Becoming Fat Adapted

Becoming Fat Adapted

No matter what your current diet consists of there is usually room for improvement.

I am still working to improve my diet. At the very beginning of my nutrition program, I became more aware of what I was eating. I had young kids. I would eat things off their plates without even really being aware that I was doing it. I’d finish their cheez-its and peanut butter and jelly sandwiches. I wasn’t even hungry. And, some of the foods I ate I didn’t even like. Bad habits were uncovered by simply food logging and paying attention.

A good way to improve your diet is step by step. An excellent first step is food journaling (especially in an app or computer-based program like Cronometer. Once you know your macronutrient intake (carbohydrates, protein, fat) averages you can start targeting better choices and numbers to help you achieve your goals and learn how to become fat adapted.  

Step two: As you make better choices (usually more protein, adequate healthy fat, lower carbohydrate) you eat less often. Less snacking lets your body burn fat and not sugar/carbohydrates as fuel. This step can take some time as your body adapts to this change. An individual can’t go from a standard American diet high in carbohydrates to being fat-adapted overnight. Sometimes during this phase, you may need to increase your protein and fat to help you feel more full and allow you to decrease carbohydrates.

Being fat adapted means that when your body needs energy it can go into a fat-burning state to function. As you get more fat-adapted you can adjust your protein and fat intake to meet your needs. If you are trying to build muscle or are very active you may need to increase protein and fat. If you are trying to lose weight you may need to decrease fat to allow your body to burn your fat as fuel.

Intermittent fasting is longer periods without food. Increasing the amount of time you go without food encourages cells to renew and repair. This can help with weight loss, inflammation, and healing.

My most current diet experiment was with carnivore eating.

The carnivore diet is eating just animal meat for all your nutritional needs. There are no fruits or vegetables or any processed carbohydrate foods.  Carnivore diet,

My husband and I did this starting in May. I did this elimination type diet so I could see what foods were not good for my body. I did it very strictly for three weeks and then started experimenting with what I could add in and still feel well. Within five days I was shocked by how good I felt and was in deep nutritional ketosis. While eating carnivore I lost approximately 8 pounds (my husband has lost 28 pounds). I noticed that my muscles were stronger and more defined without even adding exercise. We are still eating primarily (85%) carnivore in our house and my husband is having excellent results during marathon training compared to previous years.

My opinion: being fat-adapted and cycling in and out of ketosis periodically is the ideal state of health and healing. Ask your Practitioner if you need help with your diet. We look forward to helping you on your health path.

Yours in health,
Kerry Cradit, B.S. Nutrition and Food Science

5 Tips for a Slimmer, Healthier You

5 Tips for a Slimmer, Healthier You

Using these 5 simple, healthy weight loss tips I’ve lost 75 pounds and am having no problem keeping it off.

I feel great! I never go hungry and I feel very satisfied with the foods I eat. And it’s not a diet but a new way of eating based on some very simple truths about food and nutrition.

Secret #1: Change your eating habits gradually.do not drink sugar drinks

When I looked at what I ate and all the changes that needed to be made, I felt overwhelmed and hopeless.I’d start making drastic changes that I couldn’t maintain and I’d hit the brick wall & quit faster than I’d started.

Finally, I decided to change only one thing about my diet each week. The first thing I cut out was drinking pop and sugary beverages – I lost 13 pounds in one week!

I was shocked and thought, “Ok, that worked, what can I change next?” Each week I found a new thing to change and kept up the things I tried that gave me results. The results could be: more energy, feeling better, slimmer fitting clothes, more lost pounds, etc. This was hugely successful and wasn’t overwhelming. It was like a game and each week I got to experience a new victory.

Secret #2: Get sugar out of your diet!

I used to think sugar was ok as long as it was raw and organic and I kept my calories low. But it wasn’t until I started getting rid of added sugar all together that the weight started to really come off. Sugar is the first thing you should start removing from your diet. Being raw and organic doesn’t make it not sugar. Check labels! Sugar is hiding in many unsuspecting places such as spices, bread, and sauces. Check labels for the words: sugar, dextrose, sucrose, maltodextrin, evaporated cane juice and high fructose corn syrup.

Secret #3: Eat protein for breakfast.

