Top 5 Foods to Support Kidney Health

Archives for July 2016

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The CDC reports that 1 in 3 Americans are at a risk of developing kidney disease.

Kidney health is least talked about and many are not aware of the risk factors. Diabetes, high blood pressure or a family history, may put you at a risk.

Others include frequent kidney stones, smoking, obesity and heart disease.

Luckily, with a few healthy lifestyle hacks and by eating healing foods you can lower this risk.

Top 5 Foods to Eat for Healthy Kidneys

1. Berries

3 factors in berries promote kidney health. They are:

  • antioxidants
  • anti-inflammatory agents and
  • phytonutrients

A study found that blueberry antioxidants reduce stiffness of blood vessels. This helps lower high blood pressure which is critical for kidney health. They're also low in sodium and contain minerals for healthy blood pressure.

Also, red anthocyanins in raspberries are inflammation fighters. They reduce inflammation and also lower the risk of cancer in cells.

Likewise, nutrients in Cranberries like flavonols, and phenolic acids help prevent urinary tract infections. These nutrients prevent the bacteria from attaching to the urinary tract. This protects from infections, and the possible burden to kidneys.

2. Red grapes

Resveratrol is an antioxidant in grapes that gives them the characteristic red color. This compound reduces oxidative damage and prevents injuries to kidneys.

Studies show that resveratrol reduce injuries to kidneys caused by high blood sugar levels.

A rat study showed that taking resveratrol prevented damage to kidneys. It also reduced unwanted protein load for kidneys in diabetic rats.

3. Cruciferous vegetables

Cruciferous vegetables include cauliflower, broccoli and cabbage. Eating a cup of these veggies at least 2- 3 times a week protects your kidney.

Cabbage for instance, contains a compound called sinigrin, which helps fight cancers of kidney.

4. Bell peppers

Red bell peppers are low in sodium and potassium. They're ideal for patients with kidney problems.

Red bell peppers are rich in vitamin C and antioxidant lycopene. Both these nutrients are strong antioxidants that fight cancer and inflammation.

5. Onions

Onions are rich in an antioxidant called quercetin. Quercetin helps improve blood circulation to all organs. It helps relax the blood vessels, lower blood pressure, and supports kidney function.

In short, eating lots of fruits and vegetables is great for your kidneys.

According to a study eating salad vegetables at least 2 times a day lowered the risk of kidney cancers by 40%.

Here are a few other things you should be aware of when it comes to your kidney health.

5 Things on Your Kidney Health To-Do List

DO Eat more fiber. 

Dietary fiber helps in weight loss, improves your blood sugar, blood pressure and cholesterol. All these factors play a role in maintaining kidney health.

DO Lower your salt intake.

Too much salt harms your kidneys. The recommendation is to consume 2400 mg of sodium per day.

Salt and sodium are not interchangeable terms. One teaspoon of table salt =2325 mg of sodium.

Avoid products with added salt and packaged dinner. Always check canned foods for the sodium content.

DO Watch your protein intake.

Too much protein can tax your kidneys and make it work hard. Reduce eating protein like beef, meat, and dairy.  Recent studies reveal that plant proteins are better than animal proteins for kidneys.

A study showed kidney patients who ate more plant proteins lived longer.  They had a 33% reduced risk of death by eating plant proteins.

DO Choose organic.

Choose organic whenever possible. This reduces toxins and pesticide residues in your food. It also avoids the unwanted burden to your kidneys.

DO Limit oxalate-rich foods

Some people get frequent kidney stones than others. This is because their body absorbs excessive amounts of oxalates from food than others. This results in frequent kidney stone formation.

Avoiding foods rich in oxalates prevents this  risk.

Foods rich in oxalates include spinach, rhubarb, beets, bran flakes, nuts, potato chips.

Drink plenty of fluids to stay well hydrated. Water is a simple way to flush out all the toxins in your body and water is like a helping hand to your kidneys.

Yours in Health,

Danette

P.S. Please share this with your friends and don't forget to leave me a comment below.

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Been on a diet and starting to really miss eating bread? Maybe you've kicked sandwiches for lunch, opting salads and stir-fry’s instead.

What if you could bring that sandwich back into your day? The great news is you can – as long as you choose Ezekiel bread instead of regular whole wheat bread.

But, why is it better for you?

