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? Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post

Discover How Gut Bacteria Influences Your Weight

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Weight Watchers Get Healthy Freestyle Journey Week 23
How Gut Bacteria Influences Your Weight

It’s MONDAY and time to continue our journey into health and wellness. Thank you, for joining me as I reflect on the past week and explore the new! Like me, many people have trouble losing weight. For us, it comes off slowly or not at all. We often find ourselves blaming our lack of willpower, poor genes, age, or any number of other excuses in an effort to explain and accept why. One cause that I hadn’t considered until reflecting on a recent visit to the doctor was the health of my guts. You see, he stated that there are very few supplements that he recommends his patients take. And probiotics and fish oil are two of them. So I set out to discover if there was a correlation between gut health and weight loss.

Keep reading to see how gut bacteria affects your weight and learn what foods promote healthy gut bacteria growth. Also, if you’ve missed any of the posts in the recent weeks be sure to check them out. Last week, we talked about the importance of hydration. We’ve also uncovered where sugar is hiding in your food (aka sugar bombs) and looking at the benefits of shopping at farmer’s markets, in addition to learning the importance of milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, Memorial Day, and the fourth of July have come and gone.

How Gut Bacteria Influences Your Weight

Did you know that your body contains trillions of bacteria? It does and the majority of these bacteria are located in your intestines. So it’s no surprise that gut bacteria plays several important roles in your health. I00

They Affect How Your Food Is Digested

Since your gut bacteria line your intestines, they come into contact with the food you eat. This may affect what nutrients you absorb and how energy is stored in your body.

Humans can’t digest fiber but certain gut bacteria can. By digesting fiber, these gut bacteria produce a number of chemicals that benefit gut health and possibly promote weight loss. A number of studies have shown that people with a high fiber diet have a lower weight and a recent study found that the ratio of two types of bacteria in your intestines may determine how much weight you lose when given a particular diet. These two bacteria are Prevotella, which digests fiber and carbohydrates, and Bacteroidetes, which people who eat more animal protein and fat have more of. 

Also, gut bacteria digest certain antioxidants known as flavonoids that are found in plants. Which may help prevent weight gain. Finally, your gut bacteria can influence how dietary fats are absorbed in the intestines, which may affect how fat is stored in the body.

Your gut bacteria play an important role in inflammation.

Inflammation not only occurs when your body activates your immune system to fight infection. It can also be caused by an unhealthy diet.  A diet containing too much fat, sugar or calories can lead to elevated inflammatory chemicals in the bloodstream and fat tissue, which may contribute to weight gain. Some species of bacteria produce chemicals like lipopolysaccharide (LPS) which cause inflammation when they pass into the bloodstream. In fact a National Center for Biotechnology Information publication, Metabolic endotoxemia initiates obesity and insulin resistance, states that when mice are given LPS, they gain as much weight and have similar increases in blood sugar and insulin as mice fed a high-fat diet. Therefore, certain gut bacteria that produce LPS and cause inflammation may contribute to weight gain and even insulin resistance.

However, Bifidobacteria and Akkermansia are beneficial species of bacteria that help prevent inflammatory chemicals from passing from the gut into the bloodstream. Increasing these species of intestinal bacteria may reduce inflammation and prevent weight gain. They can be grown outside the body and then taken by mouth as medicine. Bifidobacteria belong to a group of bacteria called lactic acid bacteria. You can get these Lactic acid bacteria by eating fermented foods like live-cultured yogurt and cheese. In addition to taking a probiotic, Akkermansia can also be increased by consuming polyphenol-rich foods, such as pomegranate, grape polyphenols like grape seed extract, and cranberries.

Chemicals That Help You Feel Full

Your body produces hormones that affect your appetite, including leptin, ghrelin, peptide YY (PYY). Some studies have shown that different bacteria in the gut can affect how much of these hormones are produced and whether you feel hungry or full.

Short-chain fatty acids are chemicals that are produced when certain species of gut bacteria break down fiber. One of these is known as propionate. In one study it was found that taking propionate for 24 weeks significantly increased levels of the hormones PYY and GLP-1, both of which influence hunger. Other studies have shown that prebiotics supplements, which contain compounds that are fermented by gut bacteria, can have a similar effect on appetite.

Additionally, a study by the Louvain Drug Research Institute found that people who took 16 grams of prebiotics per day for two weeks had higher levels of hydrogen in their breath. This increase indicates gut bacterial fermentation, resulting in less hunger and higher levels of the hormones GLP-1 and PYY, which make you feel full.

