How our food is making us fat, High fructose corn syrup hydrogenated fats on weight gain

Absolutely! As a holistic weight loss coach for women over 50, I understand the importance of bone health and how certain nutrients can play a vital role. Here's what you need to know about vitamin K2, D3, and magnesium for calcium absorption, specifically for women over 50:

Calcium: Calcium is the building block for strong bones, and after 50, our bodies become less efficient at absorbing it. This can lead to bone loss and an increased risk of fractures.

Vitamin D3: Vitamin D3 helps your intestines absorb calcium from your food. It's also essential for bone health and overall well-being. Our bodies naturally produce vitamin D3 from sunlight exposure, but many people, especially those living in northern climates or who cover up most of their skin, don't get enough.

Vitamin K2: Vitamin K2 works alongside vitamin D3 to direct calcium into your bones where it's needed most, rather than letting it build up in your arteries. This can significantly improve bone mineral density and reduce fracture risk.

Magnesium: Magnesium is another crucial mineral for bone health. It activates vitamin D and helps with calcium absorption. Magnesium deficiency is linked to osteoporosis and increased fracture risk.

Synergy for Bone Health: These three nutrients work together for optimal bone health in women over 50:

• Vitamin D3: helps your body absorb calcium.
• Vitamin K2: directs calcium into your bones.
• Magnesium: activates vitamin D and aids in calcium absorption.

Recommendations:

• I cannot prescribe specific dosages, as it's best to consult with your doctor to determine the right amounts for your individual needs. They can also perform blood tests to measure your current vitamin D and magnesium levels.
• Generally, a healthy diet rich in fruits, vegetables, and whole grains can provide a good foundation.
• Consider incorporating foods naturally high in these nutrients:

• Vitamin D3: fatty fish (salmon, tuna, mackerel), egg yolks, fortified foods (milk, cereal)
• Vitamin K2: natto (fermented soybeans), pastured dairy products, grass-fed beef
• Magnesium: leafy green vegetables, nuts, seeds, whole grains

Remember: Consulting your doctor is crucial before starting any new supplements, especially if you have any underlying health conditions or take medications. They can advise you on potential interactions and ensure these supplements are safe for you.

Our Food: Friend or Foe?

We've all heard the saying, "You are what you eat." But have you ever stopped to think about what’s really in our food? Many of the everyday foods we consume are loaded with high fructose corn syrup, hydrogenated fats, and other sneaky ingredients that can contribute to weight gain. Let's break it down:

High Fructose Corn Syrup: The Sweet Saboteur

High fructose corn syrup (HFCS) is a common sweetener found in everything from soft drinks to salad dressings. It’s cheap to produce, and that's why it's in so many products. But here’s the kicker: our bodies process HFCS differently than other sugars. Instead of giving us a quick energy boost, HFCS goes straight to our liver, where it’s converted into fat. 😱 This can lead to increased belly fat and a sluggish metabolism, which makes losing weight a real challenge.

Fat and sugar work together:
Junk food is often engineered to have the perfect balance of fat and sugar. Fat slows down the absorption of sugar into the bloodstream, which means the sugar rush lasts longer. This combination triggers the brain's reward system, making us crave more of the food.

• Hidden sugars: Sugar is added to many junk foods that you wouldn't necessarily expect to be sweet, like savory snacks and salad dressings. This can significantly increase the amount of sugar you consume throughout the day.
• Highly processed carbohydrates: Refined carbohydrates, which are found in white bread, pastries, and sugary cereals, are broken down by the body quickly into sugar. This causes a spike in blood sugar levels, followed by a crash, which can leave you feeling tired and hungry for more.
• Artificial flavors and colors: Artificial flavors and colors can make junk food more appealing, especially to children. These additives can trigger cravings and make it harder to resist unhealthy foods.
• Portion sizes: Junk food portions have ballooned over the years. This means you're consuming more calories, fat, and sugar than you realize.

These are just a few of the ways that junk food is engineered to be addictive. By understanding these tactics, you can make more informed choices about the foods you eat.

The Sweet Lowdown on Artificial Sweeteners: Colors, Concerns, and Healthier Options

Artificial sweeteners are everywhere these days, gracing the shelves as colorful packets and promising guilt-free sweetness. But are these vibrant substitutes truly the best choice for our health? Let's dive in!

