Everyone experiences the occasional sleepless night, tossing and turning over a problem at work or conflict in a personal relationship. But when stress becomes chronic, it can lead to serious health issues, including hormonal changes that contribute to weight gain. Continue reading this article to learn why stress leads to weight gain.
Fight, Flight, Fat?
Why does stress lead to weight gain? There are several reasons why stress causes people to overeat. The so-called fight-or-flight response has much to do with it. “Fight or flight” is a physical reaction to a perceived threat: when we are under stress, the body releases adrenaline (also known as epinephrine) and cortisol (also known as the “stress hormone”). Adrenaline has the short-term effect of getting more energy to your large muscles and more oxygen to your lungs, to help with the fight or the flight. Adrenaline also temporarily reduces appetite.
Cortisol signals the body to release energy into the bloodstream. Adrenaline wears off, but cortisol tends to hang around longer, still encouraging your body to release the energy you may not use right away. But your body assumes you did use that adrenaline-supported burst of energy and thinks you need to replace it. Cortisol sends signals to the body to replenish supplies, stimulating appetite. So, even if you’re just sitting on the couch stewing about something that is causing you anxiety, your body thinks you fought the fight or fled the scene. It wants you to rebuild energy supplies, even if you didn’t use them. As a result of stress eating, you may experience cravings for fatty or sugary foods, and end up gaining weight, often stored as harmful belly fat.
Stress Can Cause New Fat Cells to Form
A recent study from Stanford University found that stress can affect mice at the microscopic level of cell formation. Chronic stress can disrupt the natural ebb and flow of another kind of hormone, glucocorticoid, causing the formation of new fat cells and the growth of existing ones. Ordinarily, glucocorticoid levels rise and fall with “circadian rhythms” throughout the day. But when chronic stress disrupts this “pulsing” of the hormone and keeps it at a constantly high level, more fat cells form. When the Stanford scientists exposed mice to a consistently high level of glucocorticoids, the rodents experienced significant weight gain. Interestingly, the mice didn’t gain weight if the level of the hormone rose and fell, even if it was excessively high at the top of the rise-and-fall cycle. This finding may have implications for how human beings respond to chronic stress at the molecular level.
Stress Can Disrupt Insulin Levels
As cortisol stimulates your appetite and leads you to crave high-calorie, fatty, and sugary foods, your body responds by sending out more insulin. This is the body’s way of dealing with the increase in your blood sugar level. This can cause a drop in blood sugar, which in turn causes more cravings. It’s a vicious cycle—more comfort food leads to more weight gain. Increased insulin over time can also cause you to develop insulin resistance, where cells stop responding appropriately, which is a symptom of type 2 diabetes.
When To See Your Doctor & How To Overcome Stress Eating
There are many reasons why stress may lead to weight gain. If you’re feeling chronically stressed out, and you notice that weight is starting to creep on and stay, consult an endocrinologist. You may discover that stress has contributed to hormonal changes which, in turn, promote weight gain. Dr. Philip Rabito is a top endocrinologist in NYC who can create a personalized plan for you to help manage weight and get your body back in balance.
Changes in your body can be subtle, such as slow but steady weightgain, or something more alarming, such as finding a lump that wasn’tthere before. Whenever you notice symptoms that lead you to believesomething may be wrong, see your doctor. There are several thingsyour primary care physician may find that could lead them torecommend you see an endocrinologist.
What is an Endocrinologist?
Endocrinologists are medical doctors who have taken several years of additional training to learn about diagnosing and treating disorders related to hormone-producing glands, which together form the body’s endocrine system. These include the thyroid, parathyroid, adrenal glands, pancreas, ovaries, testicles, hypothalamus, and pituitary. These glands affect one another and work together to produce and regulate hormones in the body. A malfunction in any of these glands, or in how they work together in the body, can cause a variety of health issues.
Top Reasons to See an Endocrinologist
There are numerous reasons to see an endocrinologist. As part of a routine physical exam, your primary care physician mayorder tests based on changes in your body since the last visit. Theymay also base this request on your age and/or gender, your familyhistory, or in response to your description of how you’re feeling.Your primary doctor can identify test results that are outside normalranges, but may not have the specialized knowledge necessary tospecifically identify or treat hormonal abnormalities and relateddisorders. That’s when your doctor may recommend you see anendocrinologist. Conditions and test results that are among the topreasons to see an endocrinologist include:
Abnormal blood sugar levels, or symptoms such as excessive thirst, fatigue, weight gain or blurry vision: these are all symptoms of problems with insulin. This is a common reason to see an endocrinologist because your doctor may suspect diabetes—a condition that endocrinologists are best suited to manage.
