1. Focus on fiber
Fiber refers to carbohydrates that are not digested by the gut. Soluble fiber and
insoluble fiber are two types of fiber that contribute to overall health and metabolism as well as weight management. Fiber passes through the digestive system undigested, and reaches the microbes and friendly bacteria in our gut. These good gut bacteria feed on the fiber and use it for energy. Fiber also contributes to weight loss by slowing the emptying of the stomach, which prolongs satiety and fullness and reduces appetite.
2. Blood sugar balance
After we eat, glucose, or sugar, is released from food into our blood stream. This blood glucose signals the release of the hormone insulin to uptake the glucose from the blood and bring it into our cells for energy. The more glucose that is released, the more insulin is pumped out. Excess blood glucose that is not used by the cells for energy gets stored as fat. Over time, we can become resistant to the effects of insulin, resulting in chronic high blood sugar leading to prediabetes, diabetes, a host of negative health conditions, and weight gain. High sugar and high carbohydrate meals and snacks cause a spike in blood glucose. To
diminish the glucose spike, we want to pair sugary and high carbohydrate foods with high protein and healthy fats. The fat and protein will help balance the sugar and ultimately the blood glucose spike. We also want to think about the order in which we eat our foods. If we start our meal with sugar or high carbohydrate foods, our blood sugar will spike. If we start the meal with fiber (vegetables) , protein, or fat, followed by the carbohydrate, the blood sugar spike will be more controlled. This means less of a glucose spike, less insulin, and less fat storage.
3. Prioritize whole foods, ditch processed foods
Whole foods, or real foods, are single-ingredient foods that are unprocessed. Whole
foods are typically packed with minerals, vitamins, and nutrients that promote health. When we get our calories from whole foods, the quality of protein, fat, and
carbohydrates are going to be much healthier and more nutritionally dense.
Processed foods typically contain additives, inflammatory oils, excess refined sugar, and artificial trans fats. These ingredients are linked to weight gain, diabetes, and obesity.
4. Hydration
Our cells are made up of about 60% water. We need to be properly hydrated for our cells to function at their best. While hydration is important for overall health and metabolism, it is also essential for weight management. Thirst cues are often mistaken for hunger cues, as the area of the brain, the hypothalamus, controls both hunger and thirst. We need 2-3 liters of water per day to stay adequately hydrated.
5. Exercise and movement
We all burn calories simply by being. When we add in an exercise routine and movement, we burn additional calories. An exercise routine is essential for heart health, bone and muscle health, mental health, disease prevention, and weight management. This should be a mix of strength training, resistance training, and cardio. These types of movement allow us to build muscle and increase lean muscle mass, reduce fat, and ultimately improve our metabolism. While it is possible to lose weight without exercise, including movement and exercise into your weekly routine will accelerate weight loss. Walking daily is a great place to start!
By:
Lauren Steiner, MS, RDN, LDN
Registered Dietitian
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Workout with us: A Guide to GLP-1 workout routines!
Fit and Fun: Exciting Workout Routines for GLP-1 Users
Hello, Effecty community! Are you ready to add some zest to your fitness routine while on your GLP-1 journey? Whether you're a seasoned gym-goer or just starting to embrace physical activity, we've got some exciting, effective, and yes, fun workout ideas that are perfect for anyone on GLP-1 medications like Semaglutide or Ozempic. Let’s get moving!
Why Exercise Matters on GLP-1s:
Exercise is a fantastic partner to your GLP-1 treatment. Not only does it aid in weight management, but it also boosts your mood, improves insulin sensitivity, and enhances overall health. But forget the notion of tedious workouts – it's time to make fitness enjoyable!
- Dance Cardio Party:
- What It Is: An energetic blend of dance and aerobic movements set to upbeat music.
- Why It’s Great for GLP-1 Users: Dance cardio is not just a calorie burner; it’s a mood lifter too. Plus, the variety of movements ensures a full-body workout.
- Getting Started: Look for dance cardio classes at local gyms or find online videos to groove at home.
- Aqua Aerobics:
- What It Is: A low-impact, high-energy workout in a swimming pool.
- Why It’s Great: The water’s buoyancy makes it easy on the joints, and the resistance helps tone muscles. Perfect for anyone who needs a gentler approach.
- Getting Started: Many community pools offer aqua aerobics classes – it's a splash!
- HIIT It Up:
- What It Is: High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest periods.
- Why It’s Great: HIIT is excellent for improving cardiovascular health and can be modified for any fitness level.
- Getting Started: Start with basic exercises like jumping jacks, squats, or brisk walking. Gradually increase intensity and duration.
- Yoga for Flexibility and Strength:
- What It Is: A practice that combines physical postures, breathing exercises, and meditation.
- Why It’s Great: Yoga enhances flexibility, reduces stress, and can be tailored to your comfort level.
- Getting Started: Join a yoga class or follow along with online tutorials.
