Six Emotional Truths about Weight Loss Journey

Here are some points that will prepare you for a better emotional journey towards weight loss.

• Realizing that losing weight doesn’t necessarily equal true joy: A person may not feel as happy or content as they may have expected. If you are not prepared, massive weight-loss can come as a shock. The mantra, “You are still you” can serve as a great reminder through the process. Despite the weight loss, you should continue to listen to your body everyday and decipher what’s it’s trying to tell you. Enjoying the process of weight-loss is important.

• Losing weight casts a spotlight on a person: Dramatic weight loss can bring about a certain amount of attention from others which may not be all that welcome. Yes, you will receive compliments, and glowing comments about your weight-loss which will validate your success. Although, such comments may make a person feel more exposed, or feel even ‘too personal’ for others to notice sometimes, you would wish to be left alone. It may also bring you the not so fond memories of sweat & crazy dieting.

• Losing a lot of weight can cause intense fear and anxiety:  random thoughts may cross you, “what if I gained all the weight back?” , “What if so much weight loss could invite diseases or imbalance my hormone?” Or “will I be able to maintain my weight?”These are real emotions that is hard to express or let go. It’s a fearful state of uncertainty and doubt.

• Losing weight can make a person feel vulnerable: If you have perceived yourself as a big body shaped person. A large frame may have provided you a degree of security and comfort. The society perceived you a certain way. Losing this ‘fleshy comforting barrier’ can leave a person feeling somewhat ‘vulnerable ’.

• Losing a lot of weight can lead to feelings of anger: When others notice such a dramatic physical change, it can spark a little annoyance or anger. Mainly because we now realise that the people who never gave attention or spoke to us, suddenly ask about how the weight loss was achieved. At this time not all positive comments may bring joy. We already know that liking someone due to their physical appearance, means such people are superficial. And even worse, there will be people who will say- “you don’t look healthy” or “ you have lost your glow” . It can be annoying since they have no clue what you have been through and how difficult this journey has been for you.

• Dramatic weight loss can affect relationships: You may feel tension about not fitting well in your social circle or in your relationships anymore. People around you may still have a big frame, and you are now slim. You may even become obsessed with your way of eating, exercising or sleeping and you may wish the same changes in your partner. This may create friction in your relationship. This can be quiet stressful since you may share a common place to eat, sleep and spend your day together.

So what can you do to combat these emotional challenges?

• ‘Don’t play the “compareslager” game- stop comparing and instead focus on yourself. Focus on your health internally than on superficial weight-loss gains. When we compare, we start unconsciously seeking for instant gratification to fill the void for things we lack. That could mean buying fancy perfume or shoes, spending money on salon, purchasing gym gears which not necessarily is required to feel beautiful. And worst to over indulge in things we already know would sabotage our weight loss goals.

• Remember losing weight may not automatically give way to self-confidence, and this shouldn’t be expected. You will fit into your desired clothing’s, YES! But it’s not a road to self- confidence. You got to look within for your strengths and how you can empower yourself more effectively to meet daily challenges. Being thinner won’t make a person perfect. Reflection on your past actions and self-awareness will help you change for better and give you more confidence to stick with your goals.

• Lose the mindset that weight defines a person. Now even if you have lost the weight, maintaining the weight is the hard part. And the only way you can do this is by focusing on healthy lifestyle, and good habits. When your focus shifts, you will also make progress in your other areas of life beyond weight maintenance . You will focus on making small shifts in your overall lifestyle. Think of losing and maintaining a healthy weight as a lifestyle, which implies a lifelong commitment. A journey that never ends and you got to be patient with yourself.

• No two people have the same journey- Reminding yourself , we all have our own journey to cover. When your people are still at the same place and you have moved on, you must remind yourself that we all have our own paths. To stay patient, kind and understanding is important. Tell yourself – “ I do me and you do you” . This will overcome friction and instead will be a more empowering journey for both.

• Find your own community- Join a club, find an accountability coach, mentor or use the company of a friend who has lived your journey. Having a person to talk and share your emotional turbulence and anxiety from time to time can be so helpful. There is nothing selfish about seeking support. Remember this!

• Set aside some time for self-reflection. Physical activity and constantly thinking about calorie control can take a mental toll on a person every now and then. Meditation, deep breathing and some quiet time can help a person restore balance and keep negativity at bay during low points. Specially times when you feel like the only one healthy amongst your peers and family. It’s ok to stay low and keep doing your thing. You know where you are heading to and the person you are becoming. And lastly love yourself all along no matter what.