What Is Ezekiel Bread?

Ezekiel bread, also sometimes referred to as sprouted bread, is bread that's made from sprouted grains. The grains are soaked and then baked to form a higher fiber bread that ranks low on the GI index.

How Ezekiel Bread Differs

Most conventional ‘whole wheat’ breads list top ingredients like refined wheat or whole wheat flour. This makes these breads a gluten powerhouse and something you’ll want to avoid. You don't have to have Celiac disease to be affected by modern wheat.

Gluten has been associated with:

  • Intestinal issues
  • Total body inflammation
  • Migraines
  • Increased risk for disease

Avoiding wheat is a wise strategy and it's modern form is much different than it used to be.

Ezekiel bread is different.

It's made using cereal grains like millet, barley, and spelt. It also typically includes legumes too.

This make-up means that the bread is high in fiber and offers more protein than your average slice of bread.

Plus, during the sprouting process that happens before the bread is prepared, the grains actually become MORE nutritious.

How's that possible?

Sprouting helps increase the availability of the nutrients found in the grains and it reduces the number of anti-nutrients the grains contain.

Anti-nutrients are produced by the grain to deter other animals from eating them in the wild. This can prevent the absorption of the nutrients found in the grain.

When you sprout the grains, you destroy these anti-nutrients, making them safer and healthier to eat.

Sprouted grain bread is rich in vitamin C, vitamin B2, B5, and B6.

Ezekiel bread has all 9 essential amino acids, making it a complete source of protein.

The Nutritional Profile

A slice of Ezekiel bread will provide you with around

  • 80 calories
  • 0.5 grams of dietary fat
  • 15 grams of carbohydrates (3 of which are fiber)
  • 4 grams of protein.

Even better is that this bread contains no sugar.

Compare this to your average slice of whole wheat bread, which contains

  • 100 calories
  • 0 grams of fat
  • 22 grams of carbohydrates (2 of which are dietary fiber)
  • 3 grams of protein.

Now, the two nutritional profiles seem relatively alike, right?

One BIG difference is regular wheat bread has anywhere from 4 to 15 grams of sugar per slice. Ezekiel bread does not. This make a world of difference and is one big reason why you can add this Ezekiel bread back into your diet.

But where can I find Ezekiel Bread? Ezekiel bread is sold in most grocery stores. Check the freezer case.

As long as you eat it in moderation, it's a healthy part of a good clean meal plan.  So you don't have to shun bread any more. Just be smart with the variety you choose. Here's a healthy sourdough bread recipe that my family loves!

Yours in Health,

Danette

P.S. Please share this with your friends and don't forget to leave me a comment below.

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Did you know you can eat cocoa butter? You may think of it as a lotion or beauty cream but it's quite edible and tasty too!

Cocoa butter is extracted from the regular cocoa bean, which is the same bean that is used to create chocolate.

Cocoa butter is what brings in the healthy fats to dark chocolate and gives you that creamy consistency you’ve come to love.

Here's how cocoa butter can help improve your health and a few tips for including it in your meals too.

1. Antioxidant Power 

Cocoa butter is a BIG source of antioxidants as well as polyphenols.

Cocoa butter is one of the top polyphenols in the human diet. This makes it excellent for fending off oxidative damage that can lead to serious disease diseases like cancer.

2. Heart-Boosting Saturated Fat

Yes, it can even improve heart health! Cocoa butter is ideal for lowering bad cholesterol and reducing risk of cardiovascular disease.

This is despite the fact that saturated fat makes up around 60% of the total fat content found in cocoa butter.

This is thanks to the fact that polyphenols lower the inflammatory markers that cause hardening of the arteries. Hardening of the arteries leads to only one place…heart attack or heart disease.

Still, keep in mind that cocoa butter is a fat rich food and like all fats, it should be eaten in moderation.

3. Immune Strengthening Benefits 

Cocoa butter will help to strengthen your immune system too!

The polyphenols found in cocoa butter help to fight off inflammation, DNA damage and potential cellular mutations.

This all helps you ward off more serious illnesses such as cancer, diabetes, and other autoimmune related conditions.

4. Combats Aging

Yep, it fights aging too!

The polyphenols found in cocoa butter are great for boosting collagen retention. This leads to healthier, smoother looking skin.

