Are you curious about metabolism testing? Understanding your body’s unique energy needs is key to achieving your health and wellness goals, whether that means managing your weight, improving athletic performance, or simply feeling more energized throughout the day.
Yet, many people rely on a one-size-fits-all approach to nutrition and exercise, often missing the mark. That’s where metabolism testing comes in! It’s a powerful tool that provides personalized insights into how your body converts food into energy.
By learning about your metabolism, you can take the guesswork out of your health journey and make informed decisions tailored to your unique physiology.
In this blog post, we’ll break down what metabolism testing is, where to get tested, and how to decide if it’s the right next step for your health and wellness strategy. Keep reading to learn more!
What Is Metabolism Testing?
Metabolism testing evaluates how your body converts food into energy, providing insights into your resting metabolic rate (RMR), calorie needs, and overall energy expenditure. This process measures factors like oxygen consumption and carbon dioxide production to determine how efficiently your body uses energy at rest and during activity.
So, why is metabolism testing popular?
The results can help personalize nutrition and fitness strategies, making it easier to achieve health goals like weight management, improved athletic performance, or better energy levels, for a few examples.
Metabolism testing is a strategy that we use frequently with our patients as registered dietitians in our practice. It helps us provide a customized approach that is tailored to your exact needs and body type.
Why Would You Need to Test Your Metabolism?
Your metabolism is how your body turns food into energy to fuel your body’s functions. A “faster” metabolism converts calories into energy faster than a sluggish metabolism.
Understanding your metabolism can help address various health and wellness challenges. Some common reasons for testing include:
Weight Management: Knowing your RMR can help you determine the number of calories your body needs daily, preventing under- or over-eating.
Plateauing Progress: If you’re struggling to lose weight or improve fitness, metabolism testing can identify potential barriers.
Customizing Nutrition and Exercise Plans: Testing helps design a plan tailored to your specific energy needs.
Addressing Health Concerns: It can provide clues about underlying issues like slow metabolism, which may be linked to thyroid problems or other medical conditions.
How to Know If Metabolism Testing Is Right for You
Metabolism testing isn’t a one-size-fits-all solution, but it can provide invaluable insights for individuals with specific goals.
Here’s a closer look at the scenarios where metabolism testing could be particularly beneficial:
You’re Unsure About Your Daily Calorie Needs
Many people rely on generic calorie calculators or estimates to determine how much they should eat, but these tools don’t account for individual metabolic variations.
Metabolism testing measures your Resting Metabolic Rate (RMR) and overall energy expenditure, providing a precise calorie target tailored to your body’s unique energy needs. This can help you avoid eating too little or too much or balance your energy intake and output for weight maintenance or other goals.
You’ve Experienced Unexplained Weight Changes
If you’re gaining or losing weight despite consistent dietary and exercise habits, metabolism testing can help uncover the underlying cause. For example:
A slow metabolism could indicate a potential issue with thyroid function or other hormonal imbalances.
A faster metabolism may mean you’re not consuming enough calories to meet your body’s energy demands, leading to unintended weight loss or fatigue.
You’re Looking to Optimize Athletic Performance or Recovery
Athletes or highly active individuals can benefit from knowing their precise calorie and macronutrient needs. Metabolism testing helps optimize performance by:
Identifying how many calories you need to fuel training and recovery.
Determining your ideal balance of carbohydrates, proteins, and fats for energy and muscle repair.
Adjusting intake to align with your training cycles or competition schedule.
You Suspect Hormonal Imbalances or a Slow Metabolism
A sluggish metabolism can sometimes signal deeper health concerns, such as hypothyroidism or insulin resistance.
Testing can provide clues about metabolic efficiency and whether your energy expenditure aligns with your activity level and lifestyle.
Do you suspect you have a slow metabolism? Make sure to read our full blog post on signs of a slow metabolism and what you can do about it!
You Want a Science-Based Approach to Personalize Your Health Strategy
If you’re tired of trial-and-error dieting or generic fitness advice, metabolism testing offers a science-backed foundation for making informed decisions.
By understanding your unique metabolic profile, you can:
Tailor your nutrition plan for weight loss, maintenance, or muscle gain.
Set realistic goals based on your body’s actual energy needs.
Avoid frustration from ineffective strategies that don’t align with your physiology.
What Types of Metabolism Testing Are Out There?
There are several methods for testing metabolism. Not every method is created equal, so it’s crucial to understand the differences between them.
Indirect Calorimetry: This is the most accurate and commonly used method. It involves measuring oxygen consumption and carbon dioxide production while at rest or during activity.
We use indirect calorimetry testing with our patients by BodyGem. Keep reading to learn more about our process!
Body Composition Analysis: Tools like bioelectrical impedance or DEXA scans assess fat and muscle percentages, giving context to your metabolic rate.
Blood Tests: These evaluate hormones such as thyroid function or insulin levels, which influence metabolism.
Fitness Assessments: Some facilities combine metabolic and exercise testing to assess performance and energy expenditure during physical activity.
Where to Get Your Metabolism Tested
Metabolism testing is widely available, but it’s important to choose a provider that offers reliable and validated testing methods to ensure accurate and actionable results.
Here’s what to consider when selecting where to get your metabolism tested:
Medical Clinics and Hospitals
Many medical facilities, especially those specializing in endocrinology, weight management, or sports medicine, offer metabolism testing as part of their services.
Fitness Centers and Wellness Facilities
Some gyms, fitness studios, and wellness centers offer metabolism testing as part of their personalized training or nutrition programs. These facilities often use tools like indirect calorimetry or metabolic carts to measure resting and active metabolic rates.
However, they may not have certified professionals performing the testing, which is essential.
Specialized Nutrition Practices
Registered dietitians or nutrition-focused clinics (like us!) often provide metabolism testing as part of a broader consultation. These professionals not only offer testing but also help you create a personalized nutrition plan based on your results. This option is particularly valuable for those seeking tailored guidance on meal planning, calorie intake, or dietary modifications.
Mobile and At-Home Testing Options
In recent years, mobile testing services and at-home kits have become available for metabolism testing. While these options offer convenience, it’s crucial to ensure they use scientifically validated methods, such as indirect calorimetry or accurate body composition analysis.
University and Research Centers
Some universities with nutrition, exercise science, or medical programs offer metabolism testing as part of research studies or community outreach. These services are often more affordable but may have limited availability or require participation in ongoing studies.
Questions to Ask Before Booking
When selecting a provider for metabolism testing, consider the following questions to ensure quality and reliability:
What testing methods do you use? Are they validated by scientific research?
Are your staff trained or certified in conducting metabolism tests?
Do you provide a detailed report and explanation of the results?
Is follow-up support, such as a consultation or personalized plan, included in the service?
Don’t fall into the trap of working with uncredentialed or non-reputable providers. “Metabolism testing” can be a buzzword, so choose your testing provider carefully to avoid wasting your time and money.
Take the Next Step in Understanding Your Metabolism
Metabolism testing can provide valuable insights into your body’s unique energy needs, helping you achieve your health and wellness goals more effectively.
We’re proud to offer this service using the BodyGem device!
The BodyGem measures your resting metabolic rate (RMR) through indirect calorimetry, offering an incredible 97% accuracy. This non-invasive test calculates the exact number of calories your body burns at rest, helping you better understand how to achieve your dietary goals, whether it’s weight loss, weight gain, or maintenance.
Why RMR Measurement Matters
Your RMR is unique, and estimating it using standard equations often leads to inaccuracies. These inaccuracies can make weight management plans less effective and frustrating. Testing your RMR with the BodyGem helps overcome these challenges by providing personalized data.
It’s especially useful because your metabolism can change over time due to factors like:
Weight loss or gain
Caloric restriction
Age
Exercise habits
Changes in body composition
Frequent testing allows us to adjust your nutrition and fitness plan to reflect these changes, ensuring you’re always on the most effective path.
The Testing Process
The BodyGem test is simple, fast, and completely non-invasive. It involves a breathing test that measures oxygen consumption, which directly correlates to your body’s calorie burn. Here’s what to expect:
Test Duration: Around 10-15 minutes, depending on the consistency of your breathing.
Preparation Guidelines:
Fast for at least 4 hours (no food).
Avoid exercise, caffeine, and nicotine for at least 4 hours prior to testing.
You can drink non-calorie beverages like water to stay hydrated.
The test is best performed in the morning when your body is rested and in its most natural state.
What You’ll Gain
Once your RMR is measured, we use advanced software to calculate the number of calories your body needs to meet your specific goals. Whether you’re aiming to lose weight, build muscle, or maintain your current weight, these personalized insights help you build a more effective and sustainable plan.
By choosing metabolism testing with BodyGem, you’re taking a proactive step toward understanding your unique metabolic profile and optimizing your health journey.
What are the signs of a slow metabolism? Is your metabolism affecting your weight loss? Let’s talk about it.
There’s nothing more frustrating than doing everything seemingly “right” to lose weight, and the scale wouldn’t budge.
If this is a problem you struggle with, you aren’t alone! Weight loss doesn’t come quickly to everyone, and one factor that may be affecting your results is your metabolism.
