Here's a 5 min lower body workout by Coach Kim Larson. Repeat 3 times to get more from it. Visit larsonhealthweightloss.com for more free workouts, healthy recipes and great health insights!!
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Lower Body Workout 3
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12.25.2024
Zoupa Tuscana
Servings: 4, Prep Time: 5 min, Cook Time: 15 minIngredients1 lb [453.6 g] Ground Beef (95% Lean / 5% Fat)2 slice [30 g] Uncured Bacon (Cut into small pieces)2 large [738 g] Russet Potatoes2 cup, chopped [42 g] Kale1 onion [110 g] Yellow Onions (Chopped)1 clove [3 g] Garlic (Minced)4 cup [960 g] Beef Bone Broth1 cup [240 ml] Coconut Milk Unsweetened (not canned)1 tsp [1.8 g] Red Pepper Flakes1 tsp [6 g] Salt1 tsp [2.1 g] Black PepperDirectionsIn a Dutch oven or large pot, cook the bacon until fully cooked. Remove from the pot and set aside. * Leave some bacon fat in the pot to use for cooking the garlic and onions.Brown the sausage over medium heat for about 7 minutes, then remove it from the pot.Keep the pot on medium heat, and add the garlic and onion to sauté for about 5 minutes.Cut the potatoes into cubes. Add the potatoes, seasoning, broth, and coconut milk to the pot and bring to a boil.Reduce the heat to low, and add the kale and sausage.Let the soup simmer for about 25-30 minutes with the lid on the Dutch oven or pot, then serve!Nutrition InfoCalories: 404, Fat: 11g, Carbs: 37g, Protein: 40g, Fiber: 3g
12.26.2024
Ultimate Guide to Reading Food Labels
The Ultimate Guide to Reading Food Labels: Navigating Sugars, Preservatives, and GumsIn today’s world of processed and packaged foods, understanding food labels is essential to making informed dietary choices. Integrative Functional Medicine emphasizes the importance of whole, nutrient-dense foods while minimizing exposure to artificial and inflammatory substances. Reading food labels can empower you to make healthier choices, avoid hidden sugars and additives, and move closer to a whole-foods-based lifestyle.Decoding Sugars on Food LabelsOne of the most important aspects of reading food labels is recognizing hidden sugars. Sugar goes by many names, and manufacturers often use these names to disguise their presence in products. High sugar intake has been linked to chronic inflammation, insulin resistance, and increased risk of diseases like diabetes and cardiovascular disease.Common Names for Sugars:Natural sugars: Honey, maple syrup, molassesRefined sugars: Cane sugar, beet sugar, brown sugarHigh-fructose syrups: High-fructose corn syrup (HFCS), corn syrup solidsProcessed sugars: Dextrose, maltose, glucose, sucrose, fructoseAlcohol sugars (commonly found in sugar-free products): Sorbitol, xylitol, maltitolWhy It Matters:A 2020 double-blind study by Dr. James DiNicolantonio and colleagues published in Nutrients highlighted how excessive fructose consumption increases markers of metabolic dysfunction and uric acid production, leading to systemic inflammation.How to Spot It:Check the ingredient list: Ingredients are listed in descending order by weight. If any type of sugar appears in the first three ingredients, the product is likely high in sugar.Examine the "Added Sugars" line on the Nutrition Facts panel.Healthy Sweetener AlternativesFor those looking to reduce sugar intake, there are several healthier alternatives to traditional sugars. These sweeteners often have minimal effects on blood sugar levels and come with unique benefits, though they should still be consumed in moderation.Monk Fruit ExtractDerived from the monk fruit, this natural sweetener is calorie-free and hundreds of times sweeter than sugar.Benefits: Contains antioxidants called mogrosides, which may have anti-inflammatory properties. Monk fruit extract has a glycemic index of zero, making it ideal for managing blood sugar.Considerations: Often combined with other sweeteners, so check the label for added ingredients.SteviaExtracted from the leaves of the stevia plant, this sweetener is also calorie-free and has a glycemic index of zero.Benefits: Shown in studies, including a 2017 review in Journal of Medicinal Food by Dr. Anju Goyal, to improve insulin sensitivity and potentially lower blood pressure.Considerations: Can have a bitter aftertaste, and some processed versions may include fillers.AlluloseA rare sugar naturally found in small amounts in foods like figs and raisins. It is nearly calorie-free