You can simply smear cocoa butter right onto your skin.  It's adds moisture to your skin and helps protect it from the harsh elements of the environment.

Mix up:

  • 1/2 cup of cocoa butter
  •  1/2 cup of shea butter
  • 1/2 cup of coconut oil
  • 1/2 cup of olive oil
  • a few drops of essential oil for added scent.

Rub this onto your skin, let it sit for 10-15 minutes, and then cleanse.

Adding Cocoa Butter To Your Diet

So, how can you add cocoa butter to your meal plan?

You can use cocoa butter the same way you'd use coconut oil. It can be used in baking, to sauté your meats, or even used to make your own chocolate by combining with cocoa powder along with a sweetener.

However you choose to use it, this is one food that you definitely don’t want to miss out on. Cocoa butter is quite tasty so get creative and see how you can put it to work in your life.

Yours in Health,

Danette

P.S. Please share this with your friends and don't forget to leave me a comment below.

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Maybe you're a vegan or  you have egg allergies.

Maybe you want to cut back on dietary cholesterol or just need to try something new.

Hey, maybe you're just out of eggs mid recipe. A lot of scenarios can call for an egg or dairy substitute.

Whatever the case, I've got you covered with these substitutes. Depending on the type of recipe, choose the following replacements. They'll get the job done just as good as the egg or the dairy your original recipe calls for.

For Baking

Flaxseed: Flax seeds are rich in omega-3 fats and super healthy. Add a tablespoon of ground flax to 3 tablespoonsful of water, allow it to rest for few minutes to thicken.

Chia seeds: One tablespoon of chia seeds (ground) with 3 tablespoons of water makes for an egg. Allow it to thicken before using it in your recipes.

Leavening Agent

Apple cider vinegar: Combining vinegar with baking soda helps to raise the batter. This is because the resulting reaction releases carbon dioxide that raises the dough. Add one tablespoon of vinegar to a teaspoon of baking soda.

As Binding Agent

Flax seeds also act as a wonderful binding agent. Use the same formula, as above to get the perfect binding agent.

Adding mashed bananas to cookies and pancakes is perfect egg replacer in these recipes. It is moist, gooey and binds well.

Avocado is another option as a binding agent, especially in chocolate brownies. Mash avocados and use a quarter cup in place of one egg in your recipe. Avoid using it on light colored recipes, as avocado's green hue may show.

Organic potato flakes are also helpful as binders. Use 2 tablespoonfuls of potato flakes to replace one egg in recipes. This will add thickness and density.

Other Recipes

Chickpea flour works well for omelets, and quiches. Add a pinch of black salt to your recipe to give that egg flavor to your recipe.

Apple sauce and pumpkin puree gives a kick of moistness to your recipe. Add a quarter cup in place of egg in your recipes for moisture. Works well in pancakes, breads and muffins.

Dairy Replacement

The sky's the limit for perfect dairy replacements. Whether it is milk, butter or cheese you have excellent choices, that won't fail you in taste. Most of all, it's healthy, what more can you ask for?!

Check out these non-dairy choices.

Non-dairy milk: Almond and coconut milk are great substitutes for milk in your smoothies. Making your own almond or coconut milk is simple.

For almond milk, soak a cup of raw organic almonds overnight and blend it with 4 cups of filtered water. Add in 1/4 teaspoon of sea salt. Strain with cheese cloth and enjoy.

Greek Yogurt and Kefir: Both are staples in a clean eating plan and and ideal way to boost probiotics. They're usually in the dairy case but there are also coconut and rice based yogurts and kefirs. You'll probably have to check a specialty grocer for the non-dairy versions.

Non-dairy butter: Most nut butters and seed butters are great to top Ezekiel toast. I love the fact, that they come with loads of fiber and crucial minerals like selenium, magnesium etc. They're also loaded with healthy fats that are good for your heart.

Coconut butter: It is my personal favorite. Coconuts are rich in short chain fats, which help build healthy gut bacteria and also help you burn fat. Add them in place of butter for cooking and baking recipes.

Choose organic coconut butter to avoid unwanted chemicals used in the extraction process. They are good to make pop corn, toast and baked goods.

Cheese: If you like that cheesy flavor but don't want all the bad fat, nutritional yeast is the answer. Sprinkle it on anywhere you'd like to add a cheesy flavor.