Abnormal levels of thyroid hormone: it’s possible to have too much (hyperthyroidism) or too little (hypothyroidism) thyroid hormone in your system. Thyroid hormones regulate metabolism, so symptoms might include changes in weight (gain or loss). Other symptoms of thyroid problems include anxiety, hair loss, inability to handle cold temperatures or feeling cold all the time, an enlarged thyroid gland, or lumps that may indicate thyroid cancer. Your doctor may notice these endocrine disorders just by feeling your neck.
Low testosterone levels: fatigue, hair loss, depression, and weakness may indicate problems with testosterone in men.
Loss of bone density (osteoporosis): as we age, levels of sex hormones, particularly estrogen in women, decline and create conditions that make it difficult for our bones to replace old bone with new bone tissue. This elevates the risk of fractures. OB/Gyn practitioners typically recommend that post-menopausal women over 60 should have a bone density test. An endocrinologist can help manage the condition with medication, along with strength-building exercise and dietary supplements (taken under medical supervision.)
Irregular periods, excessive hair growth, cysts, difficulty getting pregnant, and metabolic problems: these may indicate Polycystic Ovary Syndrome, which an endocrinologist should assess.
Your primary care doctor may be able to manage uncomplicated thyroid disorders such as mild hypothyroidism, with medication. But if your body is exhibiting serious abnormalities, lumps or an enlarged thyroid gland, or unexplained changes in weight, your doctor will likely recommend a visit to an endocrinologist. Seek recommendations and research credentials to locate the best endocrinologist in your area.
Water is vital for every body to function. It’s also important for weight loss and maintaining healthy digestion. Learn more below about the importance of water in your diet.
How Much Water To Drink
Individual needs for water vary depending on exercise, climate, and overall health. Some people get along fine on the standard eight glasses of water per day, while others need more and some are fine with less. You can tell that you’re getting enough water if you don’t often feel thirsty and if your urine is clear or light yellow. Check with your doctor about how much water you should consume per day based on your individual circumstances.
Water Is the Body’s Lubricant
Your joints need water to help cartilage and connective tissues act as cushions and lubricants for your joints. Not drinking enough water impairs the joints’ shock-absorbing features, which can lead to pain. Drinking enough water to keep your joints lubricated can ease some of the pain of arthritis.
Water Regulates Body Temperature
When sweat evaporates, it carries heat away from your body. But you’ll heat up again if you don’t replace the water you lost through sweating. When you’re dehydrated, your body can’t get rid of excess heat well, which could lead to heat-related illness such as heat exhaustion or heat stroke—especially in hot weather.
Water Provides Energy and Supports Brain Function
Water is also important to your diet because it’s necessary for the blood to deliver nutrients and oxygen to cells all over the body. Dehydration can make you feel anxious and tired and impair brain function and memory. Drinking enough water can lift your mood, help you think more clearly, and provide more energy.
Water Helps You Lose Weight
Drinking about two cups of water half an hour before a meal can make you feel fuller, and as a result, you eat less. If you’re not drinking enough water, your body may retain water, impairing weight loss. Water helps the colon and kidneys rid the body of waste and prevents constipation. Water also boosts metabolism. All these effects can help you lose weight.
If you’re exercising, eating healthily, and drinking enough water but you’re not losing weight, a hormonal issue could be impeding your progress. Your doctor may recommend that you see an endocrinologist. Dr. Philip Rabito is an endocrinologist in NYC who specializes in weight loss and the diagnosis and treatment of hormonal disorders.
How Much Is Too Much?
Water intoxication, or hyponatremia, is a dangerous and life-threatening condition. It happens most often to athletes who drink too much water all at once, diluting sodium levels in their blood. Sodium is necessary for transmission of nerve impulses and for muscle contraction. Drinking too much water within a short time overwhelms the kidneys, which can’t keep up with getting rid of the excess fluid. Space out your water consumption throughout the day, and consult your physician for specific recommendations for your total fluid intake per day.
A plant-based diet is an effective way to lose weight. But it doesn’t work for everyone. Sometimes even vigilant adherence to a vegan regimen and a copious amount of exercise doesn’t get the hoped-for weight-loss results. If you’ve plateaued, or just can’t seem to drop those pounds even though you think you’re doing everything right, consider these tips for losing weight on a vegan diet.