Your metabolism is how your body turns food into energy to fuel your body’s functions. A “faster” metabolism converts calories into energy faster than a sluggish metabolism.
But how do you know if your metabolism is slow or not, and what factors influence a slow metabolism? We will be going over that and more in today’s article.
Keep reading to learn nine signs of a slow metabolism and what you can do to speed up your metabolism naturally!
Are you struggling with menopause and gaining weight? Check out my blog post about how to manage weight gain during menopause!
What is a Slow Metabolism?
Metabolism refers to the process by which your body converts nutrients, such as protein, carbohydrates, and fats, into energy. This complex system is responsible for keeping every function in your body running smoothly, from breathing and circulating blood to repairing cells and digesting food.
A metabolic rate quantifies your metabolism. You may have heard of your basal metabolic rate before or your BMR. Basal metabolic rate refers to the number of calories your body needs to perform essential functions while at rest.
Everyone’s metabolic rate will be different based on a variety of factors. A “slow metabolism” or low metabolic rate means your body requires fewer calories to carry out these activities.
A “faster” metabolism means your body burns more calories and uses more energy faster. This means your metabolic rate is higher, and you need more calories to maintain the same weight as someone with a slower metabolism.
What Factors Can Influence Metabolism?
What can influence your metabolism? Why may it slow down or speed up?
Some people naturally have a slower metabolism. However, certain behaviors and conditions, like prolonged dieting or muscle loss, can also contribute to slowing it down.
Age: Metabolism naturally slows with age, partly due to muscle mass loss and hormonal changes. This decline often starts in the late twenties and becomes more noticeable in middle age.
Genetics: Some people are genetically predisposed to burn calories faster or slower than others.
Hormone levels: Hormonal imbalances, especially involving thyroid and hormones, can impact metabolic rate. Women with PCOS may suffer from a slower metabolic rate.
Stress: Chronic stress triggers the release of cortisol, a hormone that can slow metabolism and increase stored fat, particularly around the abdomen.
Activity levels: Physical activity, both exercise and general daily movement (like walking or standing), increases calorie burn and can positively affect metabolic rate
Muscle mass: Muscle tissue burns more calories than fat, even at rest. Individuals with higher muscle mass generally have a higher resting metabolic rate.
Frequent dieting: Consistently eating below your body’s needs can trigger a metabolic slowdown, a survival mechanism where the body conserves energy due to perceived food scarcity.
This list is non-exhaustive, and other factors may influence your metabolism.
Understanding what a slow metabolism entails can help you identify if you might be affected and allow you to make adjustments to support a healthy metabolic rate.
How Can a Slow Metabolism Affect Your Weight?
A slower metabolism may make it more challenging to maintain or lose weight.
When your body burns fewer calories at rest and during activities, any excess calories consumed are more likely to be stored as fat, which can lead to weight gain over time. This also means that weight loss efforts may seem frustratingly slow or ineffective, especially if you’re trying to lose weight without considering how to support and stimulate your metabolism.
While a slow metabolism is not the only factor influencing weight, it plays a significant role in calorie balance. It’s crucial to match your caloric intake with your metabolic rate to prevent unwanted weight gain.
However, this means that people with slower metabolisms can’t eat as much without gaining weight, which can have its own consequences. Not eating enough may lead to low energy levels, nutrient deficiencies, and increased cravings.
While a modest calorie deficit is acceptable and usually necessary for weight loss, instead of cutting your calories too low, it’s more beneficial to address the root cause of your slow metabolism and learn how to speed it up effectively.
9 Signs of a Slow Metabolism
Here are nine signs and symptoms indicating your metabolism is slower than optimal.
Look out for these signs; if you notice them regularly, it may be time to seek outside help!
#1 Weight Gain or Difficulty Losing Weight
A slow metabolism could be a factor if you’re consistently eating a balanced diet and regularly exercising but still gaining weight or struggling to lose it.
#2 Fatigue/Low Energy
When metabolism slows, your body may not produce enough energy, leaving you tired and sluggish even after a good night’s sleep.
#3 Muscle Weakness
Are you feeling weak in the gym or while doing daily activities? As metabolism slows, muscle protein synthesis may decrease, leading to a feeling of weakness or a reduction in muscle tone.
#4 Difficulty Concentrating
Energy production is key for brain function, so a slow metabolism may contribute to “brain fog” or trouble focusing.
#5 Dry Skin and Hair Loss
A slow metabolism can impact your cell regeneration, making it challenging to grow your hair and hydrate your skin. Additionally, a reduced blood flow with a slower metabolism can negatively influence your skin and hair.
#6 Sugar Cravings
When your body isn’t getting enough energy from food, you may crave quick energy sources like carbs and sugar.
These cravings can make losing weight difficult as you may be more likely to reach for desserts and refined carbs, contributing to weight gain.
#7 Cold Sensitivity
Do you find you’re sensitive to cold weather and feel cold quickly? A slower metabolism can lower your body’s core temperature, making you feel cold more frequently.
#8 Constipation/Gut Issues
A slower metabolism can also slow your digestive processes, potentially leading to side effects. Constipation is one of the main gut concerns seen with a sluggish metabolism, as your body isn’t regulating bowel movements quickly enough.
#9 Mood Swings
Low energy and other physical symptoms of a slow metabolism can impact your mental health, leading to irritability, mood swings, and even mild depression.
Are you or someone you love struggling with diabetes and weight gain? If so, this article goes in-depth about how to lose weight to benefit diabetes!
How Can You Fix a Slow Metabolism?
Now that you know more about what can slow your metabolism and what signs of a slow metabolism to watch out for, let’s get into what you can do to increase your metabolic rate.
#1 Build more muscle mass
Muscle tissue burns more calories than fat at rest, so increasing muscle mass raises your metabolic rate, helping you burn more calories throughout the day.
Resistance training is one of the most highly effective ways to build muscle mass. Don’t be scared to pick up the weights! You can resistance train by going to a local gym, attending a workout class that involves weights, or simply picking up a set of dumbbells at home for a home workout.
#2 Increase protein intake
Consuming protein supports muscle repair and growth and has a high thermic effect, meaning it requires more energy to digest than fats or carbs. Aim to include a protein source with each meal and ensure you hit your daily protein targets for optimal results.
#3 Other lifestyle factors
Another way to support your metabolism is by focusing on other healthy lifestyle habits, such as adequate sleep and stress management. Prioritize getting 7-8 hours of sleep per night, alongside a quality sleep hygiene routine.
These tips are an excellent stepping stone- but for lasting results, you’ll want to assess the root cause of your slow metabolism. This can be accomplished by working with a qualified metabolic dietitian near you!
Signs of a Slow Metabolism: The Takeaway
While metabolism varies from person to person, certain signs of a slow metabolism may indicate that yours is slower than average.
Recognizing these signs can empower you to make simple lifestyle changes to support your metabolism and overall health. The modifications mentioned in this article are a great first step!
If you’re experiencing several of these symptoms affecting your daily life, consulting with a healthcare provider, like a registered dietitian, can be helpful on your journey.
We can assess your metabolic health and guide you in creating a tailored plan to boost your metabolism naturally and sustainably. Reach out to me today to learn more!
Did you know 60-70% of women experience menopause and gaining weight?
Weight gain is just one among many of the unwanted symptoms that come along with menopause. Know that if you’re struggling right now, you’re not alone, and there are people here to support you.
In today’s blog, we’ll be talking about menopause and common symptoms, menopause and weight gain, and strategies to manage weight throughout menopause – including nutrition, physical activity, and stress management.
Menopause begins with the onset of irregular menstrual symptoms, which is usually accompanied by common menopause symptoms.
Once you have 12 consecutive months of missed periods, it marks official menopause and the end of reproductive life. However, the menopausal transition begins 5-10 years before the final menstrual period.
The average age of menopause is around 50 years old, but can occur as early as 40s or as late as 60s. The age that it occurs is influenced by different factors including exercise, diet, weight, socio-economic background, cultural beliefs, and more.
Menopause & Unwanted Symptoms
Menopause is unique for each and every individual who experiences it, and therefore, it requires unique and individualized care. There are unwanted symptoms associated with menopause, and up to 85% of women experience physical and emotional symptoms.
For a significant amount of these women, the symptoms can be severe and long lasting. Here’s a list of symptoms you may experience during menopause:
Hot flashes
Night sweats
Mood swings
Sleep disturbances
Decreased libido
Memory problems
Fatigue
Thinning hair
Weight gain
Anxiety
Depression
Headaches
Join and muscle pain
Brain food
Dryness of skin/eyes
… the list really goes on and on, and every woman experiences menopause differently. Menopause and gaining weight is one particular side effect that many women struggle with.
So you, like many others, might be wondering how you can manage weight gain during menopause.
The Link Between Menopause & Gaining Weight
Before we dive into strategies for weight management during menopause, we want to talk about the link between menopause and gaining weight. There are 3 different factors that contribute to weight gain during menopause:
Age: Weight increases with age, regardless of current weight status. This can occur regardless of gender and race/ethnicity.
