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5 Foods that Fight Fat Over 40

There is a commonly held belief that exercise is the key to weight loss. Don’t get me wrong, moving your body is essential to having a long life full of energy and vitality but in order to lose weight you actually need to eat more. I am going to show you the 5 foods that you can use to move the scale down without feeling deprived.

Food has long been held as a calorie in versus calorie out equation. If you eat less and exercise more you should lose weight, right? Wrong! We now know that our food is information for our body and it will literally allow us to lose weight if we eat the right things.

There are two kinds of malnourishment. The first kind is the lack of calories and is rarely seen in developed countries like the USA and Canada. The second is less evident but just as real and that is a malnourishment of nutrients. When your body does not have enough raw ingredients to make all the cells, hormones, chemicals needed to rock your health they send out a stress response. This stress response, like all stress responses in the body, produces fat (especially around the waist) and sends a message to the body to hold onto fat! That means that you will have a harder and harder time losing weight until you give your body what it needs so it can release fat.

The raw ingredients that your body needs to make every part of your body are called micronutrients. There are macronutrients and micronutrients. Micronutrients are vitamins and minerals. We need a small amount of them but they are essential to our health. My favorite place to find micronutrients are in vegetables, fruits, bean and legumes, though micronutrients can be found in many foods. Macronutrients provide the energy for your body to do all its cellular work and any excess is stored as fat. Examples are: fats, protein and carbohydrates.

It turns out that there are 7 amazing foods (full of micronutrients) that will help your body let go of the weight.

  1. Blueberries – Blueberries are packed with micronutrients but also will balance your blood sugar for several hours after eating them so you will have less cravings. One of my favorite things about blueberries is that you can use frozen ones all year round. Here is my favorite morning smoothie recipe (my children call it a milk shake!)
  2. Greek Yogurt – greek yogurt has twice as much protein as other yogurt and when protein is eaten first thing in the morning, people eat about 300 less calories without even realizing it! Choose options without added dessert (aka fruit) and add your own fresh berries
  3. Quinoa – (pronounced keen-wa). this ancient grain is packed with nutrition. One cup has 8 grams of protein and 5 grams of fiber. The micronutrients included are iron, zinc, selenium and vitamin E. Cook like you would rice. I like to use organic chicken broth instead of water for added flavor. I use it as a side for dinner and then sprinkle it on my salad the next day for lunch.
  4. Green Tea – I am a huge fan of tea and green tea has been shown in studies to promote weight loss by stimulating the body to burn abdominal fat. We serve Jasmine Green Tea at my clinic in Seattle
  5. Raw veggies with hummous – Using cut up veggies dipped in hummous is a fantastic mid-afternoon snack that prevents the afternoon dip from becoming an energy dive. By supporting your adrenals this way, your body will be able to release fat. I have an amazing recipe in my book The Hormone Secret to share with you that is easy to make and the whole family will enjoy.
  6. Cinnamon – I know this is a spice not a “food” but cinnamon has magical powers on our weight loss. Cinnamon has been shown to lower blood sugar, reduce hunger and help the body burn fat. I cut up apples and sprinkle cinnamon all over them. I freeze the apples and then put them in my water for apple pie water! Also, try putting a bit of cinnamon in your coffee grounds before brewing. You will find it helps soften any bitterness and tastes wonderful.
  7. Water – Researches in Germany have shown that drinking water actually speeds up the rate you burn calories. After drinking 17 ounces of water, people in the study had a 30% increase in their metabolism. The researches concluded that if a person increased their water consumption to 1.5 liters per day, they would burn an extra 17,400 calories, for a weight loss of five pounds!

PS

Remember that the number on the scale should not determine how you feel about yourself. Find replacements to things that you eat that are not healthy and focus on abundance.

PSS

People often talk about how diseases and viruses are contagious but I think health is contagious too. If you enjoyed this, pass it on and post me ideas on facebook about what things you want to learn more about.

I am committed to your VITALITY

Dr. Tami

Bought: The Movie

The hidden story about vaccines, drugs and food… Three huge topics in one film. Why put all this in one movie? Because these issues are directly related, and we have an opportunity to harness the millions of us engaged in each of them to overcome the noise put out by the medical-industrial conglomerate. You peel back the layers and see what’s really driving our industrialized food, our vaccine expansion, and our dependence on pharmaceuticals – it’s the same culprit. Huge corporations funded by individual misery, one broken life at a time.

