Posted on

How Much Fiber Do I Need To Lose Weight

One of the more confusing aspects of nutrition and healthy eating is fiber. Most people know that it is necessary for good overall health and colon health, but it is also beneficial for weight loss. Of course, simply stating that fiber is good for weight loss isn’t going to help too many people, so let’s get into some beneficial sources and amounts to get the weight loss process moving.

Good Sources of Fiber

Foods that are derived from plants are the only true sources of fiber. These include fruits and vegetables, nuts, seeds, beans and grains. No meats, dairy products or processed foods are naturally high in fiber, so keeping your attention focused in the plant world is your best bet.

Some of the best sources of fiber you’ll find include various types of beans, dried prunes, apples, pears, dark leafy greens, blueberries, raspberries and blackberries, broccoli and whole grains. There are two types of fiber; soluble and insoluble.

Soluble fiber dissolves in water and is beneficial for lowering LDL cholesterol, lowering your risk of type 2 diabetes and heart disease and regulating blood sugar. Insoluble fiber doesn’t dissolve in water and helps to prevent constipation and keep you regular.

How Much Do I Need?

Studies show that the average American adult consumes about 15 grams of fiber each day. This may sound like a decent amount, but women need roughly 25 grams per day and men need 38 grams per day to maintain optimum health. Consistently being 10 to 20 grams short on a daily basis can add up over time and cause some serious problems, including weight gain.

Why It Helps

High fiber foods aid in weight loss a couple different ways. The added bulk helps you to feel full longer, so you won’t overeat and take in excess calories. High fiber foods also usually require more chewing, which causes you to eat slower and will help you realize that you’ve eaten enough before you eat more. High fiber foods are usually lower in fat and sugar, too.

It is important to rely mainly on whole foods for your fiber, and avoid overly processed grains and low fiber foods if you are trying to lose weight. White flour and processed, high carbohydrate snack foods can stimulate your appetite and you can just eat and eat without feeling full at all. There are a multitude of high fiber snacks and meals out there, if you are motivated to look for them. Successful weight loss requires dedication on several different fronts, and adding more fiber to your diet can certainly complement your other efforts.

Our weight loss team at New Life Wellness & Weight Loss is here to help. Feel free to contact us with any questions you have.

Posted on

4 Types Of People Mosquitoes Love Most

After a long, summer day of barbecue and pick-up sports, you may find yourself covered in bites … while your friends are untouched.

What makes certain people more attractive to mosquitoes? It depends, mostly, on your genetics; 20 percent of people are considered “high attractors,” meaning they’re especially prone to bites.

Mosquito bites are generally harmless, aside from being bit painful, but with illnesses such as Zika, malaria and West Nile virus on the rise, it doesn’t hurt to protect yourself.

Read through to see what attracts mosquitoes to certain kinds of people-and how you can avoid becoming one of their targets.

Pregnant Women

Mosquitoes use carbon dioxide (CO2), the gas we exhale, to find their targets; amazingly, they can find people from almost 165 feet away! In fact, larger people, including pregnant women, emit more CO2 than an average sized person, making them bigger targets for bites. Mosquitoes can also sense higher internal temperatures, which is linked to pregnancy.

Imbibers

Most people love to sip a cold beer at a backyard barbecue, but beware-drinking alcohol increases your chances of being bitten. Scientists aren’t sure what attracts mosquitoes to liquor, but some believe drinking can raise your internal temperature.

Alcohol appears to be the only food or drink that attracts mosquitoes, but unfortunately, there aren’t foods that repel them: Dutta says wives’ tales about eating garlic or bananas to ward off bugs are simply myths.

Athletes

Mosquitoes love sweat. They’re attracted to the chemicals found in perspiration, so be prepared if you’re planning to play an outdoor sport or activity.

If you still want to be active outdoors, Dutta says to maintain proper hydration to reduce the chemicals in your sweat. “If you’re hydrating, what you’re sweating out will be more diluted.”