Hormones: During the beginning of the menopausal transition, estrogen begins to drop. This reduction can increase fat mass and decrease lean mass.
Behavior:Behavioral factors such as sleep patterns and physical activity levels can contribute to an increase in weight throughout menopause.
As you can see, there are multiple factors that can contribute to weight gain and menopause, making it complex and individualized – but that doesn’t mean there aren’t strategies to help manage it.
What is the Average Weight Gain During Menopause?
Weight gain during menopause is experienced by up to 60-70% of women.
The average weight gain during menopause is about 1.5 pounds per year between the ages of 50 and 60 years old. This weight gain is independent of initial body size or race/ethnicity.
During the menopausal transition, there’s an increase in fat mass and a decrease in lean mass (weight of your body minus the fat – muscles, bones, organs, etc.).
Visceral fat particularly increases during menopause. Visceral fat is the type of fat that surrounds your internal organs. It can increase from about 5-8% of total body fat to abuot 15-20% of total body fat after menopause.
Visceral fat increase is particularly important to manage because it can increase the risk of heart disease and other health complications.
Nutrition Strategies for Managing Weight During Menopause
Now that you understand menopause, its side effects, and its impacts on weight gain, let’s talk about how we can manage that weight gain if it’s something you’re experiencing.
We’ll cover 3 different areas: nutrition, physical activity, and stress management.
The first is nutrition.
Despite extensive research on different diets, there’s little evidence recommending any singular diet over another for the intention of losing weight.
This means that your nutritional approach to managing weight gain throughout menopause is going to require an individualized approach taking into account your specific needs. Some things that should be incorporated into your eating patterns include:
Affordable
Nutritionally adequate
Culturally acceptable
Sustainable long-term
General recommendations include following a balanced diet rich in nutrients.
Aim for Balance: Focus on incorporating complex carbs, healthy fats, and protein into each meal.
Increase Fiber: Fiber rich foods help with digestion, keeping you fuller longer, and aid in weight management.
Increase Protein: Protein helps maintain muscle mass, which can decrease during menopause.
Dietary patterns can assist with weight regulation during menopause, but it’s important you work on an individualized plan with a dietitian who can take into account your unique needs and preferences.
Physical Activity Strategies for Menopause & Weight Gain
In addition to focusing on dietary changes, you can work on increasing your physical activity levels. Just a little bit can make a big difference!
Both aerobic and resistance training are important for weight maintenance.
Aerobic Training: Includes walking, jogging, cycling, swimming, dancing, hiking, and more.
Resistance Training: Includes weight bearing exercises, squats, lunges, push ups, bench press, bicep curls, and more.
The recommendation is to do around 150-300 minutes per week of moderate intensity exercise, or 75-150 minutes of high intensity aerobic activity. It’s also suggested to partake in strength exercises two or more days per week. 150 minutes per week is about 30 minutes per day.
While those are the recommendations, it doesn’t mean if you’re doing 30 minutes 3 days a week you’re not going to see benefits for weight management. A little bit can make a difference, and it’s important to start small and find an approach that’s sustainable for you.
We also want to note that there are medications and surgery options available if that’s something you’re interested in. It’s important to work with your healthcare team to find the right approach for you.
Stress Management Strategies for Weight Loss
In this blog, we want to address stress with menopause and gaining weight. Stress can impact weight through various factors:
Increased cortisol levels
Emotional eating
Sleep disruption
Reduced physical activity
In addition to the nutrition and physical activity recommendations, you may want to consider managing your stress levels as part of your plan to manage weight gain during menopause.
Some strategies for stress management include:
Adequate sleep
Mindfulness and meditation
Relaxation techniques
Social support
Moving your body
Journaling
We know you’ve probably heard a million times that it’s important to manage your stress levels, but it really is. Managing your stress can free up your mental space and energy and help you make those other dietary and lifestyle changes that you’re ready to make.
Menopause and Gaining Weight: The Takeaway
Menopause is a life transition that affects everybody differently, but one common challenge is weight gain. 60-70% of women can experience weight gain during this phase, often feeling frustrated and unsure of how to handle it.
Understanding the complexities of menopause is important for understanding that you’re not necessarily doing anything wrong. Weight gain is something that so many women like you experience during this time of life.
This transition often occurs around age 50, and it can contribute to an average of 1.5 pounds per year, with a noticeable increase in visceral fat.
The three main factors contributing the the weight gain are age, hormonal changes, and behavioral shifts.
As you know, menopause and gaining weight is complex, which can make it challenging to manage. A comprehensive approach that includes nutrition, physical activity, and stress management can make a difference in your weight management and help you feel your best.
Amy Plano, Registered Dietitian has a group practice specializing in weight management and menopause. We believe your diet should be defined by all the wonderful things you CAN EAT – not by what you can’t.
Visit our services page to learn how we can work together to reach your goals and transform your life!
Are you looking for a celiac diet plan? As someone with celiac disease, you have to adhere to a life-long gluten-free diet.Eating gluten-free can feel restrictive and overwhelming. However, you can still eat delicious foods while being completely gluten-free!In today’s article, I will share a 5-day celiac menu plan that is both nutritious and delicious. You can use this menu as a great starting point for creating your own celiac diet plan. Keep reading to learn more and make sure to save this post to reference later!Do you struggle with prediabetes on top of celiac disease? If so- check out this article on how to eat if you’re prediabetic.
What is a Celiac Diet Plan?
A celiac diet plan is a meal plan for someone with celiac disease. Patients with celiac disease must avoid gluten, the protein in wheat, barley, and rye. Creating a diet plan can help patients with celiac stay on track with their health goals and ensure they’re eating the right balance of nutrients. Without a diet plan, you may be tempted to eat unhealthy foods that could lead to unwanted weight gain and other health concerns. Further, patients with celiac are at a greater risk for nutrient deficiencies due to digestive tract damage. Because of this, you’ll want to eat a diet primarily of nutrient-dense, whole foods.
How to Make a Celiac Diet Plan
When creating your celiac diet plan, it’s essential to create a balanced plan highlighting the major food groups. This will help ensure you get the proper nutrients needed to thrive on a gluten-free diet.The primary food groups include carbohydrates, lean protein, and healthy fats. For a complete list of celiac-approved foods, check out this blog!Additionally, you’ll want to remember other dietary restrictions and sensitivities you may have. For example, people struggling with Irritable Bowel Syndrome (IBS) on top of celiac disease may be sensitive to other foods, such as dairy or foods high in FODMAPs. After creating your meal plan, you can add the ingredients to a grocery list and post the meal plan somewhere you can see it daily, such as on your fridge. Don’t be afraid to get creative in the kitchen with your menu! Gluten-free eating doesn’t have to be boring. Experiment with different flavors and foods to find what you like.If designing a celiac diet plan feels overwhelming, book an appointment with a registered dietitian (like me!) who can help you create a plan that’s right for you.
5-Day Gluten-Free Menu
Feel free to modify this menu based on your dietary preferences and restrictions.
Day #1
Breakfast: Egg Bites, Gluten-Free Toast, and Fruit Salad
Egg bites made with scrambled egg, spinach, and red pepper with a slice of gluten-free toast.
Side of chopped fruit salad.
Lunch: Grilled Chicken Salad
Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, avocado, olives, and a homemade olive oil and lemon dressing.
Snack: Veggies and Hummus
Cut up vegetables such as carrots and celery with a side of hummus.
Dinner: Quinoa and Vegetable Stir-Fry
Quinoa and vegetable stir-fry with tofu or grilled shrimp.
Steamed broccoli on the side.
Dessert: Strawberry Yogurt BarkIn a large pan with parchment paper lined on it, spread out the following mixture of ingredients onto it and place in the freezer:
3 cups whole milk plain Greek yogurt
¼ cup pure maple syrup
1 tsp vanilla extract
½ cup sliced strawberries
Cut into pieces or crack when frozen.
Day #2
Breakfast: Chia Seed Pudding and Fruit
Chia seed pudding made with almond milk, topped with sliced strawberries (or other fruit of choice), and coconut flakes or gluten-free granola.
A side of turkey sausage or bacon (ensure it’s gluten-free).
Lunch: Lentil and Vegetable Soup
Lentil and vegetable soup (ensure all ingredients are gluten-free).
Gluten-free crackers on the side.
Snack: Avocado Rice Cakes
Wild rice cakes topped with mashed avocado and red pepper flakes.
Dinner: Grilled Salmon and Veggies
Grilled salmon with roasted sweet potatoes and green beans.
Dessert: Leftover Strawberry Bark
Leftover strawberry bark.
Day #3
Breakfast: Mixed Berry Smoothie Bowl
Smoothie bowl made with mixed berries, spinach, almond milk, and topped with gluten-free granola and sliced banana.
Lunch: Fish Tacos
Grilled white fish with cabbage mix and corn tortillas.
Dates stuffed with almond or peanut butter, topped with sea salt and coconut flakes.
Day #4
Breakfast: Avocado Toast
Gluten-free toast topped with mashed avocado and poached eggs.
A side of fresh fruit salad.
