How to improve insulin resistance when you have PCOS

If you have polycystic ovarian syndrome (PCOS), then you know just how frustrating it can be if you’ve been trying to gain control of your weight. I have quite a few friends, clients, and patients that deal with this condition that digs deeper than infertility, as devastating as that can be on its own.

First let’s define what it is and why it matters for your weight. PCOS is characterized by overproduction of the androgen testosterone, menstrual abnormalities when ovulation does not occur and enlarged ovaries containing multiple small follicles (hence, polycystic ovaries). Women with severe PCOS have greater menstrual irregularity, androgen excess, total and abdominal fat and resistance to insulin; higher degrees of obesity are associated with worsening symptoms. This means their risk is increased for metabolic comorbidities such as diabetes. Since insulin is a known fat storage hormone, the greater the insulin resistance, the harder it usually is to control weight gain. It’s a double whammy.

Did I just described you or someone you know personally? Whether your insulin resistance is caused by PCOS or something else, some of these principles will apply. Insulin resistance otherwise known as “pre-diabetes” or “glucose intolerance” often leads to diabetes later in life and can really wreak havoc on your weight loss efforts. If you have received a diagnosis of insulin resistance, it means your insulin receptors are not very sensitive to the “lock and key” fit that insulin creates to move glucose (sugar) into their cells for energy. As a result, your pancreas produces more insulin to try and keep up. But like anything, our bodies become tolerant when it gets too much of something. Same thing happens when you take antibiotics over and over- your body recognizes it and you become antibiotic resistant over time. Consider someone who has become addicted to a drug and requires more over time to attain the same effect they did when they first tried it. Same concept.

When you have an abundance of insulin circulating in your blood stream, it’s constantly promoting fat storage in your body making it extremely difficult for you to succeed at any weight loss attempts. A common treatment in PCOS specifically is to prescribe metformin. However this isn’t really correcting the problem – it’s just telling your liver to produce less glucose but not directly addressing the fact that your body is producing too much insulin.

My expertise is in natural health and what to eat. So I’m not recommending you stop any current medical treatments without speaking to your physician. But I do want to help you with what you can safely control, starting today.

Begin with these simple (but maybe not so easy) steps:

  1. You gotta cut out fake food – meaning processed, refined, simple carbohydrates and sugars. These foods do nothing for you. Well, nutritionally they do nothing. I know emotionally they are “feel good” foods and literally turn on the pleasure centers in our brain by increasing dopamine levels and offer a great distraction to our negative emotions. But they spike insulin levels quickly and when consumed persistently (as part of frequent snacking let’s say), they worsen insulin resistance eventually leading to type 2 diabetes. Don’t misread this, those with a normal functioning pancreas cannot give themselves diabetes by eating these foods alone. Many other factors are running behind the scene including weight and genetics.
  2. Reduce your total carbohydrate intake. Key word here is REDUCE not eliminate. I’m really not a proponent of consuming under 10% of your calories from carbohydrates because I haven’t seen anyone sustain it for long term and there are very healthy foods that truly don’t deserve that kind of neglect. Why would you eliminate an apple from your diet that contains fiber and vital nutrients? It doesn’t make any sense. But it IS a good idea to cut back to 100 to 130 grams of total carbohydrate per day. If that sounds like a lot to you, consider that most people consume anywhere from 300 to 600 grams of carbohydrate per day in the standard american diet. Restricting down to 100 or so is enough to put you into a very mild ketosis so that you are depleting your glycogen stores (in simple terms, energy from sugar stores) while dipping into some of your fat stores. The effect of ketosis is to reduce hunger and successfully lose weight while not feeling terrible. *Note if you are a diabetic taking insulin you will need to discuss this with your doctor before lowering your carbohydrates this much as your regimen is likely designed for you to eat more than this.
  3. Consider a 30 day cleanse to reset your system and begin to bring your hormones into balance. This will not be an overnight fix. But, essential oils are natural, aromatic compounds that when coming from pure sources, have therapeutic properties that can have amazing benefits for bringing body systems that are out of balance, into balance. A good cleanse eliminates processed food and sugars, includes a high quality multivitamin, whole food enzymes, essential oils, probiotics and others that I outline specifically on a recent post here that you can read about if interested. If you experience symptoms like fatigue, irritability, headaches, stomach distress, bloating, recurrent sinus infections, lack of focus, or other vague symptoms not otherwise diagnosed as anything definitive, a cleanse could be exactly what you need. These could be signs of a weakened immune system caused by increased levels of stress, poor diet, increased candida overgrowth in your gut, and/or sleep deprivation.
  4. Incorporate essential oils into your daily maintenance plan to bring and keep your hormones in balance. Oils like clary sage and geranium when used daily regulate the hormones responsible for the female reproductive system. Clove, cinnamon, and rosemary support the pancreas to balance healthy blood sugars. Grapefruit, cinnamon and ginger regulate appetite and reduce cravings, particularly for sweets. Making teas using these can help along with increasing your fluids. And lastly but just as important, oils like cilantro, lemon and tangerine regularly cleanse and assist the liver to keep it functioning at it’s best. I recommend adding lemon to all of your water for this purpose. Just one drop of essential oil per eight ounces.
  5. Manage sleep and stress. This isn’t easy, I realize. However, you can do all of the above and if you don’t take care of these two, it won’t do you any good. Stress and sleep deprivation increase the hormone, cortisol, which inhibits the production of progesterone, a main marker of PCOS. Grapefruit essential oil can also prevent cortisol from doing this, so adding it to some of your water is a good idea. But more importantly, taking measures to get at least seven hours of sleep each night is key. Refer to this post I did a while back on taking simple measures to achieve this.

I’ve only scratched the surface on this. As you know, PCOS affects many areas of your life from causing unwanted facial hair, to thinning hair, and infertility. This post was meant to focus primarily on the weight and insulin resistant aspects as that is what I do best. However, I do believe that by addressing diet and hormonal issues that naturally, each of the symptoms can be improved greatly over time. If you’d like to know more about my cleanse and diet program, please feel free to contact me.

P.S. If you’re looking for online support with like minded women striving to live a healthier lifestyle, you may be interested in joining my free support group here.

 

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Breakfast isn’t the most important meal

So I’ve been reading this book, the Obesity Code, by Dr. Jason Fung, and it’s rocking my world. In his book, he exposes the crap that most people believe surrounding weight gain. The idea that obesity is a result of poor lifestyle is just false. It’s a whole lot more complicated than that and don’t let anybody ever tell you that eating less and exercising more is your simple solution.

This post is in response to one of his mind boggling myth busters that I haven’t quite wrapped my head around, but alas, I do have some thoughts on. Just so you know, he is a proponent of intermittent fast – something I wrote and researched on a while back here. Spoiler: it’s not a terrible diet, but it’s not for everyone, either.

