What foods can cause the most weight gain?
When you think of food as FUEL you realize that all calories are not created equal. There are some foods that are proven to contribute to greater weight gain.
When you think of food as FUEL you realize that all calories are not created equal. There are some foods that are proven to contribute to greater weight gain.
Aside from the obvious culprits:
- soda pop (“full sugar” and reduced or zero sugars sodas are all not great)
Syrup and sugar laden lattes, frappes and frozen mochas can contain as much sugar as soda
Traditional ice cream is full of sugar and fat - you can make vegan versions that are less fat with natural sugars from fruit, add a low sugar healthy, clean protein powder or plain lactose free yogurt as alternatives
Many commercial pizza are high in fat, carbs, calories and highly processed meats. Not all pizzas are created equal and you can make homemade versions that are delicious and healthier (eaten in moderation)
Doughnuts and cookies
French fries and potato chips
Sugary cereals
Processed chocolate (there are many health benefits from dark chocolate with no sugar added)
Of course any of these things above in moderation or occasionally enjoyed on vacation or at special celebrations are totally fine - the trouble is when these become a regular or even daily go-to that they can quickly contribute to rapid weight gain and heart disease amongst other health related conditions.
Okay now that we have the main culprits taken care of - let’s talk about a few other foods to limit and reduce for health. This next category of foods can, and often are, hard for your body to tolerate. When we ignore the signs (like bloating, feeling unwell or nauseous) and continue to consume these foods we create an immune system response that, if we continue to consume, fires up our body long enough to create inflammation and can lead to weight loss resistance:
Gluten - what can I say that’s good about gluten? Not much! It raises insulin, leads to your body storing fat and can damage your gut wall enough to lead to leaky gut syndrome. Go gluten free is my best advice
Dairy - this is one of the top sources of food intolerances and sensitivities. Not sure if you are allergic to dairy? Symptoms to look for can include acne, gas, bloating, rosacea and sinus infections. Dairy, like gluten, can cause an increase in insulin resistance which can lead to weight gain. If you do have dairy - go lactose FREE.
Soy - lots of issues can result from using soy products (even though they are advertised as “HEALTHY” alternatives) including: damaging your gut health, mess with your sex hormones, can create problems wth the thyroid.
Peanuts - are high in histamine and one of the most common foods for allergens.
Sugar and artificial sweeteners - spike your blood sugar, playing havoc with how your body metabolizes insulin, can increase risk of developing SIBO, creates further sugar cravings, creates a negative loop where the sugar is feeding the bad gut bacteria (artificial sweeteners are brutal too). All sugars can lead to weight gain (sorry but them the facts and that is straight from a sweet tooth over here).
Corn - corn can be another super disruptive grain that can cause your blood sugar levels to spike and is tied to insulin resistance.
These are the main products we encourage our Gut Reset Be Well Club Members to eliminate for 30 days to give your body a break and, release fat!
If you are looking for a clinically tested, tried and true way to create health and release weight while healing your gut in a sustainable way without counting calories or “dieting” please click this link for info to join my next group!
Gut Reset Program- click here
Grateful to be on this journey with you! I BELIEVE IN YOU!
Thank you for being here.
Never forget one person can make a difference…. that one person is YOU.
With so much love,
Your friend,
Kim xo
Healthy aging hack…
In a world obsessed with short term fixes to aging on the outside… we can overlook the importance of developing a few simple steps that will help us build up habits of “prevention” from diseases and illnesses that present themselves as we age.
In a world obsessed with short term fixes to aging on the outside… we can overlook the importance of developing a few simple steps that will help us build up habits of “prevention” from diseases and illnesses that present themselves as we age.
I learned the concept of Longevity (length of life) lifespan vs Health Span (quality of life) on a podcast with Dr Peter Attia. I love this!
The idea is that life isn’t about aging with a poor quality of life in which cognition, and physical ability are terrible. Health span speaks to the quality of our life - the things we are able to do, how happy and fulfilled we feel and the quality of our relationships. THIS is the goal for me.