It has been my experience that most people eat little to no protein in the morning. I used to either skip breakfast altogether or eat a bagel with low-fat cream cheese. Eating a high carbohydrate breakfast, like a bagel or cereal, sets you up for cravings throughout the rest of the day. Eating protein (like eggs) and good fats (like butter) helps you to stay full, keeps your blood sugar level and wards off pre-lunchtime cravings. Good proteins and fats are especially important at breakfast but should be present in all your meals. Good proteins include meats and fish, nuts and seeds, as well as eggs. Good fats include nut oils, extra virgin olive oil, butter, coconut oil, flax oil, plus many others. Canola oil and margarine should be avoided.

Secret #4: Eat low carb.carbohydrates-lose-weight

Carbohydrates ultimately break down into sugar in the body. A diet high in carbohydrates causes a vicious cycle of cravings for bad foods. Refined carbohydrates (like white bread) should be eliminated completely. Gradually reducing the total amount of carbohydrates in your diet helps you maintain steady weight loss.

A good way to start is to get a count of exactly how many carbohydrates you consume in a day then calculate your weekly average. It may be high and that’s ok. You should start by reducing your intake slightly each week (by about 25 grams). Although everyone’s body is different, most people will start losing weight once their carbohydrates drop below 100 grams a day.

Secret #5: Get rid of the processed foods in your diet.

Foods that are highly processed are high in sodium along with countless other chemicals. These substances can cause you to retain fluid and actually hold on to fat! Eliminate processed foods from your diet as much as possible. When you shop in the grocery store, you should shop primarily in the outer aisles of the store (the produce section and meat section). We also do lectures on what foods to buy, how to decipher food labels and even grocery store tours, so keep an eye out for future dates.

These are the 5 key secrets to how I lost 75 pounds. Making these simple changes could help you reach your weight loss goals or even simply have more energy and fewer health issues. Come see me if you need additional help with weight loss.

Yours in Health,
Amanda Childress, PharmD

Read Dr. Amanda’s Bio

Calculate My Macros for Ketosis and Dietary Control

Calculate My Macros for Ketosis and Dietary Control

As a practitioner, this is what I hear from the people I help who are trying to get into ketosis:

“I need help to calculate my macros for ketosis.”
“I just don’t know if I am doing it right.”
“I don’t know what is wrong, but I can’t quite get it right!”

If you need help changing your diet, calculating your macros, and/or identifying what you need to do for success, follow the three steps below and you will be heading in the right direction.

But first, you need to know what makes up your food! Does your food contain carbs? Protein? Fat? and how much of each. This is learning your macronutrients (macros). Second, you need to make changes to your diet based on the information you learn. It’s not always lower carb, you may find you need to increase your fat, or decrease your protein. You might even find you need a higher carb count. Third, you need to measure how your body responds to your diet.  Learn how to calculate macros below.

Here are the 3 steps explained in detail:

#1: Learn your macronutrients. In order to learn, or decode your foods, you can use an app on your phone or computer, or buy a macronutrient book. I personally use Cronometer , it’s an app on my phone and it goes with me everywhere which helps my success of using it. It’s what I encourage my patients to use. I’ve had patients who use My Fitness Pal or other apps and websites that count macronutrients also. Regardless of which app or book you use, the goal is this: at the end of every day, you want to write down a total of net carbohydrates eaten, protein, and fat. I record these in grams, not in percentages. Percentages aren’t as helpful in most cases for making adjustments to your daily diet. Be sure if you use an app other than Cronometer, that it counts carbs as “net carbs.” Cronometer counts net carbs. This is important because net carbs are the number of carbs minus the grams of fiber. This is important. It allows you to have quite a bit of vegetable and still maintain low carb status. Step one isn’t about understanding your macros or making changes, it’s about learning what you eat on a regular basis so you can identify what to change after you’ve identified patterns.

