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Vilma's Wellness

Bring more of what you want into your life

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Why Diets Don’t Work?

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. The world populace has reached its highest weight in history. About half of people are overweight; one-third are obese.
Continue reading HERE

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Vilma's Wellness

What is Adrenal Fatigue?

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For years you have been trying to improve your health, lose weight and feel full of energy. Science tells us that losing weight is 80% diet and 20% exercise.

Is body weight just a mathematical calculation of calories?

Most people still believe that body weight is simply a matter of calories in via diet versus calories out via exercise.

But the truth need not be too mysterious or perplexing. The explanation that frequently makes far more sense is Adrenal Fatigue [...] and for part 2 [...]

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Vilma's Wellness

10 effective ways to quickly start losing weight after menopause

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What is it about menopause that makes it so hard to keep off the weight?

Gaining weight is so common after menopause. “On average, women put on 1.5-4 pounds per year after age 50”, says Lauren Streicher, MD, an Associate Clinical Professor of Obstetrics and Gynecology at Northwestern University’s medical school, The Feinberg School of Medicine. [...]

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Vilma's Wellness

Fibrous Foods that are Good for Your Gut and Mood

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Most disease originates in your digestive system. This includes both physical and mental disease.

Your gut serves as your second brain…
…and even produces more serotonin – known to have a beneficial influence on your mood – than your brain does. It’s quite possible that this might be one reason why antidepressants, which raise serotonin levels in your brain, are often ineffective in treating depression, whereas proper dietary changes often help.

A big part of our emotions are probably influenced by the nerves in our gut [...]

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Fiber Content of Foods in Common Portions

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A high fiber diet can help keep fuller, lose weight, lower cholesterol, control blood sugar (soluble fiber), prevent constipation (insoluble).
I suggest to aim for 30-45 grams (g) of total fiber each day –or 10-12 grams per meal, and 3-4 grams per snack, choosing foods from all the categories listed here. Increase your fiber intake gradually, over 2 or 3 weeks, so your system can adapt to the added bulk without discomfort. Drink plenty of fluids, at least 6-8 cups of caffeine-free liquid daily.
For a full list of foods, please refer to this chart

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Vilma's Wellness

Glycemic Index and Glycemic Load for 100+ foods

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Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic load, the less it affects blood sugar and insulin levels. 

                       



Photo traumadolls.com


UNDERSTANDING GLYCEMIC LOAD


The Glycemic Load is the most practical way to apply the Glycemic Index to dieting, and is easily calculated by multiplying a food's Glycemic Index (as a percentage) by the number of net carbohydrates in a given serving. Glycemic Load gives a relative indication of how much that serving of food is likely to increase your blood-sugar levels.

GL = GI/100 x Net Carbs

(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

As a rule of thumb, most nutritional experts consider Glycemic Loads below 10 to be "low," and Glycemic Loads above 20 to be "high." Because Glycemic Load is related to the food's effect on blood sugar, low Glycemic Load meals are often recommended for diabetic control and weight loss (source: Self Nutrition Data)

 
Here is a list of the glycemic index and glycemic load for more than 100 common foods [...]

Or you can easily search for your food GL [...]

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Food Substitutions For Healthy Cooking

Many traditional recipes can be well adapted into grain free and sugar free meals, I do it all the time, it is just key to know what ingredients need substituting and what to use in replacement. It is also great to have a list of substitutions for those who have allergies or eliminate certain foods or personal reasons.
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Cows milk with
:
Coconut milk
Goat’s milk
Almond milk
Hemp milk
White Flour (one cup):
1/4 cup coconut flour – double or triple the eggs
1/4 cup almond flour – double or triple the eggs
Sugars
Honey
Maple syrup (great for brown sugar substitutions)
For Molasses use either honey or maple syrup
Coconut palm sugar
Butter
Olive oil
Coconut oil
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice (for replacing 1 stick of butter, or 8 tbsp)
Coconut ghee (there is still butter in ghee, but it is in a purified form)
Yogurt (baking purposes)
Unsweetened applesauce
Fruit puree
Coconut cream
Sour Cream
Coconut milk with a few drops of lime juice
Whipping Cream
Coconut cream with either 1 tsp of vanilla or 1/2 tbsp of maple syrup,or both if you are wanting more flavor
Chicken Eggs (for those with allergies)
Quail eggs
Duck eggs
3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder or for more egg substitution options
Corn Starch
Arrowroot
Potato Starch
Tapioca flour
Soya Sauce
Coconut Aminos
Pasta Noodles
Spaghetti Squash
Julienne Zucchini
Kelp noodles
Sweet potato noodles
Arrowroot noodles
Bean noodles
Oils (vegetable or canola)
Olive oil
Coconut oil
Macadamia nut oil
Hemp oil
Rice / grains
Shredded cauliflower
Jicama
 
Source:
Offthegrain.com

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Vilma's Wellness

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We all accumulate so much junk mentally, emotionally, and physically on a daily basis and it is imperative to allow yourself the time to rest, reset, and recover – a bit like rebooting your computer. Why? Because in our modern world, it’s likely that you suffer from some sort of hormonal imbalance characterized by signs as burnout, anxiety, insomnia, or weight gain.

One of the most frequent questions I get asked is: What would I recommend to help the body repair itself?

First and foremost, I suggest that people begin by cleansing the body; clearing out the congested hormone receptors and resetting key hormones – and all our body functions, by taking a break and giving the body a full detox [...]

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Vilma's Wellness

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Having a holiday of eating and binging does not mean don’t eat the next day, it just means you need to clean it up. Overdoing the alcohol and food wreaks havoc with your body.

First of all – stop as soon as you can and forgive yourself. The past is gone, the future didn’t come yet, so live today. Eliminate processed food, desserts and rich foods for at least 3 – 7 days. Take vitamin C, which helps cleanse your liver, sweat in a sauna or a steam room to cleanse your skin and pores. Sweat through exercise. That is always the best detox for body and mind, and a healthy weight loss cleanse [...]

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Vilma's Wellness

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Cravings are our body’s way to communicate and tell us that something is out of balance in our body. For instance, when you eat salty food, you are most likely to crave sweets and vice versa.

Cravings could be a signal that you are lacking nutrients. We are living in time where there is a large population of people who are overweight, but malnourished. Finally, several studies have suggested that eating a diet lacking in variety can lead to more food cravings.

What else is causing your cravings? There are many additional theories: Blood sugar imbalance, emotional factors, and hormones to name some.

Instead of ignoring or trying to punish yourself for having a craving, try to substitute it with something healthy.

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