The Surprising Health Benefits of Cinnamon

The Surprising Health Benefits of Cinnamon

Mother Nature, as they say, has an answer to just about every health problem that we humans may encounter. When it comes to weight loss, one of the solutions Mother Nature offers is cinnamon. Cinnamon isn’t usually what comes to mind when thinking about weight loss, but its effects have actually been shown to contribute to this goal of losing weight.

February 12, 2021 — Dr. Jason Olafsson
Top 5 Foods That BURN FAT!

Top 5 Foods That BURN FAT!

Nearly half of Americans are actively working toward a weight loss goal and with an abundance of weight loss programs and theories available, no two journeys are the same.  Navigating your options and deciding where to begin can be tricky.  Nutrition is the perfect place to start for your weight loss journey and is going to help you see the most rapid results.  Let’s look at 5 of my favorite fat blasting foods that you need to incorporate into your diet.

Grass Fed Beef

Am I really suggesting red meat?  Absolutely!  I am also suggesting you become a bit of a snob about the type of red meat you indulge in.  Skip the lower grade beef and invest in a quality beef that is grass fed.  Grass-fed beef naturally contains much higher levels of CLA (conjugated linoleic acid) than grain fed beef. The CLA is known to contribute to weight loss and is often used in supplements promoting weight loss.  This is a wonderful, natural source. This beef also contains quality protein as well as vitamins A, B and D.  In addition, grass-fed beef contains a more desirable ratio of anti-inflammatory omega-3 fatty acids to omega-6 fatty acids than grain fed beef.

Green Leafy Vegetable

Vegetables such as kale, arugula, spinach, collard greens and romaine are rich in Vitamins A, C, E, and K.  Vitamin C helps lower cortisol, which is known for turning on fat storage.  These vegetables are also loaded with other essential nutrients and minerals including iron, fiber, magnesium, and potassium.  The iron is going to help boost your energy.  The extra fiber helps regulate your appetite and even promotes healthy levels of estrogen in the body. [1]   

Grass Fed Butter

Yes, you can eat grass fed butter and yes, it is a healthy fat.  It is important to recognize that not all butters are created equal and we need to be selective about what we consume.  Grass-fed butter is loaded with healthy fat and nutrients. The quality and amount of healthy fat and nutrients are determined by the source of food the cow ate.   The fatty acids provided are derived equally from the feed for the cow and the microbial activity in the rumen of the cow.  A frequently recognized fatty acid, known for contributing to weight loss, found in grass-fed butter is CLA (conjugated linoleic acid).  Butter can range in color from white to yellow.  Yellow butter is recognized as healthier because the color is a result of an animal being grass fed and an indicator that the cow is getting a diet rich in beta-carotene.  Grass-fed butter contains zero carbs, zero sugars, and zero trans fats.[2]

Fermented Foods

If your goal is to lose weight, or maintain a healthy weight, do not leave fermented foods out of your diet.  Some healthy fermented foods to include: Kefir, kombucha, sauerkraut, pickles, miso and kimchi.  Fermented foods promote healthy gut bacteria that helps keep the digestive system strong and fights unwanted bacteria notorious for slowing down weight loss.  These tasty foods are known for containing natural anti-oxidants, are anti-inflammatory, promote lower blood pressure and even anti-microbial and anti-fungal.[3]  

Coconut Oil

Medium Chain Triglycerides (MCTs) are absorbed and utilized differently than long-chain triglycerides.  They are known for promoting fat burning and even potentially reducing the time it takes an individual’s body to transition from sugar burning to fat burning.[4]  An excellent natural source of MCT oil is Coconut Oil.  It is imperative to select quality products, with virgin, unrefined and organic being your best option.  In addition to MCTs, coconut oil also contains caprylic acid, a fatty acid credited for antibacterial, antifungal and anti-inflammatory properties.[5]   Our nutrition specialists will teach you how to incorporate these 5 fat burning foods into your diet to optimize your weight loss. Call Custom Health Centers at (844)789-8446 today or click here to schedule your free consultation!


Medically reviewed and written by:

Dr. Jason Olafsson D.C.

Founder & CEO Doctor of Chiropractic Life University

References

[1] https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596709/

[3]  https://www.ncbi.nlm.nih.gov/pubmed/28945458

[4] https://www.ncbi.nlm.nih.gov/pubmed/30049949

[5] https://www.healthline.com/health/caprylic-acid-coconut-oil, https://www.ncbi.nlm.nih.gov/pubmed/29951312

February 12, 2021 — Dr. Jason Olafsson
The Most Effective Exercise for Weight Loss

The Most Effective Exercise for Weight Loss

You may have heard of the term “HIIT” workout but never understood what it means, or its purpose. HIIT, or High-Intensity Interval Training, is a powerful tool for weight loss, especially if paired with a low-carb diet.

What is it?

HIIT is a style of exercise in which you alternate between quick, intense exercise spurts, into a short and less active recovery period. The idea of this switching between low and high-intensity intervals is to keep your heart rate up.