Zinc guide on a plant based diet. 

A SIMPLE GUIDE TO FOLLOW.

Are you a new Vegan or started making a plant dominant diet? And you can’t put your head around the different nutrients that you need to focus on. I get it! I was there many  years ago. In simple terms, Zinc is important for healthy functioning of our body. It is useful for strong immunity, promotes making of DNA, supports normal growth and development in children, fertility in women and  promotes wound healing. 

Deficiency of zinc can lead to diarrhea, stunted growth, impotence, depressed immunity, eye and skin lesions and even hair loss. Too much zinc isn’t good either. Best is to get a blood work done by your general practitioner to monitor your zinc level specially if you are  Vegetarian, Vegan or predominantly Plant based. 

Common sources of Zinc

Great sources of zinc can be plant based yoghurts, plant based milks, cooked wild rice, lentils, pine nuts, cooked tempeh,  cashew butter, tofu (set with magnesium chloride or calcium sulphate), tahini, cooked chickpeas, black eyed beans, split beans, soya nuts, wheat germs, pumpkin seeds and more. 

If you consume a plant diverse foods, you will most likely get your daily value (DV%). The recommended daily intake of zinc for adults is 8 milligrams for women and 11 milligrams for men, regardless of age. The guidelines may need to be adjusted for older adults to ensure they are getting enough zinc. The body does not have much ability to store zinc, so regular intake is important. 

Why Zinc absorption can be a concern? 

There are few reasons for zinc deficiency. 

1. People who drink alcohol might have low zinc. Its because alcohol reduces zinc absorption. 
2. Other at-risk populations include people with dietary and disease factors that also affect zinc status such as irritable bowel syndrome, Crohn’s disease, gastrointestinal disorders and liver disease; women facing food insecurity; or women with certain dietary restrictions, such as vegetarians or vegans who don’t eat enough zinc rich foods.
3. People consuming high level of Iron Supplements. A good idea is to take supplements in between meals to avoid interference of zinc absorption from food sources.
4. Zinc in certain food sources can be bound to phosphorous in compounds called phytates. To reduce the amount of zinc bound to phytates found mainly in seeds, legumes and grains; you can soak, sprout, ferment, or blend food to make zinc more available for absorption.
5. Lastly, zinc from plant foods are less readily absorbed than zinc from animal derived sources. So a clear focus should be on  sources of zinc and include them in your diet. 

So what could be the best way to increase zinc absorption?

Simple cooking techniques such as soaking, sprouting, fermenting and blending can enhance zinc absorption. These methods may also reduce gas, bloating and make digestibility of beans and legumes easier on the stomach. Focus on zinc rich foods as mentioned above in your cooking daily. And avoid lifestyle risk factors as mentioned above. 

Write to us if you would like to learn about any other topic. Your feedbacks and comments means a lot. 

 Note: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.

source- https://pubmed.ncbi.nlm.nih.gov/33599941/

also check our latest blog recipe healthy burger patties 

Can I get enough protein from a plant-based diet?

Protein is the most important nutrient; the more, the better. This is the core belief that the meat and dairy industry has engrained in us.

In simple terms, proteins are important for the health and growth of the body’s cells and tissues. A total protein test measures the amount of protein in your blood and can indicate if low or high. These can be beneficial to learn more about kidney, liver diseases or malnutrition. This is to cover the grounds for people who highly doubt their protein intake if they stick to a limited diet. In the modern day and age, developed and developing countries do not have protein deficient population.

The World Health Organization (WHO) sets the Safe Level of Protein (SLP) intake at 0.83 g per kilogram per day, which is expected to meet the protein needs of 97.5 per cent of the world’s healthy adult population. The range may vary from depending on your age, activity and special health conditions. But it’s ideal to aim for 1.8 grams per body weight to factor in that the protein in plants is slightly less bioavailable than animal protein.

For example, if you weigh 70Kg then your daily protein goal would be 1.8 x 70 = 126 g. But if you are an average person then you can use .8grams per kg of body weight to know how much protein you need every day.

The plant protein is an important nutrient because it also holds in a lot of prebiotic fiber, vitamins, minerals and phytochemicals. A varied whole foods plant-based diet of Tofu, Tempeh, whole grains, vegetables, and beans can easily meet your daily protein needs, without the risks of animal products. It’s easy to get all the protein you need without eating meat, dairy, or eggs.