Blood type is a huge factor that’ll increase your risk of mosquito bites-specifically, people with type O blood. Mosquitoes are 83 percent more likely to land on people with type O than people with type A, B or AB blood. People with type A blood are the lucky ones-they’re the least likely to get bitten.

There’s not much you can do regarding your blood type, but there are measures you can take to protect yourself from mosquitoes.

What You Can Do to Prevent Bites

Repellent with 30 percent DEET is your best bet in preventing irritating bites. If you want a more natural repellent option, a combination of eucalyptus and lemon oil can be just as effective as low percent DEET. I would also recommend wearing long sleeves and pants to create a barrier between your skin and mosquitoes.

And if you do get mosquito bites?

Calm that area down with an oatmeal bath, calamine lotion or anything to reduce the irritation of that area, which will make you less likely to scratch.

Posted on

Is Sleeping Naked Better For Your Health?

A National Sleep Foundation poll reports that 12% of Americans sleep au naturel and studies are mixed on whether what you wear to bed matters. We waded through the research to provide some answers on the supposed benefits of sleeping in the buff.

SLEEPING NAKED COULD …

Improve Your Relationship
For couples, sleeping naked could increase relationship satisfaction. A survey of more than 1,000 adults found 57% of those who slept naked felt happy in their relationships (compared with 48% who wore pajamas).
Here’s a fun fact. If you and partner both sleep naked, the skin-to-skin contact will release the feel-good hormone [oxytocin].

Research shows even non-sexual contact with the skin boosts levels of oxytocin. The hormone, also released during sex, is associated with lower levels of depression, stress and reduced blood pressure.

Improve Your Sleep
Feeling overheated makes it harder to get a good night’s rest. Researchers at the University of Amsterdam found increasing skin temperature just 0.4º Celsius was linked with worsened insomnia and increased nighttime waking.

You do sleep better if you’re cooler.

But layers are important to prevent heat loss, so have an extra blanket on the bed in case you catch a chill. Performance sleepwear and sheets made of breathable, moisture-wicking fabrics can also help regulate your body temperature.

Preserve Sperm Quality
In a 2015 study, researchers tracked 501 couples for 12 months to assess links between underwear choice and sperm quality. The data showed men who wore boxers during the day and slept naked had better overall sperm quality and higher fertility than those who chose tighter-fitting underwear, like briefs.

The connection relates to temperature. When the testicles are too warm, it’s harder to make good sperm. Sleeping in briefs keeps the testicles snug against the body, increasing the temperature. Sleeping naked – or wearing boxers – gives testicles more room to move, thus improving sperm quality.

Lead to Insomnia
Stripping down to avoid overheating could help you get more restful sleep or it could cause you to wake-up repeatedly during the night. It all comes down to temperature.

Research found that men who slept in cold temperatures spent more time awake and less time in stage 2 sleep, the stage associated with lowered core body temperature. Results were similar in research done on women: Cold stress impaired sleep and led to less time spent in stage 3 (slow wave) sleep, the cycle associated with drifting into a deep sleep.

THE VERDICT

So, what is the takeaway? Sleep naked or wear pajamas.

The most important thing is being comfortable physically and psychologically when you go to bed so wear [or don’t wear] whatever works for you.

Posted on

3 Useful Exercise Concepts To Include In Your Weight Loss Strategy

Whether you are obese or just need to lose a few pounds to get to your ideal weight, exercise must be part of the equation. There are multitudes of exercises that will make a difference, but it can become overwhelming when you aren’t sure where to begin. You may end up paying for costly personal trainer sessions at your local gym or end up taking no action at all. Our weight loss doctors can help.

If you’re new to the exercise world, you may want to break the process down into concepts before you settle on specific exercises or programs to help you lose weight. Here are three that will help point you in the right direction.

Keep It Real

Being realistic with your exercise goals, with your body and with your needs will help you lose weight faster. It’s wonderful to have lofty weight loss goals at the beginning, but more often than not, people tend to lose interest after a while or become discouraged because their goals and what they are capable of don’t match.