Watch Out for Processed Food
The label may say “vegan,” but check the ingredients. Vegan junk food exists, and some of it is very highly processed. Desserts and snacks labeled “vegan” may contain a lot of hidden flour and sugar. Read the ingredients and stick with minimally processed items.
Control Your Portions
The vegan diet permits many lower calorie foods that you can eat in quantity to fill up and feel satisfied. You can eat a pound of green leafy vegetables for a very low caloric cost; fruits, vegetables, and whole grains pack a large nutritional punch in a lower-calorie package.
But you should still watch your portions and not eat more than you need to feel satisfied. Nuts and seeds in particular carry a higher caloric load, so pay attention to your snacking habits and don’t mindlessly munch cashews or pistachios all day without recognizing that you are adding a lot of calories to your total intake.
Count Smoothies as Food
We all know the importance of staying hydrated with the right amount of water during the day, but coconut water and fruit smoothies count as food, not water. Ditto fruit juices. It’s a good thing that you’ve ditched the sugary sodas and are taking your tea unsweetened, but don’t substitute high-calorie fruit-based drinks or juices for them—you’ll just be adding calories back.
Check Your Protein
Perhaps the inability to reach your weight loss goals has nothing to do with being vegan. In certain situations, no matter how dedicated patients may be to a program, they are unable to succeed. In these situations, it is often a subtle hormonal imbalance that could be working against you to achieve your weight loss target. Check with an endocrinologist to find out if a hormonal disorder might be contributing to your weight gain
Time It Right
Even healthy foods, if eaten in quantity at night, can add pounds. Although it is part of the American culture, generally it’s not a good idea to eat a big meal in the evening. Try to eat your larger meals early in the day and consider eating enough to satisfy yourself within a defined eight-hour window that ends earlier in the evening.
Check with Your Doctor
It may be that your weight-loss frustration has less to do with your vegan diet than it does with your hormones. Women especially sometimes go through years of frustration with weight loss only to find out later in life that their thyroid is out of whack and their body is working against them as a result. Check with an endocrinologist to find out if your thyroid and adrenal glands and the rest of your endocrine system are doing their job or if they need some help.
Congratulations on your determination to achieve a healthy weight and to eat nutritious, plant-based foods. If you’re having trouble losing weight and finding yourself getting frustrated, make an appointment with our office for an assessment. We may be able to help you give you more tips for losing weight on a vegan diet.
New Year’s resolutions fade fast. A better strategy is to concentrate on healthy habits to adopt in the new year. Once established, habits stick.
New Year’s resolutions can be self-defeating. Many develop a list of over-ambitious goals, only to become discouraged at the first setback. A better approach is to adopt a plan to change habits you follow automatically. Here are some healthy habits to adopt in the new year that will make you feel better, more relaxed, and more energetic.
Take a Walk in the Park
Time outside is good for you. Spending time outdoors in natural spaces has many demonstrated health effects. The Japanese practice of shinrin-yoku, or “forest bathing,” reduces stress, lowers blood pressure, and boosts immunity. Whatever the season, spending time enjoying the outdoors will boost your mood and your energy levels.
Eat the Rainbow
Rather than adopting a fad diet or a highly restricted eating regime, focus on building a colorful plate. Different colors of fruits and vegetables signify a breadth of nutrients—a multicolored mix of vitamins, minerals, and antioxidants.
Recognize Opportunities for Exercise
When you can’t go to the gym, it may be challenging to maintain an exercise habit. If you don’t have the space for a mat and dumbbells at home, recognize other ways to work in exercise.
Go up and down the stairs a few extra times. Lifting a full basket of laundry or carrying a toddler around provides resistance and strength training. A few cans of soup can substitute for dumbbells. Look for exercise videos online that get you moving, even if it’s marching in place.
Drink More Water
Water isn’t just for during and after exercise. Make having a glass of water part of your routine—for every cup of coffee, add a cup of water. A shortcut to determining how much water you should drink per day is to divide your weight in half. The result is the number of ounces of water you should aim for daily. If you weigh 160, you should get 80 ounces or 10 8-ounce glasses of water per day.
Get More Sleep
This one healthy habit to adopt in the new year can provide multiple benefits. Sleep deprivation contributes to weight gain, depression, and even heart disease. Make changes to your bedroom that will help you get a minimum of seven solid hours of sleep a night. Ban screens, and don’t drink caffeine close to bedtime.
If you’re not getting enough sleep, this could impact the way your body processes glucose—blood sugar. Sleep deprivation has been shown to contribute to insulin resistance, which can develop into diabetes. Your doctor may recommend consultation with a specialist if your blood sugar levels are concerning.
