Five Things You Can Do Now to Lose Inches and Reset Your Metabolism After a Stressful and Busy Summer

 

Five Things You Can Do Now to Lose Inches and Reset Your Metabolism After a Stressful and Busy Summer

by Natasha Turner ND

Like many of my people, I had gained a few pounds in the beginning of Covid, got back on track and then found a few more since my routine disruption in August and September with irregularities due to travel, family and professional commitments. But, luckily with my experience and determination, I am always able to put together a plan to get back on track fast when I want and need to.  And, plus, don’t you, like me, tend to think of the fall as the second New Year? A time for a new you, new beginnings a fresh start as the best season to accessorize arrives? With this in mind, I thought it may be helpful and fun for me to share with you the simple things I have committed to doing for the next three months as I work on book five and have to stay fit.  Even if you continue with some of your indulgences or a few bad habits linger, here are a few tips and helpful habits to create structure to your day. tips and helpful habits that will benefit your health, energy and waistline. 

1. Go old school

  1. Ditch your phone as your day timer and purchase a week at a glance book where you can write your workouts, your walks, your meetings, and everything else. I find writing and viewing it is so much more effective and motivating that scrolling through my phone. It’s very rewarding to see the details of all of your efforts in black and white – or even better – coloured marker. The most rewarding part is going back and seeing what you have done – just as satisfying as checking things off your to-do list.

2. Start your day with collagen and a meal replacement powder


Start your day, within 45 minutes of rising, with a powdered supplement of marine collagen that provides 15 grams of collagen and 500 mg of vitamin C per serving. With the collagen, you will mix one serving of vegan or whey-based meal replacement that provides at least 15 grams of protein and 8 grams of fiber, it also should be low in carbohydrate and fat (Clear Complete Vegan with a Multivitamin that I take contains only 3 grams of net carbs and 5 grams of fat combined with the 15 grams of protein and 8 grams of fiber). You can purchase either option with or without a multivitamin.  View meal replacements here.

This simple combination provides the following benefits:

Marine Collagen with vitamin C helps

  • Builds Bone Strength – Studies have shown that marine collagen peptides help the absorption of calcium and other minerals that are essential for bone strength
  • Improves Skin, Hair and Nails – Increasing type 1 collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally. Clinical trials have shown patients who supplement with marine collagen have a decrease in wrinkles and improved skin hydration and firmness.
  • Stabilizes Blood Sugar – 2016 study by the Alberta Diabetes Institutefound consistently low levels of circulating glycine among people with type 2 diabetes. Thus, supplementing with marine collagen, which contains high amounts of glycine, may help balance blood sugar levels, which is especially important for diabetics.
  • Boosts Metabolism – a boost in collagen may help improve metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients.
  • Improves Wound Healing and Reduces Scars – Supplementing with marine collagen can lead to faster and more complete healing of woundsAs the main component of the dermal matrix of the skin, collagen is necessary for regeneration of skin after any skin injury or deformation, such as scars, rashes, and burns.
  • Reduces Inflammation and helps with joint pain – With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain. Studies are showing that it helps your joints move more easily, reduces pain often associated with aging and even reduces the risk of joint deterioration.
  • Brain Health – Glycine makes up roughly 20% of the amino acids in collagen. Some of the glycine benefits range from improving sleep to having inhibitory functions that take action against excessive excitation in the brain. This allows your mind to calm down and focus.
  • Thyroid Boost – Collagen can help boost your thyroid hormone levels by simply balancing the other proteins in your body. collagen helps to boost your liver’s ability to convert thyroid hormone into active T3 thyroid hormone by lowering cortisol levels in your blood.
  • Antibacterial Effects – Recent research has discovered that peptide fragments contained within marine collagen have antibacterial properties. Specifically, collagencin, a peptide derived from collagen, has been found to inhibit the growth of infection and disease-causing bacteria.
  • Superior Protein Source for Weight Management – is a pure protein source that does not contain any carbs, sugar, or fat. Daily intake of marine collagen may help to suppress appetite by keeping you feeling full longer and thus can help promote weight loss.

A meal replacement with fiber and a multivitamin that is also low in carbohydrates and fats – like the Clear Complete line offers these benefits:

  • Protein is required for cell and tissue repair, hormone and enzyme synthesis, and a variety of metabolic functions. It is especially important for maintaining lean body mass during increased physical activity. Protein supplementation has been found to be a determining factor in increasing fat-free mass and exercise-stimulated fat oxidation. Subjects who consumed a significantly higher protein intake (~80 g/d versus ~59 g/d) experienced a significant increase in fat oxidation and reduction of fat mass with a significant decrease in fat mass and body fat percentage. Studies have indicated that increased protein intake enhances satiety and supports diminished food intake during subsequent meals. One randomized crossover study suggested that pea protein was superior to milk protein with respect to satiety and between meals, so the take-home is that you may want to consider Clear Complete Vegan With a Multivitamin. Research has also demonstrated that pea protein stimulates the release of cholecystokinin and glucagon-like peptide 1, gastrointestinal hormones that modulate appetite sensations.
  • Micronutrient Support as a multivitamin delivers a balanced profile of vitamins, minerals, and antioxidants, nutrients vital to supporting the vast array of metabolic processes in the body. 
  • Glutamine The conditionally essential amino acid glutamine is important for replenishing amino acid stores, especially after exercise or stress. Glutamine also supports intestinal cell proliferation and thereby preserves gut barrier function and intestinal health.
  • Fiber, in particular, Inulin This soluble fiber is fermented by colonic bacteria into short-chain fatty acids that exert a positive effect on lipid metabolism and support healthy colon transit time. It helps to reduce inflammation in the gut from the inside out and therefore cut belly fat. 