That’s not to say you shouldn’t be conscientious or pushes to achieve more, but if you are 75 pounds overweight and expect to run a 4-minute mile within 3 months, it probably isn’t going to happen. Take a look at the reality of your situation, be honest with yourself and create your weight loss plan accordingly.

Working Large Muscle Groups

Once you have created a plan, make sure it includes exercises that work the larger muscle groups in your body. These include your quadriceps, hamstrings, buttocks and back muscles. If weight loss is the goal and you have a lot of weight to lose in order to achieve it, spending time doing biceps curls isn’t going to make much of a dent. If you are using resistance training in your weight loss plan, exercises like squats, leg presses, rowing, lat pulldowns and deadlifts will work the larger muscles and give you the most bang for your buck.

Stick to What You Love

Finding exercises that you actually enjoy will help you stick to a plan and achieve the highest level of weight loss. This may involve taking classes like yoga or martial arts, lifting weights, walking and hiking or playing a sport. Swimming is another exercise that works larger muscle groups and is effective for overweight participants.

Following these concepts will help you reach your weight loss goals, but whatever concepts, methods or techniques you choose, it is important to remember that you have to make it happen. Our team at New Life Wellness & Weight Loss is here to help.

Posted on

5 Foods You Didn’t Know Were Genetically Modified

Surprising GMOs in your fridge and pantry GMOs, plants and animals whose genes have been manipulated in a laboratory, have become something of a boogeyman in recent years. But a report from the advisory group the National Academies of Sciences, Engineering and Medicine has determined that GMOs are safe to eat and no different from regular crops. That’s good news for food production-nearly 90 percent of corn and 94 percent of soybeans grown in the United States are genetically modified to resist weed killers.

Corn, soy and other GMOs are commonly used to produce everyday foods. Read on to learn more about genetically modified organisms-and five surprising kitchen staples that are produced with GMOs.

Ice Cream

Ice cream is basically just milk and sugar whipped into frozen deliciousness. Sounds simple, but there’s a good chance the ice cream you reach for on a hot summer day is made with genetically modified ingredients. More than half of the sugar produced in the U.S. comes from sugar beets, most of which are genetically modified to resist herbicides. While some brands, such as Ben and Jerry’s and Dreyer’s, have moved away from GMO ingredients, other brands still use them.

Wine

Call it Frankenwine if you will. Researchers are working on genetically engineered grapes that are more disease-resistant and grow in non-native areas, but so far wine industry groups and consumers have opposed them.

Salmon

When most people hear the term “GMO,” they usually think of crops like corn. But in November 2015, the Food and Drug Administration (FDA) approved the first genetically modified animal: salmon. Known as AquAdvantage, it’s an Atlantic salmon modified with genetic material from Chinook salmon and ocean pout that grows to market size twice as fast as unmodified Atlantic salmon. It won’t be imported from its Panama-based farms, however, until the FDA finalizes labeling requirements for the fish.

Baby Formula

Baby formula is the safest, most effective way for mothers who can’t or don’t want to breastfeed to ensure their babies get the nutrients they need. And while many formula brands offer wholly organic lines of product, many others contain vegetable and soy oil that could be genetically engineered.

Condiments

Where would summer barbecues be without mayonnaise, ketchup and barbecue sauce? Many common condiment brands use GMO ingredients. Mayonnaise is soybean oil-based, while ketchup and barbecue sauce contain sugar or high fructose corn syrup. Even many types of commercially available salsa contain sugar, often derived from sugar beets.

Even though the study I mentioned earlier stated that GMOs are safe to eat, I still recommend eating as many whole foods the way God created them.

Posted on

7 Reason Why You’re Not Losing Weight Part 7

Hey everyone, I’m Dr. Frank Donaruma and this is part 7 of our 7-part Video Health Tip Series on the 7 reasons you may not be losing weight.
In our last video we looked at our reason #6 which was,

You’re Not Keeping Track of What You’re Eating

In this video we will be looking at reason #7
And that is…

You’re Still Eating Too Much Sugar

I often find that my patients are eating the right amount of calories for weight loss, but are not losing weight. The culprit is usually sugar. Sugars and refined carbs have the unique ability to stop weight loss in its tracks.