But before I begin, I want to ask you a few questions, regardless of your weight:

  • Where did you eat your last meal? Snack?
  • Do you eat three meals per day? If you don’t, which meal are you most likely to skip?
  • How many of those meals do you eat at an actual table meant for consuming food?
  • When you are sitting in front of the television, do you feel the urge to grab a snack? What about your computer?
  • The last time you went to the movie theater, did you get popcorn, candy, and/or a drink?
  • The last time you went to a social gathering that was not during a meal time, was food involved? If there was food, would the event still have been relevant without the food? or would it have felt like something was missing?
  • The last time you had a big project or something to study for, did you complete it with a snack by your side?
  • Of the last three times you went somewhere, how many of those were you eating while driving?

These questions aren’t meant to make you feel bad about your habits but really just to get you thinking about how little eating takes place in the setting of a meal at a table and how much we eat on the run these days. Chances are when you were a child, it wasn’t like this. For some of you, the Great Depression forced you to eat frugally, three meals per day, nothing more, nothing less. And no wasting. Maybe you even felt this during the recession just ten years ago to some degree. You may have cherished those times at the table. For some of you, it’s just what you did as a family – breakfast and dinner at the table together to start and end your day. I remember for me, we simply weren’t allowed to eat in the living room unless it was a special occasion. We always stopped for lunch and ate at the restaurant and it was unheard of to eat in the car while my mother ran errands. She made time to stop and sit down. I never really liked going with my mom to run her errands, but those are actually really special memories I have from growing up. Taking time to enjoy food with loved ones is really special. It’s why it’s such a social centerpiece for us.

How many places have you eaten today so far? It’s only 12:45 p.m. and I’ve already consumed something in four different places myself, none of which were an actual table meant for eating. I bet you can say something similar.

Fung postulates that the real marker of obesity is insulin resistance caused by a persistence influx of insulin in the body. Some quick science for you – insulin is a hormone produced by our pancreas necessary for the body to move blood sugar into our cells to be used as energy or stored for fat for later use. Our blood sugar spikes when we eat carbohydrates or during a fasting state because our liver releases it to keep us from feeling like crap. Problem is, when our bodies have persistently too much of something, we become tolerant, or resistant to it. Compare it to a drug tolerance – if you take antibiotics too much and too often, they aren’t going to work and eventually you become antibiotic resistant. That’s not a good thing is it? Insulin has it’s own special way of laying fat on you, especially in your mid section. In other words, insulin is a fat storage hormone.

When we are conditioned to eat everywhere we plant ourselves, we become conditioned to eat all the time. Add in the fact that every diet you’ve ever learned about teaches you to eat every three hours to keep your metabolism running efficiently, you’ve now created an environment perfect for persistent insulin excretion. Most people only spend about six hours of their day truly fasting, which is during sleep (unless you happen to wake up and have a midnight snack). It’s perfectly normal nowadays to eat a bedtime snack of high carbs (i.e. insulin loving foods like chips, popcorn or cookies) and wake up to a sugary high carb breakfast (such as pancakes, pop tarts, doughnuts, waffles, bagels, cereal, toast, or even oatmeal.)

So what’s the solution here? Skip breakfast? Cut out carbs? Stop snacking? Yes. Kind of.

  1. Go ahead and eat breakfast, but don’t stress about eating it the second you get up. Breakfast is defined as breaking the fast, regardless of time. I’ve always advised to eat within the first two hours of waking up. But truth be told, when I really thought about it – I myself don’t eat until about three hours after I wake up. I’m usually not hungry until then because I much prefer my coffee first. And I’ve not gained weight after years of doing it this way.
  2. Choose wisely for breakfast. At least 20-30 grams of protein, add a healthy source of fat, and if you must add the carbs, go for fruits and vegetables rather than the normal processed junky carbs that encompass our familiar breakfast foods. Some of my favorites include 1/2 cup cottage cheese with fresh peaches, deli cheese roll-ups using ham or turkey and avocado with a side of melon, apple slices with nut butter and greek yogurt, or 1/2 cup mixed nuts or trail mix and fresh fruit. For twenty-five complete ideas sent to your inbox, click here.
  3. Set a rule for yourself that you only eat at a table meant for meals. Normally I’m not a proponent for “rules” but we all need boundaries when it comes to our weak points. So yes, I’m suggesting that for breakfast, you make time to sit at your kitchen table to eat. I’m insisting you actually take a break for lunch and find a picnic table, sit in your work café, go inside instead of the drive through (if you must choose fast food), or sit at your kitchen table to eat lunch even if you are home alone. And most importantly, I’m encouraging you to sit together as a family for dinner time. Right now, it may be your habit to grab a bag of chips or something to crunch on when you sit at the computer or head for the couch to watch television. But over time, that habit will fade as you retrain your brain to be okay with nothing to chew on in front of a screen. Test yourself – next time you feel tempted to snack, ask yourself when the last time you had a meal was. If it was two to three hours ago and you have no physical signs of hunger such as stomach growling, shakiness, or a headache, then it is only head hunger. In other words, it’s habitual hunger and you don’t really need it. Not even raw veggies. Find something else to do with your hands – lift weights, knit something, play cards, play a game on your phone, paint rocks (this IS a thing and happens to be my personal favorite!). Any new hobby will do.

I know this is some very unconventional thinking here. Heck, it even goes against some of my past blog posts! But here’s the thing, people aren’t losing weight successfully with the conventional methods of eat less calories, exercise more, eat whole grains, cut portion size, or any of that other garbage. So I try to stay open minded about things and above all else, I want you to understand that your weight struggles are way more complicated than most sources have probably told you.

P.S. If you’re looking for online support with like minded women striving to live a healthier lifestyle, you may be interested in joining my free support group here.

 

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

New year, new you – time for a detox?

I’ve been quiet on here this month, enjoying the holidays with my family and frankly, getting slammed with my home business. But 2018 is just around the corner and I know many of you are thinking about your health goals. One of the most popular goals, besides weight loss, is whole body detox. We’re coming off the season where there’s no shortage of sugar, fat, and booze and that leaves many of us feeling a bit bloated and gross.

There are a lot of options out there, though. And if you aren’t careful, you could be wasting your time and money, if not participating in something downright dangerous. So let’s start with some basics if you’re going to do this thing right.

It’s important to remember that is essence, it is our organs that are “detoxing” our bodies and they do it every minute of every day. There is no magical outside substance that will do that for you because your body was already designed to do everything it was meant to sustain your life on the daily. However, our daily habits bring us out of balance often and makes our organs work overtime, leading to disease – such as diabetes, high blood pressure, renal failure, and certain types of cancers, to name a few. We are constantly introducing toxins into our systems forcing our organs to work harder than they should.