#2: Alter the quantities of foods you eat: After a few weeks of recording the macronutrients (macros), now you begin to make sense of it all!calculate my macros Examine if you go too low on fat, making you feel overly hungry, or if you go too high on protein, making you gain weight or feel bloated.
In step 2, you write out all of your totals for each day in a grid pattern. I’ve attached an example of mine. My sample is not a sample you should try to reproduce. It’s just a sample from my real daily food log. I can tell you some days were optimal, and others weren’t. You can examine your own macros and pick out the obvious areas to change. If you’re having trouble, you can get help from your practitioner too. My most successful patients bring a grid with their macros to every visit. Your grid might look something like this:

Fat Protein Net Carbs
161g 70g 57g
120g 80g 40g
100g 90g 78g
48g 75g 120g
100g 90g 90g

Once you start looking at a graph like this, you can see the days where you had more carbs, more protein, and days when you had more fat. This helps you to make adjustments. Maybe on day 4 when you ate 120 carbs, you also felt bloated and sluggish the next day. But you thought you did well because you attended a health fair and ate the “Paleo Pumpkin Spice” cookies, muffins & bread. Although food can have good quality (non-GMO, organic, local) it does not mean those same foods have the quantity (# of protein/net carbs/fat) that you’re looking to eat. Counting macros isn’t about never making a mistake again with your diet, it’s about learning and being in control of how to make more days optimal and get control after you have a day that is non-optimal. It’s about knowing exactly what foods are made of and what works best for you! Don’t forget about incorporating the Good Fat Bars into your diet. They are a great alternative for people on the go or for a quick snack. keto-mojo-kit

#3: Measure your body’s response! Now you’ve got control with your macros. But, you don’t know how your body is responding to these macros! Yes, you might say, my headaches are less, and my bowels are better and other symptoms of dysfunction may be improving…but I don’t feel like I’m getting ALL of the “benefits of keto” that people talk about! Now it’s time for step 3, time to purchase a ketone & glucose meter. I use the Keto Mojo and for your ease, we sell them here at the NHCAA! Every night, I wait two hours after my last meal (this includes drinking water and taking supplements too)! Then I poke my finger and measure my blood ketones & my blood glucose. I record it next to my macronutrients. Now, in order to understand what the blood glucose & blood ketones mean, you’ll learn how to calculate Glucose Ketone Index (GKI). To do this, you will use Glucose divided by 18.016 divided by Ketones = GKI.

SO, for a blood glucose of 72, a blood ketone of 1.0 it would be as follows: 72/18.016/1.0= 3.99 GKI.

Your initial GKI goal is anywhere between 0.7-8.0. 0.7-1.0 is true ketosis.

A range from 1.0-8.0 is where many patients get good results with their health. You may need to stay in a true ketosis range of 0.7-1.0 if you are working on a health concern like seizures. 1.0-8.0 may help if you’re working on mood stability, hormones, or skin issues. Above 8.0, you’re simply out of ketosis. You either need fewer carbs or protein, or more fat, or a combination of all 3. Sleep, hormones, and other health issues can also keep your body from reaching a state of ketosis as well. If you’re having trouble reaching a GKI of 0.7-1.0, bring the above data for a full month and ask your practitioner for help. Adding intermittent fasting, high carb days, the 5-day fasting mimicking diet, carnivore diet, or other nutritional supplements, lifestyle factors, or diet variations may be needed for your success. These first 3 things help to determine which of these you need next!

Make the best of your health program and do these 3 things consistently. Bring your data from these measuring tools to your visit to show your practitioner so that he or she can help guide you! When you put forth the necessary effort to learn, gather the information you need, and make the change, you will create consistently sustainable, and most importantly, repeatable results!

Yours in health and longevity,
Kristen Clore,
OTR, Holistic OT,
Nutrition Expert & Certified Wellness Coach

Read Kristen’s Bio

Drink Clean Water

Drink Clean Water

Q & A on Drinking Clean Water

It’s summertime, we’re having more fun in the sun, sweating, and realizing we need to do a better job staying hydrated- aka, drink water, drink clean water! It is important! The average adult body is approximately 60% water! The percentage does vary due to muscle mass versus fat composition. Did you know muscles hold more water than fat! So, when we’re getting in shape, or just outdoors having fun and sweating, it’s important to stay hydrated. Here are my most common Questions & Answers on water, and putting salt or minerals back into your water! Read all about clean water information below.

Frequently Asked Questions :

Q: I’ve been told I need a reverse osmosis water filter, is this true?
A: No. The ideal fix is a Berkey Water Filter. Pour your tap water in it daily and follow the Berkey instructions for maintenance and upkeep of the water filter unit. (units are sold at the Nutritional Healing Center of Ann Arbor). You can also purchase Berkey water filters for your showerhead!

