The latest statistics reveal that 73 percent of adults in the U.S. are experiencing overweight or obesity, with almost half actively trying to lose weight. Shedding pounds and maintaining that loss is challenging, requiring sustained healthy lifestyle changes for life.
Healthy Lifestyle Changes: The Foundation of Weight Loss
Adopting more nutritious eating habits and increasing physical activity benefits both physical and mental health. Losing just 5-10 percent of body weight can significantly lower triglycerides, blood pressure, and blood sugar levels. Despite these benefits, additional weight loss might be necessary for you to feel your best and achieve optimal health.
FDA-Approved Weight Loss Medications: A Supplement to Lifestyle Changes
For those who need or desire extra help, several FDA-approved weight loss medications, known as anti-obesity medications (AOMs), are available for long-term use. These medications are designed to complement healthy eating and regular physical activity, as they are not effective on their own over long periods of time.
Who Can Benefit from Weight Loss Medications?
Most weight loss medications require a prescription and are intended for individuals who have tried to lose weight through diet and exercise without success. They are suitable for those with a BMI of at least 30 or a BMI of at least 27 with a health condition like diabetes or high blood pressure.
How Do Weight Loss Medications Work?
Weight loss medications assist in managing weight by reducing hunger, increasing feelings of fullness, and reducing cravings. They work by interacting with hormones, neurotransmitters, and peptides found in the brain, gut, and adipose tissue. One exception is Orlistat (Xenical, Alli), which affects fat absorption in the digestive system.
Common FDA-Approved Weight Loss Medications
Semaglutide (Ozempic, Wegovy), Tirzepatide (Mounjaro), and Liraglutide (Saxenda, Victoza)
Class: GLP-1 receptor agonists
How They Work: These are injections targeting appetite regulation in the brain. They gradually increase dosage over weeks to minimize side effects like digestive issues, headaches, and fatigue.
How It Works: This tablet combines an antidepressant and an opioid receptor antagonist to impact the pleasure-reward area of the brain, helping to reduce appetite and cravings.
Phentermine (Adipex-P, Lomaira) and Phentermine-Topiramate (Qsymia)
How They Work: Phentermine reduces appetite, and when combined with Topiramate, it further helps in reducing cravings.
Setmelanotide (Imcivree)
Class: Melanocortin 4 receptor (MC4R) agonist
How It Works: A daily injection for individuals with specific rare inherited diseases. It helps in weight loss by reducing appetite and increasing calorie burn at rest.
Orlistat (Xenical, Alli)
Class: Lipase inhibitor
How It Works: Available in both prescription and non-prescription forms, it reduces fat absorption by inhibiting digestive enzymes.
Potential Side Effects of Weight Loss Medications
Common side effects include nausea, constipation, diarrhea, dry mouth, abdominal pain, headaches, dizziness, nervousness, insomnia, and tiredness. Serious side effects are rare. For Orlistat users, gastrointestinal side effects like abdominal pain and increased gas are common due to undigested fats.
Maintaining Weight Loss with or without Medication
Weight loss, regardless of medication use, often leads to a decrease in resting metabolic rate and changes in hunger and fullness hormones. Regular follow-ups with your physician are crucial to monitor progress, side effects, and the effectiveness of the medication.
Essential Nutrition Advice When Taking Weight Loss Medications
Maintaining a nutritious eating plan is vital while on weight loss medications. A safe and successful weight loss program should include:
A personalized nutrition and lifestyle plan
A practical and enjoyable exercise regimen
On-going support for adopting healthy lifestyle habits
A personalized strategy for maintaining weight loss
Supplement recommendations, when needed, by a registered dietitian
Specific Nutrition Recommendations When Taking Orlistat
To counteract reduced fat absorption and ensure adequate nutrient intake, consider these tips:
Consult your healthcare provider or registered dietitian about taking a multivitamin or other supplements.
Pair Orlistat with a lower-fat diet to minimize gastrointestinal side effects.
Final Thoughts
Weight-loss medications can play a supportive role in your journey towards better health and weight management. While they’re not a magic solution and do have potential risks, they can assist in making the necessary lifestyle changes for sustainable weight loss and improved well-being.