I think about my mom, who died so young, just 53 years old. Although she was fit and tried to look after herself the one key component of this triad that suffered was her relationships. She had multiple, close, relationships that were strained and very challenging. So much of this has informed how I look at the people closest to me in life, family and work and in some cases, to make tough decisions to limit exposure or detach from toxic people. Having witnessed first hand the unbelievable amount of stress that puts on a persons well being, has overridden my desire to “please other people” at the risk of my own health.
There are 3 key areas to focus on are in establishing great health span which is about early prevention vs waiting until you are in your 40’s or 50’s and things mount up and multiply.
Cognitive function - this equates to brain health. One of the leading causes of death is neurological conditions like Alzheimers, dementia, Parkinson’s. One of the main things that leads to cognitive decline is vascular (heart) disease. We can do many things to set up early “prevention.” We do have some control over behaviours we can modify. Some healthy things we can do to prevent brain degeneration includes, reducing: smoking, alcohol, sleeping (7-9hrs), reducing head injuries and high blood pressure. Working out and lifting heavy weights or walking with weights (rucking) can decrease muscle loss and help boost brain health.
Physical health - what is your mobility as you age? What is your strength and balance like? How is your physical health and weight? Much of this can be prevented with healthy food choices, focusing on gut health, increasing protein intake at every meal to help build muscle and increase physical exercise - especially weight training and resistance.
Emotional health deterioration - what is the state of your relationships? The “quality of our life is the quality of our relationships.” How much joy and purpose do you have in your life? Are you happy - do you have the capacity to regulate your emotions? Are you surrounded by loving, supportive partners, family, friends and colleagues? Choosing to create healthy boundaries and enrich your current relationships are crucial to securing good emotional health.
Prevention is a great MOTIVATION to begin to implement healthy habits, healthy eating and exercise.
I run a program, that I also live by, which has put me in my best health at 54. This gut reset program includes key supplements that help boost health with synbiotics, Protien, superfood greens and vegan collagen (a major building block of bones, muscles, skin and tendons).
If you are interested in jumping in to the August gut reset click here for info and to join with a special 20% discount.
Grateful to be on this journey with you! I BELIEVE IN YOU!
Thank you for being here.
Never forget one person can make a difference…. that one person is YOU.
With so much love,
Your friend,
Kim xo
Bagels or protein for breakfast?
For much of my adult life I would grab a bagel and cream cheese or eat a fast bowl of cereal for breakfast. I would be absolutely starving mid-morning and have very little energy.
For much of my adult life I would grab a bagel and cream cheese or eat a fast bowl of cereal for breakfast. I would be absolutely starving mid-morning and have very little energy.
Breakfast for me, was when I first woke up (regardless of when my last meal was). It was the things I had been “sold” as the idea of breakfast (cereals from TV commercials engrained in my thinking) which I later learned weren’t serving my body at all.
Since peri-menopause at 47 and now 7 years on the other side of menopause, with my body continually shifting, I have done a deep dive into learning more about the specific ways to INCREASE health, maintain a healthy weight as hormones shift, and lengthen HEALTHspan.
The latest data and research that is focusing specifically on the unique aspects of menopause for women are showing the importance of increasing clean, lean protein especially as we age.
In fact, a PubMed article about a phenomenon called “the protein leverage hypothesis” suggests that our natural instinct is to crave protein, and that we will keep eating, actually overeat carbs and fats, if we don’t get enough protein at each meal, which can lead to obesity over time.
What does protein do for our bodies?
Protien increases your satiety - making you feel fuller for longer
It feeds, repairs and builds muscle (which we especially need as we age)
It actually boosts your metabolism and increases the amount of fat you burn
Protein serves to help fight infection and inflammation as it boosts the immune system
It keeps bones strong and supple ( important to prevent sarcopenia - the gradual loss of muscle mass, strength and function which greatly impacts your quality of life and reduces your ability to perform daily tasks)
It helps keep your body fit & fluid as you age
Hormones and your body’s natural chemical messengers - your neurotransmitters, use protein as a building block
Because protein is made of amino acids which act like building blocks to the body - it gives your body the necessary amino acids to help repair and recover
It is a “thermic food” meaning it requires more energy to break down in your body than carbs or fats which means your body will burn more calories which will help your body release weight
How much protein should you consume?