Q: I’ve been told I need to drink ph balanced water or “alkaline water” is that true?
A: No, the ph primarily affects our mouth, esophagus, and stomach as we drink it. Our stomach ph is the most acidic in the body. There is no reason we need to drink alkaline water to reduce the acidity in our stomach. Ultimately this only serves to impair digestion and reduce mineral breakdown and absorption.

Q: How do I drink the best water and what can I do to change right now?Berkey Water Filter
A:

  1.  Buy a Berkey Water Filter.
  2.  If you don’t have the budget for a Berkey, buy Distilled water.
  3.  Add minerals to your water:
    a.) Add Selena’s Naturally Vital Grey Mineral Blend Celtic Sea Salt to EVERY glass of distilled water to add the minerals back to it. Just a pinch will do! It doesn’t need to taste salty!
    Or
    b.) Buy Spectramin or Spectralyte (liquid mineral supplement) and add that as directed by your practitioner to each glass of water.

Q: Why do I need to add minerals to my water?
A: Water is rehydrating, but it can also strip our body of minerals, especially when it is deficient in minerals and when too much is consumed. The best way to drink water is filtered with a Berkey and add minerals.

Q: How much water should I drink in a day?
A: This varies very much from person to person. An initial goal is 50% of your body weight in ounces. For example, if you weigh 160 lb, you should drink 80 ounces of water per day.

Q: If I drink juice, tea, and coffee, does that count toward my water intake for the day?
A: No. Juice is filled with sugar, coffee and tea are not water although they are steeped in water. All of these modify our hydration and do not hydrate like water with minerals does.

Q: I hate water, I just can’t drink it. Can I do anything to give it a taste?
A: Ideally you learn to drink it. Meanwhile, cut an orange, lemon, lime, strawberry, blueberry or cucumber. Let a slice steep in the water, it will alter the taste and smell which may help you drink it easier.

Q: If I exercise do I need to drink more water?
A: Yes, typically when you exercise, if you are breaking a sweat, you will need to replenish the hydration in your body. Summertime is sneaky. If you are doing outdoor activities, you may not notice you are sweating because it may be evaporating off from the sun. Be sure to drink extra water when exercising. Ask your practitioner for help finding out what amount is right for you based on your body size, type, and exercise frequency and duration.

Q: If I drink coffee, tea or other caffeinated products, do I need to drink more water?
A: Yes. For example, if you have a 10-ounce glass of coffee in the morning, you should drink a 20-ounce glass of water with your minerals to offset the dehydrating effects of the coffee.

Q: I don’t ever feel thirsty, does that mean I don’t need water?
A: Typically our body cannot distinguish between thirst and hunger. You may not “feel thirsty” but yes, you still need to rehydrate your body with clean, mineralized water. The human body is approximately 70% water, we need to keep it hydrated for healthy cellular activity, along with healthy elimination and lymphatic cleansing.

Q: Can I drink all my clean water for the day at one time and just get it done with?
A: No. You should drink water regularly all day long. If your goal is to drink 80 ounces of water in a day, you can certainly buy a 20-ounce water bottle, fill it 4 times, and drink it morning, early afternoon, mid-day, and in the evening. But excess amounts of water all at one time are harsh on the body and the kidneys to manage.

Q: Do I need to drink clean water when I’m fasting or during a low carb or ketosis diet?
A: Yes! Insulin effects water retention. You ‘ll notice when you change your diet to lowering carbs, you will urinate more frequently. This happens during a fast as well. Be sure to replenish your water during this time of increased urination.

If you need help understanding how to replenish your minerals when drinking water, schedule a visit with your practitioner today!

Best in health,
Kristen Clore, OTR, Nutrition Response Practitioner®

Read Kristen Clore’s Bio

Hormones and Food Cravings

Hormones and Food Cravings

Do you ever feel like you can’t get enough snacks in the day or that you’re never full?

Did you know that your hormones can be the culprit? Learn how to control hormonal cravings below.