Rainbow of Colors, Spectrum of Sweetness:

Artificial sweeteners come in a range of colors, but that doesn't signify different ingredients. It's mostly for branding and marketing. Here are some common sweeteners and their relative sweetness compared to sugar:

• Saccharin (Pink/Blue): The OG artificial sweetener, 200-700 times sweeter than sugar.
• Sucralose (Yellow): Derived from sugar, 600 times sweeter than sugar. (Often marketed as Splenda)
• Aspartame (Blue): 200 times sweeter than sugar.
• Acesulfame K (Yellow): 200 times sweeter than sugar.

Why Not the Sweetest Choice?

While artificial sweeteners boast zero or minimal calories, research on their long-term effects is ongoing. Here are some potential concerns:

• Impact on Gut Health: Some studies suggest artificial sweeteners may alter gut bacteria, which play a vital role in digestion and overall health.
• Blood Sugar Response: Artificial sweeteners might confuse the body's natural response to sweetness, potentially impacting blood sugar control.

Not-So-Sweet Swaps:

Looking to ditch the artificial stuff? Here are some natural sweeteners you can explore:

• Stevia: Derived from a plant, stevia is calorie-free and intensely sweet.
• Monk Fruit: Another plant-based option, monk fruit offers sweetness without the bitter aftertaste some stevia can have.
• Erythritol: A sugar alcohol with minimal calories and a mild sweetness.

Remember: Moderation is key! Even natural sweeteners should be enjoyed in limited amounts.

Fats Fantastic: Ditching the Bad Oils

Now let's talk about oils! Not all fats are created equal. Here are some not-so-great oils to avoid:

• Highly Processed Vegetable Oils: These often contain unhealthy trans fats and can be high in Omega-6 fatty acids. Look out for soybean oil, corn oil, and canola oil (unless expeller-pressed).
• Hydrogenated Oils: These are solid fats created from processing liquid oils, often high in unhealthy trans fats.

Oils that Make Your Heart Sing:

Swap those not-so-healthy oils for these heart-healthy options:

• Olive Oil: A Mediterranean staple, olive oil is rich in monounsaturated fats and antioxidants.
• Avocado Oil: Another source of monounsaturated fats, avocado oil has a high smoke point, making it great for cooking.
• Walnut Oil and Flaxseed Oil: These are rich in Omega-3 fatty acids, essential for brain and heart health.

Remember: Balance is key! While these oils are great choices, use them in moderation as they are still calorie-dense.

This is just a starting point! There's a world of healthy sweeteners and oils waiting to be explored. For a more in-depth look, consult a registered dietician for personalized advice.

Grass-Fed Goodness: Why It Might Be a Better Choice

There are a few reasons why grass-fed meat, poultry, and cheese might be a better choice for you:

Nutrient Powerhouse: Grass-fed animals tend to have a more nutritious profile compared to their grain-fed counterparts. They often contain higher levels of:

• Omega-3 fatty acids: These are essential fats that can benefit heart health and brain function.
• Conjugated Linoleic Acid (CLA): This fatty acid may have anti-inflammatory properties and play a role in weight management.
• Antioxidants: Grass-fed products may be richer in antioxidants that can help fight cell damage.
• Vitamins: Look for increased amounts of Vitamin E, beta-carotene, and Vitamin D. 

Vitamin K Boost: Grass-fed dairy products, especially cheese, are a natural source of Vitamin K2. This specific form of Vitamin K plays a crucial role in bone health and may even improve blood clotting [3].

It's Not Just About You: Choosing grass-fed can also be a more sustainable option. Grass-fed animals often spend more time grazing on pastures, which can improve soil health and reduce reliance on grain production [4].

Things to Consider: Grass-fed products can sometimes be pricier and may have a slightly different flavor or texture. It's important to find a reputable source you trust.

Overall: While not a requirement for a healthy diet, grass-fed options can offer a nutrient boost and potential health benefits.

Whole Grains vs. Processed Grains:

• Anatomy of a Grain Kernel: A grain kernel has three parts: bran, germ, and endosperm. The bran is high in fiber, vitamins, and minerals. The germ contains healthy fats, vitamins, and minerals. The endosperm is mainly starch.
• Processing Makes a Difference: Refined grains, like white bread and white rice, have been stripped of the bran and germ during processing. This removes most of the fiber, vitamins, and minerals, leaving just the starchy endosperm.
• Fiber Power: Whole grains are packed with fiber, which keeps you feeling full longer, aids digestion, and can help regulate blood sugar levels.
• Nutrient Rich: Whole grains are a good source of essential vitamins, minerals, and antioxidants, all important for overall health.

Ancient Grains:

Ancient grains are types of grains that have been cultivated for thousands of years. Some popular examples include:

• Quinoa: A complete protein grain high in fiber and all nine essential amino acids.
• Oats: A heart-healthy grain rich in soluble fiber, which can help lower cholesterol.
• Brown Rice: A good source of fiber, vitamins, and minerals.
• Barley: High in fiber and beta-glucan, a type of fiber that can help lower cholesterol.