Think of it like this: Your body is burning fat and all of a sudden it gets an influx of sugar. Well, it will use that sugar immediately as energy and promptly stop fat burning. Your body is very smart, it will go after the most readily source of energy in can to function and that is sugar. Sugar will definitely sabotage your weight loss.

You see, one problem with eating too much added sugar is the way your body processes it. Sugar is a simple carbohydrate that is easy for your body to break down into glucose. When glucose passes into the bloodstream, your blood sugar rises quickly. To bring levels back to normal, the pancreas releases insulin, which lowers blood-sugar levels by shuttling glucose out of the bloodstream and into the body’s cells.

Very similar to a car using up its gas, if your body’s energy needs are high, the sugar is put to good use by providing energy to your working cells. The problem occurs when you send sugar into your bloodstream too often and your body doesn’t need it. The extra sugar supply causes your pancreas to go into overdrive, releasing excessive amounts of insulin to compensate.

Excess insulin drives sugar into muscle, fat and liver cells, where it’s stored as glycogen (which is a sugar) for later use. Sadly, we have a limited capacity to store glycogen. When this capacity is breached, the excess sugar is converted to fat for storage.

Our fat cells are capable of creating chemical signals that lead to chronic inflammation, especially when you eat too many calories and too much sugar.
Another problem with sugar is that eating it tends to make you crave it later. The link between excess sugar intake and sugar cravings is real. Sugar activates reward centers in your brain. As your intake increases, so does the release of serotonin and endorphins, powerful brain chemicals that make you feel calm, relaxed and happy.

On top of that, sugar tastes good! Once you get used to eating highly sweetened foods, your taste buds adjust, and that’s what you want. Genetics are also a factor. Some people are genetically wired to enjoy sugar at a greater level than others. Over time, this excess intake can lead to added calories and weight gain.

Another reason for sugar cravings may be in your gut. Your gut flora, or microbiome, is the diverse community of bacteria, fungi and viruses that live inside our intestines. These gut microbes are essential to our digestive health.

Unfortunately, Refined carbohydrates and sugar feed the unhealthy bacteria in our gut and disrupt the balance between good and bad bacteria. Recent research indicates the composition of our gut flora may actually influence how much sugar we crave and how we balance our blood sugar. The more unhealthy bacteria that exist, the more you may crave the sugar they need to multiply. This imbalance may make it difficult to lose weight, cause unwanted weight gain and create other digestive issues like bloating, gas, diarrhea and constipation.

My friend, if this is you don’t lose hope, I’ve helped hundreds of patients overcome sugar issues with great success.

So, if you need some help with the effects of sugar addiction in your wellness and weight loss journey, then speak to your doctor or call us at 908-279-7740 for a free consultation. Why?

Because, we at NewLife are in the business of transforming lives to transform the world!

Video Link

Posted on

7 Reasons Why You’re Not Losing Weight Part 6

Hey everyone, I’m Dr. Frank Donaruma and this is part 6 of our 7-part Video Health Tip Series on the 7 reasons you may not be losing weight.

In our last video we looked at our reason #5 which was,

You may be drinking too much alcohol.

In this video we will be looking at reason #6

And that is…

You’re Not Keeping Track of What You’re Eating

My friend, awareness is incredibly important if you are trying to lose weight. What I have noticed over the years of helping people get healthy and lose weight is many people actually don’t have any idea how much they’re really eating.

Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t.

Keeping a food journal or diary makes you more aware of your choices and encourages you to be more mindful of not only what you’re are eating, but also how, why, and when you’re eating.

It sheds a light on your patterns of eating. When you skip meals? Are you overeating at night? Do you mindlessly snack throughout the day?

It also helps identify certain triggers of unhealthy eating. Are you grabbing that vending machine cookie or bag of chips when feeling stressed or bored at work?

