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Natural Awakenings Central New Jersey

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Are You Up for a Challenge?

Jul 02, 2020 10:39AM ● By Joseph Condora

If you’re anything like me, you probably put on a few extra pounds during the quarantine. While my typical weight fluctuates between 180-190 lbs, I recently found myself shocked when I stepped on the scale and it read 205 lbs. As a nutrition coach, I knew I had to change my eating habits to get back to my goal weight of 185 lbs.

To do this, I developed a 20-day nutrition and fitness protocol with the goal of dropping 20 lbs. in 20 days. While I had great success with following similar protocols in the past, I wanted to make the program fun and interactive for anyone interested in following along.

The program includes a meal plan, recipe book, grocery list, and follow-along at-home fitness videos. The meals were designed with nutrient density in mind, meaning that the meals are rich in vitamins, minerals, and antioxidants. While most “diet” plans require you to struggle, suffer, and deprive yourself, I wanted my protocol to address the root cause of most weight issues — hormones.

While developing the program, I made sure that the recommended foods and fitness regimen would not only allow for easy weight loss, but also nourish the body from a hormonal standpoint. Each meal is intended to satiate you for a long period of time, while maintaining metabolic health and energy levels. 

The three key factors that I accounted for when designing this program are:

1) Nutrient density

Nutrient density refers to the amount of vitamins, minerals, and antioxidants that a food contains compared to its caloric content.  When you prioritize nutrient dense foods, you will be less likely to experience cravings that typically come along with following a weight loss program.  When your body is deficient in specific nutrients, you begin to have intense food cravings. Your body creates hunger to attempt to satisfy these deficiencies.

2) Hormones

The most overlooked factor in weight management is hormones. In reality, hormones play major roles in weight retention, weight loss, hunger, energy level, and fitness performance. This program was designed using foods that have been shown to decrease ghrelin and increase leptin. Ghrelin is a hormone that is produced largely in the gut and known as the “hunger hormone”. Ghrelin interfaces with the reward processing areas of your brain and stimulates hunger. Leptin on the other hand, is released from fat cells and is known as the “satiety hormone”.  The main function of leptin is to inhibit feelings of hunger and regulate energy balance. The meals in this program were constructed with the purpose of maintaining healthy levels of leptin and ghrelin while providing you with all of the micronutrients you need to maintain health and energy levels. 

3) Accountability

According to research published in the Obesity journal, individuals involved in team-based weight loss protocols lose significantly more weigh than individuals who embark on a weight loss journey alone. Having a friend, teammate, or community to help keep you accountable is one of the best ways to assure success on your weight loss journey. With this in mind, I created a private Facebook group for everyone who joins the “20 lbs. in 20 days program”. In this private group, individuals motivate each other, ask questions, share recipes, and get ongoing support after the 20-day program is completed. 

Disclaimer: This program is meant to be a weight loss jump-start, not a long-term solution. Long term weight management requires a more personalized approach that addresses your specific root cause of weight gain. It is recommended that you consult with a doctor before beginning any nutrition or fitness program.

Joseph Condora is a nutrition and health coach at Valley Integrative Pharmacy, located at 75 Washington Valley Road in Bedminster. For information on “20 lbs in 20 Days” call 908-658-4900 or visit ValleyPharmacyRX.com


Valley Integrative Pharmacy  - Bedminster NJ

Valley Integrative Pharmacy - Bedminster, NJ

We stress the core value that the patient is the center of all wellness activity and is the key stakeholder and decision maker with respect to his/her health. Our purpose is to facilitate... Read More » 

 

Tick Talk

Spring officially sprung on March 21. We have turned our clocks ahead. We are looking forward to warm winds, sunny skies and the smell of fresh cut grass. The daffodils and tulips have recently bloomed and we are just starting with the yard work that comes with the warmer weather.  Sadly, another season has started ramping up.  Tick season.

•             The best form of protection is prevention. Educating oneself about tick activity and how our behaviors overlap with tick habitats is the first step.

•             According to the NJ DOH, in 2022 Hunterdon County led the state with a Lyme disease incidence rate of 426 cases per 100,000 people. The fact is ticks spend approximately 90% of their lives not on a host but aggressively searching for one, molting to their next stage or over-wintering. This is why a tick remediation program should be implemented on school grounds where NJ DOH deems high risk for tick exposure and subsequent attachment to human hosts.

•             Governor Murphy has signed a bill that mandates tick education in NJ public schools. See this for the details.  Tick education must now be incorporated into K-12 school curriculum. See link:

https://www.nj.gov/education/broadcasts/2023/sept/27/TicksandTick-BorneIllnessEducation.pdf

•             May is a great month to remind the public that tick activity is in full swing. In New Jersey, there are many tickborne diseases that affect residents, including Anaplasmosis, Babesiosis, Ehrlichiosis, Lyme disease, Powassan, and Spotted Fever Group Rickettsiosis.

•             For years, the focus has mainly been about protecting ourselves from Lyme disease. But other tick-borne diseases are on the rise in Central Jersey. An increase of incidence of Babesia and Anaplasma are sidelining people too. These two pathogens are scary because they effect our blood cells. Babesia affects the red blood cells and Anaplasma effects the white blood cells.

•             Ticks can be infected with more than one pathogen. When you contract Lyme it is possible to contract more than just that one disease. This is called a co-infection. It is super important to pay attention to your symptoms. See link.

https://twp.freehold.nj.us/480/Disease-Co-Infection

A good resource from the State:

https://www.nj.gov/health/cd/topics/tickborne.shtml

 

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