3. Walk

I find if I do this at least three times, ideally five times, per week for a minimum of one hour, it sure helps drop my body fat, while my muscle remains! The length of time you walk is essential for fat loss. This simply has to do with blood sugar physiology and its relationship to fat burning. It typically takes about 45 to 50 minutes to deplete the sugar in your bloodstream. Once this readily available fuel is gone, your body will begin to tap into your fat stores. 

How will you know when you start to burn fat? You will get hungry on your walk as this is the physiological response by your brain sensing that your blood sugar has dropped. Once you become more consistent with your walking, you will also notice the relationship to your walking activity and your dietary choices and meal timing with respect to your walk. I’ll tell you another secret about walking an hour – it’s at this point you feel a huge mental shift. All the stress from your day is gone and your mood shifts dramatically. At 45 minutes, my brain is still busy and occupied in the stress of  my work day.

Also, keep these things in mind to make the most of your walks for fat loss:

  • You will burn the most fat and repair the most damage after a cheat day if you walk on an empty stomach or after consuming a low carb, low fat meal like my suggestion above. I think walking after the morning shake is best because you get all of the benefits of collagen and protein on your muscles, tendon, bones and metabolism. You will also help to boost your thyroid and protect yourself from a rise in cortisol from not getting any nutrients needed in the morning usually within an hour of rising. 
  • If you want to choose the best time for your walks and meals I suggest you eat in the morning and then walk an hour later for 1 hour 15 min then eat when get home OR walk after dinner, wait 30-60 min after dinner, walk then do not eat before bed, if you’re really hungry add one scoop of protein powder or meal replacement powder to water.
  • Walk after a cheat meal. you may not burn stored body fat but you will store less body fat as a result of your indulgences.
  • Add hills or intervals to your walks to increase the intensity and calorie burn.
  • Add Nordic walking poles. By doing this simple act you will engage 90 % of your muscles and increase your workload. This is great idea if you are short on time and find an hour hard to fit into your schedule. Check You Tube how to use them properly. There are some great resources. 
  • Download the Strava App so you can track how long and how far you walk. 
  • Record your walk info from your Strava app in your week at a glance agenda book. This is my favourite part!!  

4. Keep a serving of meal replacement powder on hand

Keep a serving of your meal replacement on hand as a go-to option in a shaker cup. You simply need to add water whenever you are hungry. Be sure to eat as soon as you are hungry so you do not go for the wrong things. This is a godsend to keep you on track! Perhaps get two flavours so you have some variety. Remember this replaces a meal and it is a very cost-effective and efficient option. 

5. Add cooked veggies to your meals

If you are hungry soon after eating, especially in the morning or after dinner, add two cups of cooked veggies to your meal. Cooked veggies are much higher in fiber so they are better for satiety and for lowering insulin, blood sugar, cholesterol, and toxic estrogen. All of these factors aid fat loss.

Some simple veggie options include:

  • Sauté one of the ready to go salads in a bag
  • I often use a mixture of frozen baby peas, sliced zucchini, and chopped broccoli sauteed in olive oil or coconut oil spray. I have also added fresh basil and tahini for flavour. 
  • Sautéed zucchini with sea salt and chilli spices
  • Left over veggies from the night before
  • Have a prepared vegetable soup and you can add more cooked vegetables to it. 
  • Sautéed red pepper, green peas and zucchini cooked in low fat coconut milk
  • If you crave carbohydrates in the morning, try having some cooked lentils, cannelloni or white beans. They can be in soups or cooked with sautéed vegetables. These are also super for blood sugar balance. 

Five more essentials:

  1. Start having vegetable soup daily as much as you can.  It counts as two cups of cooked veggies! I often eat it in the morning. I know it sounds just as strange as eggs for dinner but I do that too!
  2. Invest in an infrared sauna for home. In the days of the pandemic, we are looking for more and more health-benefiting activities to do from home. I am in a sauna challenge with my sister at the moment. We are both trying to do it each evening. Did you know that having a sauna session boosts the beneficial brain chemical called BDNF in your nervous system. It protects our neurons from the harmful effects of stress and depression and causes the formation of new neurons. Need a cheaper alternative to boosting BDNF? Take 2000mg of the amino acid L-taurine daily and stick to your new walking regime. Even better, do all three. This is a stressful time and we need to protect our body, mind and immune system.
  3. Your best fruit choices enjoyed (a maximum of once a day and preferably in the midday are): kiwi, grapefruit, berries, golden berries, and watermelon. Only one per day. 
  4. Strength train three to four times a week. For a maximum of a half hour. My workout styles are on my Instagram page. Visit @dranatashaturner to get workout routines and the basic equipment you need at home. No gym required! I have upped my training to four over three since Covid and found it made a big difference. The greatest thing is, it’s only half an hour. If you want training online contact us at the office by phone or email we have an amazing fit for you. Also, check out my Instagram for some inspiration – @drnatashaturnernd
  5. Your best starchy carb sources – once per day are: 
  • Carrots (cooked)
  • Soybeans/Edemame (shelled)
  • Summer squash     1 cup
  • Baby Carrots (raw)
  • Beets (sliced)
  • Celery Root (Celeriac) 1 cup
  • Turnip
  • Pumpkin
  • Coconut Gluten free wrap if you can find them
  • Mary’s Crackers (13 crackers) as your crackers if you need some
  • Liviva Edamame or Black Bean Pasta as your pasta

Dr. Turner ND’s daily list –

Practicing what she preaches!

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