Top 10 Probiotic Foods to Add to Your Diet

  • Live Cultured Yogurt. Look for brands made from goat’s milk which are particularly high in probiotics like thermophillus, bifudus, and bulgaricus. They can also be infused with extra forms of probiotics like lactobacillus or acidophilus.
  • Kefir. This fermented dairy product is similar to yogurt and is a combination of goat’s milk and fermented kefir grains.
  • Dark Chocolate. While chocolate itself doesn’t contain probiotics, it has been found to be a very effective carrier for probiotics. Yes, one more reason to eat chocolate!!!
  • Microalgae. While not a probiotic itself, microalgae can act as a prebiotic. This means that it feeds and nourishes the probiotics already in your gut.
  • Pickles. Most vegetables can be pickled and they are packed with prime probiotics.
  • Cultured Vegetables: Sauerkraut and Kimchi. Made from fermented cabbage, and sometimes other vegetables, sauerkraut is extremely rich in healthy live cultures. If you can handle the spice of an extremely spicy and sour fermented cabbage, kimchi is one of the best probiotic foods you can add to your diet.
  • Miso. Made from fermented rye, beans, rice or barley, miso is full of lactobacilli and bifidus bacteria. Add a tablespoon of miso to hot water for a quick, probiotic-rich soup.
  • Tempeh. Tempeh is a fermented, probiotic-rich grain made from soybeans. It is a great substitute for meat or tofu.
  • Raw Cheese. Goat’s milk, sheep’s milk, and A2 cow’s soft cheeses are particularly high in probiotics. Make sure that you buy raw and unpasteurized cheeses to receive any probiotics.  
  • Kombucha Tea. This fermented tea contains high amounts of healthy gut bacteria. For centuries, this probiotic drink has been used to help increase energy and enhance well-being.

On the other hand, eating some foods in excess may harm your gut bacteria. These are:

  • Sugary foods. A diet high in sugar can stimulate the growth of certain unhealthy bacteria in the gut. 
  • Artificial sweeteners. Artificial sweeteners such as aspartame and saccharin reduce beneficial bacteria in the intestines and may contribute to high blood sugar.
  • Unhealthy fats. While eating healthy fats such as omega-3s helps support beneficial bacteria in the intestines, eating too many saturated fats may contribute to the growth of disease-causing bacteria.
  • Fried and Processed Foods. Like sugar, they break down into components that feed the less hospitable bacteria in your gut
  • Gluten. Even if you’re not gluten-sensitive, eating gluten can have significant, long-term effects on your gut bacteria. Gluten is a type of protein that’s found in many grains, including wheat, rye, and barley.
  • Red Meat. While having the occasional steak isn’t likely to throw your whole system off, eating a diet that’s meat-heavy can be tough on your body. Research has shown that eating a lot of red meat affects your gut bacteria fast. Also, chances are that it’s got some antibiotics in it since 80% of antibiotics used in the U.S. are given to livestock!

Don’t worry that if you can’t avoid all of these things all the time. You’re not doomed to poor gut health. Do what you can to live a gut-healthy life by eating from the top ten list and giving your microbiome the support it needs to thrive by taking an effective probiotic to repopulate your beneficial gut bacteria. While we are just beginning to understand the role of gut bacteria in obesity and the science hasn’t led to treatments that will make it easier to lose weight, I believe that day is coming.

 If our gut has more bad bacteria, it can be harder to lose weight.

When we eat food, our gut breaks it down into small pieces. Only the smallest pieces get absorbed into our blood. The rest is eliminated as waste material. In other words, not all of the calories in the food we eat get into our body and increase our weight. Some bacteria are better able to chop food into those smallest pieces that get digested, add calories to our body and thereby tend to increase our weight.

? SELF LOVE ?
Nothing can stop you from achieving your goal if you have the right mental attitude.

Believe in yourself, listen to your gut, and do what you love. -Dylan Lauren

How my freestyle weight loss week went:

This week was spent drinking water and eating foods with high water content, and drinking more water. In addition to spending some time working on our blog and tending the garden, I spent several days helping my aunt with her place. Marcus got into the pickles I made last Monday. He couldn’t wait the two weeks they needed to “mature.” Even with all the physical work at my aunt’s place, I continued to do my new exercise routine. With a busy week before I knew it it was time to step on the scale once again. This week even with all that water I drank, I lost two pounds. Hopefully, with continued hydration, I’ll keep seeing negative numbers. Until next week… Remember to stay positive and keep looking forward.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

Spill your guts by leaving a comment below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Weight Watchers Freestyle Journey Week 22 – The Importance of Hydration When Dieting

Check out the entire series of educational and inspirational Weight Watchers Posts.

