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Tag Archives | lose weight

The Amount of Sleep Could Be Causing Weight Gain

By on January 31, 2012 in Weight loss, Well Being

The Harvard School of Public Health and Brigham and Women’s Hospital conducted a study that identified factors that support weight gain prevention. They are: food choices, sleep, watching less TV, and exercise. Today I want to shed some light on how sleep impacts weight gain.

Many of my patients are surprised to learn that sleep can impact weight.  One of the ways that weight and sleep are connected has to do with the time that you eat your last meal and the time you go to sleep. It takes your digestive tract about 3-4 hours to digest your food.  When you eat dinner late and go to sleep soon after you eat, you create an equation for weight gain. Since you’re not using the fuel from food while you sleep, your body decides to store the fuel as fat thus causing your weight to increase. Fortunately, there’s a simple solution to this factor: finish eating and snacking 3-4 hours before you go to bed!

Another way that sleep impacts weight is through affecting the hormones leptin and ghrelin. Gherlin stimulates wanting to eat (hunger) and leptin stimulates satiety (fullness). When high levels of leptin are circulating in the blood it signals to the brain that we feel full.  When we have low levels of leptin circulating then we feel hungry and gherlin signals us to eat.  Research has shown that when people suffer from too little sleep their leptin levels are lower, resulting in an increase in gherlin levels and appetite. Too much gherlin causes over eating.

In 2008, National Health and Nutrition Examination Survey conducted a questionnaire that found that 40% of participants 40-59 years of age were getting too little sleep. This short amount of sleep could be a contributing factor in the inability to lose weight. It is important to know that there is a difference between the amount of sleep you need to get by in a day to function and the adequate amount of sleep needed to maintain overall health and wellbeing. Many patients report they need only 4-5 hours of sleep to function each day yet an adequate amount of sleep for adult is generally 7-9 hours nightly.

Since sleep is the time when your body is restored and the cells are able to regenerate, getting ready for the next day’s activities, it is an important factor not only in weight loss but also for your ability to think clearly and enjoy an energetic, healthy life!

Live Vibrantly

Dr. Dae

Dr. Dae’s website – http://www.healthydaes.com
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Dr. Dae is a Naturopathic Physician who practices in the Washington DC metro area treats the whole person using safe and effective combinations of traditional and natural methods to produce optimal health and well-being in the lives of her patients.

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Goal setting: How to make it happen!

By on January 2, 2012 in Well Being

It is an awesome feeling when you get up the gumption to decide to change your life! When I feel inspired to do something different I get a rush like falling in love.  Here’s what usually happens to me: I have a new burst of energy start working feverishly on my project; for a couple of days I am completely devoted.  If my project gets stalled or takes longer than I expect, normal life begins to creep back in and my excitement begins to wane.  I might even start to rethink my decision to take on the project in the first place.  Finally I come to a decision point of whether I will continue or give up.  Sometimes I continue and sometimes I give up.  How I make the final decision to go or not go on comes down to the strength of my desire to change my life. Sound familiar?

As you start to think about a goal for the new year, spend some time really understanding if you have a burning desire to make this change in your life.  Are your reasons for making this resolution going to carry you through the times when you are questioning yourself about taking on this goal for the new year?  This  type of discernment shifts basic goal setting to setting a powerful intention for your life. Once you have that motivation deeply imbedded in yourself you are already a long way to achieving your goals.

Let me give you an example. One of the most common goals is to lose weight yet many don’t achieve this goal.  If you pay attention to the success stories shown on the news the people who have achieved their goals always have a burning desire fuelling the goal and they remember that desire through the action process, especially in moments of self-doubt or frustration.   Choosing a personally important goal like to have enough energy to play with your children, or to be able to sit in a airplane sit without feeling ashamed of your size can be a motivating force to move you to keep your commitment to yourself and continue to lose weight.

In addition to motivation there are a few practical steps to consider before you take on your goal. The first step is to define your goal.  It might seem obvious however the more clear you are about what you are trying to achieve the more likely you are to achieve it.  Think about the tangible parameters of your goal. What is your goal? When do you want to reach it? How will it feel when you achieve it? Let’s continue to use weight-loss as an example.  How many pounds do you want to lose? What is the dress or pant size you want to wear? How will you feel and look when you get to your goal?

If need be, educate yourself about your goal.  If you don’t know the proper portion sizes for food do a little research.  If you don’t know how to cook healthy, yummy meals buy a simple cookbook that will teach you or look up recipes on the internet for healthy meals.  For weight loss, educating yourself about food and nutrition is extremely important.  Another strategy for weight loss is to educate yourself about moving your body or exercising in some way. So if you like to dance, find a dance studio and take a class or hula hoop.

Now that you have a goal identified and have educated yourself about it, it’s time to sit down and map out a plan.  This is a crucial step in the process of fulfilling your intention.  Decide what you are going to do on a daily, weekly, or monthly basis to achieve your goal. Perhaps you will cook all your meals on the weekends and freeze them so you will have correctly portioned food available every day of the week.

Now that you have a map for achieving your goal, review your progress on a consistent basis.

Make sure you are spiritually or emotionally ready to achieve your goal.  Whenever we make changes in our lives there is always something about the change we can not anticipate.  Be aware that even if you are changing for the better there may be unexpected emotional stumbling blocks that come up so you are prepared to handle them or get help to do so.

Have a support team set up before you begin manifesting your intention.  Find people who are really on your team and want to see you succeed. Call on them with your triumphs and your failures.  Support is important for your success; don’t underestimate it!