A detox should last about thirty days. Anything less is a waste of your precious time and just dumb. You’ll lose some water weight and go right back to old habits the following days or weeks when the detox period is over. It’s also just not long enough to really feel any difference that will create any meaningful habit changes. Why do a detox if you aren’t going to carry some new, beneficial habits with you for months after? It really doesn’t need to go longer than thirty days, either, however. Some habits you bring in over the thirty days would help to keep but not all are totally necessary.

Some foods need to be eliminated in this time period, for obvious reasons, including:

Sugar: I’ve written in past articles why sugar is so very addicting and has been clinically proven so. When you eat sugar, it almost immediately spikes your blood stream levels, causing your pancreas to start working overtime to produce insulin to get that sugar into your body’s cells for energy. But guess what? Sugar is very concentrated in calories and it’s likely you’ve consumed way too much energy than is needed for those cells. The rest is then stored in the liver for later use, which collects as fat and can create a fatty liver if not used. Problem is we habitually over-eat calories and it also collects in our abdomen in the form of fat tissue. This is becoming a pretty big problem in America today, actually. The pancreas eventually putters out trying to keep up, leading to type 2 diabetes. Not a happy subject, but I see this every single day as a dietitian.

Processed carbohydrates: these are converted into sugar when consumed, so same thing as above. It’s not just about avoiding table sugar. Earlier this year, I worked with a group of individuals who took a challenge and avoided these types of foods for thirty days, the results were amazing. They felt more energized, lost weight, and their cravings for sugar diminished. These cravings we experience are caused by dramatic blood sugar fluctuations from eating high sugar foods with low nutritional value. As I mentioned above, they get converted quickly to sugar in your blood stream, but just as quickly your pancreas is working to produce insulin to get it out, which causes a sharp drop in your blood sugar levels. This makes you feel pretty crappy and tired, which means you want more to feel better. It’s a viscous cycle.

Alcohol: most of us understand that this is processed by the liver. Too much of it starts to damage the liver (duh), but during a detox it kinda defeats the purpose if you aren’t abstaining. When we drinking alcohol, our body prioritizes the elimination of it and can’t focus on much of anything else. It’s a good recipe for weight gain, liver cirrhosis (hardening of your liver), and pancreatitis (inflammation.)

Caffeine: this one hurts me. I get it. But caffeine is an extremely addictive stimulant. When consumed in excess, it causes an irritable bowel, disruptive sleep patterns, irregular heart beat, and increased anxiety – all counterproductive to the detoxification process. Believe it or not, it also causes pretty wide fluctuations in your energy levels. If you’ve tried detoxing before and didn’t experience increased energy, it could be because you didn’t give up caffeine. Drinking more water is the most beneficial way to improve energy levels.

Let’s talk about what you do include and why, this is the fun part, right?

  1. Water with lemon. Lots of it. Aim for half of your body weight (pounds) in ounces each day. Water is a natural diuretic and so is lemon. This helps your kidneys out. They need flushing so they don’t get backed up. Your kidneys are probably one of the most important filtering systems in your body and I can’t tell you how many people I see regularly that land themselves in the hospital with temporary failure because they got dehydrated. It’s well over 50% of the people I see every single day. Other problems that happen regularly are fatigue, joint and back pain, headaches, and sweet cravings. I recommend pure lemon essential oil since it comes from the rind rather than the juice and it’s way more concentrated than a squeeze from the fruit. One drop of lemon essential oil is equivalent to the juice of thirty lemons (but not nearly as sour!) It is also known for supporting healthy lungs and digestive system.
  2. Fresh fruits and vegetables. When IS the last time you consumed five (or more) in one day? Be honest. Aim for the rainbow, or at least vary your colors. Plant based foods get their pigments from the nutrients they provide which means if you are eating a variety of colors, you are also getting a variety of nutrients in addition to fiber.
  3. A good multivitamin. This can be tough to find. A couple of years ago, some of the country’s most popular retailers of supplements were busted for selling fake products over the counter. In fact, when tested, only 22% of their supplements actually had any of their claimed product in them at all. Walmart being the worst at only 4% of their products containing what they claimed. Ultimately, they settled in court to keep the attorney general quiet – I’m not too confident that means they grew a conscience about what they are selling, though.
  4. Whole food enzymes. Again, lets help the body out, we’ve been eating low nutritional value foods and now we’re including fresh plant based foods. Unfortunately, today’s food supply is still a bit sub-par in the vitamin/mineral world and even fresh fruits and vegetables are sprouting up from nutrient-depleted soil. Whole food enzymes break down the food and help our bodies utilize the nutrient they provide easier. If you struggle from vague health symptoms like fatigue, joint discomforts, or headaches, it could be because you are lacking certain nutrients that your body has been missing out on.
  5. Probiotics: so many benefits here, I did a blog post a few months ago on how everybody should be taking some. For the purposes of a detox, they aid the digestive and immune systems. We are exposed to environmental toxins regularly, our immune system works overtime, especially during the winter. Let’s help it out, shall we?
  6. Pure essential oils. Essential oils are a fantastic way to support the body’s natural capability of cleansing itself. The organs we are focusing on here are our liver, colon, kidneys, lungs, and skin. Like supplements, the essential oil industry can be tricky so it’s important you know the source you are buying from. But when unadulterated and without synthetic additives, they can prove to be an important part of your detox program. Rosemary, cilantro, and juniper berry essential oils are well known for supporting the liver in it’s normal processes. Geranium and tangerine essential oils are helpful in supporting the body’s systems as a whole as it removes unwanted substances. Think of it as bringing things into balance after weeks (maybe months) of use and abuse with unhealthy foods and habits such as lack of exercise, smoking, environmental threats, and even medication use. My favorite product is a detoxification blend that contains all five of these essential oils that can be taken in a soft-gel form.
  7. Omega 3 fats: great for reducing inflammation, often exacerbated by eating highly processed foods, alcohol, and red meats. Let’s help the body out by adding this in while removing the inflammatory foods, why don’t we? Be sure you are consuming a source rich in eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA) to get the maximum benefit. You could always consume fish three times a week, but remember this is a detox and we are going for the concentrated versions. Ok? I personally choose to take the supplements daily because I never eat fish that often and I’ve experience the benefits well enough I don’t want to stop.