🍪 vs 🥗 Does it cost more to eat healthily? Read This Eating Healthy On a Budget Post To Find Out

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Weight Watchers Get Healthy Freestyle Journey – Week 21

Eating Healthy On a Budget

Yes, it’s MONDAY already!!! It feels like I just shared about sugar bombs with you but its time once again to reflect on the past week! If you’ve missed any of the posts in the recent weeks be sure to check them out. In addition to uncovering where sugar is hiding in your food that we covered last week, we have looked at the benefits of shopping at farmer’s markets, milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, and Memorial Day have come and gone.

Eating Healthy vs. Unhealthy

Due to the incidental cost of having a poor diet we’ve been told that it’s cheaper to eat healthy than not. However, healthier fare, like fruits, veggies, and fish are more expensive than unhealthy foods like processed meals and snacks or refined grains. Swapping out some of the less expensive and less healthy foods, for fresher and more nutritious ones adds a few dollars more per day. While this might not be a problem for some, people with lower incomes or families may not be able to afford the added cost.

When you have five dollars in your pocket and a family of four to feed dinner, what do you buy? With a family of six and at times more mouths to feed, I’ve faced this dilemma many times. You look at the package of chicken breasts that’s large enough to feed everyone and it’s over $12! While the package of thighs that’s large enough is only $4. Yes, they have a lot of unhealthy fat but there’s no way you can afford the breasts. What can you do?

Getting the most nutrition for your money can be hard when you don’t have a lot of money for groceries, but it’s not impossible. Instead of meat, choose other lower cost sources of protein, add high fiber foods, and switch out low nutrition high-cost foods for nutritionally dense lower cost foods. Fiber is one of the best nutritional components that helps with satiety, the feeling of fullness. Compared to other proteins, meat is very expensive. Expand your protein repertoire to include legumes, quinoa, eggs, hemp, cottage cheese, canned tuna, and tofu.

One way to eat healthy on a budget is to cook from scratch. I’m old enough to remember when we cooked food from scratch. I often sat with my children around the table as we peeled potatoes, chopped carrots, and cut up a roast into the meat for a stew. We also shredded cheese, sliced veggies, and browned meat while we waited for the dough we made to rise. We didn’t buy a pizza or pre-prepared foods. We made them from scratch. Today many people don’t have the luxury of staying home and preparing meals each night. Many busy parents say that creating freezer meals on your day off is a great way to have healthy, low-cost meals prepared for the rest of the week when you’re busy and time is limited.

While long-term eating healthy saves you in health care, productivity, and quality and length of life doing so when you are struggling to make ends meet can seem impossible. There are some healthy alternatives that you can help you reduce the initial cost of eating healthy.

  • Brown rice. Skip the white rice. The vitamins, minerals, and antioxidants are some of the benefits of brown rice. But one of the biggest pluses may be that the high amount of fiber in brown rice has as it helps slow digestion and fills you up for a long time.
  • Beans. Like many items at the grocery store, buying in bulk can save a lot of money. Dry beans can cost about $1 per pound and expand to three times their volume when cooked. Make them the star of the meal instead of costly meat.
  • Potatoes. With the added benefits they offer sweet potatoes are my favorite to use. From soups to casseroles these versatile vegetables can be used in a variety of ways. Containing 45 percent of the recommended daily nutritional intake of vitamin C, 18 percent of fiber, and 18 percent of potassium they’re just as nutritious as colored vegetables. Just be careful how you cook them. Frying a potato raises fat content from 0 to 8 grams!
  • Green vegetables. Any leafy greens, such as broccoli, spinach, and kale have lots of nutrients per calorie and also help protect against inflammation and disease. Pair them with carrots, beets, and other sweet vegetables.
  • Frozen vegetables. Buying fresh vegetables in season is the cost-effective way to get them, but frozen vegetables are a good option, too. They’re picked at the peak of their flavor and aren’t nutritionally inferior to fresh ones.
  • Peanut butter. This staple of our pantry is another economic source of protein. It is rich in healthy fats, vitamins, minerals, and antioxidants, too.
  • Read Tips and tricks to save money on groceries.
  • Buy whole foods. They are often less expensive than their processed counterparts. You can also buy them in larger quantities. Items like block cheeses are cheaper than shredded cheese and canned beans are cheaper than refried ones. Also, whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals. The less your food is handled before it reaches the store, the less expensive it will be.

  • Stop buying junk food. You would be surprised to see how much you may be spending on soda, crackers, cookies, prepackaged meals, and processed foods.
  • Buy from lower cost online retailers. There are several online retailers that offer healthy foods for up to 50% off and the products are delivered right to your door. Thrive Market is a very good online retailer that focuses exclusively on healthy and unprocessed foods.
  • Consider Price per Nutrient. Rather than focusing on how much food you get for the price, shift your thinking to how many nutrients you’re getting for your dollar. Deciding which ones are worth your dollars will make eating healthy on a budget a fun game of finding the most bang for your buck.
  • Top 10 Vegetables With the Most Nutritional Bang for Your Buck. When it comes to vegetables if you want the most nutrition for your money, go green – as in cabbage and leafy greens. They’ll bring the most nutrition for relatively little money.

