Understanding the Importance of Moderation and Mindful Eating
Choosing Wisely
When incorporating Semaglutide into your wellness journey, it's crucial to be mindful of your food choices. Semaglutide is a tool to support your wellness goals, but it may not be suitable for everyone. At Eleventh House Health and Wellness, we adhere to strict prescribing guidelines to optimize outcomes for our EHHW community.
Learning to moderate our consumption is key to maintaining a healthy relationship with food. If moderation proves challenging, temporary elimination followed by reintroduction in controlled amounts can be a helpful strategy. Recognizing that cravings are often driven by the mind rather than true physical need is crucial in reshaping our approach to eating.
So many choices, so little time
When considering your food choices, incorporating protein into your meals is essential for maintaining stable blood sugar levels post-meal and promoting satiety. Protein should ideally account for 10 to 35% of your total daily calorie intake, with a good rule of thumb being to allocate ¼ of your plate to protein sources. Opting for lean proteins like skinless chicken breast, white fish, lean meat, or plant-based proteins can aid in achieving these nutritional goals. These choices are not only low in saturated fat and calories but can also support weight loss efforts by keeping you feeling full for longer periods, reducing the likelihood of overeating.
It’s so Complex…
Complex carbohydrates like brown rice, quinoa, and whole wheat pasta are excellent choices rich in fiber, promoting gradual digestion and a steady increase in blood sugar levels compared to refined carbohydrates. By allocating a quarter of your plate to these complex carbohydrates, you can maximize the benefits of Semaglutide. This practice not only helps in regulating blood sugar levels more effectively but also contributes to a prolonged sensation of fullness, supporting weight management goals. Incorporating these nutritious carbohydrates into your meals can aid in stabilizing energy levels and reducing the risk of overeating, making them an essential component of a balanced and health-conscious diet.
Haters gonna hate, I don’t CARROT all (Eat your fruits and veggies!)
Eating a diet rich in fruits and vegetables can help you consume fewer calories and get more vitamins, minerals, and fiber. Fiber plays a crucial role in slowing down the breakdown and absorption of carbohydrates in your bloodstream. Opting for low-glycemic fruits and vegetables such as greens, lentils, chickpeas, grapefruit, and berries can have additional benefits. Nutrient-dense fruits and veggies can enhance feelings of fullness, ultimately boosting satiety. Aim to fill at least half of your plate with a colorful variety of these wholesome foods to support your overall health and weight management goals.
Sometimes you feel like a nut….
Seeds and nuts provide a powerhouse of nutrients that can support your weight loss journey while taking Semaglutide. Snacking on options like pumpkin seeds, walnuts, or hemp seeds can help you feel full and satisfied, aiding in your weight loss efforts. Additionally, these snacks are rich in healthy fats, protein, and fiber, while also being packed with essential minerals such as zinc and magnesium. These minerals not only boost your energy levels but also play a crucial role in supporting a robust immune system. Incorporating seeds and nuts into your diet can be a beneficial and nutritious way to enhance your overall health while working towards your weight loss goals.
I Look this Good Because I Drink Water
Ensuring proper hydration is crucial while using Semaglutide. Your digestive system, particularly the small and large intestines, play a vital role in extracting water from the food you consume. When gastric emptying is slow, solid waste can become dry, leading to uncomfortable and challenging-to-pass hard stools. Drinking an ample amount of water is an effective strategy to avoid constipation while on Semaglutide. Aim to consume around 1/2 your body weight in ounces to support healthy digestion and bowel movements.
I’m taking Semaglutide….what can I eat?
When taking Semaglutide, no foods are completely prohibited, but some should be reduced or avoided to minimize potential side effects. Certain foods have the potential to exacerbate symptoms like bloating, nausea, and abdominal cramping associated with Semaglutide use. Moreover, consuming fatty or saturated foods can also counteract weight loss efforts. By limiting intake of foods high in fat, saturated fats, and highly processed foods individuals can decrease the likelihood of intensifying the side effects experienced while on Semaglutide.
Fruits and Veggies… OMG!! (Oh My high-Glycemic!!)
To minimize the risk of experiencing uncomfortable and painful gastrointestinal symptoms when taking Semaglutide, it is advisable to avoid high-glycemic fruits such as pineapple, mango, bananas, and watermelon. Similarly, high-glycemic vegetables like starchy potatoes and sweet corn should be reduced or eliminated from your diet. Opting for low-glycemic fruits and vegetables instead can help regulate blood sugar levels and decrease the likelihood of spikes in blood sugar, thus promoting better digestive health overall. In our upcoming post, we will delve into the significance of the Glycemic Index and why it plays a crucial role in understanding the impact of different foods on blood sugar levels. Stay tuned for a comprehensive exploration of this important topic.
Sugar…Oh, honey, honey….