Dr. Philip Rabito is an endocrinologist in New York Cityspecializing in helping patients, including those with insulin resistance, with diet and weight loss solutions.
Deciding to improve your physical fitness is the first step of a long and rewarding journey toward better health. Everyone knows exercise is good for you, but they often don’t know where to start. Even if you have a current fitness regimen, you may not be achieving the results you were hoping for as quickly as you’d wanted. Furthermore, if you don’t have a background in physical education, anatomy, or kinesiology, you may not be aware of the steps you can take to improve results and avoid injuries.
A certified personal trainer can customize a fitness program for your ability, fitness level, and goals. A common misconception about personal trainers is that they get in your face and shout at you, belittle you, or push you too hard. However, qualified personal trainers care about their clients and want them to succeed. Consider getting professional help with your fitness program, because there are many benefits of having a personal trainer.
Accountability
A trainer may charge you full price even when you don’t show up. Even if no money is at stake, knowing someone is waiting for you will make you think twice about skipping your workout. Getting to the gym even when you don’t feel like it is something your trainer can help you work through—to the point where you may actually miss your workout if you miss your workout.
Personalization
A personal trainer is just that—personal. Rather than wedging you into a pre-set regimen, a personal trainer will work with your unique needs and requirements. Trainers understand that one size definitely does not fit all. When determining your fitness program, your trainer will consider your fitness level when you begin, the types of exercise you enjoy and the kinds you find challenging, and any past injuries or surgeries.
Education
A certified trainer can explain what each exercise is supposed to accomplish, which muscle groups are working, and how to perform the movement properly to avoid injury and maximize results. A trainer can also help you sort through all the conflicting information that pours through the news and the Internet on a daily basis. Your goals, your age, and your current condition will guide your trainer in helping you determine which information may actually be applicable to you.
Goal Setting
If you’re 55 years old and five feet tall, no amount of training is going to turn you into a 25-year-old, five-foot-eight person. Personal trainers can help you set and accept realistic goals. When you achieve them, you can revisit those goals and notch them up or create a maintenance plan that will keep you fit and prevent you from sliding back into a less active lifestyle.
Better Results in Less Time
Using a personal trainer makes your workout more efficient. A personal trainer will know which kinds of exercise match your body and your goals. They’ll also know how to move you from one exercise to the next and how the sequence of exercises works together to produce optimal results. If losing weight is a goal of yours but you’re not seeing your efforts pay off, your trainer can provide nutrition advice or refer you to a specialist such as a top endocrinologist in Manhattan, NY, who can determine if a previously undetected hormone imbalance could be hindering your progress.
Motivation and Coaching
The trainer in the exercise video you watch in your basement isn’t going to see your boredom or your flagging resolve. Etiquette at the gym seems to require earbuds in, no talking, eyes front. Nobody is there to cheer you on, encourage you, help you push through when you don’t think you can, or stop you from beating yourself up if you’re having an off day. Therefore, a top benefit of having a personal trainer is that a real person is there with you, focused on you and your success. Trainers know when to prod and when to back off to keep you moving toward your goals.
Variety
Keeping up a routine that bores you can be tough. A personal trainer can provide a variety of forms of exercise that will keep you engaged. They’ll know when to try new things you may not have heard of and when to surprise you with your own ability to do things you never thought you could do.
Your Personal Fitness Blender
Interval training, Tabata, high-intensity, low-impact, cardio, or strength—which kind of exercise and how much of it should you pursue? A personal trainer will identify the types of exercise that will move you toward your goals and help you see results that will keep you motivated. They’ll know when to change things up to break through plateaus and when to work to build more muscle in order to burn more fat.
Stress Relief
Stress can cause weight gain because of the way “fight or flight” hormones act in your body when you feel pressured or anxious. You have enough to worry about in the rest of your life—job, mortgage, kids. People may look to you to lead or guide them at work or in your volunteer activities. A major benefit of hiring a personal trainer, therefore, is that they take the responsibility of researching, planning, and mapping out a fitness regimen off your shoulders. Your trainer expects you to show up, listen, and give your best effort, but they don’t expect you to have their level of expertise. Having someone else guide you for a change can be a big relief—plus, lowering your stress levels can actually help you lose weight.