Lunch: Turkey Avocado Wrap
Turkey, avocado, lettuce, and feta cheese wrapped in gluten-free tortillas.
Side salad with a gluten-free vinaigrette dressing.
Snack: Peanut Butter Energy BallsIn a large bowl, combine the following together, mix, and roll into balls:
2 cups Rolled oats (must be labeled gluten-free!)
1 cup natural peanut butter or other favorite nut butter
½ cup honey
¼ cup mini chocolate chips
¼ cup unsweetened shredded coconut
Dinner: Steak and Potatoes
Grilled steak with roasted potatoes and asparagus.
Dessert: Fruit Sorbet
Your favorite fruit sorbet!
Day #5
Breakfast: Gluten-Free Pancakes
Gluten-free pancakes made with almond flour (or you can use a pre-packaged mix), topped with maple syrup and fresh fruit.
A side of scrambled eggs.
Lunch: Spinach and Goat Cheese Salad
Spinach and goat cheese salad with walnuts, dried cranberries, and a balsamic vinaigrette.
Grilled chicken or turkey breast on top.
Snack: Tropical Green Smoothie
Frozen mango, kale, chia seeds, ½ banana, blended with almond milk.
Optional: add vanilla protein powder of choice (double-check that it’s gluten-free).
Dinner: Chicken or Vegetable Curry
Chicken or vegetable curry with coconut milk, served with gluten-free brown rice.
Steamed green beans on the side.
Dessert: Leftover Energy Balls
Leftover energy balls from yesterday!
Celiac Diet Plan: The Takeaway
I hope you can use this celiac diet plan as a guide for how to eat healthy with celiac disease. Remember to incorporate a wide variety of whole foods to ensure you aren’t deficient in essential nutrients. Your diet doesn’t need to limit you! If eating with celiac disease feels complex, I’m here to help! You don’t have to go through this alone. Working with a registered dietitian to create a personalized menu and lifestyle plan can help you manage your condition and feel the best you’ve ever felt. Schedule an appointment today to learn more about my nutrition counseling services. They may be 100% covered by your insurance company! Why wait when good health is right at your fingertips? Book a call today!
Are you wondering how should I eat if I am prediabetic?
If you have prediabetes, you may be curious about how your diet can help manage your blood sugar levels.
Without a doubt, prediabetes rates are on the rise, and your diet and lifestyle habits have a direct correlation with the condition.
Whether you have recently been diagnosed or want to understand more about maintaining optimal blood-glucose levels, these dietary recommendations can lead you in the right direction!
Can you reverse prediabetes with diet and exercise? Find out in my full blog post on the topic!
What is Prediabetes?
Prediabetes is a health condition where your blood sugar levels are higher than usual but not high enough to be classified as type 2 diabetes.
Prediabetes is the stage before type 2 diabetes. Because of this, there is an increased risk of developing type 2 diabetes, heart disease, and stroke.
To be diagnosed with prediabetes, you have either:
Fasting blood glucose level ranging somewhere between 100-125 mg/dL
A glucose level of 140 to 199 mg/dL measured 2 hours after a 75-g oral glucose load
Glycated hemoglobin level (HbA1C) of 5.7% to 6.4% or 6.0% to 6.4%
Prediabetes is a warning sign that individuals should start implementing healthier lifestyles, dietary choices, and activity levels to prevent any further progression of type 2 diabetes.
That being said, diet and physical activity are first-line treatments for prediabetes!
Understanding Prediabetes
More specifically, prediabetes is “impaired glucose metabolism,” meaning the body has difficulty regulating glucose (blood sugar) levels to stay in the normal blood sugar range (below 100 mg/dL).
Next, prediabetes occurs because of insulin resistance and dysfunction of specific cells in your pancreas since these components are responsible for blood sugar regulation.
So, what does this mean? Let’s break it down.
Insulin Resistance: Insulin is a hormone produced by the pancreas that is responsible for the adequate regulation of blood glucose by absorbing glucose from the bloodstream. In prediabetes, cells in the body become less responsive to the effects of insulin, so large concentrations of glucose continue to stay in the bloodstream. Even more, insulin resistance leads to type 2 diabetes.
Pancreatic Beta Cells: The pancreas contains cells called “pancreatic beta cells.” These cells are responsible for producing insulin. For example, if these beta cells do not function properly, there could be low insulin levels and heightened blood glucose levels.
Further, the combination of insulin resistance and beta cell issues can lead to prediabetes.
You may be wondering, what can lead to insulin resistance?
Genetics: Insulin resistance can be genetic, making someone more susceptible to prediabetes from birth, even with healthy lifestyle habits.
Physical Inactivity: Physical activity supports insulin sensitivity and glucose metabolism. A lack of physical activity is a significant risk factor for insulin resistance.
Dietary Choices: Next, diets contributing to inflammation and obesity are risk factors for prediabetes. Food choices high in refined carbohydrates, sugars, saturated fats, high-fat meats, and processed foods can lead to insulin resistance. Further, the diet is a lifestyle intervention that plays a crucial role in prediabetes.
Aging: Over time, insulin resistance naturally begins to occur. Other factors like diet and exercise status can progress this natural occurrence.
Obesity: Obesity is a major risk factor for prediabetes, as excess fat correlates with insulin resistance. Fat, also called adipose tissue, releases adipokines, which can corrupt insulin’s glucose regulation.
How Should I Eat If I Am Prediabetic?
First off, healthy diet choices are crucial for managing prediabetes and reducing the risk of progressing to type 2 diabetes.
Here are some general dietary guidelines important for those with prediabetes:
Increase Intake of nutrient-dense foods like:
Non-Starchy Vegetables
Leafy greens
Broccoli
Cauliflower
Brussels sprouts
Bell peppers
Cucumbers
Tomatoes
Whole Grains
Quinoa
Brown rice
Oats
Barley
Lean Protein Sources
Chicken, Turkey
Fish
Lean cuts of beef or pork
Tofu and tempeh
Legumes (lentils, chickpeas, and black beans)
Healthy Fats
Avocados
Nuts & seeds
Fish
Fruit
Dairy or dairy alternatives
Skim or low-fat milk
Soy milk
Almond milk
Water: continue to stay well-hydrated with non-sugar drinks like water, infused water, or herbal teas.
Increase high-fiber foods
Lentils
Chia seeds
Flax seeds
Whole fruits and vegetables
Foods to limit with prediabetes:
Refined carbohydrates
White bread
White rice
Cereals
Pastries
Sugary foods and beverages
Soda
Candy
Processed and pre-packaged foods
High-fat meats: high-fat meats are generally high in added sugars, refined carbohydrates, sodium, and saturated fats.
Packaged snack foods
Fast-food meals
Instant noodles or pre-packaged noodles
Sugary beverages
Excessive alcohol intake
Furthermore, keeping track of what works best for you is essential, too!
How Do I Prevent Blood Sugar Spikes?
Here are a few dietary tips that may help monitor glucose spikes:
Dietitian Tip #1:
Skipping meals may cause unstable blood-glucose levels.
Stay on a semi-structured eating pattern to support regular eating habits for blood sugar control. This schedule can be personal and unique to you. Additionally, keeping a food journal can allow you to create the best meal schedule for you!
Dietitian Tip #2:
Portion control can aid in regulating blood sugar levels by being mindful of how much food you eat during meals or snacking.
If you want to control portions, it is crucial to be mindful of hunger cues, have balanced portion sizes, and decrease overeating.
Even further, overeating can cause immense glucose spikes, leading to even greater insulin sensitivity or more complicated health concerns.
Avoiding distractions while eating can help you to stay more mindful of feelings of fullness or satiety.
Professional Support for Managing Prediabetes
Having personalized care from a healthcare professional can make a massive difference in blood-glucose management!
Primary care physicians and registered dietitians help those with prediabetes find the best plan in prediabetes care.
In addition, meal plans, lifestyle modification goals like diet and exercise habits, and medications are some examples of how healthcare professionals can support those with prediabetes.
Have more questions about prediabetes, prevention, and access to nutrition support?
Head over to my services page to learn more about my 1:1 premium nutrition services with an expert diabetes dietitian to make prediabetes management less stressful!
Lastly, your visit may be 100% covered by your insurance. That’s right- you can see me for little to no payment on your part. Find out more here!
How Should I Eat If I Am Prediabetic: Takeaways
Overall, lifestyle modifications, including keeping a healthy diet, having regular exercise, and appropriate weight management techniques as needed, are crucial for preventing and managing insulin resistance.
I hope this article answers your question about how should I eat if I am prediabetic.
For someone with prediabetes, whole grains, non-starchy vegetables, whole fruits, healthy fats, lean proteins, fish, and legumes are great dietary choices for blood-sugar maintenance and care.
Remember, food is medicine! Working with a healthcare professional such as a registered dietitian near you can ensure optimal strategies are being implemented for unique and personal care.
All in all, prediabetes is absolutely manageable with support and personal dedication to healthier lifestyle habits.
Can Celiac Disease cause weight gain? Let’s find out.
