WEIGHT MANGEMENT

Managing portion sizes plays a key role in achieving and maintaining a healthy weight. Understanding how to control portions can empower you to make informed decisions about your food intake, leading to sustainable health practices and informed lifestyle choices. In this blog post, we will explore practical portion control strategies that anyone can apply in their daily lives. With straightforward tips and practical examples, we aim to inspire you to embrace gradual and maint

“Metabolic homeostasis” D ynamic process of maintaining stable, optimal conditions for metabolism chemical processes converting food to energy balancing energy supply and demand, ensuring cells function, grow, and repair, regulated by hormones ( insulin , glucagon ), organs ( liver , pancreas , muscle ), and neural signals, Maintaing blood sugar , temperature , and nutrient levels within narrow, healthy ranges despite external changes. Preventing disease like diabetes

To maintain a healthy lifestyle, understanding portion sizes is essential. Many of us have developed skewed perceptions of what a healthy serving looks like, often leading to overeating or choosing unhealthy foods. In this blog post, we’ll explore common portion size mistakes, practical tips for recognizing and correcting them, and provide guidance for everyday meals at home and dining out. Understanding Common Portion Size Mistakes One of the biggest challenges in healthy ea

Behavioral therapy (CBT) and dialectical behavior therapy (DBT) are both effective therapeutic approaches for treating obesity, particularly because they focus on modifying thoughts and behaviors, which are central to weight management. Let's break down how each approach can be helpful in addressing obesity: Cognitive-Behavioral Therapy (CBT) CBT focuses on identifying and changing negative thought patterns and behaviors that contribute to weight gain and poor eating habits.

Our environment and media shape our relationship with food. Commercial advertising is very effective because it targets the reward centers of the brain, often linking junk food to pleasure through strong sensory cues like bright visuals, satisfying sounds, and appealing scents. It is possible to retrain your brain to prefer healthy foods and reduce the addictive power of unhealthy ones, often by re-engaging those same senses with whole, nutritious foods.   Strategies for r

Eating disorders, psycho social influences and depression Eating disorders, psychosocial influences, and depression are closely intertwined and can often influence each other in complex ways. Eating Disorders : These involve abnormal or disturbed eating habits, which may include behaviors like restricting food intake, binge eating, or purging. Common eating disorders include anorexia nervosa, bulimia nervosa, and binge eating disorder. Eating disorders are often linked to neg

Accumulate 150 minutes of low-impact exercise per week, the recommended amount for general health, and the magic number to maintain weight loss. Integrate 150 minutes into your workweek: 1. Split into Daily Sessions (5 days a week) ●      Duration:  30 minutes each day ●      What to Do:  Simple, low-impact activities, easy to incorporate into any day. Examples: ●      Walking:  A brisk walk around your neighborhood or during your lunch break. Clear your head and get steps in

Combining metformin with GLP-1 agonists can have a synergistic effect on metabolism, particularly in terms of improving glucose utilization and optimizing metabolic processes. Metformin : It primarily works by reducing hepatic glucose production (primarily in the liver) and improving insulin sensitivity. This means it helps the body use insulin more effectively, which can lower blood sugar levels over time. It's commonly used in the treatment of type 2 diabetes. GLP-1 Agonist

1. Blood Sugar Regulation ●     Main Role : Metformin works by decreasing the amount of sugar (glucose) released by the liver and improving the body’s sensitivity to insulin, which helps regulate blood sugar levels. ●     Effectiveness : It reduces both fasting blood glucose levels and post-meal glucose spikes, helping to control overall blood sugar. 2. Improved Insulin Sensitivity ●     Metformin enhances the body’s response to insulin, allowing cells to absorb glucose more

Obesity and sleep have a strong connection, with each influencing the other. .  Obesity and Sleep Apnea:  Obesity significantly increases the risk of sleep apnea, a disorder characterized by repeated interruptions in breathing during sleep. This condition can lead to fragmented sleep patterns and excessive daytime sleepiness, which can further complicate the management of obesity. Excessive body fat around the neck and upper airway can constrict the airway, causing breathing