If you’re thinking about hiring a personal trainer, do your homework—confirm their qualifications and experience, and interview prospects about their approaches. Meet the top candidates in person to get a sense of compatibility. Remember, you’re hiring a trainer and a coach, not a drill sergeant. Congratulations on your determination to get fit. Be sure to consult your doctor before starting any diet or exercise program. With your physician’s okay, you can begin your exercise regimen. See your doctor for the go-ahead, and good luck with your fitness plan.
Diet plans that insist on a very narrow selection of foods or severely limit the type of foods they allow can cause more problems than they solve. These helpful tips for planning a more balanced diet will ensure that you get proper nutrition while also achieving or maintaining a healthy weight.
Stick To Non-Processed, Real Food
Highly processed foods, such as white bread, white rice, crackers, and packaged snack foods, have gone through the mill—literally in many cases. This practice strips them of essential nutrients. It’s one of the reasons white bread must be “fortified” with added vitamins: to put back what various processes took out of the white flour and other ingredients in the product. Plus, highly processed foods often contain unhealthy trans-fats, tons of sodium, and artificial flavors and colors.
Emphasize Vegetables and Fruits
There has been a lot of noise about high protein diets without enough balancing information about including a healthy amount of vegetables and fruits. Low glycemic vegetables, like green beans, asparagus, broccoli, and spinach, are full of vitamins and minerals essential to good health.
Whole fruits are better than fruit juices, which concentrate fruit sugars and remove healthy fiber. Berries are high in vitamin C and antioxidants. Eat them fresh, not dried, which concentrates sugars.
Stick With Whole Grains
Look for labels on baked goods and cereals that state “100% whole grain.” Some commercially prepared products use a mix of whole and refined grains, meaning you won’t get the full benefit of nutrients available in whole grains. These include B vitamins and minerals like iron, zinc, and magnesium.
Choose Lean Proteins
Include a variety of lean proteins in your meal plans, as well as fatty fish like salmon, which is high in healthy omega 3 type fat. Vary your diet with chicken, turkey, and other protein-rich selections like nuts (in moderation—they’re calorie-dense) and eggs, which are terrific to fill you up in the morning and reduce cravings. Eggs supply protein and many essential nutrients.
Eat Mindfully
Enjoy your meals by consuming them mindfully. Slow down and set aside the phone. Really pay attention to creating a pleasant presentation of your meal, and then savor it. You’ll notice when you feel full, and you’ll eat less if you eat more slowly.
Don’t Forget the Fiber
Fiber helps clear your digestive tract, and some, especially oatmeal, help lower cholesterol. Eating fiber-rich foods like apples, whole grains, green vegetables, and nuts helps you feel full. With enough fiber in your diet, you won’t feel unsatisfied and go rummaging around “night grazing” for snacks.
Drink Enough Water
Water is essential to healthy living. Drinking enough water can boost your metabolism, lubricate your joints, and help regulate your body temperature. It’s crucial for blood cells, which deliver oxygen and nutrients to the brain.
Maintaining a balanced, healthy diet will help you achieve and maintain a healthy weight. If you’re following these tips for a more balanced diet and failing in your weight-loss goals, you may need more exercise, or there could be a hormonal imbalance impeding your progress.
Consult your doctor before making any changes in your diet or exercise habits. Your physician may recommend you see an endocrinologist to assess hormonal levels and determine if they might be interfering with your health goals. Dr. Philip Rabito is an endocrinologist serving the Upper East Side of NYC who can help with hormone disorders and weight loss.
Vegetarian diets are demonstrably healthy. Eliminating meat from the diet can lower the risk of heart disease, cancer, and type 2 diabetes. A vegetarian lifestyle can lower blood pressure, reduce symptoms of asthma, and maintain bone health. In fact, rates of osteoporosis are lower in areas where people consume a primarily plant-based diet that includes dairy products. The theory is that eating meat may drive calcium out of the body.
However, adopting a vegetarian regimen does not come without risk. A primary concern is getting enough protein. Other concerns include vitamin and mineral deficiencies and a lack of omega-3 fatty acids. It’s possible to be a vegetarian who consumes only highly processed and junk foods. Watching what you eat and reading ingredient labels is critical to getting enough essential nutrients while maintaining a vegetarian diet. Here, we’ll discuss the different types of vegetarianism and how to add protein to your vegetarian diet.