In essence, our bodies have everything we need to survive and cleanse itself out from our lungs to our stomach to our intestines, kidneys, and liver. They all have a job to do filtering out the air we breath, food we eat, liquids we drink, and bacteria we come into contact with. Even so, we can feel out of balance in today’s world as we are consistently pummeled with toxic threats. If you feel like it’s time for a reboot, feel free to contact me for more information about how to schedule supplements, the brands I trust, and meal schedule to follow so you get the most out of your detox.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

 

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

4 ways to conquer binge eating

Many people struggle with this and it ruins the best of intentions to lose weight or even just maintain your weight. You could be going along happily in your life and then boom, it hits. You know, that hard to ignore urge to binge until you’ve overdone it that ultimately ends in regret, guilt, and food restriction and/or self punishment. What if you could stop yourself before it even happens? It’s possible.

But first, let’s define what a binge truly is. Technically it’s when you are eating something that elicits the feeling of loss of control until you’ve eaten more than is a desired reasonable amount. The quantity and food varies from person to person. Person A could define a personal binge as eating 3 doughnuts while person B could define their personal binge as not until they’ve consumed the whole dozen of doughnuts. Person A could define a personal binge as consuming two servings of potato chips while person B could define their binge as eating the entire family size bag. Make sense? We all have different thresholds in this. No judgement for any quantity, it’s more about when you feel like you’ve lost your sense of self control that leads to feelings of guilt and self punishment. That’s no good for anyone.

So let’s talk about some ways to combat it:

  1. Know your triggers. Understand what sets you off in the first place and then avoid it or prepare for it when necessary. Does going to a party trigger you to binge on the chip bowl? Plan ahead of time and know that you simply can’t hang out around the food table. Does having a giant tub of ice cream in your freezer trigger you to indulge in the entire thing as soon as you’re home alone? Don’t buy it! Does having an argument with your spouse trigger you to run to the pantry and dive into the chocolate chip cookies? Put a post-it note on your pantry door that reminds you to stop and take a few deep breathes before you’re so quick to start eating when food is not what you really need at that moment.
    • Understand this, every habit we have is part of a chain that has multiple links. Each link is attached to the next that produces a result. The key is for you to break the link that results in a binge. It only takes one alteration, like a post-it note, to put a kink in that chain and direct you to a different activity.
  2. Exercise regularly. When we exercise on a regular basis, it keeps a steady stream of endorphins going in our system and helps keep our mood stabilized. It also helps us sleep better and thus, make better decisions throughout the day. Ever been sleep deprived for a few days? Remember how emotional and irrational you were? This is a high risk time for binging. In general, those who exercise just feel better about their health and body and have an easier time maintaining their weight overall.
  3. Start the day with a healthy breakfast. If you are going to skip any meal of the day, don’t let it be this one! Really work hard to eat within 2 hours of waking up and strive for 25-30 grams of protein at that meal. This helps stabilize blood sugars, control hunger later in the day, and thus keeps your mood more even making it less likely for a binge later on. Also, usually when we start our day off healthy, we are more likely to keep it going than when we started our day off not so great (say, with a sugary, high calorie breakfast).
  4. Avoid going more than 3-5 hours without eating. This one just makes sense. If you let yourself get too hungry and the setting is right, a binge is inevitable. Plan for high protein snacks such as cheese sticks, yogurt, deli meat, nuts or high fiber foods such as fresh fruits and veggies to fill in the gaps when meals are spread far apart. Find some other options here.

Lastly, this will be a work in progress for you if you have struggled with binge eating for a long time. The tips I’ve given you will help the person who struggles with occasional episodes of binge eating that they relate to either unhealthy emotions or certain situations that act as triggers for them. I am not referring to someone who has a recognized binge eating disorder which is characterized by behaviors far beyond what is described in this blog post. If you find yourself preplanning binge episodes, eating large quantities of food (in the multiple thousand calorie range) in very short periods of time, purposely eating alone out of embarrassment over the quantity of food eaten, and feelings of “zoning out” and even forgetting what food was consumed during these episodes, you may have an eating disorder and I encourage you to seek professional help from a licensed counselor.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Does intermittent fasting have health benefits?

Sigh….I know! I know! It’s confusing. Every other week, a new diet approach. Keto. Vegan. Paleo. Here we go again. Bottom line is, there is no one diet fits all and part of what I do for you is give you the most up to date research available. Intermittent fasting is a new buzz phrase going around the internet health circles and to my surprise, there is no shortage of research surrounding this method of meal planning. It has definitely sparked curiosity amongst the science and health communities, particularly about its effects on obesity, insulin resistance, sleep cycles, and fat metabolism.

First, what exactly does intermittent fasting mean? Well, it’s what it sounds like….most commonly it involves a period of 2 days per week, every week, of no food whatsoever. However, some alternate days of fasting where every other day they eat and drink what they want and the opposite days they consume zero calories. And then there are some methods that specify time periods of each day where food is allowed and food is not. Usually you are allowed calorie-free fluids, but that’s it. The theory is that our body needs a “break” from food on a regular basis to produce health benefits. But what does the research actually say? These are the questions I’m going to attempt to answer.

1. Does it help with weight loss? This is really the million dollar question in my mind. I preach not to go more than 5-6 hours without eating because, after all, it actually slows your metabolism down and our bodies are designed to hoard calories when we don’t eat. Think of your body as if it were a car: food to the body is like gas is to a car. Without it, the body has no energy to move, which means the body is like a car that has run out of gas, parked on the side of the road….no fuel, nothing to burn. I’ve worked with so many clients who did not start losing weight until they started eating more often. Most drastic example I can think of is a woman who weighed more than 500 pounds and consumed only one meal per day that probably totaled to about 800 calories. She could not, for anything, lose weight. A month later, after eating double the calories, three meals a day with some snacks in between, she LOST weight. But that’s just my story, let’s look at some scientific studies.

In this small study of sixteen non-obese individuals, they lost an average of 2.5% of their starting weight after twenty-two days, so just three weeks, of alternate day fasting. However, they were HUNGRY. And that hunger never subsided. Do you think they kept at it after the study? A 5’5″ woman is technically overweight, but not obese, at 165 pounds….so if you lost four pounds in three weeks and you were starving, would you keep it at? Or find another diet, like the keto diet that is known to reduce hunger? It should be noted however that fat oxidation was increased during the study period, which means they were losing mostly fat mass and not muscle mass, this is a really good thing considering you want to keep your muscle mass when losing weight. These people did not maintain their losses, regrettably.

Here is a review highlighting several studies on alternate day fasting and comparing them to normal, calorie restricted diets (you know, the traditional method of weight loss you’ve probably tried a gazillion times.) They concluded that indeed, fasting is superior to producing weight loss and particularly, loss of fat mass. Pretty neat, huh? I’ve talked about the importance of this for preserving your metabolic rate in the past.