As registered dietitians and nutritionists, we understand that every individual’s path to weight loss is unique. We’re here to offer personalized nutrition advice, tailored meal plans, and ongoing support to help you reach your weight loss goals and maintain your progress. Whether you decide to incorporate weight-loss medications or prefer a natural approach, our goal is to empower you with the tools and guidance you need for long-term success.
Schedule an appointment with one of our weight loss dietitians today to start achieving your health and weight loss goals.
This recipe takes our Vegan Bolognese with Lentils concept and turns it into a super speedy, 5-ingredient wonder! Perfect for busy weeknights or when you’re craving a comforting and flavorful pasta dish without spending a lot of time in the kitchen.
Key features of this recipe:
Incredibly Easy: Only 5 ingredients and minimal prep work needed!
Customizable: Feel free to add additional herbs or spices to personalize the flavor.
Pantry Staples: This recipe utilizes ingredients you might already have on hand.
Why Use Lentils?
Lentils are a nutritional powerhouse, offering a variety of health benefits:
Rich in Plant-Based Protein: They’re a complete protein source for vegetarians and vegans, aiding in muscle building and repair.
High in Fiber: Fiber keeps you feeling fuller for longer, promotes gut health, and can help manage blood sugar levels.
Excellent Source of Iron: Iron carries oxygen throughout your body, and lentils are a great plant-based source to combat fatigue.
Packed with Folate: Folate is crucial for cell growth and development, especially important during pregnancy.
Supports Heart Health: Lentils may help lower bad cholesterol and blood pressure, contributing to a healthy heart.
5-Ingredient Vegan Bolognese with Lentils
Julie Pace, RDN
Craving a comforting meal in a flash? This 5-Ingredient Vegan Bolognese with Lentils is your answer! Packed with flavor, fiber, and protein, this recipe is perfect for busy weeknights or when you're short on time.
May is Women’s Health Month, but prioritizing your heart health shouldn’t be confined to a single month. Heart disease remains the leading cause of death for women in the United States, but unlike men, women often experience different symptoms and risk factors.
The good news? You have tremendous power to influence your heart health through a holistic approach that goes beyond just medication. This approach focuses on nourishing your body, nurturing your mind, and cultivating healthy habits for a strong heart and a vibrant life.
Protecting Your Heart with Nutrition:
The food you choose plays a vital role in keeping your heart healthy. A heart-healthy diet rich in fruits, vegetables, whole grains, and lean protein provides your body with the essential nutrients it needs to function optimally.
Embrace the Power of Plants: Fill your plate with a rainbow of fruits, vegetables, and whole grains. These nutrient-rich foods are packed with fiber, antioxidants, and essential vitamins that help regulate blood pressure, cholesterol, and inflammation – all key players in heart health.
Think Healthy Fats: Don’t shy away from healthy fats like those found in avocados, nuts, olive oil, and fatty fish. These fats promote satiety, improve blood vessel function, and even boost mood – a win-win for your heart and overall well-being.
Add Plant-Based Proteins: Incorporate beans, lentils, and chickpeas in your meals to add fiber and protein supporting both gut health and your heart. Avoid processed meats and opt for healthier cooking methods like baking, grilling, or steaming.
Minimize Added Sugars & Processed Foods: Processed foods often contain high amounts of added sugars, sodium, and unhealthy fats, all of which can contribute to weight gain and inflammation, putting a strain on your heart. Opt for whole, unprocessed foods whenever possible.
Nurturing Your Mind & Body
Beyond the power of your plate, a holistic approach to heart health prioritizes nurturing both your body and mind. This translates to activities that strengthen your physical well-being, promote quality sleep, and equip you with tools to manage stress effectively.
Move Your Body Regularly: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Find activities you enjoy, whether it’s dancing, swimming, brisk walking, or joining a fitness class.
Prioritize Quality Sleep: Aim for 7-8 hours of quality sleep nightly. When you’re well-rested, your body has a chance to repair and recharge, keeping your stress levels down and your heart healthy.
Manage Stress Effectively: Chronic stress can raise blood pressure and negatively impact your heart health. Find healthy ways to manage stress, such as yoga, meditation, deep breathing exercises, or spending time in nature.
Develop a Strong Social Network: Strong social connections promote emotional well-being and can even reduce the risk of heart disease. Nurture your relationships with loved ones, join a support group, or volunteer in your community.
Remember: Small changes add up to big results! Start by incorporating a few of these tips into your daily routine.