A few tips to remember if you have egg allergies

Read labels: If you are allergic to egg or dairy, it is important to note the ingredients in packaged foods. Most contain egg or dairy unless otherwise mentioned ”vegan” or ”dairy-free” and ”egg free”.

Know the difference: The terms ”egg replacement” and ”egg substitute” are not same. Egg substitutes do contain egg and are for those that are after cholesterol-control. If you have egg allergies, stay out of such products as they contain egg whites.

Keep in mind, it's always good to use your home-made egg and dairy replacements. This is any day better than store-bought ones.

Some store made products add too many of other ingredients, just so it keeps longer. So much sugar and salt lurk in these products. If you're relying on store-bought products, please do read the food labels and be vigilant.

Yours in Health,

Danette

P.S. Please share this with your loved ones and I welcome your comments below.

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For some reason, the things we have most in common are the ones we have the hardest time talking about. And having a hard time going is one of those topics.

Constipation is something that happens to young and old, the very active and the couch potato.

There are plenty of fixes you can buy at the drug store to help get things moving. But there are also a lot of good home remedies you can use once, or add to your daily diet to provide a full time fix.

5 Ways to Stay Regular and Avoid Constipation

1. Drink Up

Water, that is. It's what keeps our food moving through our system.

When we don’t drink enough, everything shuts down – including our intestines. They leech water out of the food waste passing through, and that makes your stools hard.

Add 2 to 4 more cups of water to what you are drinking now and your stools will be softer.  Fruits and veggies, herbal tea and soups also add to your body’s store of liquids.

2. Fiber, Fiber, Fiber

If you’re looking for a quick fix, beans and prunes are 2 of the highest fiber foods around with 10 and 12 grams per cup, respectively.

A study comparing prunes to a laxative found that the prunes did a better, faster job!

But you can also make a few simple changes to your eating habits to prevent constipation from coming back.

  • Eating one pear a day adds 6 grams of fiber to your diet.
  • One ounce of pumpkin seeds sprinkled onto your salad gives you 5 grams of fiber
  • Gift yourself a half cup of raspberries and get 4 grams of fiber and a sweet treat too.

3. Boost Healthy Gut Bacteria

When we hear the word bacteria we tend to think of sickness and germs, but you need certain healthy bacteria in your gut to keep your digestive system working.

The best way is to eat a cup of fat free Greek yogurt or include kefir in your morning smoothie. They both have the healthy bacteria known as probiotics. I also recommend my Earth Echo Probiotic to boost healthy gut bacteria. 

Research has shown that eating probiotic foods increases the number of times that people go each week and also makes the stool softer.

4. You've Got To Move It to Move It

Keep food moving by getting your body moving.

One of the easiest and healthiest ways to improve your bowel habits is through exercise. When you move your body, you speed the time it takes for food to pass through. That cuts down on the amount of water that your intestines draw out of the food waste.

5. Think Mega Omega-3's

Just like the tin man needed grease to get him moving, your intestines could use some lubrication too. Omega-3s are found in salmon and flax oil. Adding a tablespoon of flaxseeds to your yogurt is a triple bonus that adds probiotics, Omega-3s and fiber!

If you want a delicious and nutritious way to drink away your constipation, try this prune juice smoothie that hits all the right notes!

Prune Juice Smoothie

Prune-Juice-Smoothie-With-Coconut-Milk-And-Berries-600

½ cup coconut milk
½ cup prune juice
1 cup kale
¼ cup mixed berries, frozen
1 tsp flax seed
1 cup fat free Greek yogurt (I like Fage Total 0%)

Mix it all in the blender and drink up!

Yours in Health,

Danette

P.S. Please share this with your loved ones and I welcome your comments below.

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Have you noticed a change in your hair or nails lately? Even a small change could be a sign of health problems.

The hair on our head and nails on our fingers and toes are basically skin – just a modified version of skin.

Our hair and nails each have their own important role too.

Both are made of keratin, and are important messengers about our overall health. If you haven’t been paying attention to your nails and hair, it’s time to start.

7 Things Your Hair & Nails Can Tell You About Health

We'll start with your lovely locks

1. Hair loss

This can be a sign that you’re feeling stressed.

Though we all lose between 80 and 100 hairs a day, if you’re losing more it could be a sign of either psychological or physical stress.