This last study compared individuals following an alternate day fast vs. combining it with exercise vs. exercise alone vs. a control group. These particular subjects were allowed a controlled, prepared meal that was provided for them around lunch time on the fast days. The meal was restricted to 450 calories and otherwise, calorie free beverages only. Feed days they could eat what they wanted, but they were given dietary counseling by a dietitian. Sounds pretty good, right? You may guess by now that the combo and alternate day fast group lost the most weight after twelve weeks at six and three kilograms (13.2 and 6.6 pounds), respectively. Again, most of the weight they lost was fat mass, not muscle. Awesome, right? It needs to be pointed out here though that they measured body fat using bio-impedance, which I’m not a fan of for accuracy….it’s the same kind you might use on your bathroom scale. Regardless, people are apparently losing the good kinda weight with intermittent fasting.

2. Does intermittent fasting improves insulin resistance and type 2 diabetes risk? I found lots about this one, too. The caution here if you have type 2 diabetes is that if you are taking medications that lower your blood sugar intentionally, many of the medications will not work without food OR they will work too well and cause hypoglycemia. So I’m going to begin this with an up front warning that what I’m about to say is not to be started without speaking to your doctor first if you are taking medications for diabetes. Okay?

In this pilot study (so just preliminary) on ten obese individuals, they experienced a reduction in their weight, body mass index, and fasting blood sugars after only two weeks. They fasted daily and only ate during a window of about six hours during mid-afternoon. Apparently they didn’t gorge themselves, because the article did say there was a spontaneous reduction in calorie intake measured from pictures they were required to take of all meals and food they consumed (talk about accountability!). At two weeks, this study really wasn’t long enough to say much, but six out of the ten said they would do it again.

In this study done on a small group twenty-four obese male war veterans, they did not see a significant change in fasting blood glucose or fasting lipids after six months of intermittent fasting (two nonconsecutive days a week.) Interestingly enough, their systolic blood pressures lowered and they did lose an average of twelve pounds…pretty good!

Lastly, in this review of several studies on the effects of intermittent fasting and insulin resistance, primarily reduction of type 2 diabetes risk, they concluded that the findings are showing promise for the use of alternate day fasting as an alternative to the traditional calorie restricted diets, but more research is required before solid conclusions can be reached.  I perused some of their reference articles and the theme seems to be that the results are more profound in mice than humans so far. There was another review I thought gave some really good insight and from what I gather, if you are going to try intermittent fasting for the purposes of improving your blood sugars and/or insulin resistance, focus on fasting during the evening times specifically. 

3. Does intermittent fasting help you sleep better? I bring this one up because we know that poor sleep habits lead to weight gain. So wouldn’t it be cool if there was a diet that could help you sleep better? I found two studies that looked at this. The first one was on eight volunteers who honored Ramadan, a religious period of fasting between dawn and sunset celebrated by the Islamic culture. They measured their melatonin levels via blood tests at baseline, during, and after. Unfortunately, they did not find any differences related to fasting. However, in this study, eight overweight individuals self reported better sleep when participating in time restricted fasting (food allowed <12 hours daily) for sixteen weeks. Subjective measurements are not usually as reliable, but these people obviously felt more refreshed waking up.

So what’s the verdict? Would you participate in fasting for a day or two per week or pick several hours each day to fast based on the evidence available? Seems like the information is promising, but the studies are small and preliminary. As for me, I’m not sure if I’m personally jumping on this bandwagon quite yet knowing there are other diets that are much easier to follow than this one.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Foods that naturally boost your metabolism

First off, let’s start with a little background because most people who struggle with their weight are tempted to blame their metabolism for the difficulty they are experiencing. If you have a longstanding history of weight cycling, aka yo yo dieting, a slow metabolism may very well be your problem – for the purposes of this post, that is what the main focus will be. So what happens to your metabolism when you weight cycle, aka “yo yo” diet?

1. First, you lose a lot of fat mass (good thing) but a lot of muscle mass too (unavoidable with rapid weight loss, not a good thing)
2. If it was not a sustainable diet (often it’s not), then the weight piles back on at lightning speed, but this time it is all mostly replaced with fat mass.
3. Fat burns less calories than muscle = your metabolism tanks. Next time you try to diet, it doesn’t come off as easily or fast.
4. Over time, chronic dieters find themselves with a slower and slower metabolism because they keep losing muscle and replacing it with fat. It’s a viscous cycle that eventually makes it almost impossible for weight loss success to occur.

Fear not, if this all sounds too familiar and you think you are in this situation, I’ve done a little research for you and found some promising ways to boost your metabolism, naturally.

  • Tomato juice: in a 2015 study published by the NIH, menopausal women aged 40-60 who consumed 200 ml unsalted tomato juice twice daily experienced an increased in resting energy expenditure (REE) by an average of 400 calories
    Bottom line: drink 200 milliliters twice a day (about 6 ounces twice a day). Hey, it’s not gonna hurt anything.
  • Cinnamon: in a 2012 study published by the International Journal of Preventative Medicine, one group of individuals took cinnamon supplements every day, while the other group took a placebo. After 8 weeks, the cinnamon group lost more weight and body fat than the group taking the placebo.
    Bottom line: add cinnamon to your food or try the pure essential oil for a more concentrated version. Contact me if you are interested in learning more about brands I trust and recommend. remember, supplements are not regulated and therefore, may not be free of contaminants.
  • Coffee: most studies with caffeine in doses of about 100mg per day (6 ounces of coffee) showed an increased calorie burn between 75 and 110 calories for the entire day. There are other sources of caffeine, but coffee is a calorie free source that actually contains some antioxidants.
    Bottom line: have some caffeine before exercise to maximize the calorie burring effects if you are going to try this one. Hey, I love coffee, why  not?
  • Grapefruit: A study published in the Journal of Medicinal Food in 2006 showed that obese patients who consumed 8 oz of grapefruit juice or 1/2 of a grapefruit before each meal lost about 3.5 lbs after 12 weeks, without making any other changes to their diets. Participants in the study who consumed a grapefruit capsule before meals also lost weight — but just 2.2 pounds over the 12 weeks. The placebo group did not lose weight.
    Bottom line: drink 8 ounces grapefruit juice, eat 1/2 grapefruit daily, or take a grapefruit capsule with meals (I recommend with 2-3 drops pure essential oil in each one, contact me for recommended brands)
  • Lean Protein: Eggs, chicken, fish, low-fat yogurt, low-fat cheese, turkey
    The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein burns more calories to digest than carbs & fats. It also takes longer to digest, keeping you fuller longer.
    Bottom line: include 30 grams protein at meals, 8-10 grams of protein at snacks, and eat every 3-5 hours
  • Ginger: promotes digestion and stimulates metabolism, which leads to increased calorie burning. In animal studies, it increased metabolisms by 20%. In human studies, most herbal supplements taken internally increase metabolic rates by 2 to 5% tops. Every little bit helps! In a small, but very interesting pilot study, it was shown to enhance the thermic effect of food and increase the feeling of fullness after a meal. Bottom line: add it to your foods (we aren’t animals); you could also try the pure essential oil for a more concentrated source. If youve never cooked with essential oils, visit my previous post here.