and does not significantly impact blood sugar.Benefits: A 2018 study in Nutrition Journal by Dr. John Sievenpiper found that allulose may reduce fat accumulation and improve insulin sensitivity.Considerations: Excessive consumption may cause digestive discomfort.ErythritolA sugar alcohol with about 70% of the sweetness of sugar but almost no calories.Benefits: Does not raise blood sugar or insulin levels and is well-tolerated by most people.Considerations: In large amounts, it may cause mild bloating or gas.Coconut SugarMade from the sap of coconut palms, it contains small amounts of minerals and has a lower glycemic index compared to regular sugar.Benefits: Provides a more gradual rise in blood sugar levels.Considerations: Still high in calories and should be used sparingly.Date SugarMade from dried, ground dates, it retains fiber and nutrients from the whole fruit.Benefits: Contains small amounts of potassium, magnesium, and antioxidants.Considerations: High in calories and natural sugars.Preservatives to AvoidPreservatives are added to foods to extend shelf life, but some have been associated with adverse health effects. Integrative Functional Medicine focuses on reducing exposure to these potentially harmful substances to support optimal health.Common Preservatives to Watch For:Sodium Benzoate: Found in beverages and condiments; linked to hyperactivity and inflammation.Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT): Used in processed snacks; both are classified as potential carcinogens by the International Agency for Research on Cancer (IARC).Potassium Sorbate: Common in baked goods and dairy; may irritate the skin and eyes.Sodium Nitrite/Nitrate: Found in processed meats; associated with increased cancer risk.Why It Matters:A 2021 randomized controlled trial by Dr. Linda Birnbaum in Environmental Health Perspectives reported that long-term exposure to certain preservatives may disrupt endocrine function and contribute to metabolic syndromes.Gums and Additives: What to Watch ForFood gums are used as thickening agents and stabilizers in processed foods. While they are generally recognized as safe, some individuals may experience gastrointestinal discomfort or allergic reactions.Common Food Gums:Xanthan Gum: Linked to digestive upset in sensitive individuals.Carrageenan: Derived from seaweed; some studies suggest it may cause inflammation in the gastrointestinal tract.Guar Gum: Can cause bloating and gas in large quantities.Locust Bean Gum: Generally well-tolerated but may trigger sensitivities in some people.Why It Matters:A 2023 study published in Frontiers in Nutrition by Dr. Anthony Smith highlighted that carrageenan specifically induces inflammatory markers in animal models, suggesting potential implications for gut health in humans.The Simplicity of Whole FoodsOne of the easiest ways to avoid harmful additives is to choose whole foods—those with a single ingredient. When you buy a sweet potato, an apple, or a piece of fish, there is no ingredient label to decipher.Benefits of Whole Foods:No hidden sugars or preservatives.Rich in natural nutrients and fiber.Supports a balanced microbiome.Why It Matters:Whole foods provide the body with the nutrients it needs without the burden of processing chemicals. A landmark 2019 study in JAMA Internal Medicine by Dr. Kevin Hall demonstrated that individuals who followed a whole-foods diet consumed fewer calories and experienced improved metabolic health compared to those consuming ultra-processed foods.Final ThoughtsReading food labels is a crucial skill for anyone striving to live a healthier life. By learning to identify hidden sugars, preservatives, and gums, you can take control of your health and minimize exposure to harmful substances. Whenever possible, simplify your diet by choosing whole foods that nourish your body without the need for a label.ReferencesDiNicolantonio, J., et al. (2020). "The Role of Fructose in Metabolic and Cardiovascular Disease." Nutrients.Goyal, A. (2017). "Stevia: A Sweetener with Benefits." Journal of Medicinal Food.Sievenpiper, J. (2018). "The Role of Allulose in Metabolic Health." Nutrition Journal.Birnbaum, L. (2021). "Preservatives and Their Impact on Endocrine Health." Environmental Health Perspectives.Smith, A. (2023). "Food Additives and Inflammatory Responses." Frontiers in Nutrition.Hall, K. (2019). "Ultra-Processed vs. Whole Foods Diet Study." JAMA Internal Medicine.