Cabbage
Collard greens
Mustard greens
Turnip greens
Carrots
Cauliflower heads
Brussels sprouts
Broccoli florets
Spinach
Cauliflower florets

  • Top 10 Fruits With the Most Nutritional Bang for Your Buck. Outside of the top 5-7 fruits, the values are so close such that small variations in price would change the rankings.  Apples are considered year-round fruits, strawberries are spring/summer, plums are summer, and oranges are winter/spring. Farmer’s markets are a great place to get seasonal fruits at a good price. Buy fresh produce when it’s in season and freeze it.

Oranges
Plums
Watermelon
Bananas
Apples
Kiwi
Strawberries
Grapefruit
Tangerines
Mangoes

  • Substitute Your Carbs. Instead of noodles, try sliced zucchini. My sister makes a delicious zucchini lasagna. It was weeks before anyone realized I had switched out half of their potatoes and substituted mashed cauliflower. The more versatile your cooking becomes, the more you’ll be able to opt for healthy, in-season foods that provide nutritional benefits and cost less.

  • Be prepared. Avoid the concession stands, middle aisles of the grocery store, and snacks at the convenience store counter. Instead, stash healthy low-cost grab-and-go items bag, desk, or car.

  • Read these dining out tips.
  • Shop several grocery stores. A little extra time spent grocery shopping can help stretch the budget. Some stores have cheap produce while others may offer cheaper dairy or meats. Knowing which stores have the cheapest options can save you lots of cash over time.
  • Shop at ethnic markets. Check out local ethnic markets. Not only are you likely to find a bargain on certain products, but you’ll also find some really interesting ingredients.

Be Adventurous – Try New Flavors
There is a world of flavor right in your pantry. Add new and exciting tastes to old standbys.

The best way to get the most nutritional foods for your buck is to buy fresh food that’s in season and switch to higher nutrition lower cost sources of protein and fiber. Stay away from junk food. Fast food may be quicker than preparing a meal at home, but it won’t beat buying fresh fruit and vegetables in taste or cost. 

? SELF LOVE ?
You have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens. – Louise L. Hay

Just because you can afford it doesn’t mean you should buy it.

How my freestyle weight loss week went:

This week was another quiet week. With just one appointment and shopping to do again this Friday the rest of week was spent working on our blog and tending the garden. We could use some of that rain we got last week as everything is so dry and hot. With temperatures in the 90s and heat indexes of 116, it was hard to pull weeds and keep the garden in order. We now have the heartbreak of tomato wilt. Thank goodness it has only affected one patch of tomato plants and not all of them. I have been watching my squash, peppers, beans, cucumbers for ripe produce. Finally! This week I got to pick some cucumbers and make a salad with them. It was so delicious, refreshing, and clean tasting.

I continued my new exercise routine. Even though I didn’t feel well several days, I pushed myself to do some and felt better for it. I’m not sure where the week went but before I knew it it was time to step on the scale once again. I was pleased that I had continued to lose this week. With another pound gone I am averaging 1.8 pounds a week. Just shy of my 2 pounds a week goal but still I am proud of my progress and the fact that I’ve stuck with it so long. Until next week… Remember to stay positive and keep looking forward.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

TALK TO ME

Where are you on your journey? What do you do to save money and eat healthily?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Weight Watchers Freestyle Journey Week 20 – Hidden Sugar Bombs Uncovered

Check out the entire series of Weight Watchers Inspirational Posts.

Find Out Where Sugar Is Hiding in Your Food 🍬 Sugar Bombs Uncovered

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Weight Watchers Get Healthy Freestyle Journey – Week 20

Hidden Sugar Bombs Uncovered

Can you believe it’s MONDAY already and time once again to reflect on the past week?! In the recent weeks we have looked at the benefits of shopping at farmer’s markets, milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, and Memorial Day have come and gone. Did you know that ketchup, one of America’s favorite condiments, has as much as 6 grams of added sugar in a single ounce! I knew it had some but never dreamed that it had that much. After releasing how much sugar was in ketchup, I set out this week to find out where else sugar was hiding in other foods and drinks that my family consumed.