Click here to watch an exclusive free preview of Bought!

Magnesium the Miracle Mineral

When I worked in traditional medicine we used magnesium in the emergency room to stop pre-term labor or to relax a heart that had a life threatening irregular beat. In my clinic now I use magnesium for its powerful effects on blood sugar levels, to lower blood pressure, to build bone, to treat pain and as a wonderful relaxation mineral for anxiety. Any part of the body that is tight or cramped, magnesium will relax. I also prescribe magnesium for fatigue as it literally is involved in the creation of energy in the body.

The bad news is that most of us are deficient in this important nutrient. Magnesium is one of the most depleted minerals in our soil so the foods of today have much less than in our grandmother’s day. Studies have shown that 30% of the population has significant magnesium deficiency. Since Magnesium is difficult to measure in the blood it is likely even higher than that.

Here I will share with you symptoms associated with magnesium deficiency and five ways to increase your levels and optimize your health.

A magnesium deficiency is likely if you have:

  • Muscle cramps or twitches
  • Anxiety
  • Palpitations
  • Constipation
  • Headaches
  • Fibromyalgia
  • Chronic fatigue
  • Diabetes
  • Osteoporosis
  • High blood pressure
  • If you take diuretic for high blood pressure
  • If you take medication that block acid for Acid Reflux
  • PMS/Menstrual cramps

The wonderful news is that magnesium levels are easy to restore and there are no serious side effects

Here are five ways to maximize your magnesium

  1. Increase your consumption of magnesium rich foods.

Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:

  • Fruits or vegetables (such as bananas, dried apricots, and avocados)
  • Nuts (such as almonds and cashews)
  • Peas and beans (legumes), seeds
  • Soy products (such as soy flour and tofu)
  • Whole grains (such as brown rice and millet)
  1. Cut the cola.

Most dark colored sodas contain phosphates. Phosphates find magnesium in your digestive tract and bind it making it unavailable to your body. So even if you eat a wonderful meal rich in magnesium, if you wash it down with a cola your body will never receive the magnesium.

  1. Slash stress

The hormones released when we are under stress have been shown to decrease magnesium. Even mild stress such as driving in traffic, getting through a day of emails, meetings or home management with children is enough to decrease our magnesium.

  1. Take a Supplement

The most absorbable forms of oral magnesium are citrate, glycinate taurate and aspartate. The side effect of too much magnesium is diarrhea.

  1. Soak in Magnesium

My very favorite way to get magnesium into the body is topically. Epsom salts are Magnesium sulphate and are wonderful as a bath or foot soak in the evenings. Topical magnesium has been shown to be extremely absorbable. I spray Magnesium Infusion™ onto my husband’s feet at night as a way to connect and ensure that he has his magnesium for the day. I use the same spray myself when I come out of the shower.

All of us can benefit from this miracle mineral and relax into all it has to offer us.

Tell me if you any questions and please share. Health is contagious – pass it around!

Wake Up To Green Tea!

A cup (or two or three) of caffeinated coffee in the morning is like waking up your adrenal glands while resting in bed and slapping them in the face. That’s not a nice way to greet the day!

Instead drink green tea, which gives you caffeine, but doesn’t assault your body. Caffeinated coffee is not a bad thing, (remember, I’m from Seattle). But the problem lies in that most of us drink coffee in the morning on an empty stomach.

Here are some other great reasons to make the switch to green tea: 

  • The simplicity of ingredients. Tea drinkers generally add less to their morning beverage. Think about the milk, cream, sugar etc. that is common among coffee drinkers. Green tea has two simple and delicious ingredients, water, and tea.
  • A brighter, whiter smile. We know the teeth staining effects of coffee on our pearly whites, tea drinkers see much less damage.
  • Tea is used culturally as a bonding tool. Some cultures have tea so deeply ingrained as part of their customs (e.g. the British). Perhaps your morning or afternoon tea can provide stress relief when enjoyed with a good book, or over a conversation with a friend or family member
  • Tea packs a health punch. Green tea is thought to contain the highest concentration of antioxidants that neutralize free radicals, which damage cells and contribute to cancer. These antioxidants also protect against skin damage, too!

If you're unsure which green tea to start off with, give matcha a try! Japanese matcha green tea is the highest quality green tea, and is packed with many benefits including being detoxifying, energizing, and immunity building. The antioxidants in matcha have been shown to have antibiotic properties that promote overall health. Additionally, just one bowl of match provides significant quantities of iron, potassium, vitamins A & C, and protein.