What Is a Vegetarian Diet
Vegetarian diets are defined as those that eliminate meat, fish, and poultry and rely primarily on plant foods. However, there are several different “flavors” of vegetarianism. These include:
Ovo vegetarian diets : ovo vegetarians eat eggs, but no dairy products
Lacto vegetarian diets: these vegetarians eat dairy products, but no eggs
Ovo-lacto vegetarian diets: an ovo-lacto vegetarian diet includes both eggs and dairy
You may hear people who follow plant-based diets describe themselves as vegan. A vegan diet includes no animal products whatsoever, including honey from bees or gelatin made from animal sources. Vegans must be keen label readers and will avoid foods and other products if they can’t determine the origin of ingredients. Other descriptive terms for people who emphasize plant foods but may include some animal foods in their diet include:
Partial vegetarian: a diet that includes some animal foods
Pescatarian: a diet that includes fish but excludes other meats
Pollo-vegetarian: a diet that includes poultry but avoids other meats and fish
Flexitarian: a diet that primarily focuses on plant foods but will include dairy, eggs, meat, fish, or poultry from time to time
The Risk of Protein Deficiency
Proteins in the body come from organic compounds called amino acids that combine in long chains to form proteins. That’s why amino acids are often called “the building blocks of life.” Making proteins from amino acids helps the body grow, repair damaged tissue, and break down food. Amino acids also provide energy.
There are three types of amino acids: essential amino acids, non-essential amino acids, and conditional amino acids. The body uses all of these to perform many functions. The body needs essential amino acids but can only get them from food. Non-essential amino acids are those that the body can make itself, without deriving them from foods. Conditional amino acids aren’t usually essential except when disease or stress is present.
There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Few plant foods contain all of them, but some plant foods do when combined with other items.
How Do You Know if You Have a Protein Deficiency
General recommendations state that you need about .36 grams of protein per pound of body weight. Just multiply your weight by .36 to calculate your general target protein level. Athletes and other very active people may need more protein, but a general rule of thumb is to get at least 10 percent of your daily caloric intake from protein.
If you’re not watching your intake, you may experience symptoms of protein deficiency. These include weakness, stress fractures, brittle hair and nails, and frequent colds or other illnesses. Protein deficiency can also cause swelling, as the body lacks the right substances to maintain the proper fluid balance in the body.
Protein feeds our brains and organs. Without essential amino acids, your body can’t produce neurotransmitters such as dopamine and serotonin, which can impair your mood and even contribute to anxiety and depression. As for bones, when the body doesn’t get enough protein, it borrows from skeletal muscle tissue, leaving the bones with less support. Protein is also necessary for healthy red blood cells, which carry energy to cells in the body. A protein deficiency can impair this process and leave you feeling weak and even short of breath or anemic. It can also cause you to lose muscle mass, as the body borrows from muscles to use protein for essential systems.
Hair and nails are made in part from protein, and when you don’t get enough, your hair can split and your nails can crack. A prolonged protein deficiency can even cause you to lose some hair, as the body conserves protein and stops growing hair. Protein also helps make antibodies that ward off illness.
Protein deficiency is very rare in the U.S., but vegans and vegetarians must consciously calculate their protein intake to stay healthy.
Foods That Contain All Essential Amino Acids
Animal protein from eggs, meat, fish, and poultry contain all nine essential amino acids. When vegetarians limit or exclude these items from their diets, it raises concern that their bodies might not be getting all the essential amino acids needed.
Some plant foods such as soy, quinoa, buckwheat, and chia seeds are sources of complete essential amino acids. Other plant foods provide a complete set of amino acids when combined. Although people used to believe that they had to consume these combinations at the same time, we now know that the body can mix the items up itself, as long as you eat a variety of them over the course of the day. Whole grains combined with beans (as in rice and beans or beans and whole-grain tortillas), nuts or seeds combined with whole grains (think peanut butter on whole-grain bread), or beans combines with nuts and seeds (hummus and sesame seeds) provide the full panel of amino acids.
Variety is the key to getting enough protein as a vegetarian. Cutting out animal products can also affect other nutrients. In addition to protein, vegetarians and vegans should look for food items that provide enough calcium and vitamin D. Dark, leafy greens supply some calcium, and fortified foods may provide vitamin D if you can’t get it naturally from sun exposure.
Vitamin B-12 is found almost exclusively in animal products. Vegans who eat no animal products at all are at risk of deficiency. While the vegan diet is rich in folate (vitamin B9), that’s a double-edged sword because an abundance of folate can mask a deficiency of B12. A supplement may be necessary for strict vegans.
Iron-rich plant foods include lentils, whole grains, and fortified cereals, but the body doesn’t absorb iron easily from plant foods. Vitamin C can help, so it’s a good practice to consume fruits and veggies that contain vitamin C at the same time that you’re eating your iron-rich plant foods.