Sometimes this is a matter of hormonal stress caused by pregnancy or menopause. Sometimes it is a reflection of depression. And sometimes it is a result of physical illness.

2. Brittle or Dull Tresses

You may not be getting enough nutrients from what you are eating.

The best response is to focus on eating more whole foods such as fruits and vegetables.

Dull hair can also be caused by slashing too much fat out of your diet. Increase your intake of Omega-3 acids by eating avocados, salmon, and olive oil.

3. Mustache on a Mrs.  

Ladies, hair growth on your upper lip and hair loss at the crown of your head can be a sign of having too much testosterone.

This often comes from belly fat. The best response to this is to cut out refined sugar and exercise regularly.

Your Nails Can Tell a Health Story too

4. Nails Break or Bend Easily

This can be nothing more than a normal sign of aging.

BUT…They're also common in people who need more vitamin A, vitamin C or biotin.

Eating whole eggs or fresh fruit like oranges and grapefruit can help.

5. Nail Beading

This is when ridges run up and down the length of the nail.

It looks like candle wax dripping down a candle. It can be a sign of changes in your body’s hormones.

It can also be caused by thyroid problems, diabetes or stress. If you see this on your nails, it is a good idea to make an appointment with your doctor and have some testing done.

6. Deep Indents -Left to Right Across the Nail

This could be the results of an injury.

BUT… if you haven’t slammed your finger in a door, you may want to check in with your doctor. This can be a sign of diabetes or the result of having been very sick and having a very high fever.

7. Spoon Nails

If your nails look like they have been scooped out from the top, and a drop of water sits on top instead of sliding out then you have spoon nails.

Spoon nails are a sign you are not getting enough iron. It can also mean that you have heart disease or an underactive thyroid gland. Again, a doctor’s appointment is a good idea.

So pay attention to the signals your body sends. Listening to and trusting your body is a big part of loving the body you live in!

Yours in Health,

Danette

P.S. Please pass this info. on to others and I welcome your comments below. Do your hair and nails show any of these signs?

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What foods do you picture when you think of sesame seeds?

A bagel topped with the golden crunchers? Sesame chicken from your favorite Chinese restaurant? Maybe it’s the delicious sesame honey candy from the Middle East? These may not be the healthiest and I'm not saying these are the best way to get sesame seeds. I'll show you a good way to enjoy them later.

Whichever food is your favorite, it’s nice to know that besides being tasty, sesame seeds are a nutritional powerhouse.

Sesame seeds have been used medicinally for thousands of years.

  • Scrolls found in Egypt show that they were used as a medicine 3,500 years ago.
  • Babylonian women used them as an anti-aging aid and Roman soldiers ate them for energy and strength.

Today we know that sesame seeds provide multiple benefits because of their high levels of calcium and magnesium. They also contain iron and phosphorous, manganese, zinc, and copper. They are tiny but they're high in fiber too.

Top 9 reasons to eat sesame seeds.

1. They help lower blood pressure. Their oil reduces hypertension and 2 tablespoons of the seeds provides 25% of your RDA of magnesium.

Magnesium has been shown to lower blood pressure by dilating blood vessels.

2. They're high in antioxidant power. Sesame seeds contain phytate and magnesium. Magnesium is a powerful cancer fighter, while phytate is an antioxidant that fights free radicals in the blood.

That means that besides working against cancer, sesame seeds are great for anti-aging and fighting inflammation.

3. Diabetes fighters. Those seeds may be tiny, but the magnesium in them helps prevent diabetes and helps those who already have it. Sesame seed oil makes diabetes medication more effective. It also regulates insulin and glucose levels.

4. Strong bones. Sesame seeds are loaded with calcium, as well as phosphorous and zinc. Just a quarter cup of sesame seeds has as much calcium as a cup of milk! Sesame seeds helps build new bone and repairs bones that have been injured. They also fight osteoporosis.

Sesame seeds come in a variety of colors – white, black, yellow and red. Black and white sesame seeds are the most common.

Both offer great nutrients but as you can see the black sesame seeds have a slight edge over the white variety.

1+Tbsp+Sesame+Seeds+White+&+Black+Nutrition

5. Arthritis help. We’ve mentioned that sesame seeds have antioxidants, but they also contain a high amount of copper. Copper is a secret weapon against joint and muscle pain. It reduces inflammation and strengthens blood vessel walls as well as bones. Copper also helps the body to absorb iron from food.