Uncovering Hidden Sugar Bombs

Hidden sugars are commonly disguised as other ingredients on food labels. Learning how to identify sources of hidden sugar can save you hundreds, even thousands of calories. Plus, consuming lots of added or hidden sugar has been associated with problems including diabetes, heart disease, obesity, cancer, high blood pressure, and cognitive disorders, such as dementia or Alzheimer’s disease. Sugar is now even linked to cancer and many other conditions tied to impaired immune function.

First before uncovering the hidden/added sugars, I want to clarify what added sugar is: The U.S. Department of Agriculture states, “Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits.” There are at least 61 different names for sugar listed on food labels. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others.

There’s even been parallels found between sugar overconsumption and drug abuse, indicating that sugar cravings work in similar ways to cravings for alcohol and other substances. You’ve probably noticed that the more sugar you have, the more you want. Just like cocaine, sugar is very habit-forming. It causes changes in our brains by releasing dopamine and other endorphins. Our brains have  built-in, appetite-controlling mechanisms that let us know when we’ve had enough to eat and therefore should stop. This causes most foods to stop being appealing after some time. Sugar works differently, keeping us wanting more and more. Even when we’ve consumed lots of calories.

Added sugar is hiding in 74% of packaged foods. Studies and surveys have found that the major food and beverage sources of added sugars for Americans are drinks like regular soda, energy drinks, sports drinks, fruit drinks, and sweetened teas, candy, dairy and non-dairy desserts like ice cream and pies, and refined carbohydrates like cakes and doughnuts. These sources of sugar might seem pretty obvious, but they aren’t the only foods responsible for our increased sugar consumption.

  • Cereals, both hot and cold (some have as much as 20 grams of sugar in just a 3/4 cup serving)
  • Packaged breads, including “whole grain” varieties (your sandwich could have 12 grams of sugar just in the bread)
  • Snack or granola bars (one breakfast bar made with “real fruit” and “whole grains” has 15 grams of sugar.)
  • Applesauce
  • Non-dairy milk (opt for the unsweetened ones)
  • “No Sugar Added” foods and drinks (many will use fruit juice from concentrate to sweeten them)
  • “Lower calorie” drinks, including coffees, energy drinks, blended juices and teas
  • Energy, Protein, and meal replacement bars (compare brands and make sure you get a low sugarone, many are just candy bars in disguise)
  • Protein powder (make sure the one you get is unsweetened and has zero grams of sugar per scoop) 
  • Jerky (skip the bbq, teriakyi, or honey mustard flavors and opt for plain versions)
  • Sweetened yogurts and other dairy products (like flavored Greek and regular yogurts, one leading brand of yogurt contains 7 teaspoons of sugar per serving. )
  • Smoothies and alcohol mixers (a 12 oz margarita and even fruit and veggie only smoothie can have up to 60 grams of sugar)
  • Bottled flavored water (don’t be fooled by the images for fruit and coconuts on the label)
  • Tonic Water (so that Vodka Tonic has 8 teaspoons of sugar per 12-ounce serving)
  • Juice (opt for fresh fruit over this concentrated source of sugar)
  • Lemonade (with 40 grams of sugar per can this is no better for you than a soda)
  • Frozen waffles or pancakes
  • Crackers
  • Coleslaw
  • Nut butters (peanut, almond, and other nut butters have sweeteners added. Look for natural brands made with only nuts)
  • Jams and Jellies
  • Bottled sauces, dressings, condiments and marinades (like salad dressing, tomato sauce, ketchup, relish, or teriyaki)
  • Dried fruit and other fruit snacks (often they add sugar to dried fruit and one package of fruit snacks can have 25 grams of sugar, look at these as candy not produce)
  • Restaurant foods, where sugar is used in sauces, various desserts and dressings for extra flavor
  • Gummy Vitamins
  • Packaged Fruits (canned fruits like mandarin oranges in light syrup have about 39 grams of sugar per 1-cup serving, you can cut down on the sugar some by draining the liquid)

Not all sugar is inherently bad, and not all types of “sugar” are created equal.
Added sugar is the real problem, not sugar found naturally in things like fresh fruit, vegtables, and dairy. Fructose, the type of natural sugar found in modest amounts in real foods is generally not something to worry about when eaten as part of a balanced diet because it is metabolized differently than when ingest high amounts from processed foods.

American Heart Association (AHA) recommends no more than 9 teaspoons (38 grams) of added sugar per day for men and 6 teaspoons (25 grams) per day for women. The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 – 25 grams) per day.

On average, Americans consume 66 pounds of added sugar each year!

? SELF LOVE ?
Loving yourself means stopping trying to become like others. Love youself for who you are, while still loving others for who they are.

Think about how would you support others, and give yourself the same advice.

