Reducing Weight Gain

 

A person with a spinal cord injury (SCI) can benefit from a healthy weight management program that contains a proper balance of nutrients. When you sustain a spinal cord injury, your metabolism is significantly altered leading to weight gain and other secondary health problems. When your metabolism slows down, the ability to burn calories also decreases. On average, 60% of people with SCI are overweight. 

 

A hormone imbalance also contributes to weight gain. Here’s how:

Insulin is a power hormone. Simple carbohydrates lead to increased insulin. Increased insulin leads to weight gain.

 

Eating three small meals plus two to three snacks will help keep your insulin & blood sugar levels well balanced. It will keep your body fuelled throughout the day to sustain energy levels as well as reduce urges to over-eat. Here is a sample of a healthy eating and snacking routine.

 

• Eat protein within one hour of waking

• Morning Snack -2 hrs after, containing protein

 

• Complex carb meal or protein with vegetables

• Afternoon Snack-2 hrs after containing protein

 

• Complex carb meal or protein with vegetables

• Snack-2 hrs later-including fruit or vegetables

 

Another way to reduce weight gain is choosing low glycemic foods.

Low glycemic foods prevent high blood sugar spikes, which cause high insulin surges 

and insulin resistance. It also reduces the amount of sugar being stored as fat. Low and high glycemic foods include:

 

• Apples

• Berries

• Barley

• Grapefruit

• Legumes & Nuts

• Unsweetened Oatmeal  

• Green peas

• Tomatoes

• Unsweetened, plain yogurt

 

• Candy, Cookies  & Cake

• White Potatoes/fries

• White bread & bagels

• White pasta

• Fruit Juices

• Potato/corn chips

• Sugar

• Many breakfast cereals (Cheerios & Special K)

• Pop

 

Start your day with a little protein with these two recipes!

 

One of the leading causes of weight gain is eating a diet that is too high in refined carbohydrates.  These processed carbohydrates are quickly digested and absorbed into our bloodstream and this can cause insulin and blood sugar level imbalances, which in turn can lead to the storage of fat.    Eating foods that are slowly digested and absorbed, such as protein and those that contain high fiber, help balance insulin and blood sugar levels.  This not only helps you maintain a healthy weight, but also gives you a sustained energy source throughout your day!

 

 

 

1 cup   frozen berries (blueberries, blackberries, raspberries & strawberries)

2 tbsp ground flax seed

2 scoops chocolate protein powder

1 1/2 cups water

 

• blend all ingredients in blender till smooth

• makes 2 servings

 

 

Protein Powder - protein is the key component of muscle, skin, hair and other tissues of the body. You also need proteins to manufacture enzymes and hormones that are involved in digestion, metabolism and tissue growth and repair. Whey protein powder supplement is very effective, as it is absorbed and utilized readily by the body.

 

Berries-these delicious low carbohydrates, high fiber fruits are referred to as low glycemic foods. This means they do not cause huge spikes in our blood sugar levels. There also extremely high in antioxidants to help keep our bodies healthy and help protect us from disease.

 

 

 

¼ head cauliflower, steamed and mashed (can substitute broccoli or spinach)

2 eggs

1 tbsp. whole grain flour

2 tbsp. red onion, chopped

1tbsp. parmesan cheese

1 tbsp. coconut oil

sea salt and ground pepper to taste

 

1. Steam cauliflower in microwave and gently mash

2. Add eggs to cauliflower mash 

3. Sprinkle in flour and Parmesan cheese to mash

4. Heat coconut oil, fry mash in pan in the shape of the pancake and enjoy!

 

• makes 4 pancakes

 

 

Eggs – are high in protein, low in calories and contain many nutrients including vitamin D -- one of the only foods naturally containing this vitamin -- so they also help keep our bones healthy! 

 

Cauliflower – is an excellent source of fiber, thus helps control blood sugar levels.  This nutritious cruciferous vegetable contains many substances that help detoxify the body and help prevent cancer.  Cauliflower is also high in vitamin C to help boost your immune system!