TIPS TO LOSE YOUR WINTER WEIGHT
With summer here, many are stuck with the weight that was gained during the long New York winter. Here are some tips that may help.
1. Be modest in your expectations.
You know the saying, “Rome was not built in a day.” Likewise, any sustainable change has to be approached with good planning and with reasonable modesty. Start slow. Eliminate one bad habit at at time (like drinking sugary drinks). Once you have made good progress, then you can move on to the next one.
2. Chose your eating companions wisely.
The person you eat with can either help you maintain your commitment or derail the whole thing. So chose wisely your eating companion. Studies show that if you surround yourself with health conscious individuals you are more likely to make better choices.
3. Eat a high protein, low carb, diet.
Each meal should include a protein source (20-30 grams), a fat source (5-6 grams), vegetables (1/2 – 3/4 of a cup), and a small portion of complex carbs (carbohydrates that have high fiber content). Research suggests that a low carb / high fiber diet can reduce cravings, which may lead to consuming fewer calories.
4. Exercise, exercise, and exercise.
In order to bump up your metabolism and make your body naturally burn the stored fat, we have to keep moving and continue building muscle. A good way to start is by doing 45 min. walks, 2-3 x / week.
5. Drink plenty of water.
Drinking a glass of water about half an hour before a meal can reduce the number of calories you end up consuming. This might happen because it’s easy for the body to mistake thirst for hunger. Don’t drink too close to a meal, because you don’t want to dilute the stomach juices produced for digestion. Make sure you are always hydrated (at least 8 glasses a day). Instead of chugging, it is best to sip on water slowly.
WHY IS VITAMIN K2 IMPORTANT?
We’ve talked a lot about Vitamin D-especially during winter time. Why is it so important? As it is, many of us are already struggling with getting enough vitamin D and so we often supplement. However, we need to supplement with Vitamin K2 as well. The sunshine Vitamin D3 helps our body absorb calcium while Vitamin K2 (as MK-7,) supports the normal and healthy calcium absorption to our bones-instead of joints and arteries (where too much calcium could be problematic). Making sure we consume enough K2 in our diet will help prevent calcification of arteries and joints and will support the proper absorption and distribution of calcium to your bones. Vitamin K2 is mainly found in certain animal foods and fermented foods. Rich animal sources include high-fat dairy products from grass-fed cows and egg yolks; fermented foods include sauerkraut, Natto, kimchi, etc. If these foods are inaccessible to you, taking supplements is the valid alternative. An excellent selection of K2 supplements can be found on Amazon. For those who like gummies, Zhou Gummies makes a veggie gummy of Vitamin D3 and K2. The benefits of supplementing with K2 (approx. 100 micrograms or mcg / day) may be enhanced even further when combined with a vitamin D supplement-as these two vitamins have synergistic effects. Watch an interesting Youtube video, entitled, “Vitamin K2 Goes Beyond Bone Health”, by chiropractor Eric Berg.