If you're already a tea drinker.. what is your favorite green tea?

 

A Plant Based Diet: The Importance, and How To Get Started

Eating a plant based diet works beautifully to increase micronutrients and alkaline foods in your diet. 

Micronutrients, are the vitamins and minerals in our food and are the materials used to create the cells of the body and are crucial to hormone production.  (Read more about the importance of micronutrients here). Though all foods contain micronutrients, the foods that are plant based are the ones that are alkaline in nature and fight inflammation.  Some of the most powerful foods rich in micronutrients include vegetables such as spinach and kale, plus tomatoes, onions, carrots and other brightly coloured vegetables.

Did you know that we become more acidic as we age?  In 1931 Otto Warburg won the Nobel Prize for his research finding that cancer cells can’t survive in an alkaline environment.  If you bathe yourself in alkaline-rich foods, you increase oxygenation. Your cells will dance with gratitude and protect your health.

Here are suggestions for adding more plant based, alkaline foods to your diet:

  • Spinach and kale are leafy greens that can be added to salads, smoothies, or sautéed and enjoyed as a side dish.
  • Wheat grass makes a great addition to morning juices.
  • Broccoli  is a wonderful as a side dish to any meal, and is quite delicious when enjoyed raw.
  • Cucumber slices and peppers will make a fantastic salad topper, or snack when paired with a healthy fat like hummous.
  • Fresh watermelon and cantaloupe are an alkalizing, hydrating summer treat.
  • Both sweet potato and pumpkin can be enjoyed roasted, or enjoyed as a soup in the cooler months.

Do you follow a mainly plant based diet? How do you ensure you’re eating and benefiting from a wide variety of micronutrient packed fruits and vegetables? Go for the 80/20 rule and try to make 80% of your diet plant based.  Let me know if you have questions and remember, Health is contagious, pass it on by sharing below.

The Beneficial Practice of Tai Chi and Yoga

Low-impact, stress reducing exercises such as tai chi and yoga are great ways to activate the relaxation response. Stress relief is an important part of our daily and weekly routine. Here are some suggestions for beginning with both tai chi and yoga.

  • Have patience. There is no reason to focus on an end goal with either of these practices, but rather focus on your breath and movement or position within the current moment.
  • Be open to different styles and instructors. Both yoga and tai chi have various styles of teaching. Do not give up after only one try because the style or instructor wasn’t a good fit. Try multiple different courses, studios and styles before giving up.
  • Physical movements are least important. The art of tai chi and yoga focus less on your physical movements, and more on how you develop your practice over time.
  • Breathing techniques are important. Over time you will learn to develop your breathing techniques in order to maximize the stress relieving benefits of both practices.

Do you practice any kind of moving meditation, or do you prefer to sit in stillness while meditating?  What are your tips for beginning a tai chi or yoga practice? Share with me in the comments below!

Body Treatments for Detoxification

Did you know that your skin absorbs toxins and chemicals everyday?

Skin is the largest organ in our body.  From the chemicals in our beauty and skin care products to the fire retardant on our furniture, we are exposed to hundreds of toxins on a daily basis. Here are four easy body treatments that aid in detoxing your body from the daily assault.

  1.  Dry Scrubbing

Using Himalayan salt (available at health food stores and also included in my liver detox kit) and a scrubbing mitt before showering or bathing will aid in exfoliation, sloughing off dry, dead skin.

Dry brushing is similar to massage in that it stimulates the lymphatic system, causing lymph nodes to release toxins from your system.  Our bodies do this naturally, however dry brushing will speed up the detoxification process as well as aid in circulation.  It also leaves your skin with an amazing glow!

  1.  Sauna

You can benefit from using a sauna at a spa, health club, or gym to encourage sweating out toxins.  The sauna is a tradition of Finland that some researchers date back over two thousand years. The Finns attribute their endurance and longevity to the tradition of sauna.  During a sauna session, your metabolism is boosted, your blood vessels become  more flexible, and your extremities loosen from increased circulation.

The effects of the sauna are numerous and varied. Those that use saunas report a feeling of psychological peace and contentment as well as physical rejuvenation. Many people claim that the sauna relieves the symptoms of minor illnesses such as colds, revives the muscles after tough physical exertion, and clears the complexion.