What about appetite suppressants?

There are a few medical options that can help. I’ve talked them in the past along with habits that can help. In the spirit of natural options, here are some effective options I found in  my research:

  • Peppermint Oil: in its food grade, it is used often in the candy and dental industries (seems like an oxymoron, huh?). There is a reason for those after dinner mints! Because of the strong smell, it has an appetite suppressing effect in its purity. Try brushing your teeth after dinner, chewing mint gum while cooking, or diffusing peppermint essential oil to take advantage of this benefit.
  • Water: dehydration often leads to excessive hunger and even sugar cravings, especially chronic dehydration. Aim to consume half of your body weight in ounces of water daily. Add citrus for flavor and extra cleansing benefits. My personal favorite is pure lemon essential oil. Better yet, add fresh squeezed grapefruit juice or grapefruit essential oil.
  • Capsaicin: as in chili peppers. Ever notice you eat less when you have an extra spicy dish? This is why. Unless you are a glutton for punishment, of course.

Let me know what you try and feel free to reach out to me if you are interested in learning more about incorporating essential oils into your weight management routine.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Is weight loss surgery the easy way out?

No, no it isn’t. If you opted for weight loss surgery, don’t ever let anyone tell you that you took the easy way out. If you know someone who opted for it, realize that the decision was most likely made after hours and hours of intense thought and discussion amongst family members and key medical providers. It involves drastic lifestyle changes with a serious commitment to habit alterations. But it’s lifesaving and as I said in my recent post, it is often the best decision that person has ever made for their health.

My goal for this post is to explain the options in the simplest way possible and drive home the fact that, although weight loss surgery may be the most successful end point for weight loss known to date, it certainly is not the easy way out. It’s only a tool, but a damn good one at that.

So here we go, let’s start with the laparoscopic banding procedure. Nothing is changed from your inside anatomy. So you still have your full stomach and intestines intact. The band is purely a restrictive procedure and is just what it sounds like, a band (think of it like a bracelet even) that is placed around the top portion of the stomach. At first, it’s just a fancy expensive bracelet. Shortly after surgery, it can be filled with a salt solution, called saline, to tighten its grip around the stomach, by injecting the fluid through a port that runs from the band to just under your skin. Think of it as blowing up a doughnut ring….that hole in the middle is gonna get tighter when it’s blown up. Problem is, this procedure doesn’t work. I know, that’s a bold statement for me to say, but in the ten years I’ve worked with bariatric surgery candidates, I only saw maybe three patients (out of hundreds) lose the expected 20-25% of their initial starting weight and maintain it off for more than one year. And guess what? All of them eventually had to have their bands removed due to complications and/or weight regain. Luckily, their bands were converted to the sleeve gastrectomy and they were able to continue their lives with a more permanent option.

People see the band as the “noninvasive, less risky” choice. However, that’s just not true. When you have a foreign object placed in your body, it doesn’t like it. The band can slip out of place, corrode, grow into the stomach, get infected, flip over and out of place, the port tubing can get a hole in it and leak, and the possibilities go on and on. Most often, one of two things would happen. I either saw people throw up over and over because food just wouldn’t go down where the band was and eventually their esophagus above the band placement would dilate, or get bigger, and they would end up with essentially two stomachs to fill. Think of it like an hour glass, one on top and one on the bottom….endless hunger. Or I saw them give up and live on liquid, soft foods that slid through the band into the stomach easier…..so milkshakes, pudding, ice cream, jello, mashed potatoes, and even fried foods. It’s not uncommon for someone to even gain weight after this procedure, as you could imagine. Some facilities have smartened up and don’t offer the band anymore. In my opinion, if a surgeon recommends the band to you, run the other way.

The sleeve gastrectomy has gotten lots of attention over the past five years or so for those who have a lot of weight to lose but may or may not have any major health problems. It is a purely restrictive procedure as the surgeon removes around 75-80% of the stomach in a vertical fashion, leaving a banana shape left. Don’t be mistaken, though, your stomach ends up smaller than a banana. Think “man’s index finger” size. It is very restrictive, but what I think helps people out the most is that the part of the stomach that gets removed is also the part that produces the hunger hormone, ghrelin.

So, yea, you may fill up on the same amount of food your two year old niece just ate, but you weren’t really hungry to begin with. And if you have read or listened to any of my content before, you may have heard me talk about how ghrelin increases in production in response to massive weight loss. It can’t with the sleeve gastrectomy. That’s a big plus. I do caution people against choosing this procedure if they have problems with stress or emotional eating or what I call “grazing.” If you don’t eat because of excessive hunger and you have a habit of nitpicking all day long out of boredom or stress, this procedure doesn’t do anything to stop that….you can still eat a small amount of food every couple of hours or so. You can’t, however, sit down to a large meal and finish it in your normal ten minutes. It’s going to take at least twenty minutes to finish off a 1/3 cup of ground turkey. Talk about eating to live! Expected weight loss is anywhere from 25 to 35% of your starting weight. This is life changing for the vast majority of those that are are successful at it.

The last procedure I’m going to talk about here is the roux en y gastric bypass. This one has gotten a bad rep for years which is why I believe there are so many new procedures constantly up and coming, like the stomach stapling at one time, then the lap band, now the sleeve, and the up and coming “balloon” (that’s for another post). But this one has stood the test of time for the last forty years now and remains the gold standard of weight loss surgery. Is it drastic? Yes. Does it involve a huge lifestyle change? Oh yes. Does it work? Yes. I’ve seen lives absolutely change for the better and people leave the hospital off their diabetes medications after having this surgery. There was no waiting period for weight loss, it was immediate. When we talk about this surgery, we are talking about a metabolic operation that changes the body’s hormones with some major rerouting of your digestive system. So, like the sleeve gastrectomy, hunger is no longer an issue. Nothing is actually removed, like in the sleeve, but the part of the stomach that produces the hunger hormone, ghrelin, no longer comes into contact with food. The major difference is that a large portion of the small intestines is rerouted to create a “Y” shape with the new, smaller, egg-shaped stomach and connected lower down the digestive tract which results in calorie malabsorption. Not only are you not hungry and restricted in how much you can eat in one sitting, but you also don’t absorb all the calories you eat at one time. Lastly, high sugar and high fat foods are a no go. You run a high risk of getting sick with the shakes, diarrhea, and breaking out in sweats if you eat even just one small bite of the wrong thing. Interestingly enough, lots of people who have had this surgery experience a change in their taste preferences anyway.

