Food Farmacy KY

Who has tried intermittent fasting? I have been reading, listening to her podcasts and following Gin Stephens and love the science behind this!!

Its September which means it’s apple season! 🍎🍏 If your not normally a fan of apples, this is the season to give them another try. Check out the link below for all the benefits of apples.

https://www.healthline.com/nutrition/10-health-benefits-of-apples

10 Impressive Health Benefits of Apples Apples are a popular fruit with many research-backed health benefits. Learn about the top 10 reasons why apples are good for you.

Is your body making enough Leptin to keep you feeling full? Leptin is a hormone secreted by fat cells that affects the way the body stores and burns energy. It is sometimes known as a satiety drug because it reduces appetite. We know 2 things are important for adequate Leptin hormone levels; good quality sleep and low triglyceride levels.

Your choice of food is also important. Research shows that high triglycerides seem to impact the way leptin works in the body. A diet that is designed to lower triglycerides could help to boost leptin in your body.

Load up on these nine foods to lower your body’s triglycerides levels so that can help leptin work more effectively in your body:



Berries
Replace sugary treats with fruit in its natural form. Berries like blueberries, blackberries, and strawberries are lower in sugar than some other fruits and can help to lower your triglyceride levels.

Unsweetened Beverages
Experiment with herbal, black, or green teas, or drink water with lemon or a fruit infusion to lower your triglycerides levels and boost leptin in your body.

Healthy Oils
When cooking, use moderate amounts of canola oil, olive oil, or high-oleic sunflower oil for most uses.

Vegetables
Eating vegetables raw, steamed, or roasted is a great way to lower your triglyceride levels. Choose kale or cauliflower instead of starchy vegetables like corn or potatoes.

Legumes
Beans, peas, and lentils are great sources of protein and fiber that can boost the functionality of leptin in your body. Try to avoid baked beans and others with added sugar.

Lean Meat, Poultry, and Fish
Fish is the best choice for lowering triglycerides. If you choose other animal proteins, moderate your servings to about 3 ounces and prepare with a healthy oil for added benefits.

Whole Grains
Try brown rice instead of white and whole-grain breads instead of refined loaves. Also consider switching to whole-grain pasta or a healthier version like those made from chickpeas to lower triglycerides levels.

Salad Greens
Don't forget to eat your greens! Power up the toppings, and consider salad dressings low in salt, sugars, and fats.

Mushrooms
Mushrooms are high in nutrients and low in calories, which can help to regulate your triglyceride levels and boost leptin in your body.

I know it sounds crazy..... but adding white beans to your morning fruit smoothie adds protein and fiber, doesn’t change the taste and slows sugar absorption in the blood stream. Beans are high in fiber and protein, low in fat and just a half a cup is only 100 cal. What type of protein do you add to your fruit smoothie?

It’s a beautiful, sunny day here in Louisville😊 Remember as you head out for your fun in the sun, start your activity hydrated and keep replacing fluids throughout the time you are outdoors and during your physical activity. Drinking 5-10oz of 💧water every 15 to 20 minutes during prolonged times of being outdoors will help you stay hydrated and feel great! Hope it’s a great day☀️

What’s in your salad? Are you eating salad in an effort to lose weight? Cobb salad , which is a common salad featuring ingredients like mixed greens, bacon, hard-boiled eggs, cheese, chicken, turkey, tomatoes, and avocados, is often paired with a vinaigrette.

This type of salad contains more protein than many other salads thanks to its protein-rich ingredients like eggs, chicken, or turkey. Yet, keep in mind the addition of high fat/high calorie ingredients like bacon, cheese, avocados and high fat dressings could be ruining your good efforts.

What to do? Increase the salad greens and veggies and scale back on the more fattening/high calorie ingredients and watch that waistline shrink🙌🏻

Tired of buying veggies and fruit only for them to spoil? Veggies like high humidity and fruits like low humidity. Leafy greens tend to fare best with higher humidity and the coolest conditions. Try changing those settings on your fridge drawers today and see what a difference it makes.

Hard-boiled eggs are a super healthy snack for people watching their blood sugar.

Their protein content really makes them shine. One large hard-boiled egg provides 6 grams of protein, which is helpful because it keeps your blood sugar from rising too high after you eat.

If your feeling bored with your daily breakfast recipes, these are some great healthy recipes to mix it up a little. Enjoy!

Power Your Morning with These 13 Fast (and Healthy!) Breakfast Bowl Recipes From savory to sweet, they're packed with nutrients to fuel your day.

A friend shared this....I loved it❤️
I often hear patients/clients say “you gotta die from something so I am gonna eat what I want”. The reality is “eating what you want” will not neccessarily kill you but it will make you sick. You’ll spend your retirement saving on medicines and doctors bills vs traveling and enjoying your family and friends. The good news is today is a new day and you get to choose your path. How do you want to spend your retirement years? Message me for details on how I can help. Workshops start Monday.

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Do you know drinking 16 oz water thirty min before your meal can help your body distinguish between thirst and hunger? Give it a try and notice how it changes your intake at meals.