Do you eat a late night bowl of ice cream because you’re feeling lonely? You may notice that you’re eating more food than you need, but are definitely not getting enough nutrition.

Food diaries are a valued tool recognized by dietitians, health coaches, therapists and other medical professionals. Keeping a food record of everything you eat and drink was identified as the #1 key strategy for weight loss in a study published in the Journal of the Academy of Nutrition and Dietetics.

It also allows a dietitian or other health professional to recognize how your food choices are impacting your health.

My friend, if this is you don’t lose hope, keeping a food diary or journal is much easier than you think

So, if you need some help with understanding the importance of keeping a food diary in your wellness and weight loss journey, then give us a call us at 908-279-7740 for a free consultation. Why?

Because, we at NewLife are in the business of transforming lives to transform the world!

Video Link

Posted on

5 Foods To Avoid Before Bedtime

Foods to Avoid Before Bedtime
Chocolate, wine and more of your favorites could be stealing your sleep. If you thought your diet and nightly slumber were unrelated, you thought wrong. In fact, the food you eat before hitting the hay could be sabotaging your sleep.

Though late dinners are occasionally unavoidable, studies suggest evening meals and nighttime snacking, regardless of what you munch on, are associated with poorer sleep quality. Some foods, however, are worse than others. Knowing which foods to avoid before bed could mean the difference between a restful snooze and a night full of tossing and turning.

Chocolate

Dark chocolate can be good for your heart, but, this creamy, bitter treat may not be conducive to a good night’s sleep.

The antioxidants found in dark chocolate, many of which come from cocoa beans, are responsible for heart health benefits like increased HDL (good) cholesterol levels and healthier blood vessels. The higher the percentage of cocoa, the greater the benefits-and the more caffeine it contains. One ounce of 70 percent cocoa dark chocolate holds 40 milligrams of caffeine, about the same as half a cup of coffee. It’s no wonder munching a morsel before bed might make sleep a lofty dream.

Fatty Foods

There’s a time and place for fatty foods in a healthy diet, but that time is most certainly not before jumping into bed.

Red or processed meats, fried treats and greasy junk food like potato chips all contain high levels of fat. Fat can aggravate heartburn, a symptom of acid reflux in which stomach acid makes its way into your esophagus. Heartburn can make falling asleep difficult, and the pain can cause you to wake throughout the night. If you’re going to indulge, do it at least three hours before hitting the sack.

Alcohol

As anyone who’s knocked back a few too many can tell you, alcohol makes you drowsy. But this sleepy feeling doesn’t necessarily translate to a restful slumber. Alcohol can inhibit restorative sleep, aggravate existing breathing problems and cause you to wake up several times throughout the night.

One review of 20 studies suggested the more alcohol consumed before bed, the greater the negative impact on sleep quality. And while a sleepless night or two won’t send your body into shock, interrupting your nightly slumber with a cocktail could result in more fatigue and stress.

Spicy Foods

Fiery cuisine won’t cause nightmares, but it could disrupt your dozing. For some, spicy food aggravates acid reflux, which can cause heartburn and damage the esophagus. If your esophagus is already damaged by reflux, it can be irritated even further by eating spicy food.

To make matters worse, symptoms of acid reflux may worsen when lying down, and sleep troubles, like insomnia, are more common among those with acid reflux.

A spicy curry dish may also interfere with sleep in other ways. At least one small study suggests men had more trouble falling and staying asleep after consuming a meal with hot sauce and mustard.

Ice Cream

As you lay your head to rest, you might regret the heaping spoonful’s of ice cream you enjoyed during your girls’ night or ate in hopes of mending a broken heart.

Ice cream is loaded with fat and sugar; one cup of chocolate ice cream, for example, contains 14 grams of fat and 34 grams of sugar. Both are associated with lighter and more interrupted sleep, one study suggests.

Another study links poor sleep to cravings for junk food, meaning the process could be cyclical-and even worse for your waistline.

Still hungry? Try these instead: an apple paired with a low-fat string cheese or whole grain crackers and organic nut butters.