By focusing on a holistic approach to heart health, you can empower yourself to live a longer, healthier, and more vibrant life. Take charge of your well-being, nourish your heart from the inside out.
Uncertain where to start? Our registered dietitians can help you create a heart-healthy eating plan tailored to your preferences and covered by most insurance. Schedule a consultation and invest in your health.
Constipation is a common digestive issue that affects many individuals. It’s actually the most common digestive complaint in the United States. It occurs when bowel movements become less frequent or difficult to pass. While occasional constipation is usually not a cause for concern, chronic constipation can be uncomfortable and may require intervention.
Fortunately, incorporating certain fruits into your diet can help alleviate and prevent constipation naturally. In this article, we’ll explore what constipation is, its causes, how to prevent or treat it, and the top five fruits recommended by a dietitian for managing constipation effectively.
What is Constipation?
Constipation is defined as having fewer than three bowel movements per week or having difficulty passing stool. Symptoms of constipation may include straining during bowel movements, hard or lumpy stools, bloating, and abdominal discomfort. Constipation can occur for various reasons, including dietary factors, dehydration, lack of physical activity, and certain medical conditions.
Causes of Constipation
Several factors can contribute to the development of constipation, including:
Low fiber diet: A diet low in fiber can lead to hard, dry stools that are difficult to pass.
Dehydration: Inadequate fluid intake can result in dry and hard stools, making them harder to pass.
Lack of physical activity: Regular physical activity helps stimulate bowel movements by promoting the contraction of intestinal muscles.
Ignoring the urge to have a bowel movement: Ignoring the urge to have a bowel movement can lead to stool remaining in the colon for an extended period, causing it to become harder and more difficult to pass.
Certain medications: Some medications, such as opioids, antidepressants, and antacids containing calcium or aluminum, can cause constipation as a side effect.
Medical conditions: Certain medical conditions, such as irritable bowel syndrome (IBS-C), hypothyroidism, and diabetes, can contribute to constipation.
How to Prevent or Treat Constipation
Preventing and treating constipation involves adopting healthy dietary and lifestyle habits. Here are some tips to help prevent or alleviate constipation:
Eat a fiber-rich diet: Incorporate plenty of fruits, vegetables, whole grains, and legumes into your meals to ensure an adequate intake of dietary fiber.
Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and prevent stool from becoming dry and hard.
Be physically active: Engage in regular physical activity, such as walking, jogging, or cycling, to promote healthy bowel function and prevent constipation.
Listen to your body: Pay attention to your body’s natural cues and respond promptly to the urge to have a bowel movement.
Manage stress: Practice stress-reduction techniques, such as meditation, yoga, or deep breathing exercises, as stress can contribute to digestive issues, including constipation.
Top 5 Fruits to Treat Constipation
When it comes to managing constipation naturally, certain fruits stand out for their effectiveness. Here are the top five fruits recommended by a dietitian for preventing and treating constipation:
1. Kiwi
Kiwi is rich in fiber, particularly soluble fiber, and contains an enzyme called actinidin, which aids digestion and promotes regular bowel movements. Additionally, kiwi is packed with vitamin C, which supports overall gut health.
A study demonstrated that incorporating two gold kiwifruits into one’s daily diet, which equates to a standard serving of fruit, can be as effective as consuming fiber-matched psyllium in treating constipation among adults. Notably, this natural approach exhibited fewer side effects and contributed to improved stool consistency and reduced straining during bowel movements.
2. Pears
Pears are high in both soluble and insoluble fiber, making them effective in softening stool and promoting bowel regularity. Incorporating pears into your diet can help prevent constipation and alleviate symptoms of existing constipation.
However, while pears are a healthy choice for many, individuals with allergies or sensitivities to related fruits should exercise caution. Additionally, those with Irritable Bowel Syndrome (IBS) or those following a low FODMAP diet may consider avoiding pears due to their high sorbitol and fructose content. These compounds can trigger diarrhea, especially in children.
3. Bananas
Bananas are rich in potassium, which helps maintain proper fluid balance in the body and prevents dehydration, a common contributor to constipation. Additionally, bananas contain pectin, a type of soluble fiber that aids digestion and promotes regular bowel movements.