In fact a study was done by BMJ (British Medical Journal) which concluded that substituting high quality plant foods such as legumes, nuts, or soy for red meat might reduce the risk of Coronary Heart Disease (CHD). Substituting whole grains and dairy products for total red meat, and eggs for processed red meat, might also reduce this risk. 

Top Plant based protein sources that you can include in your daily diet to meet your protein needs are Tofu, Legumes (lentils and beans)Tempeh, Seitan, Whole grains such as quinoa, teff, buckwheat, oatmeal, whole wheat and millets.

Some amazing benefits of plant protein are

• Reduced risk of heart diseases– Consuming plant-based protein reduces risk of early death from any cause and from heart disease, according to a meta-analysis published in The British Medical Journal.

• Reduced risk of other cardiovascular diseases– Consuming plant-based protein reduces risk of early death from any cause and from heart disease, according to a meta-analysis published in The British Medical Journal.

• Help protect against Osteoporosis – High protein intake is known to encourage urinary calcium losses. Plant-based diets, which provide adequate protein, can help protect against osteoporosis. Calcium-rich plant foods include leafy green vegetables, beans, and some nuts and seeds, as well as fortified fruit juices, cereals, and nondairy milks.

• Cancer– Although fat is the dietary substance most often singled out for increasing one’s risk for cancer, animal protein also plays a role. Specifically, certain proteins present in meat, fish, and poultry, cooked at high temperatures, especially by grilling and frying, have been found to produce compounds called heterocyclic amines. These substances have been linked to various cancers including those of the colon and breast. Long-term high intake of meat, particularly red and processed meat, is associated with significantly increased risk of colorectal cancer. The World Health Organization declared red and processed meats “carcinogenic to humans” (cancer causing) and observed an increased risk for pancreatic, stomach, and other cancers.

• Impaired Kidney Functions– When people eat too much protein, it releases nitrogen into the blood or is digested and metabolized. This places a strain on the kidneys, which must expel the waste through the urine. High-protein diets are associated with reduced kidney function. Over time, individuals who consume very large amounts of protein, particularly animal protein, risk permanent loss of kidney function. So focus on plant based protein because they have fiber, they have many vitamins and minerals and they lack cholesterol and saturated fats. 

Stay tuned to learn a delicious whole foods plant based protein rich recipe coming  on our blog soon.

Note: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.

source- https://pubmed.ncbi.nlm.nih.gov/33599941/

also check our latest blog recipe healthy burger patties 

How do I get Omega 3 fats on a Whole food Plant based Lifestyle??

Facts on omega 3 

These are essential fats—the body can’t make them from scratch but must get them from food. Omega 3 fatty acids are categorized in 3 types. Namely ALA, EPA & DHA. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts.  

Two crucial ones — EPA and DHA — are primarily found in certain fish. But where do fish make Omega 3? Do they make Omega 3? I will discuss this below.  ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant and nut oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish. 

Health Benefits of Omega-3 Fatty Acids

Blood fat (triglycerides) -It has shown to lower elevated triglycerides. Having high levels of this blood fat puts you at risk for heart diseases and stroke. However, taking Omega 3 will not cure your heart disease but if not clubbed with Preventive care — including regular check-ups, a healthy diet, and exercise— then it is your best bet. 

Rheumatoid arthritis -EPA+DHA may curb stiffness and joint pain.  Omega-3 dietary supplements seem to boost the effectiveness of anti-inflammatory drugs.

Asthma- A diet high in omega-3s lowers inflammation a key component in asthma.

Alzeihmer’s diseases and Dementia -Some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia, and have a positive effect on gradual memory loss linked to aging. But that’s not certain yet. 

So do I need to eat fish in order to get Omega 3? 

Fish oil contains the omega-3 fatty acids docosahexaenoic acid, commonly known as DHA and eicosapentaenoic acid, or EPA. The  fish itself gets its DHA  & EPA from algae found in the ocean.  Typically aquatic plant of a large group that includes the seaweeds and many single-celled forms containing chlorophyll.

The algae are eaten by smaller marine life such as copepods, “and those are eaten by slightly larger fish. The DHA gets passed along the food chain, all the way up to the biggest fish. In the wild, big fish that have lots of DHA may also have contaminants such as mercury or PCBs in their tissue.