On average you want to eat .7 to 1 gm of protein per pound of your ideal weight.
So if your ideal weight is 125 lbs, you want to aim for 87.5-125 grams of protein per day divided up throughout your meals with the largest amount recommended at breakfast (at least 30 grams of Protein/ meal)
Why should you load up on protein at breakfast?
You body naturally craves protein in the morning. Loading up with a high protein meal at breakfast will help to stabilize your blood sugars (super important to reduce inflammation), increases your metabolism, assists in giving you great energy and focus, and sets you up to make healthier food choices throughout the day because you are more satiated so you won’t be craving carbs and sugars.
Best protein sources should be clean and NON-GMO. If you are eating animal meats be sure they are non antibiotic, grass fed, NOT fed corn or soy.
My go to breakfast is a protein bowl with Lactose Free Greek yogurt (18 gms of protein per serving)
20gms of a clean vegan protein powder (click here for my go to brand - currently obsessed with strawberry)
Loaded with seeds and nuts: Sunflower sees, pumpkins seeds, pistachios, hemp seeds and flaxseeds
With about ½ cup of blueberries (powerful antioxidants)
It’s beneficial to take a symbiotic probiotic with digestive enzymes along with your protein to help increase absorption.
Since increasing my protein significantly not only have I been able to manage my weight (post menopause), I have no belly fat and more energy, I feel stronger and less tired and I can go 3-4 hours between meals without having graze constantly.
I hope this provides you with a better understanding of this simple shift you can make in your daily consumption of protein and reap all the wild and amazing benefits this provides.
Check out my gut reset program that includes protein or send me a message. Here to help serve you on your beautiful wellness journey.
Thank you for being here.
Never forget one person can make a difference…. That one person is YOU.
With so much love,
Your friend,
Kim xo
Follow me on IG at: https://www.instagram.com/kimmacgregor1/
What is Metabolic Health & Why is It Important?
At 54 years of age, and well-underway on my health journey, I am learning so much about healthy aging and well being from a scientific standpoint. We are living in such a great era when science and new studies are allowing us to fully understand not only how we can make healthier choices, perhaps more importantly, WHY it’s important to do so.
Aging is such a beautiful time of wisdom and change.
At 54 years of age, and well-underway on my health journey, I am learning so much about healthy aging and well being from a scientific standpoint. We are living in such a great era when science and new studies are allowing us to fully understand not only how we can make healthier choices, perhaps more importantly, WHY it’s important to do so.
There is a health epidemic that is being studied more than ever… Metabolic Health Syndrome.
A 2019 study revealed that 88% of American adults had at least one feature of Metabolic Syndrome.
There are 5 key markers of metabolic health:
1. blood sugar,
2. triglycerides,
3. HDL cholesterol,
4. waist circumference
5. blood pressure
Improving any one of these key markers can lead to improved metabolic health & more importantly, help 𝓹𝓻𝓮𝓿𝓮𝓷𝓽 future disease. Left unchecked - these markers can indicate that your body isn’t able to respond to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and nonalcoholic fatty liver disease. All of which we have control over. We can CREATE different health outcomes by making conscious choices that lead to a sustainable healthy life!
I remember in my early 40’s feeling:
🤪I had years of inconsistent, low energy
🤪Years of living in stress & bloating (not paying as much attention to healthy eating)
🤪Living on bagels & cream cheese into my 40’s for b/f & a sandwich for lunch with no regard for how to properly fuel my body (ie: increase protein)
By making simple NEW & improved DECISIONS and CHOICES we can create a better quality of life, experience increased energy and out self respect, live with a greater focus on prevention & metabolic health.