Celiac disease is a gastrointestinal (GI) disease with rising rates of diagnosis. If you have Celiac, you may feel overwhelmed and confused with your diet and how to make sure you’re supporting your body correctly.
The only natural and effective treatment for Celiac is to be on a strict exclusion of gluten for life or a gluten-free diet (GFD).
Even though a GFD is a super effective and safe treatment, it often poses lots of challenges in day-to-day life and can contribute to mental and physical health concerns.
Not to mention that depending on the age of diagnosis and other medical conditions, patients with Celiac can suffer from GI symptoms, nutrient deficiencies, and unwanted weight gain.
In today’s article, I will discuss the question, Can celiac disease cause weight gain? Keep reading for a registered dietitian’s perspective on this topic.
What is Celiac Disease?
Celiac Disease is an autoimmune condition where the consumption of gluten, a protein found in wheat, barley, and rye, is the main trigger.
If someone with Celiac consumes gluten, their immune system attacks the lining of the small intestine, which can lead to severe inflammation and damage.
What damage can happen?
Since the stomach finds gluten a “foreign invader”, the body’s immune system will begin producing antibodies to fight this invader.
In the process of fighting the gluten, other healthy bodily cells in the small intestine called “villi” are affected.
The villi are responsible for adequate nutrient absorption; thus, malabsorption of essential nutrients can be a concern for Celiac patients.
How is Celiac Disease Diagnosed?
Though Celiac rates are rising, there are still many individuals with Celiac Disease who are undiagnosed.
Celiac can affect individuals in different ways and at different points in their life. Some begin to have symptoms as children, while others only as adults.
Symptoms vary from individual to individual, but some common symptoms of Celiac include:
Constant chronic diarrhea or constipation
Weight loss
Gas
Unexplained low blood count (anemia) and feelings of fatigue due to this
Infertility
Early osteoporosis of fractures
Stomach pain or bloating consistently
Painful, itchy skin rash
Muscle cramps, bone pain
Celiac Disease is not the easiest to diagnose since many of the common symptoms can be symptoms for other diseases like Crohn’s, IBS, or intestinal infections.
A blood test is available for Celiac to see if particular antibodies are present in the blood. These antibodies would be present if the individual consumes gluten and the immune system elicits antibodies to respond to the invader.
For most children and adults, the best test to take as step one is the Tissue Transglutaminase IgA antibody (tTG-IgA) Test.
All Celiac testing requires the individual to eat gluten for some time before the test for there to be antibodies present from the autoimmune response.
IgA Endomysial antibody (EMA): This test is the most specific test for Celiac, but it is not as sensitive as the tTG-IgA test.
Total Serum IgA: A false negative tTG-IgAor a false EMA test is possible if you are someone with an IgA deficiency, and this is the test that is utilized for this situation.
Deamidates gliadin peptide (DGP IgA and IgG): This screening type is to test further for Celiac in individuals with IgA deficiency (this affects 2-3% of patients with Celiac or those who test negative falsely for tTg or EMA).
Video capsule endoscopy (VCE): This method is used more primarily with complications linked with Celiac.
Intestinal fatty acid binding protein (I-FABP): If there is any damage in the small intestine, this binding protein could indicate unintentional gluten intake.
Genetic Testing: Celiac disease is highly genetic, thus genetic testing can be done to indicate whether specific genes are present which are associated with Celiac.
Unexplained low blood count (anemia) and feelings of fatigue due to this
Infertility
Early osteoporosis of fractures
Stomach pain or bloating consistently
Painful, itchy skin rash
Muscle cramps, bone pain
Can Celiac Disease Cause Weight Gain?
Weight gain is a common symptom of untreated Celiac due to severe malabsorption in your small intestine.
Your immune system starts to attack your intestinal villi. These are the guys are responsible for nutrient absorption. Once they get damaged, there is a lack of absorption of fats, proteins, carbohydrates, vitamins, and minerals.
But can Celiac disease cause weight gain?
At the beginning of a diagnosis, weight loss can actually occur because the small intestine needs to heal from the damage.
However, when the small intestine is finally more healed, weight normalization or weight gain may occur.
If your weight gain continues, other health concerns like heart disease or high blood pressure could be a concern.
Another reason for weight gain is that people often turn to “gluten-free junk foods” instead of fresh and non-processed gluten-free options.
Processed gluten-free foods can still be high in sugar, fat, and calories. With the increased awareness of Celiac, more healthy options are becoming readily available to the public. Which is amazing!
For healthful gluten-free snacks and meal examples that can help with increased weight gain, keep reading!
Diet + Lifestyle With Celiac
Living with Celiac Disease can present lots of challenges like having to give up tasty foods, reducing the risk of potential cross-contamination, uncovering hidden sources of gluten, and having frustrating social dining experiences.
Giving up gluten is HARD- trust me, I understand. Having to give up foods like bread, cake, beer, cereals, fries, and pasta is no easy feat. But, having a fulfilling life with tasty gluten-free foods is very possible with Celiac, I can assure you!
So, what are gluten-free fresh food options that are a part of a healthy diet and can support weight loss?
Fruits and vegetables
Beans, seeds, legumes, and nuts in their unprocessed forms
Eggs
Lean and unprocessed meats, fish, and poultry
Most low-fat dairy products
Grains like amaranth, buckwheat, flax, gluten-free flours (rice, soy, corn, potato, bean), quinoa, and rice.
The best combination for a GFD is naturally gluten-free foods and certified processed gluten-free products.
It is important to note that when you are buying processed foods, you need to make sure to read the labels to see if they include gluten-free on the label, according to the U.S. Food and Drug Association (FDA).
What foods to avoid (unless any of these are ever labeled gluten-free via the FDA):
Foods with wheat, barley, and rye
Beer, ale, porter
Breads
Bulgar wheat
Cakes and pies
Candies
Cereals
cookies /crackers
Pastas
French fries
Croutons
Salad dressings
Soups and soup mixes
Hot dogs and other unprocessed meats
Some prescription and over-the-counter medications may use wheat or gluten, so discussing with your doctor and pharmacist about your gluten-free needs is recommended.
Not eating gluten is necessary to treat Celiac in addition to avoiding cross-contamination at home and in restaurants.
To ensure cross-contamination does not occur, store your gluten-free products in a different area from products and foods containing gluten and clean surfaces very often.
For example, you can purchase a separate toaster for cooking gluten-free bread or perhaps utilize the oven instead.
If you are worried about cross-contamination at a restaurant, mention to your waitress about your condition so that extra precautions can be taken into consideration in the kitchen.
Healthy Meal and Snack Ideas for Celiacs
Are you worried you won’t be able to enjoy tasty food again as a Celiac?
Don’t worry, here are some fantastic ideas to add to your routine to relieve the sweet or savory tooth!
Snack Ideas:
Peanut Butter Energy Balls (you can alter this recipe to fit different flavors!)
In a large bowl, combine the following together, mix, and roll into balls:
2 cups Rolled oats (must be labeled gluten-free!)
1 cup natural peanut butter or other favorite nut butter
½ cup honey
¼ cup mini chocolate chips
¼ cup unsweetened shredded coconut
Strawberry Greek Yogurt Bark
In a large pan with parchment paper lined on it, spread out the following mixture of ingredients onto it and place in the freezer:
1lb ground beef (can use other meats for this recipe as well)
1.5 tsp dried oregano
Salt and pepper to taste
6 bell peppers (remove the tips and cores
1 cup shredded Monterey jack cheese (or desired cheese)
Chopped parsley
How to:
Preheat the oven to 400 degrees, and in a small saucepan, prepare rice according to the instructions.
In a large saucepan, heat up olive oil and add in the onion. Cook the onion until soft. Add the garlic with tomato paste and stir. Immediately add the beef and stir with a wooden spoon.
Stir in the cooked rice and tomatoes with the spices. Stir occasionally for 5-1- minutes.
On a baking pan, line the bell peppers on a baking pan and fill with the beef mix. Top the peppers with desired cheese.
Cover the dish with foil and bake the peppers for 35 minutes.
Top with parsley for extra flavor and color!
Cauliflower Pizza
What you need :
1 large head of cauliflower (chopped and steamed)
1 egg
2 cups shredded cheese
½ cup freshly grated parmesan cheese
½ cup marinara
2 cloves garlic
1 cup cherry tomatoes chopped into halves
Fresh basil and balsamic glaze
How to:
Preheat the oven to 425 degrees
To make the cauliflower crust, combine steam cauliflower in a food processor. Drain the water from this and add the drained cauliflower to the bowl
Smash the cauliflower in the bowl, and add your egg, mozzarella cheese, parmesan, salt and pepper
Using a 9×13 inch pan, spray cooking oil and shape the cauliflower mixture into a large circle
Place the crust in the oven on 425 degrees and bake for 20 minutes
Take the pizza out and spread the marinara around the crust
Add more mozzarella, garlic, tomatoes, and parmesan, and bake for ten more minutes
Take the pizza out, add basil, and then drizzle the balsamic glaze for even more taste!
Enjoy
The Takeaways
Celiac Disease is an autoimmune condition where gluten is the primary trigger, a protein found in wheat, barley, and rye.