How my freestyle weight loss week went:

This week was pretty quiet on the homefront. With just one appointment and shopping to do on Friday the rest of week was spent catching up on things around the house and on our blog. The rain we had the first part of the week made it easy to pull weeds and get the garden in order. We continue to be vigilant about looking for tomato worms and powdery mildew on our plants, both of which are very likely to appear this time of year.

Last week, I also continued with my new exercise routine and continue to work on adding to the time and reps I do. This Sunday was Father’s Day so I went to visit my Dad and do some chores that he wanted to be done. I didn’t get home until nearly 9 pm as it was after 7 pm when I got the new sensors and cameras installed and their security system updated. They are now as secure as Fort Knox! However, before fixing a late dinner at home, I took the time to step on the scale and was pleased that I had lost almost three pounds this week for a 37 lbs total lost so far. My mom made it to forty pounds a few weeks ago and it’s within my grasp! Until next week… Remember to stay positive and keep looking forward.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

TALK TO ME

Where are you on your journey? What item were you most surprised to discover contained hidden sugar?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Weight Watchers Freestyle Journey Week 19 – Benefits of Shopping at a Farmer’s Market

Check out the entire series of Weight Watchers Inspirational Posts.

The Benefits of Shopping at a 👨‍🌾 Farmer’s Market ‎‍🌾

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Weight Watchers Get Healthy Freestyle Journey – Week 19

Benefits of Shopping at a Farmer’s Market

Can you believe it’s MONDAY already and time once again to reflect on the past week?! In the recent weeks we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day and Memorial Day have come and gone. At my daughter’s suggestion, this week I’d like to share with you the benefits of shopping at a farmer’s market.

Shopping at a Farmer’s Market

A huge benefit of eating fresh organic produce is your health. Thanks to composting and our neighbor’s animals, we are fortunate enough to have a small organic garden that produces many fresh fruits, vegetables, and greens that we need each year. However, we don’t grow anywhere near enough to meet our needs. As you know grocery stores charge an arm and a leg for organic fruits and vegetables. At a farmer’s market, however, they are typically not much more expensive than conventionally grown produce. 

    • Farm Fresh. Fruits and vegetables you find at the grocery store are often several days or even several weeks old before they even reach the produce aisle. Farmer’s market produce, on the other hand, is often picked it that morning. It’s as fresh as you can get it outside of growing and picking it yourself.
    • Organic and non-GMO: Organic farming is better for the soil, the environment, and our bodies. Many farmers who participate in local farmer’s markets use organic methods to grow their produce. Most label it as such, so you can be certain you are purchasing chemical free products. They also are more likely to use non-GMO modified seeds.

  • Seasonal Needs: Some nutritionists and scientists suggest eating seasonally available foods is better for our bodies because humans ate seasonal produce for thousands of years before refrigerated shipping changed all that. Eating produce that is in season still makes sense.  Lighter fruits and vegetables are available seasonally in the spring and summer, while heartier winter vegetables like squash and parsnips provide sustenance for the cooler autumn and winter months.
  • More nutritious: Vivid colors in fruits and vegetables are a reflection of the nutrients they contain. Look at the of produce found at the farmer’s market, and compare that to produce at the grocery store. You’ll see that the supermarket fruits and vegetables are pale in comparison.
  • Save on healthcare. The health benefits of organic food include ingesting fewer pesticides and heavy metals. You will also find more healthy fats and possibly more antioxidants in organically grown food. Organic produce is often fresher because it doesn’t contain preservatives to make it last longer. With all the health benefits of eating fresh organic produce, you are likely to save you money on healthcare expenses over the long-term. 

  • Ripeness: Eating produce when it is ripe not only tastes better, but it also provides the best nutrition possible. Produce at the farmer’s market is generally picked at the peak ripeness when its natural sugars are at their highest. Try This: Buy a tomato from the supermarket and one from the farmer’s market. Taste them side-by-side and see what you think. Produce from the farmer’s market almost always tastes better.
  • Shop Local. Just like everything else in this country, industrialized farming has become the norm. Several studies have shown that when you buy from an independent, locally owned business, rather than a nationally owned business, significantly more of your money is used to make purchases from other local businesses, service providers, and farms — further strengthening the economic base of the whole community. Giant corporations run industrial farms, driving local family farms out of business.
  • Benefits the environment. For the sake of efficiency, industrial farming favors monocultures, where a single field only grows one type of fruits or vegetables. Monocultures sap the soil of essential nutrients, leaving it barren and unplantable for our future generations. In general, industrial farming (both conventional and organic) is hard on the land, depletes the soil of nutrients, uses industrial chemical fertilizers and/or pesticides, and utilizes environmentally unfriendly practices that are not sustainable over the long-term. While small-scale farmers are more diversified, simultaneously fueling the sustainability of the land and increasing biodiversity in our local ecosystem.

