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The Health Up Newsletter
Created Weekly by Teri Yunus 
Health Up With Teri Health & Wellness Coaching

October 20, 2022 | issue 111

What's Inside This Week:
  1. Women Have This Disadvantage
  2. Littering Making a Comeback?
  3. When Light is Therapy
  4. Did You Know?
  5. Recipe of the Week
  6. Book of the Week
  7. Resource Tip of the Week
  8. My Favorite Quotes
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Women Have This Disadvantage
As women, no one has to tell us we lose weight at slower rates than men. If you’ve ever attempted weight loss with your male partner, you know how frustrating this is. Men and women store and burn fat differently. It is a known fact that women store more fat and burn it off at much slower rates than men. This is not only true of human females, but all female animals are the same! Female animals carry more weight than their male counterparts. This is a true disadvantage for women eating the Standard American Diet today. It is almost impossible to keep weight off eating what most people eat.
This is not a new phenomenon, look at portraits as far back as the 17th century. Women depicted in these portraits were often chunky, overweight. Being slightly overweight in those days was considered attractive and these women were respected and considered prosperous. Women’s bodies were designed to carry this extra weight to meet the demands of pregnancy and child-rearing. Our bodies were created to store fat and to hold on to it! This is useful in pregnancy when calorie demand is higher (about 300 calories/day). Women who breastfeed their babies also need additional calories.
The weight gained during pregnancy (an average of 28 to 40 lbs.) is often not lost before the next pregnancy occurs. Unfortunately, the weight does not magically dissolve once the extra fat stores are no longer needed. Again, our bodies are biologically designed to store fat and to keep it safely tucked away. Women tend to store fat in their buttocks/hips and upper legs. Weight in these areas is easy to carry. Men, on the other hand, tend to accumulate excess weight in their abdominal cavity. This offers more risk of illness to men including fatty liver, heart disease and more.
As women age and menopause ensues, estrogen levels drop, and women’s fat cells start to look more like men’s. New fat storage is seen in the abdomen. This may account for the chubbier bellies we often see in women as they age. Many women find this disturbing as it is new to them, and they don’t understand why it’s happening. They may be eating the exact way they always have but their weight is increasing in places it never had before.
Women will store fat no matter what they eat. Remember, we are biologically designed to do so. Attempting to reduce our weight is fighting biology and many women simply give up. The thing is… eating the Standard American Diet that is higher in fat will lead to more fat storage. Changing the composition of your diet offers to best option for successful reduction in fat storage and weight loss for women. Dr. John McDougall says, “The fat you eat is the fat you wear”. Sad but true for many women.
Shifting to a whole food, plant-based, no oil and no overt fat way of eating allows our bodies to stop storing fat and to let go of stored fat that we have carried long past needing it. Want to know more about how this might work for you? Reach out to me. Transitioning to this way of eating will bring you the body and the health that may feel unattainable. 
It can be yours. 
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Littering is Making a Comeback?
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Fair warning…I'm about to rant about what I am noticing. Have we gone back to the 50s when it comes to throwing our unwanted trash out the window of our cars? Back then this behavior was ‘normal’. I recall the big campaign even into the 70s to stop littering. Public service announcements, education in schools, and community events to promote the ‘Don’t Be a Litterbug’ effort were common. Keep America Beautiful was the theme and it seems like this has been forgotten.  It seems so odd to see so much garbage on the sides of roads, in parking lots and even near the rail trail. It’s disheartening to think people respect their environment so little that they discard trash so freely.
As I noticed this increase in litter, I did what I always do…I researched it. Here are 6 things I learned about littering:
1 – Most of the litter seen on the side of the road is from food waste…coffee cups, fast food wrappers, pop cans and water bottles.
2 – Littering is illegal! People littering can be fined or even sent to jail in some circumstances. It is against the law to litter.
3 – Littering can cause a car accident – Maybe no one is looking when you throw that plastic bag or wrapper out the window but it can get stuck on someone’s windshield impairing their view.
4 – Litter kills animals. That same plastic bag or bottle can cause animals to suffocate or be injured.
5 – Litter is toxic to the environment. Plastic bottles, metal, cigarette butts, candy wrapper and packing materials may emit poisonous gases that can be harmful to our air.
6 – Litter is ugly. Tossing that cigarette butt out the window may seem harmless but many of us believe this tarnishes the beauty of the earth. Seeing a bunch of discarded trash up against a fence or in bushes is not pleasant to look at and it devalues our spaces.
Here’s a flashback for those of you around in the 70s…Give a Hoot – Don’t Pollute. Remember that? I do and I am wondering if we need to restart these anti-littering campaigns in schools and communities. Okay, my rant is over. I just felt it was important to comment on. We have just one Mother Earth. There are many ways to honor her. Throwing our garbage in the proper place is an easy one. 
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When Light is Therapy
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Ever notice how soothing it is to sit around a campfire? Or do you find your eyes being drawn to the flicker of the lit candle in the room? Even the light from the sun can feel so warm and comforting. The answer may be in the wavelengths of red and near-infrared light emitted from these sources of light. Thousands of studies over the past couple decades demonstrate the promise of red and near-infrared therapies. It looks like just about everyone can benefit in one way or another. How amazing is that? Next time you consider whether to build a campfire or even a fire in your fireplace, think of it as self-care…it's therapy for your well-being and your soul!
Infrared therapy is generally non-invasive, chemical free, and demonstrably safe. It can be used alongside other treatments or as stand-alone. Benefits reported include management of acne, muscle or joint pain, arthritis, compromised blood circulation, hair loss, and even whole body pain. Athletes use red light therapy to enhance performance and to heal and regenerate muscle tissue. Other possible benefits may include reducing belly fat, increasing bone density, and increasing testosterone. It has been used in conjunction with other therapies for Alzheimer's and Parkinson's diseases, as well as some types of cancers. 
Red light therapy is so effective due to its pronounced anti-inflammatory effects with both local and systemic mechanisms. This can be especially valuable for disorders of joints, traumatic injuries and more! Research is promising regarding red light therapy in the treatment of type 2 diabetes and cardiovascular diseases. Visual improvements have also been ‘seen’ (lol) in the elderly population studied. Reports of improvements as good as being able to see two rows lower on an acuity chart in 95% of people tested. 
It's pretty interesting to learn about! I was triggered to know more when I saw Red Light Therapy at the place I am doing my Body Challenge (Seung Ni in Saginaw). I had not been exposed to it previously but thought to myself I definitely look into it. No adverse effects have been reported so it doesn't appear to have a downside…other than maybe the cost. In general, expect $25 to $200 per treatment; but at-home red light therapy treatments can be more cost-effective over time. It occurred to me that I actually have had red light therapy without realizing that’s what it was! I signed up for ‘laser’ therapy after my knee procedure as a way to enhance healing and reduce pain. My knee was localized under the red light and the therapy lasted about 8 minutes. Cost of 3 treatments…$199. 