Hold big intentions and goals for yourself this year! Have a burning desire to achieve them and follow the steps to make them happen.  The new you will be glad you did!

Live Vibrantly,

 

Dr. Dae

 

Dr. Dae’s website:  www.healthydaes.com

Dr. Dae’s book: Daelicious! Recipes for Vibrant Living can be purchased @ www.healthydaes.com

 

Dr. Dae’s Bio:

“Dr. Dae” (pronounced Dr. Day) Daemon Jones is a Naturopathic Physician who completed her training at the University of Bridgeport College of Naturopathic Medicine. She is certified as a General Practitioner by the North American Board of Naturopathic Examiners (NABNE). Dr. Dae provides tailored treatment to meet the unique needs of every individual she sees in her practice.    She also provides specialized support for persons challenged by nutritional deficiencies, weight problems, hormonal and reproductive system disorders, attention deficit disorder and those experiencing chronic diseases.  Dr. Dae is an adjunct faculty member for Smith Farm Center for Healing and the Arts. She is the author of Daelicious! Recipes for Vibrant Living.  Dr. Dae is a featured chef with www.myfoodmyhealth.com.  Dr. Dae is a regularly featured writer for the Elite GoogleNews Website empowher.com where she shares her personal and professional vision for living whole and living well. To learn more about Dr. Dae, her products and services, please visit her on the Web at www.Healthydaes.com.

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What is the best “popular” diet to lose weight?

By on January 9, 2011 in Weight loss, Well Being

In the last 9 years in practice most of my patients have listed weight loss as one of the reasons they have come to work with me. They want to know which diet is the key to weight loss.  It is a popular belief that there is one best diet that will create success for all. But popular diets are just that, popular because people have tried them and have experienced a level of success that tempts others to have the same experience. I have been asked about every diet from Eat Right 4 Your Type to South Beach to Ozone. Looking at this question from a naturopathic or holistic standpoint there is no one diet that will work for everybody.  The most important thing about deciding on a diet plan, or a “food lifestyle plan” as I like to call it, is to create sustainable life behaviors.

People who lose weight and keep it off change their lifestyle and the role that food plays in their life.  Educating yourself on what is healthy for your body and your life will allow you to create better, lasting health.

The first point to understand is how your body loses weight.  It can be explained in a simple equation: when the amount of fuel or energy that you take in from food (calories) is less than the amount of fuel or energy that you expend (calories) during your daily activities, you lose weight.

How does this equation help you decide on the best diet for you?  First it is important to remember that diet is only part of the equation. It is a tool to help you lose weight, not the key.  The reason why people tend to lose weight on any of the popular diets is because they put themselves on a plan where they are paying attention to the foods they eat. The diets also are usually based on more nutrient dense foods with restrictions on or avoidance of junk and highly processed foods.  Nutrient dense foods usually mean lean proteins, vegetables, whole grains, and fruits.  Some of these foods might be restricted for some portion of the plan but do get added back in as people become closer to their goal weight.  For example on the South Beach diet whole foods are emphasized and simple carbohydrates are restricted.  Weight Watchers, which tracks nutrition on a point system, allows people to eat as many vegetables as they’d like since they are considered “zero points,” thus encouraging people to eat nutrient dense foods.  So when my patients ask me which is the best diet I ask them to evaluate their daily habits and decide how many changes they are willing to make on their new plan.  My mom and her friend decided to try the Fat Flush diet.  They really loved it but after several days gave up because they felt it was too labor intensive.

Many of the popular diets also ask participants to do some mild or moderate exercise which increases the amount of fuel expended on a daily basis further supporting weight loss. The great thing about exercise is that in addition to improving weight loss it supports other patterns of health such as better sleep, improved cardiovascular health and more regular bowel movements, just to name a few.

If a patient has health concerns beyond just weight loss, I will generally offer them a food lifestyle plan that addresses their specific needs to lose weight at support their health issue at the same time.  This approach of using the foods that you eat as medicine to help you feel better and get to your ideal weight is the core of my individualize nutrition treatments. So, the answer to the question “what is the best diet?” varies from person to person based on lifestyle and need but will always be based on whole foods.

Live Vibrantly,

 

Dr. Dae

 

Dr. Dae’s website:  www.healthydaes.com

Dr. Dae’s book: Daelicious! Recipes for Vibrant Living can be purchased @ www.healthydaes.com

 

Dr. Dae’s Bio:

 

“Dr. Dae” (pronounced Dr. Day) Daemon Jones is a Naturopathic Physician who completed her training at the University of Bridgeport College of Naturopathic Medicine. She is certified as a General Practitioner by the North American Board of Naturopathic Examiners (NABNE). Dr. Dae provides tailored treatment to meet the unique needs of every individual she sees in her practice.    She also provides specialized support for persons challenged by nutritional deficiencies, weight problems, hormonal and reproductive system disorders, attention deficit disorder and those experiencing chronic diseases.  Dr. Dae is an adjunct faculty member for Smith Farm Center for Healing and the Arts. She is the author of Daelicious! Recipes for Vibrant Living.  Dr. Dae is a featured chef with www.myfoodmyhealth.com.  Dr. Dae is a regularly featured writer for the Elite GoogleNews Website empowher.com where she shares her personal and professional vision for living whole and living well. To learn more about Dr. Dae, her products and services, please visit her on the Web at www.Healthydaes.com.

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