6. Boost your belly’s function. Sesame seeds are a powerful digestive aid. They are high in fiber and can help keep you regular. Eating plenty of fiber is also good for heart health, and can help you to feel full.

7. Give your skin a glow. Sesame seeds’ high levels of zinc mean that it helps your body produce collagen. Collagen is essential to strong and healthy skin, hair and nails.

8. Boost your metabolism. Sesame seeds are high in protein. Your body uses protein to build muscles. It boosts metabolic rate and gives you high levels of energy.

9. Lower cholesterol. The fat in sesame seeds comes mostly from oleic acid. Oleic acid has been shown to reduce bad cholesterol (LDL) and increase good cholesterol (HDL).

You can add sesame seeds to your diet easily. The oil is used often in hummus, and cooking with sesame seed oil is a great way to get the benefits of sesame seeds too.

For a great way to use both sesame seeds and sesame oil, make this delicious recipe for a different type of salad or side dish.

Roasted Beets

Yours in Health,

Danette

P.S. Please share the good news about Sesame seeds with your friends and I welcome your comments below.

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Picture this:

Your morning alarm goes off, you get up and walk to the bathroom half-awake. You go to the bathroom, undress yourself and step on the scale for your (often times, dreaded) daily weigh-in.

Your only hope is that the number on the scale is less than it was yesterday.

You take a deep breath, exhale everything out and lightly step on the scale. You close your eyes, wait a few moments, open your eyes and see that the number flashing back at you is 1 pound less than it was yesterday. You lost 1 pound! You're instantly thrilled, you're excited, you feel motivated, you feel happy…today is going to be a great day!!

Now picture this:

The very next morning you follow this exact same routine…..but this time your weight is 1 pound heavier than yesterday. Wait, WHAT?!

You think to yourself, “How could this be? I've been working so hard. I've been staying on track. I ate perfectly yesterday, what's going on?”

You instantly feel discouraged, unmotivated, depressed, anxious, frustrated, upset with yourself and just plain angry.

You have thoughts of giving up on the whole ‘weight loss', ‘healthy lifestyle' thing and sadly you just want to crawl back into bed.

As a result, the rest of your day is affected be these thoughts and possibly ruined.

bathroom-scale-600

Can you relate?

I can, I know exactly how this feels, I've been there. Being a victim of the scale can suck the joy right out of you in a matter of seconds.

Starting the day based on a measurement created by the pull of gravity on your bodily mass just isn't worth it. Why do we put ourselves through this? Why do we let a hunk of plastic determine our mood, our self-worth, our self-confidence, our progress, our current state of mind? Let's put an end to this!!

Note: some of you may not relate to this scenario. Maybe you weigh yourself without it triggering negative feelings which is great! Keep doing what you're doing but also keep reading. You just might learn a few tidbits and tips that will help you become more in-tune with your body.  

5 great reasons to break-up with your scale.

1.  It has the power to set your mood for the day and create mental and physical stress….as if you need more of that!

The number flashing on the scale can alter your mood in a matter seconds and can create instant negative (or positive) thoughts. These negative feelings can lead to mental stress and stress, as we know, is extremely taxing on the body.  Stress can greatly prolong the time it takes to achieve optimal health.

And did you know that mental stress caused by negative thoughts can create inflammation in the body? The mind-body connection is quite powerful!

Tip: Ask your husband, partner, sibling, friend or parent to get rid of the scale. Don't let that number determine if you're going to have a good day or a bad day, if you're going to be happy or sad.

2. Your self-worth is taking a toll!

The scale has NO place in determining your self-worth. Having a goal weight in mind is definitely motivating but don't let that become a main determinant of your worth and self-acceptance. It's just a number.

Stop any self-talk that goes something like this…”when I get to this weight, I'll feel good or I'll feel healthy or I'll be happy.” My friend, you are so much more than that number on the scale. Say this aloud and repeat it as many times as you need to. “I am more than the number on the scale”.

Tip: start each day off with a positive ‘I am' statement. Example being, ‘I am healthy,' ‘I am beautiful,' and ‘I accept and love myself for who I am in this very moment.'