Vegans and vegetarians should also be conscious of foods containing zinc (soy, nuts, and legumes), iodine (iodized salt), and omega-3 fatty acids (walnuts, flaxseed, and soybeans).
If you’re losing weight, but your body still feels flabby, and your clothes are tight, you may have a protein deficiency. Other factors, such as hormonal problems, can impede weight loss. See an endocrinologist to ensure your thyroid is working properly, and your body is using insulin efficiently. Dr. Philp Rabito is a top endocrinologist in New York City who specializes in weight loss solutions and the diagnosis and treatment of diabetes and thyroid disease.
“You are what you eat” isn’t literally true, but it is a reminder that diet matters. Here are some top anti-inflammatory foods you should be eating.
What you eat directly affects your health. Consuming excessive sugar, alcohol, or highly processed foods stripped of most of their nutrients makes you vulnerable to diseases such as heart disease and obesity and may worsen chronic conditions such as arthritis and diabetes.
When challenged by a disease-causing pathogen such as a virus, the body responds by heating up—that’s why a fever is a signature of an infection. Inflammatory responses to these invaders can also appear as swelling or redness.
When the natural inflammatory response of the immune system has done its job of fighting off illness, the inflammation is supposed to recede. When it doesn’t, your body enters a state of chronic inflammation, raising the risks of heart disease, diabetes, cancer, arthritis, and even depression and Alzheimer’s disease. Because of the risks associated with inflammation, it’s essential to implement some of the top anti-inflammatory foods into your diet.
Persistent inflammation may be related to what you eat. Red meat, fried foods, sugary sodas, refined carbohydrates, processed meats, and certain fats contribute to inflammation. The good news is, there are foods you can eat that combat chronic inflammation. Here are a few of the top anti-inflammatory foods you should be eating:
Berries
Blueberries, strawberries, and raspberries are all packed with antioxidants and vitamins. The antioxidant anthocyanin reduces the activity of cell-damaging free radicals in the body. Their cell-protecting action reduces inflammation and wards off diseases such as cancer and heart disease.
Olive Oil
One of the “good” fats, extra-virgin olive oil is rich in antioxidant polyphenols, which reduce inflammation, cholesterol levels, and possibly the risk of cancer. It also contains monounsaturated fats, which are good for blood vessels. Olive oil has a low smoke point and is best used in salad dressings.
Avocados
Another food filled with “good” fat, avocados also provide the essential minerals potassium and magnesium. They can help you lose weight, and any time you reduce obesity, you can reduce inflammation.
Oily Fish
Salmon, mackerel, sardines, and tuna are rich in anti-inflammatory omega-3 fats. These fish also provide a variety of minerals and vitamins, such as vitamin B-12, vitamin D, selenium, and potassium.
Green, Leafy Vegetables
You already know you should be eating more spinach—plus some chard and kale. Spinach is high in folic acid, and all dark green leafies have antioxidant properties.
Turmeric, Ginger, Garlic, and Cinnamon
Sometimes you can find better health in your spice cabinet. Curcumin is the active anti-inflammatory in turmeric. Ginger contains an anti-inflammatory substance called gingerol. Garlic is antifungal, antibacterial, and extremely flavorful. It can reduce cholesterol and ease high blood pressure.
No single food can solve inflammation. Instead, a diet filled with colorful, antioxidant-rich variety can help you lose weight and help your body calm inflammation that contributes to disease. Know the top anti-inflammatory foods to incorporate into your diet and care plan. Dr. Philip Rabito is an endocrinologist on the Upper East Side of NYC who can help you create an anti-inflammatory diet plan for better health.
After 2020, many will make ambitious resolutions for 2021. Learn why New Year’s Resolutions fail, so you can achieve, not abandon, your goals.
It’s natural to use New Year’s Day as the anchor for goal setting. But in an average year, most resolutions collapse before mid-February. Learn why New Year’s resolutions fail. If you know what to look out for, you can work on achieving your goals and avoid abandoning them.
The What Without the Why
When January 1 looms, people begin to think of New Year’s resolutions. Every year, there’s a laundry list of common choices for the new year.
The problem is that identifying a goal isn’t the same as being motivated to achieve it. Simply writing out a list of five things to accomplish doesn’t address the reasons behind the goals. Lots of people decide they want to exercise more, quit smoking, or lose weight. But these goals feel like external impositions, not internal decisions.