  • Value: At a farmer’s market the prices are not much more than commercially grown, mass-produced produce. For the sheer nutrition you get from farmer’s market produce compared to supermarket produce, it’s a really good value. Since more farmer’s markets are accepting nutrition assistance benefits such as SNAP and WIC, they are a great way for low-income households to get nutritious foods.
  • Variety: Farmer’s markets offer a large variety of fruits and vegetables. You can often find fruits and vegetables that won’t find in the produce section of your local supermarket. Visit different booths to pick up seasonal fruits and vegetables, as well as local dairy, grain, herbs, and protein products so you can build your healthy plate.
  • Preparation Recipes and Tips: Farmers often have recommendations for preparing their products. Farmers eat what they produce and will often share real recipes they eat on the farm, from hearty breakfasts to homemade desserts.

  • Eating local is Green: Eating local reduces your carbon footprint. Famer’s market produce doesn’t have far to get from the farm to your table, significantly reducing the use of fossil fuels. While many supermarkets receive their produce from hundreds or even thousands of miles away. This involves the significant use of fossil fuels and the use of refrigerated trucks and rail cars. When your food doesn’t travel long distances, you’re promoting better air quality and reducing pollution. 
    Along with conserving fossil fuels, small family farms also produce less environmental waste in the form of carbon monoxide, pesticide use, and chemical fertilizers.
  • Farmers markets are easy to find. We have several located near our rural home that I love to shop at. If you don’t know where one is located near you, use USDA Farmers Markets Search to find one. I discovered that there are twenty-five located within 50 miles of us!

Meet your local farmers, learn about foods grown in your area, and catch up with friends and neighbors while stocking up with local goods. When you shop at the farmer’s market, you know where your food has been. Often, you can even visit the farms to see how they grow and handle the food that you are serving your family.

? SELF LOVE ?
Eat like you love yourself. Move like you love yourself. Speak like you love yourself. Act like you love yourself.

The Best Project You’ll Ever Work On Is You!

How my freestyle weight loss week went:

This week, we made our monthly shopping trip and Marcus got two procedures done that he had to fast for! It was a rough week for him but with two days of fasting and medication, he did get a good cleanse. I spent the week working in the garden, helping him prep, driving, and waiting. I would have loved to have spent more time tending my plants. All this rain has everything growing like crazy, including the weeds.

Last week, I continued with my new exercise routine and continue to work on adding to the time and reps I do. I spent a few hours helping my aunt clean her house again this Sunday. Before we got busy I stepped on the scale and was pleased that I had lost another pound for a 34.2 lbs total lost so far. Until next week… Remember to stay positive and keep looking forward.

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Where are you on your journey? Do you shop at a farmer’s market? What is your favorite thing to buy there?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Weight Watchers Freestyle Journey Week 18
Exercise In The Summer Heat

Check out the entire series of Weight Watchers Inspirational Posts.

Tips To Help You Safely Exercise In The Summer Heat ☀️

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Weight Watchers Get Healthy Freestyle Journey – Week 18

Exercise In The Summer Heat

Can you believe it’s MONDAY already and time once again to reflect on the past week?! In the recent weeks we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, and beginner exercises. Mother’s Day and Memorial Day have also come and gone. Last week, I continued with my new exercise routine and am working on adding to the time and reps I do. Now that the heat of summer is really starting to kick in I wanted to take a look at what steps I needed to take to make sure that I stayed safe. This week I’d like to share what I learned with you.

How To Exercise In The Summer Heat

Summer is the perfect time to go outside and have fun. It’s one of my favorite times of year because there are so many outdoor activities to enjoy. Everything is more fun outside, whether you’re playing ball, swimming, walking, running, or cycling. When it comes to sweating it out in the summer heat, common missteps can lead to dangerous health risks. While you may not be running a marathon in the desert or playing beach volleyball for gold, there are some things to keep in mind when it comes to exercising in the heat. Protect yourself by taking these steps:

      1. Don’t Protein-Load Before Your Workout. Some research has suggested that too much protein before a sweat session could elevate your basal temperature, making you feel even hotter. Save the protein bar for after your workout when it will help you rebuild muscle.
      2. The time of day is important. Generally, the early morning is the best time to workout. Unless, you are training for an event that takes place in the daytime heat, avoid exercising during the hottest part of the day, from 10 a.m. to 3 p.m.

     

    1. Wear loose, light-colored clothing.  Lighter colors help reflect heat and cotton material helps the with the evaporation of sweat. If you can afford them, specially designed “hi-tech” clothing items are often made from material meant to keep you cool.

