most of us use over the counter remedies such as laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.

1. Apples 

Apples are a good soluble fiber source, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber. Fiber passes through your intestines undigested, helping with the formation

Fiber passes through your intestines undigested, helping with the formation of stool and promoting regular bowel movements. Apples also contain a specific type of soluble fiber called pectin, which is

Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect. In one study, 80 participants with constipation took pectin supplements. After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing

In one study, 80 participants with constipation took pectin supplements. After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing

After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing the number of beneficial bacteria in the gut.

Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.

2. Prunes

Prunes are often used as a natural laxative — and for good reason.

Not only do they contain 2 grams of fiber per 1-ounce (28-gram) serving, but they’re also a good source of sorbitol.

Sorbitol is a type of sugar alcohol that is poorly digested in the body. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement.

One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency and increase stool frequency.

Another study showed that 40 participants with constipation who were given prunes experienced improvements in both stool frequency and consistency, compared to participants treated with Psyllium fiber supplements.

Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.

3. Kiwifruit

Kiwifruit is especially high in fiber, which makes it an excellent food to help promote regularity.

Just one medium kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber.

Kiwifruit has been shown to stimulate movement in the digestive tract, helping to induce a bowel movement.

One 2007 study gave 33 constipated and 20 non-constipated participants kiwifruit twice daily over a four-week period.

Kiwifruit helped to speed up intestinal transit time, decrease laxative use and improve symptoms of constipation.

Try adding kiwifruit to your next smoothie for a tasty, high-fiber treat.

4. Flaxseeds

In addition to their wide variety health benefits, flaxseeds’ high fiber content and ability to promote regularity definitely make them stand out.

Each one-tablespoon (10-gram) serving of flaxseeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber.

One animal study supplemented mice with flaxseeds for 14 days and
studied the effects of constipation.

Not only did flaxseeds speed up intestinal transit, but they also increased stool frequency and stool weight in both normal and constipated mice.

Another animal study showed that flaxseed can help treat both constipation and diarrhea. It was found to increase stool frequency and also have an anti-diarrheal effect, reducing diarrhea by up to 84%.

Flaxseeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups, and shakes.

5. Pears

Pears can help alleviate constipation in a few different ways.

First, they are high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting up to 24% of your daily fiber needs.

Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic
agent to pull water into the intestines and stimulate a bowel movement.

Furthermore, pears contain fructose, a type of sugar that can only be
absorbed in limited amounts.

This is due to the way in which fructose is metabolized in your body. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver.

Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.

Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines.

Pears are incredibly versatile and easy to add to your diet. They can be included in salads and sandwiches or consumed raw for a sweet snack.

6. Beans

Most varieties of beans are high in fiber and can help maintain regularity.

For example, black beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber.

Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.

Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass.

On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool.

One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can effectively reduce constipation while reducing bloating and gas.

If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips or side dishes for a delicious dose of fiber.

7. Artichokes

Research shows that artichokes have a probiotic effect, which can be beneficial for gut health and maintain regularity.

Probiotics work by feeding the good bacteria found in your colon, helping to optimize your digestive health.

Consuming probiotics may also help relieve constipation.

A 2017 review looked at five studies including 199 participants and
concluded that probiotics increased stool frequency and improved
consistency.

One study had 32 participants supplement with fiber extracted from globe artichokes. After three weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased.

Another study looked at the effects of artichoke leaf extract on 208
participants with irritable bowel syndrome (IBS). Not only did artichokes reduce the incidence of IBS, but they also helped normalize bowel patterns.

Artichokes are available in both fresh and jarred form and can be used in everything from creamy dips to flavorful tarts.

8. Figs

Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements.

Dried figs, especially, can provide a concentrated dose of fiber.

A half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill up to 30% of your daily fiber needs.

A 2011 animal study looked at the effects of fig paste on constipation over a three-week period. It found that fig paste increased stool weight and reduced intestinal transit time, making it a natural remedy for constipation.

Another study in humans found that giving fig paste to 40 participants with constipation helped speed up colonic transit, improve stool consistency and alleviate abdominal discomfort.

While figs can be consumed on their own, they can also be boiled into a tasty jam that goes great with brochette, pizzas, and sandwiches.

9. Chia Seeds

Just one ounce (28 grams) of Chia Seeds contains a whopping 11 grams of fiber.

In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available.

Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage.

One study found that chia seeds could absorb up to 12 times their weight in water, allowing for even easier elimination.