Bananas can either alleviate or exacerbate constipation, depending on their ripeness. An unripe banana might worsen constipation, whereas a ripe one could help alleviate it. However, the impact may differ based on an individual’s dietary habits and underlying health conditions such as IBS.
4. Prunes
Prunes, or dried plums, are well-known for their laxative effects and are often used as a natural remedy for constipation. They are high in insoluble fiber, sorbitol, and natural sugars, all of which contribute to their effectiveness in promoting bowel regularity and relieving constipation.
5. Apples
Apples contain a mix of soluble and insoluble fiber, as well as natural sugars and water content, making them effective in preventing and treating constipation. The fiber in apples adds bulk to stool, while the natural sugars and water content help soften stool and facilitate its passage through the digestive tract.
Incorporating these fruits into your diet can help promote regular bowel movements and alleviate constipation naturally. Whether eaten fresh, dried, or blended into smoothies, these fruits offer natural and effective ways to manage constipation and maintain optimal digestive health.
If you’re looking for personalized guidance on improving your gut health or addressing any digestive concerns, schedule a consultation with Julie Pace, Registered Dietitian at Core Nutrition Health and Wellness for a customized plan tailored to your unique needs to help you achieve optimal digestive wellness. Take the first step towards better gut health by booking your consultation today.
Making informed food choices is crucial for promoting both personal health and environmental sustainability. When we consider where our food comes from and how it’s produced, we empower ourselves to make decisions that benefit not only our own well-being but also our environment.
From Farm to Table: Understanding the Journey of Your Food
Understanding the journey of your food, from farm to table and making informed food choices, while embracing sustainability, is multifaceted and intertwines personal health and environmental stewardship. Each step in this journey involves making informed food choices that prioritize both individual well-being and the planet’s vitality.
Sustainability involves practices that uphold the ecological balance of our planet, ensuring the longevity of natural resources while promoting human health. From the selection of seeds to the harvesting of crops, every decision made by farmers contributes to the sustainability of our food system.
Informed food Choices & Sustainability
As consumers, our role in the journey is equally significant. Through informed food choices, we have the power to influence the course of our food’s journey. Opting for locally sourced, organically grown produce and supporting farmers who prioritize sustainable practices are integral steps in this process.
Also, embracing sustainability in our food journey extends beyond just consumption. It involves fostering a deeper connection with the food we eat, understanding its origins, and appreciating the efforts of those involved in its production.
In essence, sustainability is a collaborative venture that emphasizes the interconnectedness of human health and environmental well-being. By making informed food choices rooted in sustainability, we not only nourish our bodies but also cultivate a healthier planet for future generations.
Why It Matters
In today’s world, the concept of sustainability has transcended beyond buzzword status; it has become a cornerstone of responsible living. But why does sustainability matter, particularly in the context of our food choices and overall health?
First and foremost, sustainability ensures the preservation of our planet’s resources for future generations. By making informed food choices that prioritize sustainability, we mitigate the depletion of natural resources such as water, soil, and energy, safeguarding the integrity of ecosystems and biodiversity.
Also, sustainability directly impacts human health. Sustainable food systems promote the consumption of nutrient-rich foods that support overall well-being. By opting for sustainably sourced fruits, vegetables, and whole grains, individuals can enhance their diets while reducing the risk of chronic diseases.
Additionally, embracing sustainability fosters social equity and economic stability. Sustainable farming practices promote fair labor conditions and support local communities, ensuring that everyone involved in the food production chain receives fair compensation and opportunities for advancement.
In reality, sustainability matters because it serves as the heartbeat of a thriving, interconnected ecosystem where informed food choices lead to improved health outcomes for individuals and the planet alike. By practicing sustainability in our daily lives, we pave the way for a brighter, more resilient future.
Understanding Sustainable Farming
Sustainable farming, a cornerstone of informed food choices, goes beyond mere cultivation practices—it’s a commitment to nurturing the land while safeguarding the health of both consumers and the environment. At its core, sustainable farming prioritizes health by promoting agricultural methods that enhance soil fertility, minimize chemical inputs, and prioritize biodiversity.
In embracing sustainability, farmers adopt techniques aimed at conserving natural resources and reducing environmental impact. These methods include crop rotation, organic fertilization, and integrated pest management, which collectively foster healthier ecosystems and resilient food systems.