Whatever is on your list of potential resolutions, ask yourself, “Why do I want to do this?” or “Do I even want to do this?” Instead of adopting goals that address the expectations of others, take the time to think about what you really want for yourself. If you want to lose weight, link that to something that motivates you and keeps you emotionally involved.
You’re more likely to stick to a resolution if your motivation is to have more energy to play with your children, spend more time with your spouse, or extend your lifespan so you can meet your grandchildren one day. These emotional attachments will be more important to you than trying to meet an external standard that doesn’t have anything to do with you as a person.
Goals Aren’t Specific Enough
Some people resolve to lose weight without considering how much weight they want to lose. Sometimes, they don’t even think about the time frame or how they’ll go about it. Setting incremental, realistic objectives is better than striving toward an overly ambitious or even impossible goal.
Instead of saying, “I’m going to lose 70 pounds this year,” try to lose 1.5 pounds a week. Divide your goal into time segments: ask yourself what you’ll do today to move toward your goal, and then assess what you accomplished this week.
Too Many Goals at Once
Spreading yourself too thin is one of the reasons New Year’s resolutions fail. One tactic popularized by Melinda Gates is to choose a “word of the year.” This sets a theme for your year that can guide many aspects of your life.
If you choose “health” as your word, you won’t get bogged down in details about diet and exercise. Instead, you’ll be able to ask yourself whether anything you do aligns with your yearly theme.
Other words you could consider are “gratitude,” “calm,” or “creativity.” Choose a word you find inspiring. This will help you move through your days with a positive attitude.
Your Goals Don’t Reflect Who You Are
You may decide to learn how to play a musical instrument, but maybe you rarely listen to music that features that instrument. Or perhaps you resolved to get a promotion, but you hate your job and would much rather do something else.
Choosing a goal that doesn’t reflect your own interests and passions sets you up to abandon your goals. It can make you feel like you’ve disappointed others because you made goals that were more about living up to someone else’s standards instead of your own.
These failures come most often in the areas of diet and exercise, but they can relate to anything. Maybe you decided you’d read ten classic novels, but you enjoy contemporary stories much more.
When you set goals, make sure they center around things you want to accomplish for yourself. Don’t think of it as being selfish: when you achieve a goal you chose, you’re happier and less stressed. Your friends and family will notice your good mood.
Born From Negativity
A goal framed as a “don’t” instead of a “do” or a “will” carries a negative context that can be discouraging. Instead of setting a goal not to do something, find a positive way to state the goal. You can change “I won’t binge watch reality TV this year” to “I’ll watch quality historical dramas this year.”
You also shouldn’t set a goal to “fix” something about yourself. You’re basing your goal on a negative self-image. “I’m so fat, I have to lose weight this year” or “I’m a couch potato so I’m going to force myself to go running” aligns your goal with negativity, and turns the pursuit into a punishment rather than a reward.
“I’m going to treat myself well this year by eating healthy foods” or “I love to ride my bike through the park” are much more inspiring than “I have to go running even though it bores me to tears.”
You’re Not Ready
There’s nothing magical about January 1. People tend to push themselves into coming up with something to set as a goal when they haven’t spent enough time considering it. Think about whether you are ready to make changes to your habits and lifestyle. You’ll have a better chance of success if you work on your mindset first.
The turn of the year puts pressure on us to think of something we want to change. But picking something for no reason means your resolutions are doomed to fail. Let go of the pressure to instantly change your life in the new year. Setting and accomplishing goals is a process that doesn’t happen overnight.
Fear of Failure
Sometimes, New Year’s resolutions fail because we’re afraid of what would happen if we succeed. What happens if you do transform into a leaner, healthier you? Will your spouse resent you? If you accomplish learning a new language, will you have the guts to talk with a native speaker?
Fear causes procrastination, and procrastination is discouraging. Instead of anticipating the end result, congratulate yourself on accomplishing each step along the way. Reward yourself for making progress toward a goal, rather than beating yourself up for not achieving the goal quickly enough.
Lack of Accountability
Identifying a trusted friend or family member who can keep you accountable will help you stick to your resolutions. Your “accountability partner” can give you an objective view of your progress, cheer you on, and gently point out when you’re taking shortcuts that don’t help you toward your goal.
Pursue health and fitness goals with the guidance of your physician. When you make positive changes but don’t see positive results, something may be going on in your body that’s holding you back. Hormonal imbalances impact almost every aspect of body function. Dr. Philip Rabito is an endocrinologist in Manhattan, New York, who specializes in helping patients with weight loss and disease conditions related to hormonal issues.