What Happens During HIIT Workouts?

When performing the high-intensity intervals, your body will begin to demand more oxygen, creating what is known as, excess post oxygen consumption (EPOC). In addition to the demand for more oxygen, after doing a HIIT workout, there is an incredible shift in hormones.  The body reduces the amount of cortisol, the stress hormone usually released in long-duration cardiovascular exercise, instead releases growth hormone which helps to have anti-aging and weight loss effects. Due to this incredible hormone shift and the oxygen shortage, studies say that HIIT increases your metabolism for the next 48hrs. That’s right! You will still be burning calories for the next two days after your HIIT workout!

How Do I Get Started?

In addition to all of the great hormone and metabolism benefits, the great thing about HIIT workouts is convenience. HIIT training requires no expensive equipment and can be done almost anywhere! Most HIIT workouts can be done in 30-mins or less, making it easy to fit in a busy schedule. Here is an advanced 30-minute HIIT workout we created for you! Note: If an exercise is too intense for you, accommodate. For example: If you are just getting started with working out and all of this is looking too daunting but you still want the benefits of HIIT training mentioned above, I recommend that you just take a walk.  For 30-60 seconds, walk fast followed by 30 seconds of slower walking. This will give you some of the benefits of HIIT training and allow you to build your endurance.  When this becomes too easy, gradually increase the intensity until you are able to move to more advanced workouts.  

Circuit One (High Intensity)

Burpees - 60 seconds

Crunches - 30 seconds

Squats - 60 seconds

Rest  - 30 seconds

Circuit Two (High Intensity)

Jumping Jacks - 60 seconds

Flutter Kicks - 30 seconds

Run fast in place - 60 seconds

Rest - 30 seconds

Repeat 5 times

  After completing your HIIT workout, it is important to hydrate and stretch! At the beginning of working out like this, you may feel very sore and tired after the exertion of energy you put your body through. You should also replenish it with proper nutrition and supplements. Ready to try a HIIT workout but need proper training? Our health coaches, are here to help! Call us at (844) 789-8446 and let’s get you feeling like a new and healthier you!
Medically reviewed and written by:

Dr. Jason Olafsson

February 12, 2021 — Dr. Jason Olafsson
Small Changes That Have a Big Impact on Weight Loss

Small Changes That Have a Big Impact on Weight Loss

When it comes to weight loss, it’s often the smallest actions that make the biggest difference. Simple, consistent changes are more sustainable than restrictive diets or massive lifestyle overhauls, meaning they more effectively trim your waistline. Whether you want to lose 10 pounds or 70, here are four practical adjustments you can make today.

4 Easy Ways to Work Towards Weight Loss

1. Drink Water Instead of Soda

One 12-ounce can of Coca-Cola® contains 140 calories, all of which come from refined sugars. Water, on the other hand, is zero calories. It is also responsible for digestive system function, temperature regulation, and other vital bodily processes. Additionally, studies suggest that increased water intake can increase metabolism by almost 30%, making it a crucial part of your weight loss regimen. If you’re worried you’ll miss the flavor of soda, try adding a slice of lemon, a handful of cucumbers or some mint leaves to your glass for a refreshing, low-calorie beverage.

2. Take the Stairs Instead of the Elevator

Looking to burn a few extra calories throughout the day? Our health coaches recommend skipping the elevator in favor of the stairs. Stair climbing requires around eight to 11 kilocalories (kcal) of energy per minute. Thus, two flights of stairs per day could help you lose six pounds over one year.

3. Eat at Home Instead of Eating Out

Restaurants tend to serve fattier, greasier foods than the ones we prepare at home. Also, their portions are larger, so even if you order something nutritious, you may still overeat. To avoid these extra calories, try to eat in more than you eat out. If your friends ask you out to dinner, invite them to your place for a homecooked meal. If you normally get takeout every day, pack healthy lunches instead. Visit our website for delicious, healthy recipes.

4. Indulge in Natural Sweets Instead of Processed Ones

Just because you’re trying to lose weight doesn’t mean you have to abandon your sweet tooth. Try swapping out cookies, cakes, and other fatty desserts for natural, low-calorie alternatives. For example, instead of ending your meal with a bowl of ice cream, eat some fresh strawberries. Not only does the fruit have fewer calories, but it’s also packed with essential nutrients like fiber, manganese, and vitamin C.

When choosing desserts, also keep an eye out for artificial sweeteners. These ingredients, while low-calorie, have been shown to increase appetite and trigger additional sugar cravings. Hence, they can cause long-term weight gain.

Weight loss should be a fulfilling journey, not a daunting task. For more sustainable, waist-trimming habits, call our health coaches at (844) 789-8446 or visit our contact page. Click here to schedule a consultation for your 60-day customized weight loss plan.\


Dr. Jason Olafsson D.C.

Founder & CEO
Doctor of Chiropractic
Life University


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February 10, 2021 — Dr. Jason Olafsson