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

January 5, 2023 | issue 122

What's Inside This Week:
  1. The Health Up Weight Loss Solution
  2. Overweight in America
  3. Ten Things to Give Up in 2023
  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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Overweight in America
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Nationally, 41.9 percent of adults have obesity. Black adults had the highest level of adult obesity at 49.9 percent. Hispanic adults had an obesity rate of 45.6 percent. White adults had an obesity rate of 41.4 percent according to the 2022 Obesity Report from Trust for America's Health. Most states in the USA have obesity rates higher than 30%…that's 1 in 3 adults. Just 10 years ago, no state had an obesity rate of 35%…2022 demonstrated 19 states at this level. 
The sad truth is that children are being affected at alarming rates. According to the CDC, nearly 20% of US children are obese and prevalence is increasing every year.  Diseases that have been seen in adults are now being identified in children. Type II Diabetes, hypertension, high cholesterol, depression and low self-esteem are becoming common in children and adolescents. 
Obesity is a chronic multifactorial disease, characterized by an excessive accumulation of adipose (fat) tissue, commonly as a result of excessive food intake and/or low energy expenditure. Obesity can be triggered by genetic, psychological, lifestyle, nutritional, environmental, and hormonal factors. Obesity happens for children when their parents are overweight or obese. Habits that lead to obesity are unintentionally shared amongst family members. 
An disturbing statistic from the CDC is that over 73% of US adults over age 20 are overweight or obese. About 75 million US adults are actively trying to lose weight…a large portion of this number are women. The weight loss industry targets us with all the things…all the ‘magic’ that will be the answer for us to finally lose the weight. It's enough to make you crazy!
The bottom line is weight loss is a mathematical equation…create a deficit and the weight comes down. We cannot expect to reduce our weight long term without reducing the amount of food we are putting in our mouths. It may sound crass, but it's the hard truth. We have a real problem and it's only going to get worse until we make the decision to stop the madness. The food industry makes foods highly desirable and it's hard to stop eating when it takes so good! Food manufacturers do research to find the ‘bliss’ point…where the food take so good we CANNOT stop. This is criminal in my mind. It sets us up for weight gain and chronic illness. And our healthcare costs continue to soar. 
The best way to manage this concern? Take back your power and eliminate processed, highly palatable foods. As Michael Pollen says, “Eat food, not too much, mostly plants”. Simple and a great strategy to avoid being a statistic. Join me for my upcoming group coaching program to learn how YOU can take back your power and let go of the excess weight. Think of it as a gift to you and your family. When you get healthy, your entire family gets healthier. What a gift to give your children…healthy habits they can take into their adult years. It's a win-win!
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Ten Things to Give Up in 2023
Many of us think about what we'd like to gain in the new year. Here is a list of things you may want to consider giving up in 2023.
  1. Judgment - Look for the good instead of judging what is different from your values. Judgment can have a negative effect on your relationships and environment.
  2. Expectations - If you find yourself disappointed, it may be that you have set expectations on others. Consider giving generously to others without expecting anything in return. You'll be a happier person.
  3. Fear - can hold you back from having the life you want! Fear can be debilitating and keep us have trying new things. Let it go. Take a deep breath and push through.
  4. Clutter - A mess in your environment leads to a mess in your mind. Clutter, disorder and too much stuff increases our stress burden. Start with just one small space and clean it up. Then check on how you feel when you see that uncluttered area…feels great. Get rid of it!
  5. Self-Doubt - Most of us underestimate our potential. Be confident. Know your worth. Ask someone who loves you to remind you that you are an amazing person…and believe them!
  6. Control - There is actually very little we can control in our lives. Taking a step back and going with the flow may serve us in a more peaceful way.
  7. Worry - What does worry get us? Worry steals our peace and wastes our precious time. Notice it…let it go.
  8. Avoidance - When we notice ourselves avoiding a difficult conversation or situation, take that deep breath and face it head on. You will feel better having dealt with it instead of holding on to it.
  9. Resentment - Another soul stealer! When we hold on to resentment, it eats away at our peace of mind. It's heavy to carry. Set it aside.
  10. Processed Food - It's conveniently killing us as a society. One of the best ways to improve your health and your peace of mind is to remove the toxins that come with processed foods and flood your body with nutrients from whole plant foods. You will notice a difference within a week or two!
Which of these resonates with you the most? Focus on one or two if the list seems too long to tackle all at once. Let's make 2023 a more peaceful one!
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The word "lethologica" describes the state of not being able to remember the word you want.
I was trying to think of something to use this week but I couldn't remember what it was….lol 
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Recipe of the Week
Blueberry Banana Pancakes
Nothing says “brunch” quite like these fluffy, fruity classics made from only six ingredients. Dotted with brain-boosting blueberries and drizzled pure maple syrup, these pancakes are always a gobbled-up-in-no-time favorite treat from The Complete Idiot's Guide to Plant-Based Nutrition by Julieanna Hever, RD, The Plant-Based Dietitian. 
Blueberry Banana Pancakes
  • 1 medium banana peeled
  • 1/4 cup unsweetened plain plant milk
  • 1 cup whole-grain flour (e.g. oat, whole wheat, gluten-free blend)
  • 2 tsp baking powder
  • 1 tbsp maple syrup (pure)
  • 1 cup blueberries (fresh or thawed frozen)
1. In a large bowl, mash the banana with a fork. Add the unsweetened plant milk and mix until smooth.
2. Add the whole-grain flour and the baking powder to banana mixture and mix with a fork until just incorporated. Stir in maple syrup and blueberries.
3. Heat a medium skillet over medium-high heat until hot. Pour 1/2 cup batter into the skillet. Reduce heat to medium, and cover. Cook for 2 to 4 minutes or until pancake starts to brown on the edge. Using a spatula, turn pancake and cook on the other side for 1 to 2 minutes or until golden brown. Repeat with remaining batter.
4. Drizzle with additional maple syrup, if desired, and toss on some sliced banana and blueberries to add some flare to serve. Enjoy!

Book of the Week
The Power of Intention
Written by one of my favorites of all time, the late Dr. Wayne Dyer. This book is a great listen, as well! Dr. Dyer is an amazing teacher and thought provoker. The insight he shares is inspiring and will leave an impression that will not soon by forgotten. 
Listen to my Health Tip Tuesday video on Facebook on Tuesdays around 10:30am to hear my book review!
Daily Inspiration and more from Dr. Wayne Dyer. Although he is no longer on this earth, his teachings live forever. Blogs, books, videos and more. Feed your soul here. 

“Hold no grudges and practice forgiveness. This is the key to having peace in your relationships.”
--Dr Wayne Dyer

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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