Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Restore the Final Lost Nutrients
VITAMIN E: 200 IU
Vitamin E also helps slow the aging of cells and tissues and may help reduce the negative effects of environmental pollutants in your body.
Lab studies have indicated vitamin E may be especially effective in helping prevent and treat hormone-responsive cancers, like breast and prostate.
Food sources: 1 ounce hazelnuts (4.3 mg); 1 tablespoon canola oil (2.4 mg); 1 tablespoon olive oil (1.9 mg).
VITAMIN K: 10-20 mcg
Vitamin K helps the clotting of blood after injuries and protects against osteoporosis, kidney stones, cystic fibrosis, and – get this – body odor.
Vitamin K is highly concentrated in your pancreas and may be involved in the healthy release of insulin after eating.
Food sources: 1 cup chopped raw kale (547 mcg); 1 cup raw spinach (299 mcg); 1 cup chopped raw broccoli (220 mcg).
ZINC: 15 mg
Zinc levels tend to be lower in older people, anorexics, alcoholics, people on crash diets, children with ADHD, and diabetics.
Zinc levels are related to leptin, the hormone helping us feel satisfied.
Studies suggest restoring deficiencies of zinc helps people increase lean body mass while maintaining or losing fat mass.
Food sources: 6 medium oysters (76.3 mg); 3 ounces dark meat turkey (3.8 mg); 1/2 cup baked beans (1.8 mg).
SELENIUM: 70 mcg
Most of the fat-burning T3 in our bodies is activated when selenium-dependent enzymes help convert T4 to T3 by removing one iodine atom.
Selenium also produces other enzymes helping your body detox from the effects of environmental pollutants, pharmaceuticals, and radiation.
Food sources: 3 ounces crab meat (41 mcg); 3 ounces shrimp (34 mcg); 2 slices whole wheat bread (23 mcg).
CHROMIUM: 60-120 mcg
About 90% of us don’t get enough chromium, but chromium helps insulin take glucose out of your blood and usher it into your cells.
Low levels of chromium can lead to insulin dysfunction and high triglycerides, further increasing the risk of heart disease from people already predisposed to metabolic syndrome and cardiovascular trouble.
Food sources: 1/2 cup broccoli (11 mcg); 1 medium apple (1.4 mcg); 1/2 cup green beans (1.1 mcg).
POTASSIUM: 4.7 g
Potassium is both a mineral and an electrolyte; it dances back and forth across the cell membrane, swapping sodium for potassium.
This dynamic exchange of energy, which accounts for up to 40% of our resting metabolic rate, protects your cell membranes and is a key aspect of your nerve, muscle, and heart function.
Food sources: 1 medium baked potato (926 mg); 1/2 cup dried plums (637 mg); 6 ounces tomato juice (417 mg).
CALCIUM: 1,000-1,200 mg
Calcium makes it possible for enzymes to break down glycogen, releasing energy for your muscles to use and preventing muscle cramps or spasms.
Calcium also helps your nervous system send messages and plays a role in insulin secretion.
Your body can only absorb 300 mg max at a time, so if you don’t eat 3 servings of dairy a day, take your calcium supplements at 2 different times during the day.
Food sources: 1 cup yogurt (300 mg); 1/2 cup cooked Chinese cabbage (239 mg); 1/2 cup white beans (113 mg).
EPA AND DHA OMEGA-3 FATTY ACIDS: 1 g
Your body can’t make these fats, but you need them to survive.
Fish oil capsules allow you to get the nearly miraculous health benefits without the heavy-metal toxicity and pesticide buildup in fish.
Fish oil lowers triglycerides, blood pressure, LDL, inflammation, arterial plaque, and raises HDL, all of which help stave off heart disease.
Fish oil also slashes the risk of death in those people already diagnosed with heart disease by reducing prevalence of heart attacks, strokes, and abnormal heart rhythms.
New research suggests omega-3 supplementation can help prevent or treat other conditions, including ADHD, asthma, bipolar disorder, cancer, dementia, depression, and diabetes.
Food sources: 4 ounces wild-caught salmon (2 g); 1/4 cup walnuts (2.27 g); 2 tablespoons flaxseeds (3.5 g).
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657