Many of us think of hormones as substances in the body that are uncontrolled. The definition of “hormone” in the book, Lick the Sugar Habit, by Nancy Appleton, Ph.D. is as follows: “a chemical produced by a gland and secreted into the blood that affects the function of distant cells or organs.” Our endocrine system is largely responsible for our hormone production. Did you know that endocrine glands and their hormones do not only target reproduction, growth, and development, but also help to regulate metabolism and digestion, electrolyte balance, blood pressure, body temperature, and elimination?

So how does food impact hormones and what can I do to help regulate my body?

The easiest place to start is to eliminate white sugar and refined foods that spike blood glucose and insulin. In the book, Life Without Bread by Christian Allen Ph.D. and Wolfgang Lutz MD, it is emphasized that “carbohydrate consumption has a direct effect on hormonal balance.” We have been taught the following falsehoods, 1) to eat many small meals or snacks during the day and 2) that it does not matter what type of calories you eat. The truth is that when we follow those two rules, we are eating increased carbohydrates and sugar, and decreased healthy fat and protein. Carbohydrates bring about a much larger production of insulin. Insulin’s job is to transport glucose to be used immediately as energy, or to store it as fat for later use. When we do not continuously snack, and our insulin levels are low, our body has the opportunity to use a different hormone, glucagon to metabolize fat. But, if we keep snacking, we do not allow our body to switch to fat metabolism. This yo-yo effect on our blood glucose keeps us addicted to all varieties of sugar and especially processed refined snacks.

If you find that you constantly feel hungry, this may be why! To reduce your cravings, start with the first meal of the day, breakfast! Be sure to increase your healthy fats and proteins, and reduce or eliminate processed foods and refined sugars.

Healthy living and proper nutrition are essential for overall health and well-being. If you haven’t started on your journey to overall health, call and schedule your new patient evaluation today!

Yours in health and happiness,
Kristen Clore

Read Kristen’s Bio

 

ABOUT OUR NUTRITION COUNSELING SERVICES >>

Questions about our Nutrition Counseling Program? Or want to become a patient? Fill out this form and the best way to contact you, and we will get back to you within 24 hours!

8 + 10 =

Ignite Your Healing Powers with the Correct Foods and Supplements Now!

Ignite Your Healing Powers with the Correct Foods and Supplements Now!

What exactly are we talking about here?

Inflammation is a normal process that occurs in the body. Inflammation is part of healing. We can ignite your healing powers here at The NHCAA with the correct foods and supplements!

The medical definition of inflammation is: a local response to cellular injury marked by capillary dilatation, leukocytic (white blood cell) infiltration, redness, heat, pain, swelling, and often loss of function and that serves as a mechanism initiating the elimination of noxious agents and damaged tissue. The problems that occur with inflammation happen when the normal inflammation process gets stuck and healing stops.

Symptoms that can be caused by acute inflammation are a runny nose, stuffy nose, sore throat, cough, illness, headaches, bowel problems (constipation or loose stool), and pain in muscles or joints. Chronic inflammatory states can lead to gum disease, cancers, heart problems or stroke, and arthritis.

The following are a few things that can help the inflammatory process to progress correctly and improve your overall health.

  • Reduce or eliminate inflammatory foods from your diet. Sugar and wheat are highly inflammatory foods. Most people benefit from avoidance of these two foods in particular. Pasteurized cow’s milk is another food that gives many people problems. Your practitioner can help you determine which foods might be best to try to avoid first. Every person is different and foods that cause sensitivities can change from time to time.
  • Minimize exposure to toxins whenever you can. What you put on your skin goes into your body; so, use healthy personal care products whenever you can. Filter your drinking and shower water.
  • Help your immune system. Strengthening your body with the correct foods and supplements can ensure that immune challenges (parasites, fungus, bacteria, and viruses) don’t get out of control.
  • Supplements that can help with inflammation might be probiotics, Vitamin A, C, and D, B vitamins, turmeric, oils (such as fish oils, blackcurrant seed oil, evening primrose), enzymes, zinc, and Boswellia. Ask your Practitioner what might be best for your health goals. Some beneficial foods that you can eat: colorful varieties of vegetables, garlic, ginger, papaya, pineapple, avocado, cinnamon, oregano, and parsley.

I look forward to seeing you soon and helping you ignite your healing powers.

Yours in health,
Kerry Cradit

Read Kerry’s Bio