What are PCB’S? These are toxic, man-made, organic chemicals that have dangerous effects on the environment and our health. PCB persist in the environment for long periods and can travel over great distances through air, water and migratory species across international boundaries.

Our oceans are a mess right now. The rate of depletion, human-induced extinction, and environmental degradation in our oceans is most likely “greater than anything witnessed on land,” as described in one of the reports by the United Nations Environment Programme.

So now you may think, shouldn’t I think about my own health or what difference can I make eating no or less fish? Well, I guess you are not the only one thinking about this question right now so it means if we all just take the ownership and our own responsibilities, we can help our own health better along with our  oceans.

Nature is very charismatic and nurturing. It has given us everything we need to thrive and live provided we learn to live in sync with nature and not against it. Our body needs Omega 3 but what source are considered the best WHEN IT COMES TO REDUCING OUR LOAD ON THE FISHING INDUSTRY AND PREVENT US FROM THE TOXICITY THAT FISH  MAY CARRY? Safest source you can opt for in order to get sufficient Omega 3 are from Algae oils. 

What dietary foods provide omega-3s that a wholefoods plant based/ vegetarian or vegan person can eat?

Omega-3s are found naturally in some foods and are added to some fortified foods. You can get adequate amounts of omega-3s by eating a variety of foods, including the following:

• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil, soybean oil, and canola oil)
• Fortified foods (such as certain brands of  yogurt, juices, milk, soy beverages, and infant formulas)

The American heart association does not recommends Omega 3 supplements for people who do not have a high risk of cardiovascular disease. In fact studies have shown greater benefit from getting omega-3s from food as opposed to supplements.  

What are some of the creative ways I add Omega 3s in my and my family’s diet?

I add freshly ground flax seeds to my meals. You can buy whole flaxseeds at a natural-food store, keep them in the refrigerator and grind a half-cup or so at a time, using a blender or coffee grinder. Every day, sprinkle a tablespoon on cereals, salads, potatoes, rice or cooked vegetables.  I even add to my roti flour mix. The seeds have a nice, nutty taste. 

Walnuts also contain omega-3s. I tend to soak a handful at one time and in the morning drain and store them in a glass jar in the fridge for weekly use in my meals such as toppings on- salads, blend in smoothies, raw snacking or adding to my oatmeal’s. Sometimes I use walnut oil on salads. 

Green vegetables such as Brussel sprouts or other cruciferous vegetables have some fats in them and although they are small amount, they are all Omega 3 fats. One green vegetable – purslane (Portulaca oleracea), a wild green with fleshy leaves that you may recognize as a common garden weed is also a good source of Omega 3. So basically eat more of your nuts and greens. Fortified foods like I mentioned above may also have omega-3s. You have to check labels to know better. 

Let’s talk balance- critical to balancing Omega 3 and omega 6 ratio. Because no matter how much of Omega 3 you may eat, if your Omega 6 consumption is too high, your body will not utilize Omega 3. 

We already learnt a lot about Omega 3s. Now Omega 6  fats are also healthy unsaturated fats. Omega-6 fats play an important role in regulating our genes and promoting immune health and blood clotting.

Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets now the ratio is 15/1-16.7/1.

Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved. This shift has lead to many pathogenesis of diseases. Hence, we have to stay aware to increase the Omega3 and decrease the Omega6 aiming to get get create a balance. How can you practically start focusing on this balance?

4 ways to get in Omega Balance starting now? 

• Eat more of Plant. Eat more plant derived Omega 3 sources as mentioned  above.
• Swap your oils. Use low to moderate amount of olive oil, sesame oil, nut oils, seeds oils  and canola oils. they are naturally low in Omega 6. Avoid  soy, corn, cottonseed, safflower and sunflower oils, which are packed with omega-6 fats.
• Read ingredients lists carefully. Most commercial salad dressings and mayos contain the omega-6-rich oils  and so does many crackers, breads, pasta sauces and granola bars.
• Find uses for flax. Many ideas I have shared above.

Note: Always consult your GP/PHYSICIANS for any medical advice. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.

source- https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#:~:text=The%20three%20main%20omega%2D3,in%20fish%20and%20other%20seafood

Check our new blof on B12 if you haven’t yet. https://nurtureyourselfnow.com/do-i-need-vitamin-b12/