Why Ancient Grains?

While all whole grains are good for you, ancient grains may offer some additional benefits:

• More Nutrients: Some studies suggest that ancient grains may be higher in certain nutrients like protein and antioxidants compared to some other whole grains.
• Lower Glycemic Index: Some ancient grains, like quinoa and barley, have a lower glycemic index than other grains. This means they cause a slower rise in blood sugar levels, which can be beneficial for people with diabetes or prediabetes.

Incorporating More Whole Grains:

There are many ways to add more whole grains to your diet:

• Swap Refined Grains: Choose brown rice over white rice, whole-wheat bread over white bread, and whole-grain pasta over regular pasta.
• Breakfast Powerhouse: Start your day with oatmeal or a whole-grain breakfast cereal with nuts and fruit.
• Grain Salads: Quinoa, barley, and brown rice can all be the base for delicious and healthy salads.
• Ancient Grain Experimentation: Explore ancient grains like quinoa and farro in pilafs, stuffings, and side dishes.

By making simple swaps and incorporating a variety of whole grains, you can easily boost the nutritional value of your diet.

Foods & Beverages for Stress Management:

Fruits and vegetables: Rich in antioxidants that combat stress-induced inflammation.

Whole grains: Provide sustained energy and promote healthy gut bacteria linked to mood.

Fatty fish: Omega-3s improve brain function and may reduce stress symptoms.

Dark chocolate: Moderate amounts (cocoa content above 70%) can elevate mood.

Herbal teas: Chamomile, lavender, and passionflower teas have calming properties.

Grass-Fed vs. Grain-Fed Meat: Choosing Healthier Options

When it comes to meat, the type of feed can significantly impact its nutritional profile and your overall health. Grass-fed and grain-fed meats are not created equal, and understanding the differences can help you make healthier choices.

The Benefits of Grass-Fed Meat

Grass-fed meat comes from animals that graze on pasture throughout their lives. This diet is more natural for them and results in meat that is richer in certain nutrients. Grass-fed meat is higher in omega-3 fatty acids, which are essential for heart health and reducing inflammation. It also contains more conjugated linoleic acid (CLA), a type of fat that has been linked to weight loss and improved immune function. Additionally, grass-fed meat typically has higher levels of vitamins A and E, and it’s lower in total fat compared to grain-fed meat.

The Downside of Grain-Fed Meat

In contrast, grain-fed meat comes from animals that are fed a diet primarily composed of corn and soy. This diet can lead to higher levels of omega-6 fatty acids in the meat. While omega-6s are also essential, our modern diets tend to have an imbalance, with too many omega-6s and not enough omega-3s, which can contribute to inflammation and chronic diseases. Grain-fed meat also tends to have higher total fat content and may contain residues of pesticides and antibiotics used in conventional farming practices.

Healthier Grains: Making Informed Choices

When it comes to grains, not all are created equal either. Refined grains, such as white flour and white rice, have been stripped of their nutrients and can lead to spikes in blood sugar. On the other hand, whole grains like quinoa, brown rice, and oats are rich in fiber, vitamins, and minerals. These healthier grains can help maintain stable blood sugar levels, keep you feeling full longer, and provide sustained energy. Incorporating a variety of whole grains into your diet can support your weight loss goals and overall health.

Grass-Fed and Whole Grains: A Winning Combination

Combining the benefits of grass-fed meat and whole grains can create a powerful dietary foundation for seniors. Not only do these foods provide essential nutrients and help balance blood sugar, but they also support gut health. A healthy gut is crucial for holistic health, and including fiber-rich whole grains and nutrient-dense grass-fed meat can promote a thriving gut microbiome. By making mindful choices about the types of meat and grains you consume, you can further enhance your journey toward natural weight loss and overall well-being.

Embrace the Journey

Weight loss and healthy living are lifelong journeys, not destinations. It’s about making sustainable changes that you can maintain for the long term. Remember to be kind to yourself, celebrate your victories, and learn from your setbacks. 🌟 You’ve got this, and I’m here to support you every step of the way.

Remember, ladies, you are strong, capable, and deserving of a vibrant, healthy life. Let's embark on this zesty journey together and make these golden years the best yet! 🌺💪💖

Your Zesty Friend & Mentor,

Sharon North Pohl 🌸🌟

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Remember my info is generic  and educational only.  Please check with your healthcare provider before embarking on any  changes in diet or exercise.