- Trail Trekking:
- What It Is: Walking or hiking along nature trails.
- Why It’s Great: It's not just good for your body; being in nature is also incredibly soothing for the mind.
- Getting Started: Find local trails suitable for your fitness level and enjoy the scenic views!
With these fun and varied workout options, exercising while on GLP-1 medications can be something you look forward to, not something you have to do. Remember, the best exercise is the one you enjoy and can stick with. So, lace-up those sneakers, grab a water bottle, and let’s get moving towards a healthier, happier you!
Share Your Fitness Journey:
Have you tried any of these workouts? Or do you have a fun fitness activity to recommend to your fellow Effecty members? Share your experiences and tips in the comments below. Let’s inspire each other on this fitness journey!
Peachy Keen Green GLP-1 Friendly Smoothie
This smoothie combines the sweetness of peaches with the goodness of greens and filling ingredients, perfect for a satisfying and nutritious boost in Aspen's summer.
Yields: 1 serving
Prep time: 5 minutes
INGREDIENTS
Liquid Base:
- 1 cup unsweetened almond milk (or other unsweetened plant-based milk) - Keeps the carb count low.
Protein Powerhouse:
- 1 scoop unflavored or vanilla protein powder (whey, pea, or hemp, low-sugar) - Crucial for satiety and muscle support.
- 1/2 cup plain Greek yogurt (unsweetened, full-fat or 2%) - Adds creaminess, more protein, and beneficial probiotics.
Fiber & Antioxidant Rich Fruits/Veggies:
- 1 medium peach, fresh or frozen (peeled and pitted if fresh) - The star of the show! Provides natural sweetness and fiber.
- 1 cup fresh spinach or baby kale - Packs in vitamins, minerals, and fiber without a strong taste, especially with the peach.
Healthy Fats & Extra Fiber:
- 1 tablespoon flax seeds (ground for better absorption, or whole) - Excellent source of fiber, lignans, and omega-3 fatty acids.
- 1 tablespoon almond butter (unsweetened, natural) - Adds healthy fats, protein, and a rich, nutty flavor.
Optional Boosts:
- 1/4 teaspoon ground ginger - Complements the peach flavor beautifully and has anti-inflammatory properties.
- A few drops of liquid stevia or monk fruit (if you prefer more sweetness, but taste first!) - For natural, zero-calorie sweetness.
- Ice cubes (if using fresh peach and you want it colder/thicker)
Instructions:
- Place the almond milk, protein powder, Greek yogurt, peach, spinach/kale, flax seeds, and almond butter into a high-speed blender.
- Add any optional boosts like ginger or stevia now.
- Blend until completely smooth and creamy. If you're using fresh peach and want it colder, add a few ice cubes and blend again until smooth.
- Pour into your favorite glass and enjoy this refreshing and filling summer smoothie!
Why this works for GLP-1:
- High Protein: Greek yogurt and protein powder provide a significant protein punch, which is key for signaling satiety.
- Rich in Fiber: Peach, spinach/kale, and flax seeds contribute ample fiber, slowing digestion and helping to stabilize blood sugar.
- Healthy Fats: Almond butter and the fats from Greek yogurt provide sustained energy and contribute to feeling full.
- Low Glycemic: While peaches have natural sugars, they are paired with plenty of fiber and protein to prevent a rapid blood sugar spike. Using greens also helps balance the sugar content.
- Refreshing: The peach and optional ginger make this a delightful summer treat!
Mindfulness tips
Mindfulness Tips for Effecty Customers on GLP-1 Medications
Mindful Eating Practices:
- Eat Slowly: Take time to chew your food thoroughly and savor each bite. This helps in better digestion and allows you to recognize your body's fullness cues.
- Recognize Emotional Triggers: Be aware of emotions that drive you to eat, like stress, boredom, or sadness. Acknowledge these feelings and find non-food ways to address them, such as taking a walk or practicing deep breathing.
- Tune into Hunger and Fullness Signals: Before eating, ask yourself if you're physically hungry. After meals, pay attention to how full you feel, and learn to stop eating when you’re comfortably full, not stuffed.
- Regular Practice: Incorporate short daily sessions of mindfulness meditation. Even 5-10 minutes can reduce stress and improve your relationship with food.
- Forgive Yourself: If you have an eating episode that you didn’t intend, be kind to yourself. Understand that one meal or snack doesn’t define your entire journey.
- Enjoy the Moment: Whether you're eating, exercising, or resting, fully engage in the present moment. This can increase your enjoyment and satisfaction in activities beyond eating.
- Mindful Movement: When exercising, focus on the movement and how it feels in your body rather than just the calorie burn.
Supportive Environment:
- Positive Affirmations: Surround yourself with positive affirmations or quotes that encourage a healthy mindset.
- Seek Support: Don’t hesitate to reach out to support groups, friends, family, or professionals when you need encouragement or guidance.
