‘Tis the Season for Walking!

Here in Houston, the temperatures have become ideal for outdoor walking (that is, when it’s not raining).  You can enjoy the many health benefits of fresh air, sunshine, and walking, all while reflecting on God’s creation.

If you’re already a walker, great!  Keep it up!

If you need some motivation to start walking (farther than from the couch to the refrigerator), read this article published by Harvard Medical School.  Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention, says that walking is “the closest thing we have to a wonder drug.”

Whether you need to reduce sweet cravings, lose a few pounds before the holidays, improve joint health, boost your immune system, or just clear your head, walking is one of our best health tools!

Getting started:

1. Read “5 Surprising Benefits of Walking”.  Determine your “why” for walking.
2. Choose a time and place to walk:  around your neighborhood, at the gym, in a park, etc.  For some, it may be the simple act of walking to their mailbox and back, then to the next door neighbor’s mailbox, etc.  Walking can be a great time for socializing with a friend, spouse, child, or a special time of literally walking with God.
3. Decide how many days a week you will walk, and set a reminder:  put it on your calendar, appointment book, smartphone app, or wherever you keep your reminders.  If you have an Alexa Echo Dot, you can program it to remind you to walk.  Start with a realistic, manageable goal, slowly increasing as you develop the habit.
4. Decide how long or far you will walk:  minutes, miles, steps, destination, etc. It’s better to start with a mini goal and build on it.  Feeling successful will motivate you to continue.  If you want to keep track of distance, you can download one of many apps available for smartphones, or just use a simple pedometer like this one on Amazon.
5. Have faith in the present and long-term health benefits of walking. “For we walk by faith, not be sight.” 2 Corinthians 5:7.
The Autoimmune Revolution is free from Monday, November 5, through Friday, November 9.  You can register and receive a free ebook to help you better understand autoimmune disease and what to do about it.  Here’s the link: Autoimmune Revolution registration and free ebook

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

 

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

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Two Hormones that may be Contributing to Excess Belly Fat

To help balance your appetite, you need balanced levels of the hormones ghrelin and leptin.

Ghrelin signals hunger and then decreases for approximately three hours after a meal.  When levels remain chronically high, abdominal fat is often formed, which can increase the risk of type 2 diabetes.

Leptin signals fullness, affecting your appetite and metabolism.  The right amount is beneficial for weight control.  Studies have shown that foods can either block or increase leptin levels.  You neither want too little or too much.

Eating low-nutrient foods (sodas, refined flours, refined sugars, etc.) can block the production of leptin, which can keep you from feeling full and result in overeating.

Eating low-nutrient foods can also, over time, lead to chronically high leptin levels, and the body can become leptin resistant.  This is similar to how chronically high blood sugar levels can lead to insulin resistance.  Most diabetics are also leptin resistant.  Both conditions can contribute to weight gain, especially around the abdomen.

The good news is that losing excess weight helps increase sensitivity to leptin!

Factors that affect ghrelin and leptin levels:

*MSG (monosodium glutamate) can decrease leptin levels (www.msgtruth.org).

*Omega-3 fats found in walnuts, grass-fed meat, wild-caught fish, and seeds (flax, chia, hemp) help balance leptin levels.

*Eating approximately every four hours can help keep ghrelin levels from getting too high so your appetite doesn’t get out of control.

*Eating high-fiber foods can reduce ghrelin by helping you feel full.

*Refined sugars and refined grains increase ghrelin levels.

*Eating too few calories can interfere with ghrelin and leptin levels, actually contributing to weight gain.

*Eating protein at every meal and snack can help lower ghrelin levels.

*Less than seven hours of sleep each night can result in higher ghrelin levels and lower leptin levels.

*Too much stress affects everything, including ghrelin and leptin levels!

My Eat to be Healthy online program is now available!  This is the basic nutrition program that I use with my clients to help them lay a foundation of healthy eating.  I’ve packaged all the PDFs together into a do-it-yourself program, making it extremely cost effective–only $39!

You get 20 PDF documents that you can download to your computer or other device:

Eat to be Healthy Guide to give you a recommended plan of action.

Why Diets Don’t Work

Goal Setting Worksheet

Connecting the Dots template to help you keep track of what you eat and how you feel, along with a link to the Bristol Stool Chart so you can make poop observations.😛

The Healthy Plate Guide (ratio of protein, fat, starchy & non-starchy carbs)

The Healthy Plate Meal Planner Guide template (you can make copies)

and two weeks of Sample Meal Plan Menus

2017 Shopper’s Guide to Pesticides in Produce

Seven Tips for Adding Healthy, Whole Foods

20 Healthy Snack Ideas

Guide to a Rainbow of Nutrients

Mindful Eating Tips

Water Works

Factors Affecting Weight Loss

Label Reading Guidelines

Eating Out Tips

List of Healthy Lifestyle Habits (three pages of recommended habits to learn)

Resources (a list of books, websites, apps, and more to help you eat to be healthy)

Scripture for Memorization and Encouragement (God-power vs. willpower)

As a special bonus, when you purchase this program through the link in this blog, I’ll send you a PDF of my 16-page Learning to be Healthy Recipes.

Of course, you can email me with any questions you have about the program and receive additional support, encouragement, and accountability in the private Facebook group:  www.facebook.com/groups/learningtobehealthywithlisa.

Here’s the link to get your Eat to be Healthy online program:

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=U6KKG824BHUDJ

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

 

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need.  Consult your health care provider about making dietary and lifestyle changes that are right for you.