Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about the benefits of blueberries for weight loss.You may have been seeing a lot more about blueberries popping up on your weight loss and healthy eating radar as one of those “superfoods.” As more and more research is done into the science of clean, healthy eating, it is becoming increasingly more obvious just how many health benefits Mother Nature packs into natural foods. Blueberries are an excellent example of a perfectly organic, all natural powerhouse of benefits.
Blueberries are superfoods for good reason. They are packed with the antioxidants your body needs to combat free radicals absorbed through food, chemicals, and the environment. These free radicals can compromise your immune system and may even result in the failure of the immune system.
The Blueberry Role in Losing Weight
Blueberries are also great sources of fiber. Fiber is important for weight loss because its slow absorption into your body makes your metabolism go into overdrive. The more fiber you consume, the more your metabolism has to work and the longer you will fill full. Fruits high in fiber, like blueberries, can be a great support for your weight loss plan because feeling full and satisfied helps keep those snack cravings at bay.
Blueberries are loaded with Vitamin C, a nutrient essential to your body overall health and in the repair of body tissue. Vitamin C is critical in helping wounds heal and muscles repair. It is also a key nutrient to supporting a healthy immune system.
Blueberries are one of the fruits low in sugar content. Nearly all fruit contains some level of natural sugar, called fructose, and, while it is better for you than artificial sweeteners or refined sugar, too much will cause your body to store it as fat. Blueberries make a great fruit to use in your oatmeal, smoothies, or shakes because they add little sugar.
In addition to, and partly because of their low sugar content, blueberries are also a low-calorie fruit. They are perfect for adding texture, flavor, and sweetness without affecting your caloric intake.
These little berries are versatile and powerful. Do not be fooled by their size, because they are packed with essential nutrients and vitamins that are beneficial and necessary for a healthy life. Pick up some blueberries and add a little sweetness to your meals!
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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