Since expected weight loss is closer to 35% starting weight, I recommend this procedure for the stress eater, person with a slow metabolism, chronic yo yo dieter, and most importantly, anyone with a serious health condition who requires massive weight loss to improve. This would include cardiovascular disease, obstructive sleep apnea, or diabetes.

This is your life, and if someone told you there was a cure for a known disease that you have, would you take it? In 2013, the American Medical Association recognized obesity as a chronic disease. At that point, health insurance companies began expanding their coverage for weight loss surgeries. A chronic disease is something that never really goes away. If you have been struggling with your weight, you know what I’m talking about. You succeed at a weight loss attempt temporarily, but the weight always finds its way back, somehow. I know that this is not for everybody and you may note even qualify.

If it is something you are considering or if you are in a place where you don’t quite qualify, but you’d like some help with your weight, feel free to reach out to me at the below links.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Does your stomach really shrink when you eat less?

As a specialist in weight loss, I hear this phrase a lot, “I just need to shrink my stomach so I can get used to eating less.”

In reality, throughout life, the adult stomach stays about the same, which is the size of a football. However, the stomach is a muscle that can be stretched temporarily to fit more in should the occasion occur. How much we eat tends to be more dictated by habit and hormones rather than size, however.

A little anatomy for you. (I promise, just a little.) There are three very basic parts of the stomach: the top (the fundus), the middle (the body), and the bottom (the pylorus), which is where food empties out into your intestines. The the fundus, is the stretchy part that can expand a bit to allow more food to fit if necessary. It is not likely that the entire body of the stomach is going to expand to allow more food. Back to the football, if you can visualize how much chewed up food that would really mean, it’s quite a lot. However, our body regulates our appetite with hormones that send signals to our brain to tell us whether we’ve eaten enough or not – this is independent of how full the stomach is. Those hormones play a very big role in weight regulation and can be easily over-ridden by outside cues (i.e. the food tastes really good, it’s Thanksgiving, etc.)

Now back to the fundus. This upper muscle is why there’s always room for dessert, but maybe not another immediate meal. It takes about two full hours for the meal to completely empty down to the lower  stomach, out and travel into the small intestine. If you overdo it by eating too much too fast or adding some dessert at the end, that fundus is going to allow for some extra room. For those that habitually overdo it, the tolerance is going to grow over time for allowance. For those that don’t, it’s gonna be more uncomfortable and you’ll be less likely to keep doing it. When you go on a diet and purposely under eat for a couple of weeks, that fundus will become less stretchy and you’ll feel like your stomach has “shrunk.” But it really hasn’t. Weird, huh?

Competitive eaters use this to their advantage and train that muscle over time to allow them to eat a lot in one sitting without puking. I’m not suggesting you do that since I’m assuming you read my blog for help with weight loss, not competitive eating.

In someone who has had weight loss surgery, the body and possibly the pylorus of the stomach has been removed or bypassed, leaving about the size of an egg left. That’s not a lot and it creates some massive restriction. Because this part of the stomach is a muscle and can still stretch, it doesn’t stay that restricted for good. However, the tolerance for over-eating is much less, so the individual usually never gets back to having a football size stomach and still experiences permanent food restriction. If you know someone who had weight loss surgery and regained all or some of their weight because they “stretched their stomach back out,” this may be what’s going on. That’s for another blog post, though.

Hope you found this helpful and enjoyed a little weird science today!

P.S. If you’re looking for online support with like minded women striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Why it’s not risky to have weight loss surgery

Although I have never personally been overweight, I am an advocate for those who are. It’s not because I watched a family member struggle or have some heart wrenching personal story to share with you. Circumstances ten years ago just lead me to a position working with people who do struggle with weight.

Through that time, I have gotten to know hundreds, if not thousands, of individuals and their personal stories, and why there is so much more to weight loss than “eat less, exercise more.” I’ve helped a lot of people make the scary decision to pursue weight loss surgery, get their habits (and their mind) right on the way there, and I’ve been there that amazing day when they became a literal new person. So much so, I couldn’t even recognize them standing right next to me as I called them into my office for that two month post surgery check up.

I’ve cried with clients, done happy dances with them when the scale hit a certain number, and held the trash can when they needed to vomit because they ate something they shouldn’t have (yea, sucks to do that in your dietitian’s office.) I’ve been the first person to weigh someone after years and years of avoiding the scale. I’ve been the last person to see someone drink a soda before they chucked it in the trash can for good (carbonation isn’t allowed after weight loss surgery if you were wondering.) I’ve also been the first person to find out they’re going for it, for realz. It’s scary, it’s exciting, it’s terrifying, and it’s truly life changing.

Here’s the deal though, I don’t want to hear that “bariatric surgery is high risk” from people who know nothing about it other than that their brother’s coworker’s aunt’s mother in law had that “stomach stapling” procedure back in the 80s and died. Don’t ever take the excitement away from someone by telling them it’s too risky. 

I do get it. I’ve worked with two or three people out of hundreds that had the surgery and it went terribly wrong. They can’t eat food anymore because they had a rare complication. They get to live on a feeding tube for the rest of their life. I’ve gotten to know a couple of individuals who died months later because their health problems before surgery were against them and weight loss surgery didn’t fix it. It sucked. But they were exceptions, more on this later.

But I’ve also seen people get out of wheelchairs, off their diabetes medications, go on vacations again, and live life out of the house again because of this surgery. And that “stomach stapling” or “risky gastro procedure” everyone is so scared of, was actually life saving to someone that used to spend their entire life dieting without success, counting pills, administering injections, and going to doctor visits because their body became a prison.

If you think it’s about eating less and exercising more, think again. Obesity is not a lifestyle choice. If it was, there would be zero obese people in this world trying to lose weight. Everyone would wake up, cherry pick their dream weight and get to it. But if you’re reading this, you probably know that’s not true.

Here are 5 well meaning reasons why I’ve heard weight loss surgery is an unsafe choice and why they are false. If it’s something you’ve been considering but have been convinced it’s a “last ditch effort,” I want to give you some peace of mind to make a rationale choice. I’m not here to tell you to go do it, but I don’t want you to not go do it out of fear, either.