Try mixing chia seeds into smoothies, puddings, and yogurts to pack in a few extra grams of soluble fiber.

10. Oat Bran

Oat bran is the fiber-rich outer casing of the oat grain.

Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber.

Just one-third cup (31 grams) of oat bran contains about 5 grams of fiber, which is about 43% more than traditional oat varieties.

One study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group.

Not only was oat bran well tolerated, but it also helped participants maintain their body weight and decreased laxative use by 59%, making it a safe and effective natural remedy for constipation.

Though oatmeal and oat bran come from the same oat grout, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for granola mixes and bread.

Constipation is a common problem that affects most people at some point. Though medications and supplements can help, achieving regularity is possible for most people with a high-fiber, healthy diet and a few regularity-boosting foods. Including a few servings of these foods each day, along with plenty of water and regular physical activity, can help increase stool frequency, improve consistency and eliminate constipation once and for all.

Ultimate Reset

Fasting

When you hear the word “Fast” you generally run in the opposite direction. Why is that? What if I told you that fasting could reduce inflammation in your muscles and digestive system, help combat a fatty liver, regenerate your immune system and aid in preventing diabetes, and cardiovascular diseases? I’m not talking about conventional nutrition fasting where you are spending hours in your kitchen juicing fruits vegetables and starving to death. I’m talking about a metabolic reset; a traditional ayurvedic nutrition fast.

What is fasting? In medical terms, the word “fasting” can be defined as “Voluntary abstinence from consuming food for varying lengths of time”. Simply put fasting is like a reset button for the entire physiology. Before I explain the importance of a fasting let’s review some health statistics.

Over 2/3 of American’s are overweight, 33% percent of adult American’s are obese and fifty-thousand people in the U.S. alone consume fast food on a daily bases. Within the next 10 years, epidemiological studies predict 1 and 3 people will have diabetes.

In an ayurvedic perspective, fasting ignites a genetic switch which will omit inflammation. Fasting also takes a heavy burden off of the liver and digestive system by allowing the body to properly filter out and break down lipid compositions which are caused by over consuming processed foods, refined sugars, and fats. In just a few days of fasting, you can improve your cardiovascular system because you are allowing your body to naturally decompose of arterial plague. Eliminating metabolic impurities has been proven to strengthen your immune system because your body is finally able to regenerate white blood cells.

Resetting the metabolic system is something just about everyone could benefit from. Fasting is the most ideal during the equinox. The equinox is the season change from fall to spring. The digestive system works in conjunction with the sun. Meaning, your digestive process works at its best when the sun is at its peak of the day. During the equinox the sun’s peaks shifts causing an imbalance in the body’s natural metabolic system. Fasting during this period will allow the body to regulate the blood glucose levels and the digestive system. During the fasting process toxin excretion continues while the influx of new toxins is reduced. This results in a reduction of total body toxicity. The energy that is usually used for digestion is redirected to the immune function, cell growth, and the eliminatory processes. This process is also known as Autophagy. During this

During the fasting process toxin excretion continues while the influx of new toxins is reduced. This results in a reduction of total body toxicity. The energy that is usually used for digestion is redirected to the immune function, cell growth, and the eliminatory processes. This process is also known as Autophagy. During this process, the cellular system is able to reprogram and renew itself. The immune system’s workload is greatly reduced, and the digestive tract is spared any inflammation due to allergic reactions to food. Water soluble toxins, salt, and fat chemicals are released and are broken down. Thus cleanses your liver, kidneys, and colon, as well as purifies the blood.

During the first 24 hours of a fast there are some very profound changes going on in the body. Within a few hours, glucose circulating in the blood is consumed. If that’s not being replaced by food, then the body starts converting glycogen, a stable form of glucose that is stored in the muscles and liver into glucose. When the glycogen is used up, the body turns on its fat burning abilities. Fatty acids are broken down in the liver, resulting in the production of ketone bodies. Ketones are now used by the brain instead of glucose as a source of energy. At this point, your body is in ketosis.

When you are in ketosis, high amounts of energy enter into the blood stream that triggers the secretion of hormones. The hormones travel through the bloodstream to the cells needing energy. This process allows enzymes and regulatory proteins to enter into the cells and activate the body’s natural fat burning capabilities. Keeping your body in ketosis for seven days is extremely important because this is when the most transformation takes place. The hormones will begin to regulate, the blood glucose levels will stabilizes, the liver and digestive system are replenishing themselves and the body is able to breakdown and decompose of triglycerides that form cholesterol and arterial plague.