I know this may seem a bit overwhelming- living with Celiac has challenges due to not being able to eat gluten.
But, with a diet and lifestyle plan in place that works best for you, Celiac is manageable!
Be sure to try some gluten-free snacks and meals I mentioned above to understand how tasty gluten-free food can be.
Working with a Dietitian can make this transition to a gluten-free diet smooth and less stressful.
If you want more information on managing celiac disease, head over to my services page to learn more about my 1:1 premium nutrition services. I can help you take charge of your health and prevent unwanted weight gain with Celiac disease.
Diabetes rates are rapidly increasing throughout the United States, with an astounding increase to approximately 37.3 million, or 11.3% of the U.S. population, diagnosed nationwide.
It is likely that you or someone you know is dealing with diabetes. The condition can be overwhelming and frustrating, leading to unwanted symptoms such as weight gain.
With the right diet and lifestyle habits, you can promote sustainable weight loss and keep your diabetes under control.
In today’s article, I will be discussing the risk factors for diabetes, the different types of diabetes, and what habits you can implement to lose weight effectively. Keep reading to learn more!
There are many factors which contribute to the rise in diabetes rates. Some include but are not limited to:
Lifestyle Changes: Dietary and fitness habits have altered due to increases in sedentary lifestyle and remote jobs.
Aging Population: Diabetes largely affects older adults, and with a current large population of aging adults, the rates inevitably increase.
Genetics: Genetic mutations that alter insulin affectability can be a factor in the diagnosis.
Environmental Factors: Though not many people know this, factors such as chemicals, pollutants, and even developmental infrastructure (access to nutritional food options and local produce) can affect rates for diabetes.
Improvements in Screening and Diagnosis: Medical advances allow screening and diagnosis to be more effective, and thus, more people will be accurately assessed for diabetes.
Access to Healthcare: Lack of access to healthcare can lead to late diagnoses.
Lack of Education: Lack of nutrition education and emphasis on the importance of physical movement for at least 30 minutes a day can increase rates of diabetes.
More in particular, diabetes rates are on the rise in correlation with an increase in the number of people who are overweight. This correlation strongly suggests that weight loss is an important step in healing and improving insulin resistance!
What is Diabetes?
Diabetes is a chronic (or long-lasting) health condition that affects how your body is able to turn food into energy.
Diabetes is characterized by heightened levels of blood glucose (sugar) in the body. There are elevated levels of insulin in the body when our pancreas does two things. It either does not produce enough insulin (a hormone responsible for regulating blood sugar) or cannot utilize the insulin effectively.
Without enough insulin or insulin responsiveness in the body, glucose (blood sugar) from food is not shuttled into our muscle, fat, and liver cells.
Blood glucose, instead, will just build up and heighten blood glucose levels, which is not beneficial to our health and longevity.
There are two types of Diabetes:
Type I Diabetes: Type I, or Juvenile Diabetes, is an autoimmune disease. Essentially, the body’s immune system mistakenly attacks the insulin-producing beta cells, leaving the body with no insulin. Without insulin, blood glucose is not adequately regulated.
Age of Onset: Usually, children, adolescents, and younger adults are diagnosed with Type I. Type I can be diagnosed at any age, however.
Insulin Dependency: People with Type I Diabetes need lifelong insulin therapy in order to regulate blood sugar levels. They would use insulin pumps or insulin injections for regulation.
Type II Diabetes: Type II Diabetes is insulin resistance, as the pancreas produces insulin, but the body does not recognize that it is there and thus is not being used effectively to regulate blood sugar levels.
Age of Onset: Typically, those diagnosed with Type II Diabetes are adults, but more children are being diagnosed with Type II due to rates of obesity continuously rising.
Insulin Dependence: Some individuals will require oral medication or insulin injections, but since Type II Diabetes can be reversed, treatment is different from Type I. Next, in Type II, lifestyle modifications such as increased exercise and or dietary changes are highly beneficial. They are of utmost importance in further escalation of the condition.
What is the Connection Between Weight Loss and Diabetes
Exercise is usually recommended to live a healthy lifestyle for any individual. However, those diagnosed with Prediabetes or Type II diabetes can benefit significantly from lifestyle modifications. Modifications may include adequate exercise, healthy weight loss, and changes in dietary choices.
Additionally, weight loss is a common treatment plan for those diagnosed with Type II Diabetes. This is especially true if they are overweight or considered obese according to BMI standards.
In fact, weight loss via lifestyle modifications is the first-line therapy for Type II diabetes!
So… Why Weight Loss with Diabetes?
You may be wondering why weight loss with diabetes?
Here are some reasons why weight loss is beneficial to managing, preventing onset, or reversing Type II Diabetes:
Helps Manage Blood Sugar Levels: Getting active makes your body more sensitive to insulin, which can help someone diagnosed with Type II diabetes regulate blood sugar levels. Remember, the goal in reversing Type II is to allow your body to be more insulin sensitive, or in other words, be able to recognize insulin is present and thus utilize it effectively!
Lowers Risk of Other Health Complications or Diagnosis: Weight loss can reduce one’s risk of having correlating conditions with Type II diabetes, such as heart disease, stroke, and kidney complications. Excess body weight is associated with a heightened risk of cardiometabolic complications. Further, this may lead to or escalate Type II diabetes.
Improved Energy Levels: Individuals consistently exercising and eating more nutrient-dense foods tend to have improved levels of energy, which will continue to be a motivating factor in regular exercise or frequent movement.
Reduction of Excess Fat: If there is an increase in circulating blood sugar, the sugar is stored as fat. Excess fat builds in the liver due to a sedentary lifestyle, lack of exercise, and or dietary inadequacy. If this happens, the body lacks sensitivity to insulin. Then, this can lead to rises in blood glucose levels! Studies, therefore, have consistently shown excess fat in the liver and pancreas are huge factors in the onset of Type II diabetes.
Weight Fluctuations and Diabetes
Some individuals with diabetes struggle with consistent weight fluctuations.
The most common treatment for diabetes beyond lifestyle modifications is insulin modifications or injections. These, unfortunately, often cause weight fluctuations.
Even further, individuals taking insulin may gain weight. In a population where weight loss is beneficial, this cycle can be very frustrating.
Stay physically active! Movement is going to be beneficial to your health by aiding the effectiveness of your insulin hormones to regulate your blood sugar levels. You can always adjust workout regimens or types of movement depending on what feels good to YOU.
Don’t skip meals. If you skip meals, your blood sugar will drop significantly and then significantly rise the next meal you ingest. Stay on a consistent dietary routine to allow your body to adjust to blood sugar levels.
Talk with your provider (PCP or Dietitian) about medications. Do not increase or reduce your insulin in order to stop weight loss or weight gain. Take insulin as directed, but feel free to discuss possible changes in medications with your providers.
A lot of information, I know. However, the most important thing to keep in mind is that weight loss is not a magical cure for diabetes, and health improvements from it may take time to surface.
Additionally, FAD Diets (a dietary plan that supposedly gives immediate positive results) are not long-term solutions for weight loss since most fad diets are not maintainable.
Think about long-term, maintainable lifestyle changes you can make that work well for your routine and allow you to manage your diabetes and overall health.
5 Tips to Support Sustainable Weight Loss
Every individual is different in terms of what routines or lifestyle modifications can work best for them.
Below are a few ideas on how you can begin making a sustainable weight loss regimen:
Meal prep nutritious foods in advance. Having to cook every meal one at a time on a daily basis can be difficult to maintain throughout the week. By meal-prepping in advance, eating healthy can be easier! Find nutrient-dense, low glycemic index foods to integrate into your weekly dietary routine. Then, prepare snacks and meals with these foods before the week begins.
Increase your daily steps. If you have a break in the day, getting outside for a quick walk can help increase activity levels as well as give a mental refresh.
Manage stress levels, as stress is associated with weight gain. Stress causes our bodies to produce and elicit a hormone called cortisol. Cortisol, when released, urges our body to replenish energy stores by eating more! Thus, stress can cause weight gain. Some ways to manage stress and decrease vulnerability to weight gain include journaling, Yoga, meditation, going on walks, painting or drawing, having a self-care night, getting together with friends, etc.
Prioritize high-volume, low-calorie foods. Fruits and vegetables are great examples of foods to integrate more of! Examples include cucumbers, watermelon, greens, and whole-grain items like quinoa and brown rice.
Try keeping a food journal. By keeping track of the foods you eat throughout the day, you can have greater control over changing habits that contribute to weight gain. Further, being in a calorie deficit is an important part of weight loss. Tracking calories will make weight loss an easier goal to meet.
Why Weight Loss With Diabetes: The Takeaways
All in all, this information may feel a little overwhelming to you, but focusing on the key points made can hopefully help pull it all together!
Diabetes is a chronic (or long-lasting) health condition that affects how your body is able to turn food into energy.
There are two types of diabetes: Type I and Type II Diabetes.
Type I is an autoimmune disease typically resulting from genetic or environmental factors and diagnosed at a younger age.