  1. You could die. Obesity itself is the number 2 cause of preventable death (aside from smoking) in the United States today. In this analysis of 13,871 morbidly obese patients from a national registry between January 1996 and January 2006, the risk of death within 60 days following any weight loss procedure was 0.25%, making it a rare event. A main reason for this is because modern day procedures are typically done laparoscopically, meaning only 5 small incisions about one inch in length each are made to perform the procedure rather than a long vertical incision as used to be made. Medicine is always evolving!
  2. It’s a cop out. And you could die. Okay, this is kind of a continuation of the first, but I felt needed more clarification. Bariatric surgery is emerging as a powerful weapon against severe obesity and type 2 diabetes mellitus (T2DM). Numerous studies confirm that weight loss surgery, particularly Roux en y gastric bypass surgery is more effective at bringing those with T2DM into disease remission than those who were undergoing conventional medical therapy. Some studies that back this up include this one, this one, this one, and this one. But there are several more available in case you need more proof. As a reminder, complications of long term, uncontrolled diabetes include: kidney failure, often requiring dialysis, neuropathy leading to toe and/or foot amputations, and heart disease. Not one of these are known complications of weight loss surgery.
  3. You’re going to throw up a lot. Well, yes, if you don’t follow strict dietary guidelines. I get it, this is not a lifestyle for everyone. It requires consuming adequate amounts of nutrition, 5-6 times/day, when you’re barely hungry. It also means you will be preplanning your meals every day, for the rest of your life, including the small details like quantities, calories, and protein grams. You will also need to be picky about what restaurants you choose when and if you decide to eat out in restaurants. Be prepared to eat slower. A lot slower. And chew well. Choose your food wisely. No room for fillers here when your stomach is the size of an egg. So no air swallowing habits either, like chewing gum or soda. Eat the wrong food item and you may be sorry for hours or days following.
  4. You’ll have no energy. Actually, if you’re frame has been carrying an extra 50-100 pounds it’s not supposed to be carrying and all of the sudden, in a very short person of time (say, 4-6 months?), you lose it 50 plus pounds, just like that? Wouldn’t ya think the opposite would be true? Think of it more like this: you’ve been carrying a 75 pounds back pack for a few years and I just took it off. How would that feel? This doesn’t really matter what your starting weight is, either. 75 pounds is 75 pounds.  You will also be forced to eat better with surgery, that’s part of what the surgery is for. Run through the drive through with some friends and a cheeseburger real quick and you’ll be running to puke. It’s just what happens when you’re digestive system is rearranged and shortened. Better diet = more energy.
  5. You’ll just gain it all back, so why bother going through that? Not true. Statically, 20% or 1 in 5 individuals who have weight loss surgery will regain all of the weight lost following surgery. But that also means 80% or 4 in 5 will maintain that loss. Those who do not have surgery? If your body mass index is above 30, the sad and terrible truth is, statistically <1% of individuals will maintain any weight off. I know….

In case you haven’t figured it out by now, I’m a pretty big proponent of weight loss surgery. This may surprise you, but like I said, I’ve worked with lots of people and I know their struggle. I’m also a big proponent of taking control of your own life, whatever that may mean for you…and I’m here to help you on that journey. I’ve got a ton of posts for the non-surgery folk too, so look around!

There are various types of surgeries, but the two most effective and common choices available today are the laparoscopic roux-en-y gastric bypass and the laparoscopic sleeve gastrectomy. If you want to know more about them, I encourage you to talk with your doctor. This post would go on forever if I described them here, but certainly feel free to reach out to me for resources if you want to know what they are.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Drink coffee and eat cheese to lower your diabetes risk?

It’s no secret that obesity is an epidemic in the United States and many other developed countries. Because of that, comorbid conditions that are related to extra weight are on the rise. Of particular interest is Type 2 Diabetes, a condition where your body cannot use insulin properly to regulate your blood sugar levels, causing hyperglycemia (aka high blood sugar.)

A quick science lesson to understand what’s going on in someone who has diabetes: insulin is a hormone produced by the pancreas that is necessary to move glucose (sugar) molecules into our body’s cells for energy. Every cell in the body requires glucose to function. If those glucose molecules are hanging out in the blood stream, they aren’t doing their job and instead, are creating problems like blurred vision, excessive hunger/thirst and fatigue because the body is essentially acting like you haven’t eaten. Chronically high blood sugars lead to heart disease, kidney failure, and permanent nerve damage. No organ can function correctly in a thick, syrupy-like bloodstream.

This is why prevention and management of diabetes is so important. It can absolutely be diet controlled and I’ve witnessed many individuals be able to get off of their diabetes meds with enough weight loss and diet modifications. It’s possible. But always better to not have it to begin with since diabetes is not curable. Note, I’m only referring to Type 2 diabetes here. Type 1 is genetic, usually diagnosed in childhood, and happens when the pancreas produces no insulin at all. It is unrelated to lifestyle factors. 

So what foods increase your risk? Let’s start there since more than 29 million Americans are living with diabetes, and 86 million are living with pre-diabetes. Many of those unaware. Some risk factors like age, genetics, race, and family history are out of our control. However, one thing we can do is choose what we put on our plates. Emerging research has some interesting results on just exactly what to choose and what to ditch.

Foods that increase risk:

  • refined/processed carbohydrates such as crackers, cereal, white bread, cookies, snack cakes, chips, pastries, etc. Interestingly, those marketed as “low-fat, fat-free, and low carb” are also linked to an increased diabetes risk. Why? Because they are still processed!
  • red meat (according to this study “red meat” included beef, pork, and lamb)
  • processed red meat (think bacon, hot dogs, sausage, salami, bologna, etc)
  • sugary drinks like fruit juice with added sugars, soda, fruit punch, lemonade, sweet tea, etc

Foods that have a neutral effect (at least for now):

  • butter
  • poultry (according to the research, the evidence is not clear if it increases or decreases risk)
  • 100% fruit juice without added sugars
  • eggs (can we all just agree it’s okay to eat eggs already?)
  • fish (although may decrease risk in some Asian populations)

Foods that decrease risk:

  • green leafy, vegetables
  • nuts
  • whole grains (unrefined, with the bran still intact)
  • monounsaturated fats (such as avocados, nut butters, mixed nuts)
  • high-fat dairy products (cheese, cream, whole milk, kefir, yogurt) *you read that right, check it out here
  • coffee (add some cream! who else is getting excited? It’s true, really I’m not lying to justify my addiction.)
  • tea
  • alcohol (2 drink limit for men, 1-1.5 drink limit for women, but no need to start if you don’t) *you read that right, too

Much of the research cited is from food frequency questionnaires on large scale studies. As you may know from my previous posts, this method of data collection is not the most reliable, but it’s difficult to control human behavior, especially when it comes to diet over a long period of time. Either way, I think these lists of food gives us some valuable insight on what we can control in our own life.

Lastly, remember that your diabetes risk increases after the age of 45, exercising less than three times per week, being overweight, and having a family history of diabetes. 

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN