Choose any one or combination of tools to break the plateau:
*Meal Plan Adjustments - Use the Calorie Restricted Optimum Nutrients Diet ( CRON)
*Journals: weigh, measure everything that is eaten
Pay attention to emotional cues and whether hunger is driving your appetite
*Begin an Intermittent-Fasting Meal Plan (not for diabetes)
*Change your workout routine-frequency/interval/duration
*Use sprint interval training
*Do resistance training first, then cardio
* Add balancing activities – yoga, tai chi, meditation
*Add Themogenic Aides:
*Green Tea (synergetic with quercetin, fish oil, caffeine)
* Add hot chili peppers and turmeric to foods
* Assure adequate vitamin D
* Resveratrol use- 150 mg/ day
* Bitter orange supplement
Weight-loss plateaus are discouraging and temporarily halt the weight loss process due to the drop in metabolic rate. The trick is to increase the metabolic rate through a combination of foods and/or supplements to break the plateau, then resume the scheduled nutritional program and back off on the plateau interventions.
Any and all changes to your current nutritional plan should be made in conjunction with your health care provider. This is not an attempt to diagnose or treat any disease or illness.
Adapted from the Weight Loss Program “Synergetics” by Kathryn Shattler, MS, RDN
B-12 Deficiency – A New Player in Chronic Illnesses - Hyperlipidemia, Diabetes, Neuropathy and Gestational Diabetes
Feeling sluggish, fatigued and you can’t blame your thyroid – what do you do? Now, there is an alternative reason and a treatment for it . . . before it’s too late.
The association between fatigue and low B-12 is not a new concept. What is new is how many chronic illnesses B12 deficiency is found in, the widening scope of a problem not necessarily identifiable by a common lab test and very rarely treated. The effects of the deficiency, such as dementia or neuropathy, may become permanent.
In late 2015 Vitamin B-12 deficiency was highlighted again as an ever growing safety threat to our population’s health, longevity and quality of life. It had come to light that the consequences of B12 deficiency may be far more profound than anyone has yet to imagine.
Studies came to light showing that Metformin, a drug commonly used with Type 2 Diabetes and Polycystic Ovary Syndrome, causes B12 deficiency and independently contributes to the development of peripheral neuropathy. Only 60 % of the diabetic subjects had any symptoms. Bottom line? Long term treatment with metformin yields approximately a 19% reduction in vitamin B12 levels resulting in a 5% greater heart wrecking homocysteine level.
Furthermore, vitamin B12 deficiency does not always show up in the typical lab work. A metabolite called methylmalonic acid must be measured.
That isn’t the end of the story. It makes one wonder how much vitamin deficiencies are involved with chronic disease. A deeper look at B12 deficiencies show that B12 deficiency is associated with high blood fats, hyperlipidemias in individuals with diabetes on or off metformin. The relationship is so strong that in 2014 there was a discussion of automatic screening for B-12 deficiency be done on all individuals with diabetes and a pill be developed that combined metformin with B12. This has been brought up again in 2018 as a resounding problem without a workable solution in place.
If that isn’t bad enough, low B12 has been found in those who are obese and have gestational diabetes. A deficiency during pregnancy can affect the baby’s growth and development not to mention cognitive development.
Is it out of line to start questioning just how much vitamin and nutrient deficiencies contribute to our chronic diseases? That medications given to alleviate problems create more serious nutritional problems? That the nutritional deficiencies created, or already present but not looked, for are at the bottom of many problems?
The time to address the medical nutritional needs of patients is urgent, neglected and has come to the forefront of the nation’s attention.
Lack of movement and unhealthy food choices are thought to be the main causes of obesity, but when looking deeper into the unconscious aspect of being fat, it is no secret that a more hidden agenda exists. . . often not spoken of, not dared to think about even. Let’s start this part of the transformation journey by being honest with ourselves, to dare to confront the sabotages, to finding oneself and then not losing that person again.
Unmet emotional (and spiritual) longings are recurrently filled by food – looking deeper, it may even be our “comfort food” or the food that always made us feel better as kids. Our mind in its ultimate judgement feels empty, lonely, starved for affection or belonging recurrently and unconsciously even telling our bodies to turn to food to gain some feeling of being “full”. Food eventually becomes a learned substitution for every need in our lives, including how to deal with stress, emptiness, despair. Stress comes with its own sad story of fat hormones and carbohydrate intolerances which may lead to sleep issues. Lack of adequate sleep, in turn, contributes to “fatness.”
Is it reasonable to expect that any effective weight loss program should address an awareness that successful obtainment of the physical goal of achieving permanent weight loss, body shape change, mental image transformation requires that a plan emphasizing replacement strategy needs to be in place? This plan could address such things as:
Humans are emotional creatures and there is no denying basic instincts such as finding community, love, pleasure and happiness. Unlike our land and sea mammals driven biologically to reproduce and survive, humans have an expansive consciousness with the freewill to choose how they want to live, eat and love.
It can be argued that over the years families have changed thus giving birth to an entire generation with predominantly negative health behaviors. If a child grows up eating fast food and drinking soda in replacement for water and nutritionally balanced meals, the child will grow up into an adult that passes these behaviors and unhealthy ways of coping down into his/her family.
Underlying causes of many cases of resistant obesity are driven from the emotions, which then becomes an addiction caused from the release of hormones in the body. Many food chemists design food to become addictive which, in turn, plays into the role of overeating. It’s a vicious cycle that takes time to retrain the body and brain. Even food commercials stimulate the production of insulin, not a very helpful tool in assisting food addicted individuals from responding to a physical stimulus. Essentially, our environment is not set up to help those who struggle with these issues.
In ancient Japanese beliefs, one’s midpoint is called theHara, or “sea of energy.” Combined with the Harais a pocket of etheric energy calledtan tien. In alchemist’s texts, Taoists refer to the Hara as the “cauldron” as this is the area for digestion and assimilation of food. Those with an energy blockage have issues feeling full or satisfied due to a lack oftan tien. The same concept is true withmanipuraas the naval chakra in Yogic texts as it represents our digestive fire. The fire in our constitution balances the heat and energy produced in the body. When unbalanced stomach problems arise, this can affect the clarity of the psyche. Thus, there is a deep connection between the mind and the gut, between emotions and food.
A frequent complaint in weight management is the problem of abdominal obesity, or belly fat. Biology on fat storage plays a roll, but gynoid or abdominal obesity is often the easiest to gain and the hardest to lose. And, abdominal girth represents metabolic disaster. Abdominal fat is now referred to medically as “sick fat.”
For many struggling with weight find they have “lost” their power somewhere on their journey in life. Many keep giving their power away to their boss, spouse, children, friend or anyone who needs their service. Those who have power, but still struggle emotionally are stuck in belief systems that they can’t be or look a certain way. This, too, is linked subconsciously to being powerless.
Another common emotional scenario are those who have been verbally, physically or sexually abused in their past. Emotional burdens from these life experiences are likely to lead one to fall into negative eating habits. There seems to be an underlying sense of shame or the need to be unattractive to others bound up in their actions.
People struggle with weight for many reasons, but those who are not emotionally stable often seek fulfillment and validation through overeating. Those who “MUST eat their ice cream everyday” have connected a certain food with a certain feeling. Why is this connection to a certain food that important? Questions like these must be asked and answered with a plan.
A truly balanced person never has a biological urge to “need” a certain food every day for survival. Power must be balanced. Those who have excess or too little power often abuse their personal strength, or use their power to compensate for something else lacking in their life. Not everybody has emotional baggage, but for many emotions run deeply buried allowing others to control our life instead of ourselves.
Breaking free from tangled emotions that interfere with balance and control in one’s life is an evolution to embrace with awareness. That awareness is achieved by allowing oneself to experience an emotion, deal with it and then letting it go. Awareness means knowing that food does not equal being loved nor does it take away the pain not dealt with and buried. The essence of breaking free means you have room to fill your heart and soul with other more positive emotions and food no longer must be part of the emotional baggage.
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