Type II Diabetes is typically a result of inadequate exercise and lifestyle routines or dietary patterns and is usually diagnosed in adults. Remember, the goal in reversing Type II is to allow your body to be more insulin-sensitive. In other words, be able to recognize insulin is present and thus utilize it effectively. Further, every person is different in terms of what routines are sustainable for healthy weight loss. Some tips for maintainable weight loss include:
Meal prep nutritious foods in advance.
Increase your daily steps.
Manage stress levels, as stress is associated with weight gain.
Prioritize high-volume, low-calorie foods.
Try keeping a food journal.
Overall, you know your body best, and by speaking with your care providers, you can create an individualized approach for a healthier life.
If you want more information on how to manage diabetes or prevent the onset of Type II diabetes, head over to my services page to learn about my 1:1 premium nutrition counseling services! There is no better time to invest in you and your health.
Have you been diagnosed with irritable bowel syndrome (IBS) or feel like you may have IBS? If so, you may be curious about what foods trigger IBS.
Understanding how diet affects IBS symptoms can help you regulate your abdominal discomfort and your overall health!
Trust me, I know that IBS can be an extremely frustrating and overwhelming condition. The symptoms can start to greatly impact your quality of life and time with friends and family.
In today’s article, I will be diving into the basics of IBS, including symptoms and diagnosis criteria. Then, I will share my best tips for treating and managing IBS as a specialized dietitian.
Irritable Bowel Syndrome, or IBS, is a chronic functional gastrointestinal disorder that causes altered bowel states and abdominal discomfort or pain.
IBS affects approximately 20% of the general population, with women being twice as likely to report symptoms.
There are four different subtypes of IBS, depending on your symptoms:
IBS with constipation (IBS-C)
IBS with diarrhea (IBS-D)
IBS with a combination of constipation and diarrhea
Unclassified IBS
While IBS can significantly affect the quality of one’s life, the causes are still widely unknown. However, a large amount of research supports the connection between diet, mental health, lifestyle, and environmental factors with IBS.
As you can see, there’s absolutely hope for you and your management of the condition!
What are the Symptoms of IBS?
This is a tricky question because everyone has different experiences and discomforts with IBS. Symptoms of IBS can vary per individual, so efficient care is a very personalized approach!
Common symptoms of IBS can include but aren’t limited to:
Abdominal pain & cramping
Bloating
Gas
Altered GI function
Constipation
Diarrhea
Both constipation and diarrhea
Indigestion
Nausea
An urgent need to defecate
How is IBS Diagnosed?
There is no test to give a definitive diagnosis for IBS.
However, doctors will review symptoms and past medical history and complete a physical exam to ensure you don’t have Celiac disease or Inflammatory Bowel Disease (IBD), which both have similar symptoms.
If your tests come back negative for Celiac Disease or IBD, you will then likely be assessed for IBS criteria to determine a diagnosis.
Belly pain and discomfort at least once a week within the last three months
The pain and discomfort follow with defecation, a change in frequency of defecation, and/or a change in stool consistency.
Type of IBS
IBS-C (constipation)
IBS-D (diarrhea)
Both constipation and diarrhea IBS
Unclassified IBS
You may need to continue to receive additional testing and bloodwork before coming to a definitive diagnosis.
What Role Does the Gut-Brain Connection Play In IBS?
In order to understand IBS and truly get to the root of the problem, understanding key physiology features is very helpful.
One key component of IBS is the connection between your gut and brain, called the gut-brain axis.
Your autonomic nervous system (ANS) is responsible for involuntary processes like heart rate, blood pressure, respiration (breathing), digestion, bodily fluid production, and more. The ANS has three subgroups: parasympathetic nervous system, sympathetic nervous system, and enteric nervous system.
I want to focus on the enteric nervous system (ENS) since it plays such a vital role in digestion and intestinal function. The ENS contains a whole network of neurons that line the entire GI tract, extending all the way up to the esophagus and down to the anus.
Did you know the ENS is known as the “Second Brain” or the “Brain of the Gut”?
IBS is classified as a gut-brain interaction disorder because messages constantly go to and from the brain.
If any miscommunications are potentially due to anxiety or stress, your IBS symptoms can begin or worsen!
Now that you’re more of an expert on the symptoms and causes of IBS, let’s talk about how we can treat IBS and have a healthy and happy gut.
Treatment of IBS
Dietary changes are commonly made in order to reduce symptoms of IBS.
Since food triggers vary from person to person with IBS, identifying personal food triggers can be a series of trial and error.
How to identify your triggers:
Keep a food journal! Write down what you eat during each meal, with a note on how you felt after. This can allow you to find common denominators and eliminate your triggers!
Be aware of common triggers so you are better prepared to make connections through your food journal. Remember that depending on which subtype of IBS you have been diagnosed with, different foods will trigger you.
What Foods Trigger IBS?
Next, I will be discussing what foods trigger IBS.
It is always best to work with an IBS dietitian before completing any type of elimination protocol on your own!
If you have IBS-C, you should instead focus on INCREASING:
Fiber: Fruits, vegetables, beans, lentils, and whole grains can help reduce gas and bloating and increase bowel motility.
Water: Drink plenty of water! If your body recognizes it is dehydrated, it will try to retain as much water as possible, and thus, your stool will have a much harder consistency.
Prune Juice: Trust me when I say that prune juice is your best friend during constipation! Prune juice is high in sorbitol and fiber, making it a natural laxative.
Too much fiber can cause diarrhea. There is fiber in the external skin of fruits like apples, prunes, kiwis, etc. Monitor how much your body can handle fiber since this is very individualized!
Coffee, alcohol, carbonated drinks, any caffeinated drinks
Fried and fatty foods
Dairy products, especially for lactose-intolerant folks
Foods with wheat, especially for people who are gluten-sensitive
If you have IBS-D, you should instead focus on :
Eat a moderate amount of fiber. Soluble fiber is better for IBS-D symptoms. Soluble fiber options include oats, peas, beans, citrus fruits, etc.
Try to drink water an hour before and an hour after your meals instead of during your meals.
Stick to lean proteins like chicken or eggs
Noodles, rice, and potatoes are a great option for neutral and diarrhea-safe foods!
Common IBS treatment options or strategies for most IBS patients include:
Reduce Cruciferous Vegetables: Cruciferous vegetables include cabbage, broccoli, cauliflower, kale, bok choy, and collard greens. Cruciferous vegetables are high in sulfur and thus can increase IBS symptoms by increasing gas, bloating, and diarrhea.
Try reducing very spicy foods. Some people are spice-sensitive and may have flare-ups as a result.
Try to eat slower and more mindfully. Give your body the opportunity to digest at an adequate pace.
Get more exercise to reduce stress, improve bowel function, and reduce bloating.
Increase Omega-3 Fats: Omega-3s are great for brain health, which, as you now know, correlates with the gut! Foods rich in Omega-3s include fish, seafood, flaxseed, chia seed, and walnuts.
Quality stress management – Have you ever had a “gut-wrenching” experience? Had “butterflies” in your stomach? Felt nauseous from a situation? These emotionally driven physical feelings are due to the brain’s direct effect on the stomach and intestines. It is also scientifically proven that the gut and brain connection is a two-way street, meaning a stressed gut can send signals to the brain and vice versa. Since the GI system and the brain are so intimately connected, stress-induced stimulation can cause symptom flare-ups in IBS!
Stress-management techniques like the ones listed below help maintain a healthy relationship between the gut and brain.
Deep breathing exercises
Yoga
Adequate sleep
Therapy
Guided imagery exercises
Do something fun as often as possible – read, hang out with friends, paint, color, shop, etc.
Should You Follow a Low-FODMAP Diet?
A low-FODMAP diet is another treatment option that is available for IBS patients.
“FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyphenols. Some people are highly sensitive to high-FODMAP foods.
These short-chained carbohydrates don’t absorb well in the intestine and thus could potentially cause bloating and abdominal pain.
I know this can be a lot to take in, as IBS is a very personalized diagnosis. Just know that the more you understand yourself and your triggers, the more you can regulate the discomfort.
Here you go for those wanting a summary of the key points we discussed!
There are four different subtypes of IBS, depending on your symptoms:
IBS with constipation (IBS-C)
IBS with diarrhea (IBS-D)
IBS with a combination of constipation and diarrhea
Unclassified IBS
Many individuals with IBS link their symptoms to dietary factors, making diet the central area of concern for symptom reduction. Identifying your food triggers is the first step. Next, eliminating triggers will alleviate the pain or discomfort.
How to identify your triggers:
Keep a food journal!
Be aware of common triggers so you are better prepared to make connections through your food journal.
Some dietitian-approved treatment options or strategies for most IBS patients include:
Reduce Cruciferous Vegetables
Try reducing very spicy foods
Eat slower
Get more exercise
Try following a low FODMAP diet
Increase Omega-3 Fats
Quality stress-management
Looking for additional guidance and support with nutrition and IBS? Head over to my services page to learn more about my 1:1 premium nutrition counseling services. There is no better time to take charge of your IBS than now!
Do you find yourself asking, can I reverse prediabetes with diet and exercise?