There are home devices available and they range widely in price. My research on this showed targeted devices starting in the $50 range all the way up to full body devices in the thousands of dollars. But, hey, no downside…only benefits? Might be worth the investment. This paired with the healthiest, win. 
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Ever wondered why there are mirrors in front of the cardio section at gym? Watching yourself run in a mirror can make a treadmill workout go by faster and feel easier.
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Recipe of the Week
Maple Balsamic Salad Dressing
Makes several servings depending on how saucy you like your salad :) Can be used as a sauce for other foods, as well. 
¼ cup tahini
3 tbsp organic nutritional yeast
2 tbsp Dijon mustard
2 tbsp tamari or soy sauce
2 tbsp apple cider vinegar
2 tbsp balsamic vinegar (I love Fustini’s 18 year balsamic!)
2 tbsp maple syrup
2 tbsp low sodium vegetable broth
Add all ingredients to a salad dressing bottle and shake well. You may want to add water or more veggie broth if dressing becomes to thick. I typically add a couple tablespoons of water at the beginning and again later if it becomes too thick in the fridge. I also prefer to put this in my blender to mix it really well. It becomes super smooth in the blender. Doubling the recipe makes using the blender easier.
Book of the Week
The Low Carb Fraud
T. Colin Campbell, PhD partnered with Howard Jacobson, PhD to expose the fallacies of low carb diets like Atkins, South Beach and Keto.  
Listen to my Health Tip Tuesday video on Facebook on Tuesdays around 10:30am to hear my book review!
Joe Cross inspires others to get healthy and lose weight through juicing and eating more plants and vegetables. Blog, newsletter, recipes, programs, watch Fat, Sick & Nearly Dead for free!

He who takes medicine and neglects to diet wastes the skill of his doctors.
--Chinese Proverb

Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional. 
hen Basics tea
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Have a fabulous weekend!