Couldn’t help it…the song came into my mind while writing this post. Those of you that know me…KNOW…I have a crazy sweet tooth. This has always been a struggle for me.
If you’re taking Semaglutide, being mindful of your sugar intake is crucial for your health and weight loss journey. Limiting sugary foods such as candy, soda, and baked goods is highly recommended. These sugary treats can cause sudden spikes in your blood sugar levels, making it even more challenging to shed those extra pounds. Moreover, sugar is known to be addictive and may trigger overeating, hindering your progress towards achieving a leaner and healthier body. By cutting down on sugary foods, you can better support the effects of Semaglutide and work towards your wellness goals effectively.
In next week's blog post, we will explore the topic of naturally occurring sugars, focusing on local honey and birch syrup found here in Alaska. Stay tuned for an informative discussion on the benefits and uses of these natural sweeteners.
Did it start out as real food? Can you identify it? Was it created in a lab? Oh my!!
If it doesn’t contain nutrient dense food, it’s processed. The natural form of the food should have minimal change or it is considered processed.
Consuming junk food and highly processed food can have detrimental effects on your overall health. These types of foods are typically high in unhealthy fats, sugars, and empty calories, leading to weight gain and increased risk of chronic diseases such as diabetes, heart disease, and obesity. Additionally, a diet rich in junk food can negatively impact your energy levels, mood, and cognitive function. It is important to limit the intake of these foods and instead focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support optimal health and well-being. By choosing a diet rich in whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, you can help reduce inflammation in the body and promote overall wellness. Make the switch to a more anti-inflammatory diet today and start feeling the benefits of nourishing your body with the right foods.
1 chicken fried rubber ducky coming up….
I know it sounds silly, but it seems like if there’s a will there’s a way to fry just about anything and we will rave about how good it is….especially with a side of ranch.
Fried foods are often high in unhealthy fats and calories, which can contribute to weight gain and obesity. Excess weight is a major risk factor for developing diabetes, as it can lead to insulin resistance and high blood sugar levels. In addition, a diet high in fried foods can promote inflammation in the body, which is linked to a variety of chronic conditions, including diabetes. Therefore, individuals looking to manage their weight, reduce their risk of diabetes, and decrease inflammation should limit their consumption of fried foods and focus on a balanced diet rich in whole, unprocessed foods.
Gimmme my DDP (Diet Dr. Pepper)!!!
Okay…not gonna lie here. DDP and me go way back. I have been trying to break up with DDP, but somehow, it just keeps sneaking back in. However, it is getting better. That’s why we call it progress and progress is better than acceptance. Just like an addiction to sugar or carbs, the struggle is real.
When taking Semaglutide, it is advisable to avoid consuming soda and other carbonated beverages. These drinks, which are high in sugar and calories, can lead to spikes in blood sugar levels, similar to sugary sweets. Furthermore, soda provides little to no nutritional value and can contribute to weight gain. Artificial sweeteners have been a topic of debate in the health community for years. While they offer a calorie-free option for sweetening foods and beverages, some studies suggest they may have negative effects on health. Research indicates that artificial sweeteners could potentially disrupt gut microbiota, leading to issues with metabolism and glucose tolerance. Furthermore, there are concerns about artificial sweeteners potentially increasing cravings for sweet foods, which could contribute to overeating and weight gain. As with many aspects of nutrition, moderation is key when it comes to consuming artificial sweeteners. Individuals should consider their overall diet and health goals when deciding whether to include artificial sweeteners in their food choices.
Carbonated beverages such as soda, seltzer water, and beer contain carbon dioxide, which has the potential to worsen certain side effects of Semaglutide. These side effects may include bloating or indigestion.
Pinot Noir and French Roast Calling Me Out
Prioritizing a healthy relationship with food is paramount. Recognizing when certain foods no longer serve our well-being and taking steps to break unhealthy habits is a necessary part of self-care. This journey towards mindful eating and improved self-care is a process, marked by progress and self-discovery. #progress #imworthit
It is crucial to minimize alcohol and caffeine consumption while using Semaglutide. Alcohol can promote weight gain due to its high calorie content. Moreover, alcohol can cause dehydration, disturb sleep patterns, and hinder weight loss efforts. Combining alcohol with Semaglutide may elevate the chances of experiencing nausea, vomiting, and low blood sugar levels. Hence, it is advisable to minimize alcohol and caffeine intake to optimize the effectiveness of Semaglutide.
Semaglutide at Eleventh House Health and Wellness
Semaglutide offers a safe and effective solution for weight loss, aiding you in achieving your optimal health goals. Eleventh House Health and Wellness is the premier provider of Semaglutide injections. Contact us at (907)302-9011 to schedule a consultation to determine eligibility. Take the first step towards the health you desire with Semaglutide from Eleventh House Health and Wellness.