12.19.2024
Science-Backed Strategies for Weight Loss After 45
Achieving weight loss after 45 can be challenging due to hormonal changes, slower metabolism, and lifestyle factors. Here are strategies supported by evidence-based research to guide men and women towards healthier weight management.1. Embrace Protein-Rich DietsIncreased protein intake helps preserve lean muscle mass during weight loss, especially vital as muscle loss accelerates with age.Why it works: A study in The American Journal of Clinical Nutrition showed that diets high in protein (25-30% of total calories) increased satiety and metabolic rate.Sources: Lean meats, fish, eggs, Greek yogurt, and plant-based proteins like lentils and quinoa.Inspiration: “You don’t have to be extreme, just consistent.”2. Strength TrainingResistance exercises help combat muscle loss and boost metabolism by increasing lean muscle mass.Beginner Workout:Bodyweight Squats: 2 sets of 10-15 reps.Push-ups (modified or standard): 2 sets of 10-12 reps.Dumbbell Deadlifts: 2 sets of 8-10 reps.Planks: Hold for 15-30 seconds.Research Insight: A 12-week double-blind study in Obesity found that combining strength training with a calorie deficit enhanced fat loss while preserving muscle.3. Prioritize FiberFiber promotes fullness and supports gut health, both critical for weight loss.What to include: Vegetables, fruits, quinoa, chia seeds, flaxseeds, and legumes.Study: Research in The Annals of Internal Medicine confirmed that increasing daily fiber intake to 30 grams significantly aids weight loss.Inspiration: “Small steps lead to big changes.”4. Incorporate High-Intensity Interval Training (HIIT)HIIT burns calories in a shorter time and improves cardiovascular health. Beginner HIIT Routine:Warm-up: 5 minutes of walking, gentle jogging, or easy ride on stationary bike.20 seconds: Fast-paced walking, jogging, or stationary bike.40 seconds: Slow pace recovery.Repeat for 10 minutes.Evidence: A meta-analysis in Sports Medicine demonstrated that HIIT is more effective than steady-state cardio for fat loss in older adults. 5. Mindful EatingPaying attention to hunger and fullness cues helps avoid overeating.Practice: Slow down during meals, avoid distractions, and savor your food.Research: A study in Appetite revealed mindful eating reduced calorie intake without the need for strict dieting.Inspiration: “It’s not about perfect. It’s about effort.”6. Time-Restricted Eating (TRE)Aligning meals with circadian rhythms supports metabolic health.How to do it: Eat within an 8-10 hour window, such as 9 am to 7 pm for a 14 to 16 hour fast. Make sure your last meal is at least 3 hours before bed time.Evidence: A study published in Cell Metabolism found TRE improved fat loss and reduced insulin resistance.7. Address Hormonal ChangesHormonal fluctuations, especially in women during menopause, can hinder weight loss.Solutions:Speak with a healthcare provider about hormone replacement therapy (HRT) a very low dose of bioidentical hormones.Focus on resistance training and balanced macronutrient intake. Don’t be intimidated if you don’t have weights or bands. Use your body weight to get started. Check out larsonhealthweightloss.com for workouts, healthy insights and recipes.Study: Research in Menopause journal showed hormone replacement therapy (HRT) aids in preventing weight gain and body fat redistribution.Inspiration: “Strength grows in the moments when you think you can’t go on, but you keep going anyway.”8. Prioritize SleepInadequate sleep disrupts hormones like leptin and ghrelin, increasing hunger.What helps:Aim for 7-9 hours of quality sleep.Create a bedtime routine, getting to bed at the same time each night and waking at the same time each day, this will adjust your body to a regular schedule.Limit screen exposure before bed. Put your phone, computer and turn off your tv at least an hour before bed. Read a book and expand your mind.Study: Annals of Internal Medicine revealed dieters who slept 8 hours lost more fat compared to those who slept less.9. Hydrate SmartlyStaying hydrated boosts metabolism and helps control appetite.What to do:Drink a glass of water before meals. This will help you not feel so hungry and help you eat less calories.Replace sugary drinks with herbal tea or infused water.Evidence: A study in The Journal of Clinical Endocrinology & Metabolism found that drinking 500 ml of water increased metabolic rate by 30%.10. Manage StressChronic stress elevates cortisol, leading to increased fat storage, especially around the abdomen.Strategies:Practice yoga or meditation.Engage in hobbies you enjoy.Try deep-breathing exercises.Research: A Psychosomatic Medicine study found stress management techniques correlated with significant weight loss.Inspiration: “Focus on progress, not perfection.”11. Add Low-Impact CardioWalking, swimming, and cycling are gentle but effective ways to burn calories.Routine:30 minutes of brisk walking 5 days a week.Swimming or water aerobics twice a week.Study Insight: A 6-month study in PLOS ONE confirmed walking improved weight loss and cardiovascular health in adults over 45.12. Supplement WiselyConsider supplements to address nutrient deficiencies that may impact weight.Options: Omega-3 fatty acids, vitamin D, and magnesium.Evidence: A Nutrition Journal study linked omega-3s with improved fat metabolism and appetite control.ReferencesThe American Journal of Clinical Nutrition: Effects of High-Protein Diets on Weight Loss.Obesity: Role of Resistance Training in Fat Loss.Appetite: Impact of Mindful Eating on Calorie Reduction.Cell Metabolism: Benefits of Time-Restricted Eating.Menopause: Effects of Hormone Therapy on Weight Gain.The Journal of Clinical Endocrinology & Metabolism: Water-Induced Thermogenesis.Inspiration: “Every day is a chance to get stronger, eat better, and live healthier.”By integrating these strategies, anyone over 45 can make steady progress towards a healthier weight. Start with small changes, celebrate victories along the way, and remember—consistency is key.
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