Understanding Binge Eating Disorder   Binge Eating Disorder (BED) is characterized by recurrent episodes of eating large quantities of food, often quickly and to the point of discomfort. It can be associated with feelings of loss of control and distress. Binge eating disorder (BED) is combination by excessive food consumption and a lack of control over eating behaviors. Individuals with BED often show a preference for high-fat foods, and increased dietary fat intake is a sig

Inulin Inulin is a type of prebiotic. It's not digested or absorbed in the stomach . It stays in the bowel and helps certain beneficial bacteria to grow. Asparagus Inulin is a starchy substance found in a wide variety of fruits, vegetables, and herbs, including wheat, onions, bananas, leeks, artichokes, and asparagus. The inulin that is used in supplements  most commonly comes from soaking chicory roots in hot water. Inulin is a soluble fiber that shows promise for managing c

Mindful eating is a practice that can fundamentally change your relationship with food by bringing awareness and intention to your eating experience. It helps you move away from mindless consumption driven by stress, emotions, or habit, and instead fosters a conscious connection to your body's hunger and fullness cues. Here are specific ways you can transform your relationship with food through mindful eating: 1. Tune Into Your Body's Cues Recognize True Hunger:  Before you e

Food addiction can be an overwhelming struggle for many adults, leading to cycles of overeating and guilt. If you often find yourself preoccupied with thoughts about food, you might be grappling with what is known as food addiction. By recognizing the signs and understanding the concept of 'food noise,' you can take steps toward managing cravings and reclaiming a healthier relationship with food. Let’s explore how to identify food addiction and practical ways to tune out the

The Truth About Dietary Fats: How the Fats You Eat Impact Your Heart and Metabolism When it comes to nutrition, not all fats are created equal. For adult women striving for better health, understanding the difference between types of dietary fats—and how they affect your body—can be empowering and transformative. Why the Type of Fat Matters Overeating, especially when it comes to fats, can have a range of effects on your heart and metabolic health. But the kind of fat you con

Obesity is often seen solely as a physical health concern, but it carries profound implications that extend into mental health, particularly among women. As obesity rates continue to surge, we must recognize the interplay between excess weight, inflammation, physical pain, and depression. In this blog post, we will explore the scientific basis of obesity-induced inflammation, how it affects mental and physical health, and the encouragement to pursue holistic care for better o

Sample 30 day Mediterranean diet plan Simple, affordable, low-calorie, low-glycemic index Mediterranean diet plan for a month, with 3 meals and 2 snacks per day.  This plan focuses on whole, minimally processed foods and emphasizes vegetables, healthy fats, lean proteins, and whole grains. Week 1: Day 1: Breakfast:  Greek yogurt with fresh berries and a sprinkle of chia seeds Snack:  Apple slices with a tablespoon of almond butter Lunch:  Quinoa salad with cucumber, tomatoes,

In today's fast-paced world, we find ourselves juggling a barrage of responsibilities, which often leads to stress and unhealthy choices. Luckily, Lifestyle Medicine offers a refreshing approach that empowers us to take control of our health and well-being through simple, realistic changes. This method believes in improving our lives not just through medication or surgeries, but by enhancing our daily habits, diet, physical activity, and mental health. In this post, we will

Healthy weight management is important for everyone, no matter their age or background. As we become more aware of health and wellness, finding effective strategies is essential for lasting results. This post discusses proven approaches that can help guide individuals toward successful healthy weight management. Understanding Healthy Weight Management Healthy weight management encompasses more than just losing weight; it means maintaining a balanced approach to nutrition, phy

Are you looking to make positive lifestyle changes for weight management and overall health? Look no further than a new online platform that aims to revolutionize how you approach your well-being journey. This innovative concept, which combines education on healthy living and weight management with personalized medical appointments, is designed to support and guide individuals on their path to better health. With a focus on sustainable lifestyle changes, Bee Well provides a c