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It’s Not How Much You Eat But What You Eat

Nov 6, 2022 | Holistic Nutrition - Food is Medicine

About 1 in three adults in America have metabolic syndrome. Why should you worry, and what are the health risks associated with metabolic syndrome?

About 6 years ago, during my annual visit to my primary health care, he informed me that my weight and blood test indicated metabolic syndrome or pre-diabetes. He suggested using chromium, a natural compound found in plants from the Liliaceae family, like onion and garlic, known for regulating blood sugar.

Back then, I struggled with a stubborn disc of fat around the midline that I had been trying to shed forever but never succeeded. (Can you relate?) In my mid-twenties, I joined a diet guru in Israel with weekly group meetings, initiating weight loss on a caloric restriction diet, only to regain it and more.

When my primary care physician discussed metabolic syndrome, I didn’t link it to the fat around my waist. Trusting my doctor, I followed his recommendation, only realizing a couple of years later that metabolic syndrome is an epidemic in the western lifestyle with the potential to reduce lifespan.

What is Metabolic Syndrome?

Metabolism is all the chemical reactions in the body that produce energy. Every cell in your body needs fuel to function. Once you have irregular energy production, you start to see malfunction in different organs and systems. The first to pay the toll is the biggest energy “eating” systems, the brain (brain fog, dementia, trouble focusing, and mood disorders), and the heart (cardiovascular diseases).

Metabolic syndrome is a cluster of conditions that increase the risk for chronic inflammation, type 2 diabetes, and heart disease.

They include:

  • Fat accumulation around the waistline, that is stubborn and hard to shed.
  • High blood sugar.
  • High levels of fats in the blood.
  • High blood pressure. 

Metabolic syndrome and even type 2 diabetes are reversible conditions meaning that you can change the trajectory of your health condition. 

Reversing Metabolic Syndrome

The most important thing to know about changing the trajectory of your condition is that IT IS NOT WHAT YOU TAKE BUT WHAT YOU DO!

Reversing metabolic syndrome requires a lifestyle change. There are four stepping stones to reversing metabolic syndrome

  • Diet
  • Movement
  • Stress Management 
  • Sleep

For the purpose of this blog, I would like to focus on your food choices on your chances of developing metabolic syndrome and reversing the condition.

Carbohydrates are essential macronutrients (with fat and protein) that provide the body with an important energy source. But…the proportions of carbohydrates in the western diet are constantly increasing while the quality of these carbohydrates is decreasing. 

For many people, carbohydrates are more than half of their diet. Many of these carbohydrates come in the form of processed food. The more a food is removed from the raw natural ingredients, the fewer nutrients it contains. Food is often fortified with vitamins and minerals because it lacks nutritional value.

If you, like most Americans, are eating cereal for breakfast, a sandwich for lunch, and pasta for supper, then your diet is imbalanced. 

 For the longest time, the assumption was that if you exert more energy than you ingest, you will lose weight. But my experience and the experience of many people who tried restricting caloric intake proved the assumption wrong. In most cases, you lose weight only temporarily and gain it back with some more. 

Why is that?

Restricting calories will lead to temporary weight loss because the body adapts to calorie restriction by slowing metabolism and burning fewer calories. If your body got used to using fewer calories to function, and you are now returning to a nonrestrictive food intake, then the body has even more excess calories that it will store as fat. 

Research found that this is not true if you restrict only carbohydrates. A low-carb diet accelerates metabolism, leading to more sustainable weight loss. 

Carbohydrates are not bad for you by themselves, but they turn into a problem when they become a significant part of your daily plate for a couple of reasons:

Simple carbohydrates (white bread and baked goods) turn into glucose, which is absorbed fast into the bloodstream providing the body with a high spike of energy that drops within an hour. Spikes and drops of sugar (energy) in the blood are one of the first signs of prediabetes. If you are not under exertion, you want your metabolism to be as steady (same rate) as possible. Dips in energy (calories) are not less harmful than too much of it.

The way to prevent spikes and drops in blood sugar is to ingest carbohydrates tied to fibers. Vegetables and fruits do contain carbohydrates, but in them, carbohydrates are bound to fibers. 

Why does it matter?

When carbohydrates bind with fibers, they gradually release glucose into the blood, preventing spikes and drops in blood sugar. These fibers also nourish essential gut bacteria, crucial for regulating insulin—a key player in transporting glucose from the blood into cells, managing blood glucose levels.

Simple carbohydrates offer comfort and can lead to addiction. Adopting a grain-free diet revealed the impact of my reliance on bread, pasta, pizza, and rice. Increasing vegetable portions transformed digestion and metabolism, reducing cravings, avoiding afternoon energy slumps, and eliminating digestive complaints like constipation and bloating.

I suggest a grain-free diet for six months to a year to adapt to a higher intake of fruits and vegetables. In the long run, incorporating a small amount of whole-grain rice or whole-grain sourdough bread can provide benefits in energy, fiber, and vitamin B2.

Changing food habits may be challenging, especially since your brain is accustomed to a specific way of eating, particularly regarding carbohydrates. Ancient humans considered carbs a readily available energy source, and the brain rewarded them with dopamine for acquiring them. Opting for a low-carb diet contradicts this evolutionary programming, so practicing self-compassion during this transition is crucial.

Curious about the connection between food and the longevity of your cells and body? Join The Desiring Mind – Food Cravings.

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Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

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Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

It’s Not How Much You Eat But What You Eat

Nov 6, 2022 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

It’s Not How Much You Eat But What You Eat

Nov 6, 2022 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

It’s Not How Much You Eat But What You Eat

Nov 6, 2022 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

It’s Not How Much You Eat But What You Eat

Nov 6, 2022 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

It’s Not How Much You Eat But What You Eat

Nov 6, 2022 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

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