Also, sustainable farming champions the principle of “food with a story.” By connecting consumers with the origins of their food, it fosters transparency and trust in the agricultural process. This transparency empowers individuals to make informed food choices aligned with their values and concerns regarding health and environmental stewardship.
From reducing carbon emissions to conserving water and preserving wildlife habitats, the benefits of sustainable farming ripple far beyond the boundaries of the farm. It represents a holistic approach to food production—one that not only feeds the world but also nurtures the planet for generations to come.
Essentially, sustainable farming embodies the ethos of responsible agriculture, where the well-being of the land, the farmer, and the consumer converge in harmony. As consumers, embracing sustainability empowers us to support agricultural practices that prioritize health and environmental vitality, paving the way for a more resilient and nourished future.
The Impact of Your Purchasing Power
As consumers, the choices we make regarding the food we purchase and consume have considerable influence. Opting for locally sourced, in-season, and sustainably grown food not only contributes to our own well-being but also minimizes our ecological footprint. Shopping at farmers’ markets or participating in community-supported agriculture (CSA) programs are excellent avenues for making such choices.
Your purchasing decisions have considerable influence on the food system, shaping both personal health and the trajectory of sustainability. By making informed food choices, you not only nourish yourself but also contribute to the broader environmental and social landscape.
Consider the Impact of Food Choices
Every item you place in your shopping cart reflects a vote for the type of food system you wish to endorse. Opting for locally sourced, in-season, and sustainably grown products not only promotes your own health but also minimizes your ecological footprint. This conscious choice supports farmers who prioritize environmental stewardship and ethical practices.
Support Sustainable Practices
Choosing products with certifications such as organic or fair trade signifies your commitment to sustainability. These labels indicate that the food was produced in a manner that respects both people and the planet. By actively seeking out these designations, you incentivize businesses to adopt more environmentally friendly and socially responsible practices.
Embrace Sustainability
Embracing a mindset of mindful consumption empowers you to make choices that align with your values. Whether it’s opting for plant-based alternatives, reducing food waste, or supporting local farmers’ markets, each decision has the potential to drive positive change. Together, our collective actions can create a more equitable and sustainable food system for future generations.
Basically, your purchasing power extends far beyond the checkout counter—it’s a catalyst for change in the realm of food production and consumption. By leveraging this power to prioritize health and sustainability, you play a vital role in shaping a brighter and more resilient future for all.
Food Choices & Food Labels
Interpreting food labels empowers us to make informed food choices. Terms like “organic,” “free-range,” or “non-GMO” offer insights into how food was cultivated or processed. Familiarizing ourselves with label terminology facilitates decision-making aligned with our values and preferences.
Navigating food labels is crucial for making informed food choices that prioritize both health and sustainability. Here’s a breakdown of key terms and what they mean:
Organic: Products labeled as organic are produced without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). Choosing organic options supports sustainability by promoting healthier soil and reducing chemical runoff into the environment.
Non-GMO: Non-GMO labels indicate that the product does not contain genetically modified ingredients. Opting for non-GMO foods supports health and helps preserve biodiversity by avoiding genetically engineered crops.
Fair Trade: Fair Trade certification ensures that products are sourced from producers who receive fair wages and work under humane conditions. Supporting Fair Trade products promotes social equity and sustainability in agricultural practices.
Grass Fed: This label indicates that animals were fed a diet primarily consisting of grass or forage. Grass-fed meat and dairy products often contain higher levels of beneficial nutrients like omega-3 fatty acids, promoting both animal welfare and human health.
Sustainable Sourced: Products labeled as sustainably sourced are harvested or produced in a manner that minimizes environmental impact and promotes long-term ecological balance. Choosing sustainably sourced foods supports health by ensuring the availability of nutritious options for future generations.
Understanding these labels empowers consumers to make informed food choices that align with their values and contribute to both personal health and global sustainability.
Key Takeaways
To sum it up, making informed food choices involves considering various factors beyond taste and convenience. By understanding the journey of food from farm to table, prioritizing sustainability, and paying attention to label information, we can contribute to both personal well-being and environmental preservation.
Let’s celebrate National Nutrition Month® by embracing choices that go beyond the dining table, nurturing our bodies, communities, and the planet at large.
Whether your goal is to improve your health through nutrition or live a more sustainable lifestyle, we are committed to supporting you in achieving your health and wellness goals. Call or book an appointment.