Having lost my mom when she was JUST 53 was devastating. It is, in part, what drives me to understand health and help as many people as possible to live healthy, long lives.
I’m excited to be LAUNCHING of my comprehensive wellness group starting May 17th sharing delicious and nutritious recipes, clean supplements, Intermittent fasting tips, nutrition tips, workouts, mindfulness tips and so much MORE + community and accountability to help get you achieve your BEST health, regain metabolic health, PREVENT diseases (that are preventable with lifestyle choices) and live a long healthy life full of energy and in your best form - BODY, MIND and SPIRIT!
For info and to join the group send an email to kimmacgregor@rogers.com or on Instagram at kimmacgregor1 Subject line: HEALTH
Grateful to be on this journey with you! I BELIEVE IN YOU!
Thank you for being here.
Never forget one person can make a difference…. that one person is YOU.
With so much love,
Your friend,
Kim xo
Gut Health & The Magic of the Microbiome
Gut health, gut health programs and our microbiome are all the buzz lately and for good reason!
Did you know that our microbiome is the epicentre of much of our health? In fact, 70-80% of our immune system is in our gut. Our gut health can also impact our energy levels, mood, brain fog and healthy (or not-so-healthy) skin.
Gut health, gut health programs and our microbiome are all the buzz lately and for good reason!
Did you know that our microbiome is the epicentre of much of our health? In fact, 70-80% of our immune system is in our gut. Our gut health can also impact our energy levels, mood, brain fog and healthy (or not-so-healthy) skin.
“A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected.” - Harvard Health
Needless to say, it’s important to get your gut health in check so you can maximize your overall health and well-being.
Here are 6 tips I follow to maintain a healthy gut:
Take a Synbiotic. This is a probiotic with a prebiotic (which is the food for the probiotic. They’re great for getting rid of bloating, adding billions of healthy bacteria to your gut, improving digestion and increasing regularity.
Drink lots of water. As warm/hot as you can - with lemon or lime. I had my first colonoscopy after m mom died of colon cancer when she was 53 and I was 29. After my colonoscopy, I got a letter to take home titled “How to have a healthy colon”. The top tip was to drink lots of HOT water throughout the day with lemon or lime to alkaline your system.
Move your body daily. We are made to MOVE. We live very sedentary lives today - working behind a desk or computer has contributed to increased obesity rates. Exercise, weights, and resistance training are all great. The most simple and effective thing you can do daily is walk! Walking outside is exceptional for body, mind and spirit and contributes to good mental health.
Avoid inflammatory foods & eat a healthy diet; especially alcohol, gluten, dairy & processed sugars. For most people, these foods cause inflammation. Even taking a break for 2 weeks or 30 days allows you to listen to your body by eliminating these inflammatory foods to see how your body responds (and how much better you feel).
Increase your fibre. Through sources of fibre including barley, chickpeas, lentils, berries, pears and more. A clean fibre supplement can be very helpful and an easy way to get your daily fibre.
Manage your stress. STRESS can do a number on your gut health. I know for me personally, I FEEL all of my stress in my stomach. According to the Mayo Clinic, stress left unchecked can contribute to a variety of health issues including high blood pressure, heart disease, obesity and diabetes. Ways to reduce stress that work for me include: meditating, affirmations, walking (number 3 above), reading, listening to positive and educational books on audio - podcasts and YouTube videos, managing boundaries with toxic people, and doing work that inspires and grows you.
Have you experienced any gut issues? If the answer is YES, then you are not alone!
Seven years ago I began to educate myself about gut health and make changes in my diet and I have felt my healthiest as a result. It’s a worthwhile investment in your overall health.
If you are interested in starting your gut health journey, click below to learn more about my #1 gut reset program
Grateful to be on this journey with you! I BELIEVE IN YOU!
Thank you for being here.
Never forget one person can make a difference…. that one person is YOU.
With so much love,
Your friend,
Kim xo