The levels of people getting diagnosed with prediabetes are climbing every year. Eventually, a good portion of those people will progress to type 2 diabetes.
That, as you may know, can have serious health consequences. So before prediabetes progresses further, it is essential to use an early intervention of diet and lifestyle strategies.
You can beat prediabetes and reverse it for good! With the right tools and strategies in your toolbelt, your blood sugar levels will drop, and your unwanted symptoms will be gone.
In today’s article, I will be going over what pre-diabetes is, common risk factors, and the signs and symptoms to look out for. I will also give you three tips for using diet and exercise to reverse prediabetes.
So, let’s get started!
Did you know working with a specialized registered dietitian can support your prediabetes health journey? And guess what- you may be able to use insurance coverage for your session! Head over to this page to learn more.
What is Prediabetes?
Prediabetes is a health condition in which blood sugar levels are very high, reaching 100 to 125 mg/dL or 5.7-6.4% A1C, but not high enough to be considered type 2 diabetes.
If you are diagnosed with prediabetes, you are at a higher risk of developing type 2 diabetes in the future, in addition to other devastating health conditions, including heart disease, stroke, and heart attack.
For your reference:
Blood Glucose Levels Include:
Normal: 70-99 mg/dL
Prediabetic: 100-125 mg/dL
Diabetic: 125+ mg/dL
Your Primary Care Doctor Might Test A1C Status:
*This test provides an average blood sugar level over the past 3 months.
Normal: Below 5.7%
Prediabetic: Between 5.7 and 6.4%
Diabetic: 6.4% or higher
What Causes Prediabetes?
Blood sugar levels can rise due to a hormone called insulin not processing glucose properly in the body.
Insulin, made by the pancreas, transfers blood sugar to cells to use as energy later on and thus helps monitor blood glucose levels appropriately.
If you have prediabetes, your body is not responding normally to insulin, and as a result, the pancreas will continue to produce more and more insulin until even the pancreas itself cannot keep up.
Blood glucose levels will continue to rise, leading to prediabetes, then potentially type 2 diabetes.
If your blood glucose levels eventually reach type 2 diabetes status, it indicates insulin resistance occurring, where your body doesn’t recognize the presence of insulin.
Signs and Symptoms of Prediabetes
It is important to note that you could have prediabetes and not even know it. In fact, one in every two people is unaware they have the condition!
You may not experience any specific signs or symptoms until serious health concerns (like type 2 diabetes) occur.
Feeling down and not like yourself recently? It is important to be aware of the signs of prediabetes so you can get your levels tested by your primary care doctor before it’s too late!
Here are a few signs and symptoms of prediabetes to look out for:
Frequent urination
Excessive thirst
Irritability
Moodiness
Weight gain
And more!
Risk Factors of Prediabetes
Additionally, there are risk factors for prediabetes that are important to understand.
These put you are a higher risk for developing prediabetes, meaning you will want to keep a closer eye on your blood sugar levels and diet and lifestyle habits.
These risks include:
If you are 45 years +
If you have had gestational diabetes
If your mother, father, or siblings have been diagnosed with type 2 diabetes
BMI > 25 kg/m2: Overweight – Obese BMI Status
If you are a chronic smoker
If you are physically inactive less than three times a week: sedentary activity status
*There are genetic research trends for prediabetes as well, showcasing other uncontrollable risk factors. It is currently still not fully understood why, but 17.1 million more men were diagnosed with diabetes in 2017 than women.
In addition, ethnic and racial groups, including African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and Asian Americans, are at a higher risk for developing diabetes.
Can I Reverse my Prediabetes Diagnosis?
Yes, absolutely! Prediabetes is, in fact, a reversible condition.
Lifestyle and dietary changes can ultimately reverse your prediabetes status and reduce your risk of other chronic diseases. They should be the first-line approach for reversal.
Your second question is probably wondering, can I reverse prediabetes with diet and exercise?
Weight and physical activity status are two lifestyle intervention factors targeted to stop the progression of prediabetes to type 2 diabetes.
Since physical activity increases ‘insulin sensitivity,’ the body will begin to recognize the presence of insulin, allowing the blood glucose to decrease and move to muscle cells for energy use.
When it comes to your diet, the sugars inside your food get broken down and can raise your blood sugar in varying amounts depending on what and how much you eat.
3 Dietitian-Approved Tips to Reverse Prediabetes
Now I will share three tips you can start doing today to reverse your prediabetes!
Tip #1: Increase physical activity levels to 3-5 days a week, 30 minutes + each.
HIIT workouts are extremely efficient in helping control glucose, lower abdominal fat, and thus decrease weight status
Find what workouts work best for you and are the most enjoyable for you
Find friends who have similar fitness goals to you to surround yourself with
A plethora of research studies have found a nutritious diet rich in low-glycemic index foods and fiber, partnered with less consumption of sugar-containing beverages, will decrease the risk of diabetes by 18-40%!
The glycemic index (GI) indicates how quickly a particular food causes our blood sugar to rise. The lower the glycemic index, the gentler the food will be on raising glucose levels.
Consuming low glycemic index foods are a great choice for prediabetics as they help control blood glucose levels, reducing the risk of blood glucose spikes.
Blood sugar spikes can ultimately cause further health complications and increase cardiovascular health.
Vegetables: raw carrots, snow peas, broccoli, tomatoes, cucumber, bok choy, cauliflower, celery, eggplant, cabbage, mushrooms
Low GI Grains: Barley, All-Brand & Fiber One Cereals, Oat bran, whole-grain pasta, sourdough bread
Dairy: skim, low-fat, whole milk
Legumes: Kidney beans, chickpeas, black beans, lentils, tofu, and soy-based products
Nuts: Peanut + almond butters
It is important to note that the glycemic index is only ONE way to classify food.
A low GI index score doesn’t necessarily make a food healthy or not healthy! It will just be a great gauge for those hoping to maintain adequate blood glucose levels.
Tip #3: Increase your fiber and protein intake using whole foods.
Increasing both your protein and fiber intake can help you reverse prediabetes and lower your blood sugar levels.
Protein and fiber both increase satiety more than quick-digesting simple carbohydrates by slowing your digestion and allowing you to stay fuller longer. This also reduces how fast your blood sugar spikes after eating a meal.
Because of this, protein and fiber support long-term weight loss and prevent weight regain. Losing weight (in a healthy and sustainable way, of course) will help reverse prediabetes.
It is also a good idea to prioritize more whole foods and less processed foods.
Processed foods tend to be high in added sugars and refined carbohydrates that can contribute to high blood sugar levels.
Add plenty of fresh produce, lean proteins, healthy fats, and whole grains into your day to promote a balanced diet.
Reversing Prediabetes with Diet and Exercise: The Takeaways
I know prediabetes may be a daunting diagnosis. But lucky for you, there are lifestyle and diet interventions that can help reduce the risk of progression to type 2 diabetes!
All in all, here are my 3 dietitian-approved tips for reversing prediabetes:
Increase physical activity levels to 3-5 days a week, 30 minutes + each.
Prioritize less processed products, whole fruits and vegetables, and foods high in protein and fiber and lower in sugar.
There is hope! If you are reading this, you are already making steps forward to a better lifestyle and a happier you.
Looking for additional guidance and support with nutrition and blood sugar levels? I know this all can be overwhelming at first, but don’t worry, I got you!
Head over to my services page to learn more about my 1:1 premium nutrition counseling services. There is no better time to take charge of your prediabetes and use diet and exercise to reverse it for good!
Did you know there are over 50 DIFFERENT names for added sugar ? Now, that is KRAZY with a capital K!
And let’s be crystal clear – I am NOT talking about the type that naturally occurs in fruits, veggies, whole-grain products as well as in dairy. We are talking about the sugar that is added to food during processing to enhance flavor, texture and shelf life.
Added sugar is typically composed of the either glucose, fructose and/or sucrose. Unfortunately, many food manufacturers are sneaky and hide the total amount by listing it under several different names on a package’s ingredient list.
As if reading labels wasn’t hard enough to begin with!
Any look familiar?
However, sadly the list does not end here my friends. Check out this quick article from Healthline to learn about the 56 (yes, you read that correctly!) other names that sugar goes by.
Talk about an unsavory alias!
Do any of these surprise you?
Raise your hand if you thought agave was a better choice than white sugar?
Surprised to hear that coconut sugar is a “no-go”?
That leads us to the next important question.
How much added sugar are you allowed per day?
Survey says…
But let’s not sweat the small things. Whole foods like fruits, veggies, whole-grains and dairy products naturally contain small amounts of sugar. However, they are also nutrient powerhouses brimming with fiber, vitamins, minerals and phytonutrients. With these added features, whole foods are processed differently and don’t have the same detrimental effects of added sugars.
Therefore, the most effective way to reduce your added sugar intake is to J.E.R.F. – just eat real food. Plain and simple.
However, if you do decide to buy packaged foods, don’t be a slave to label. Be an informed consumer and stick to your daily quota.
Got questions on added sugars? Hit us up in the comments below. We understand this topic can in fact be tricky and we are happy to help!