Stay in only as long as you are comfortable, increasing the time with each visit. Feelings of light headedness or dizziness are signs to get out.  Ensure that you drink plenty of water.

  1.  Try acupuncture.

Chinese medicine believes that aches, pains and diseases are caused by the blockage of chi energy.  By releasing blockages and allowing the chi to flow, the body can heal itself.  Though this thinking is uncommon to our western minds, acupuncture has been proven in a number of studies to be very beneficial for health and is a great tool to help detox.  Ask your acupuncturist to focus on a liver treatment as our liver is the detox center.

  1.  Drink Water.

Though not a body treatment, one of the most powerful things you can do to help detox is drink water. Lots of it.  Make sure it is purified and adding fresh lemon makes it alkaline!

 

If you do even one thing more each day for your health it will add up to make an enormous difference. 

Remember to pass this to people you love.  Health is contagious – pass it around!

 

Slash Stress

Simply put: Stress interferes with the performance of our adrenal glands.

The result of excess stress is fatigue, reduced ability to handle said stress well, and a decline in your hormones.  Adrenal fatigue is one of the most common and widely missed threats to our health today. Low-impact, stress-reducing exercises include tai chi, sitting mindfully in silence and stillness (some call it meditation), and breathing exercises.  Research also shows moderate exercise like walking increases testosterone production.  It’s a myth that watching TV relaxes you.  You actually have to do something in order to relax.  You need to turn on the “relaxation response.”  These exercises are ways to do that.

Here are some suggestions for turning on your relaxation response:

Do you have any stress relieving techniques that work well? I’d love to hear them in the comments below, please share!

The Benefits of Eating Late Summer Vegetables

If you’ve been eating the same vegetables week in and week out, I’m offering some tips for breaking out of your green veggie rut!

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Eating in season provides us with more health benefits. These veggies are picked at the peak of freshness, and are often higher in nutrients than their out of season counterparts who likely travelled twice as far to get to the same grocery store.  This in turn is better for the environment, and better for our bodies!

Some nutrient packed in season veggies during the summer include eggplant, summer squash and zucchini. You may actually be surprised to discover that both eggplant and zucchini are fruits! Name aside, this trio can add new flavor, texture and variety to your traditional summer side dishes.

Eggplant is high in iron, calcium and fiber. They also contain essential phytonutrients which improve blood circulation and nourish the brain. To get the most from your eggplant, be sure to cook and eat with the skin on!

Zucchini brings us a healthy dose of folate, which is essential in forming red blood cells, and preventing birth defects. It also offers up potassium, vitamins A and C, and beta carotene. A truly versatile fruit, zucchini can be added to almost any dish, including a substitute for apples in an apple crisp!

Summer squash is a rich source of Vitamin A and C, magnesium, fiber, and Vitamin B6. It is also high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose. Yellow summer squash, similar to zucchini can be added to many dishes such as grilled mixed veggies, soups, salads and more!

 

Keeping Your Liver Healthy with Daily Detox Habits

This week I am offering up some daily detox recommendations to keep your liver functioning at it’s best. By incorporating these recommendations into your daily life, you are creating an amazing filtration system long term!

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Have a cup of tea when you wake in the morning.  Green tea or herbal tea can be substituted, but detox tea is a much better option. Look for ones with one or more of the following ingredients: licorice root, cinnamon, juniper berry, dandelion, burdock.  I have sampled literally hundreds of detox teas to find ones that have medicinal qualities but don’t taste like dirt, you can find my favorite here.

Eat protein for breakfast.  Eggs are a great source of high quality protein, sautee them up with some fresh veggies for a protein packed breakfast.

Snack smart. Twice daily, enjoy low-glycemic vegetables or fruit such as berries, avocado, broccoli or cauliflower. Eating low GI fruits and veggies will ensure even energy, and blood sugar levels throughout the day.

Pack lunch. Skip the store bought sandwich that is likely loaded with preservatives and sauces, and instead prepare a healthy lunch consisting of lean protein with more veggies.

Plan dinner. Always choose a high quality protein and a few green veggies for your evening meal. Limit sugary sauces and marinades. If you are craving something sweet, enjoy a piece of fruit.

Drink Juice. Enjoying fresh organic vegetable juices or green smoothies will bathe your liver cells in nutrients. Another option is to use the juices for your mid-morning or afternoon snack.

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