    2. Sunscreen is a must. Dermatologists recommend using a sunscreen with an SPF of at least 30, which blocks 97 percent of the sun’s UVB rays. With a history of skin cancer in my family, I wear one that is higher just to be safe. You’ll want a broad-spectrum sunscreen for both UVB and UVA protection Ingredients to look for are benzophenones (oxybenzone), cinnamates (octylmethyl cinnamate and cinoxate), sulisobenzone, salicylates, titanium dioxide, zinc oxide, avobenzone (Parsol 1789), and ecamsule (Mexoryl SX). No matter how long-lasting it’s supposed to be, reapply sunscreen at least every 2 hours, and more often if you’re sweating or getting wet.

       

    3. Decrease the Intensity. When it’s hot outside, it’s harder to exercise at your normal level of intensity. Heat and humidity both raise your heart rate, and your body has a harder time dissipating extra heat. Because of this, you should plan on only working out at 60-70 percent of the intensity of your normal routine. You’ll get the same amount of exercise, and you’ll be safer.
      When the temperatures first start to climb, take your workouts down a notch: do fewer intervals, or save that long endurance ride for a cooler day.
    4. Acclimate Yourself. When traveling or switching from exercising indoors to outside, remember that it takes your body 10-14 days to adjust to a new temperature. Start slow and easy, and increase your workouts over the course of two weeks.
    5. Stay hydrated. Drink water all day, not just before or after your workout: Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. It can even result in kidney failure or in extreme cases, death. During your run, sip four to eight ounces of water every 15 to 20 minutes.
      DO use the “lemonade test.” When you look in the toilet immediately after you urinate, you want to see liquid the color of pale lemonade; if it’s a vibrant yellow or looks like apple juice, you need more fluids.

    6. Replenish your electrolyte and salt intake while exercising.  When you sweat, your body loses not only water but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly. If you drink too much water without replenishing your electrolytes, you can experience hyponatremia. You may experience confusion, nausea, muscle cramps, seizures or even death in extreme cases.
      The highest concentration of electrolytes lost from sweat is from sodium and chloride (i.e. table salt) followed by potassium. You can add a pinch of salt to a glass of water to replace sodium and chloride. Salty foods like broth or vegetable juice are also good for replenishing sodium levels. Fresh tomatoes and lettuce can help replenish chloride. Be sure to also eat foods that are high in potassium such as banana, dates, raisins, coconut, and avocado.
    7. Listen to your body. Stop immediately if you’re feeling dizzy, faint, nauseous, or display any of the other signs of heat stroke.  Any time you begin to feel dizzy or nauseous, immediately stop what you’re doing and drink something. These are early symptoms of dehydration, and ignoring your body’s need for liquids can lead to heat-related illness.
    8. Know the symptoms of heat stroke. Heat stroke is a serious threat that can be fatal. Symptoms include:

High body temperature (104° F/40° C or higher)
ABSENCE OF SWEATING with hot, flushed, or red/dry skin
Throbbing headache
Rapid pulse
Difficulty breathing
Strange behavior
Hallucinations
Confusion
Agitation
Disorientation
Dizziness and light-headedness
Muscle weakness or cramps
Nausea and vomiting
Seizures
Unconsciousness

  1. As the great outdoors beckons with its warmer weather and longer days, we all like make the most of the season by turning your tired indoor routine into fun outdoor workouts. Whether you’re at the lake, in the mountains, on the beach, or at the pool just make sure that you do it safely! 

    ? SELF LOVE ?
    Strive for progress, not perfection!

    Part of my workout inspiration is working off the summer treats like ice cream.

    How my freestyle weight loss week went:

    With fewer appointments this week, only three out of five days this week, I had more time to focus on my weight loss, exercise, and my blog this week. I’ve got a new favorite snack. Peanut Butter and Banana Sandwich – PB Fit spread on a banana sliced in half length-wise as the bread!

    Sunday was spent with my daughter cleaning my aunt’s place. She bought us both Chinese for our efforts. Good thing we were able to work off some of that chicken and broccoli made with General Tso’s sauce and white rice. Before we got busy I stepped on the scale and was pleased to see that I was back on track. I had lost two pounds! The biggest difference that I’ve noticed so far is more than the number on the scale. It’s how I feel and how my clothes don’t fit. Until next week… Remember to stay positive and keep looking forward.

    OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

    TALK TO ME

    Where are you on your journey? What is your favorite activity to do when the weather gets warm? Do you have a summer workout tip?

    Share your thoughts below or on my Facebook fan page.

    I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

    FREE Online SmartPoints Calculator

    DID YOU MISS LAST WEEK’S POST?

    Weight Watchers Freestyle Journey Week 17 – MEMORIAL DAY

    Check out the entire series of Weight Watchers Inspirational Posts.