The most effective ayurvedic nutrition fast is a high protein low carbohydrate diet. This type of fast is much different than a high protein conventional nutrition fast. The guidelines are as followed:

  • You are eating every 3-4 hours for 12 hours and then you are allowing the body to fast for 12 solid hours. Doing so will help support the pancreas.
  • There are no refined sugars or carbohydrates for the duration of the fast (7 days); this will allow the liver and digestive system to reboot.
  • Protein sources should only be of lean proteins, such as fish, de-skinned grass fed, hormone free chicken & turkey, and cage free organic egg whites only. Protein sources should not contain any milk or dairy casings. This will aid in nourishment and keep you feeling full.
  • Garden fresh organic vegetables only-excluding, corn, potato, carrots, and tomato. This aids in replenishing the mineral deficiency in the body.
  • Light cardio is a must; 30-45 minutes of brisk walking, elliptical, or stationary biking for at least 3 days of the seven-day fast. This will help detoxified the toxins in the body and aid in the production of white blood cells.
  • Your only source of fluid for the seven-day fast is water. You should be drinking at least a liter of water per day and you should be sipping on warm water between meals. This will is aid in the cellular cleansing and help break down fat strains.

The fast stated above will not only refresh your metabolic system, but it will also improve your lipid profile, enhance your cognitive function, as well as increase your growth hormone levels.

Fasting is simply a metabolic reset and is not intended as a treatment for any health conditions. Fasts are the most effective when they followed by healthy eating practices. You should always consult with your health care provider before starting a fast, nutrition, and or exercise regimen.

Are You Holiday Ready?

Holiday

During the holidays we consume about 10,000 extra calories per week.  For most of us 10,000 calories a week means weight gain, tight clothes, and bulging bellies.  Just the thought of 10,000 calories can cause weight gain, but, consuming it is even worse!  Doubling your daily caloric intake can lead to more than just weight gain. Consuming twice your daily food intake takes a heavy toll on your liver, gallbladder, kidneys, digestive system and most of all, your metabolism.  We consume three to four times the digestible food portions, and triple the amount of digestible proteins, fats and carbohydrates, which in return leads to not only weight gain, but, fat deposits in the liver and gallbladder, intestinal blockages, and a sluggish metabolism.  Some reports claim that kidney and urinary tract infections are at their peak during the holiday’s due to the bacteria found in party foods, ingesting your body weight in sugars, such as sweets and alcohol and  lack of fluids.  Don’t be a victim of your own demise and avoid the holiday twenty and those unnecessary trips to the emergency room by following these simple tricks:

  • The human stomach is the size of two fists, devouring more than your stomach will delay your body’s natural ability to digest the foods. Undigested food can cause bowel blockage, bloating, gas, ingestion, and inflammation in the abdominal cavity.  Eating smaller portions, but more frequently will not only increase your metabolism, but will prevent that added weight gain around the waist-line.  Your stomach can only digest about a salad plate worth of food at a time. Wait about an hour in between each salad plate portion before refilling your plate. This will allow you to decipher if you are actually hungry or if you are just socially eating.
  •  Sugar is our frienemy. All those holiday treats and cocktails are loaded with unwanted calories.  One sliver of Cheesecake can add about 350 calories to your daily intake. A glass of wine can add about 150 calories. Limit yourself to a two drink maximum, or a small slice of cake or pie. You get one or the other, not both! Consuming both per one setting can equate to eating a Big Mac in fat and in calories. Sugar causes an imbalance in our glycemic index, thus, puts our bodies in fat preservation mode.  Not to mention, consuming high amounts of sugar slows the metabolism and weakens our immune system.
  • Salt is also known as the devil in disguise, and is the root of all evil. Most of our traditional holiday foods are a walking salt mine.  Salt has a negative impact on our hearts, thyroid and kidneys.  High volumes of sodium can result in dehydration, swelling in the face, legs and ankles and can also cause abdominal distension. Snacking on cucumbers and drinking lemon water will help you absorb the additional sodium intake.  Lemon is a natural diuretic, replacing your morning Starbucks with lemon water will keep your holiday wardrobe fitting and it will also keep your face looking thinner for those holiday selfies!
  • Last but not least, exercise, exercise, and exercise!  A simple walk around the block nightly can help you burn those additional calories, and help you decompress the stress of the holidays.

For more weight-loss tips please visit www.beautologie.com or give our office a call (661) 865-5009.

Contact Us