3. It can hinder your ability to truly listen to your body.

Daily weigh-ins can really get into your head. Like, really!

For example, you wake-up feeling energized, feeling good, feeling light, thinking it's going to be a great day. BUT then, you step on the scale for your daily weigh-in and it reads heavier than you thought it would….or than you'd like it to.

You instantly feel ‘fluffy' and ‘blah' and no longer energized. You just allowed the scale to determine how you physically feel. This is exactly why the scale hinders your ability to listen to your body's true signals.

Tip: instead of the scale impacting how you feel, let your intuition determine that. When you wake-up in the morning, take note of how energized you are, how your mood is and simply how you feel.

4. It has the potential to create an unhealthy obsession around food.

Obsessing about the number on the scale can lead to eating disorders and an unhealthy obsession and relationship with food.

As we know, nutrition intake does impact weight, but the scale and what you weigh has no place in determining if you're hungry or if you're not.

Eliminate daily weigh-ins and the scale all together. This will allow you to learn your body's signals and simply focus on the task of nourishing your body with whole foods that make you feel good. To eat when you're hungry and to stop when you're satisfied. This is known as eating intuitively or intuitive eating.

Tip: focus on your body's signals and always think of food purely as nourishment and fuel for your body because well…that's what it is! Food is more than a substance that affects the number on the scale or your weight loss results. Before each meal, ask yourself “How is the food that I'm about to eat going to nourish my body from the inside out?”

5. Your overall results are masked by the scale.

Last, but certainly not least, the most straightforward reason to break-up with your scale is that it's not the best indicator of results.

While you most likely know a weight range you feel best at, it's important to know that body composition makes an incredible impact on the scale.

You've heard time and time again that muscle weighs more than fat and I'm tellin' ya, it's true; so believe it. It's because muscle is greater in density when compared with body fat. So if you've started a new workout regimen, you must take that into consideration.

Also, fluid fluctuations within the body will impact the weight changes. This happens daily and can be caused by a several reasons. Things like hydration, diet change, digestion, recent workout, and hormones (that time of the month, ladies).

Fluid shifts can account for up to 2-4 pounds in a single day.

Tip: Instead of daily weigh-ins and focusing on weight loss as your primary goal, I recommend measuring your progress by how your clothes fit, taking measurements, or again, by how you feel.

A daily journal is a great way to track your progress and in your journal you can include the answers to these questions:

How's your energy at different times during the day?

How are you sleeping at night?

How's your ability to think clear?

How's your mood?

How's your digestion?

How's your skin?

How do certain foods and meals make you feel?

When assessing your progress toward achieving optimal health, the answers to these questions are far more important than basing your results off of your current weight.

Okay! So are you ready to ditch the scale? Comment below.

Here’s a little challenge for you.

How about giving it a try with a 30-day hiatus!? That's right, absolutely no weighing yourself for the 30-days.

During this time, really focus on how you feel and use this challenge as an opportunity to become more in-tune with your body's signals. Learn to listen to what your body really needs as well as focus on nourishing it with wholesome and healing foods.

At the end of the 30 days, my hope is that you discover that life without a scale is so.much.better! For your mind, for your body, and for your soul! Or maybe you discover that a monthly weigh-in is all you really need as a way to stay accountable to your health goals.

In the end, choose whatever works for you and makes you feel the most happy and healthy and as Danette would say, ‘love the body you live in’.

What are your thoughts on the scale?

If you liked this post, you might also enjoy 5 Reasons to Stop Counting Calories.

Stacie Bio100Stacie Hassing is a Registered Dietitian and the co-founder of The Real Food Dietitians website and blog. She’s a creator of healthy and simple recipes, a lover of nature and she’s on a mission to inspire you to live a healthier and happier life from the inside out. Her recipes are designed to be big on taste and short on ingredients, so that you can spend less time in the kitchen and more time doing what you love. You can find more recipes as well as nutrition and lifestyle tips on the blog of the The Real Food Dietitians.
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It's easy to get really tight in the hip flexors. Working at a desk , driving a lot or even stress can cause the hip flexors to tighten.

Your hips flexors and your Abs are best friends so it's important to use the stretches in my video to release that hip flexor tension. Believe me, your Abs and your hips will thank you!

Yours in Health,

Danette

P.S. Feel free to share this video and I always love reading your comments below.

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