Radek Dietitian

05/03/2024

When talking about World Obesity Day, it is worth mentioning what the "mother of diseases" is.

Obesity is not just an aesthetic problem. It is a disease in itself. Obesity generates pathological changes in the body such as diabetes, hypertension, cardiovascular diseases, musculoskeletal diseases, cancer and the entire spectrum of mental diseases.

At the same time, there is also good news. Obesity and diet-related diseases resulting from it are reversible. We can prevent and counteract them, we can treat them effectively, we can say goodbye to them forever. The only condition is to eliminate the factors that cause the disease or, in other words, the factors that influence gene expression in the form of the disease.

What is talking about? The most important ones include: sugar, pesticides, antibiotics, flavor improvers, preservatives, trans fats, salicylates and, finally, genetically modified and industrially processed food. Excess energy in the food we eat is a fact, but it often becomes a secondary factor

12/12/2023

Why You Feel So Tired After Eating and What You Should Do About It?

Feeling fatigued after a meal — medically known as postprandial somnolence — is not an uncommon reaction for most.
Honestly, should eating routinely make you feel extreme fatigue?
Definitely not!!!
Extreme fatigue after a meal, accompanied with other digestive issues, could indicate an underlying health condition.
1. Your Body Is Digesting Food
When you digest food, your digestive tract is getting an increase of blood supply.
This can reduce blood supply to the brain, causing feelings of sleepiness.
A release of serotonin occurs when you digest food, and the gut is one of the major producers of that serotonin. This creates a relaxing effect in the body, causing you to feel calm after eating.

What to do?
If you feel extreme fatigue after eating even a small amount of food, this could indicate a medical issue. In that case, follow up with your doctor to figure out what may be going on.

2. You're Eating a Lot of Protein and Carbs
Eating a lot can make you sleepy, especially if you are eating foods higher in protein and carbohydrates.
When you eat a lot of these types of foods, your digestive system gets overloaded and your body releases hormones that create sleepiness.

Additionally, if you are eating highly processed foods or foods with little nutritional value, you may have less energy.

What to do?
Try adjusting what you eat—and how much. Aim for smaller portions throughout the day and focus on including complex carbohydrates, beans and non-starchy vegetables in your meals.

3. You Have Diabetes
Overwhelming tiredness after eating can be a sign of an underlying medical condition, like diabetes.
Diabetes is a health condition that affects your body's production or use of insulin, which moves glucose from the foods you eat into your body's cells.
For people with diabetes, insulin resistance makes glucose lingers in the bloodstream where it can cause an array of problems.
Extreme fatigue is one common symptom of type 2 diabetes, as well as frequent urination, thirst and losing weight without trying.

What to do?
A blood test can help determine if you have diabetes. Actually lifestyle and dietary changes play a big role in diabetes treatment.

4. You Have Celiac Disease
Celiac disease is an immune reaction to eating foods that have gluten. If you have celiac disease, eating gluten will damage your small intestine lining and prevent it from absorbing essential nutrients over time.
Celiac disease can cause an array of GI symptoms, including bloating, constipation and diarrhea.
Fatigue is also a common symptom for people with celiac disease that have eaten foods with gluten.

What to do?
Blood tests and other procedures can confirm if you have celiac disease. If yes, you'll need to make sure to follow a strictly gluten-free diet. Consult it with your dieticien.

5. You Have Small Intestinal Bacterial Overgrowth (SIBO)
SIBO — a condition that happens when you have too much bacteria in the small intestine — can cause fatigue after eating. SIBO happens when food passes too slowly through the digestive tract, causing a build-up of bad bacteria.
SIBO can be diagnosed through a breath test in laboratory and is treated with antibiotics.

What to do?
If you've been diagnosed with SIBO and feel tired after eating, try to avoide lactose from dairy products.

6. You're Eating Large Meal Portions
The quantity of food you eat is another major factor in how you feel after a meal — whether it's nutritious or not.
Eating large quantities of nutritious food (like beans and brown rice, for example) can make you feel tired. Likewise, large amounts of highly processed foods (like chips, pastries or fried foods) can also make you feel like taking a nap afterwards.

What to do?
Try reducing the portion size of your meals, and eat four or five smaller meals per day instead of three large meals.

If you do eat highly processed food (which everyone does from time to time), try to reduce the portion size and mix it with whole foods such as whole grains, fruits and vegetables.

7. You Have Food Allergies
When you eat something you're allergic to, your immune system begins working to try and protect your body. This is typically when fatigue sets in.

What to do?
Visit your doctor if you suspect you have a food allergy.
Set the meal plan with your Dietician.

9. You're Just Tired
Sometimes the reason you feel fatigued after eating a meal is simple: You're just tired in general.

What to do?
Make sure you are getting the recommended seven to nine hours of sleep per night, which is needed for optimal health.

30/11/2023

Let yourself to do the efficient rest pose 😔😴 for the total body relaxation.👼🧚‍♀️🧘‍♀️🧘
Have you ever talked about this with your dietician or physiotherapist or wondered how much it can help you in the process of weight loss or rehabilitation process?

After a tough workout or even a tough day, your body needs the rest. Lying on a mat and focusing on your breath seems like a nap, but in fact you're in a pose which let your body rest more efficient.

What means this magical pose that takes just lying for 5 to 10 minutes?
I call it efficient rest and it can be your favourite everyday exercise or whenever you need it.

Practising efficient rest can help you feel relaxed, but relaxation is just a side effect. Restorative yoga poses like this one can't be done by simply lying down and telling yourself to relax. Probably you've already been stressed and if someone told you to "just relax", you know that is stupid advise.

When you practice constructive rest, you're in a comfortable position and focusing on connecting your thoughts to your body and breath. In placing all your attention on being present, your body is free to let go and reset.

Efficient rest alleviating muscle tensions and targeting the root pain of many aches and pains in the lower body. It eases lower back pain and releases the pelvic floor.

If you're looking to reduce anxiety, it can help provide a better night's sleep.

Try to practice efficient rest for 5 to 10 minutes in the morning or before bed, also after a long drive or any time you're experiencing low back pain, high stress, hip pain or even digestive troubles.

Nevertheless don't wait until your day off to find time to wind down.
Try to make the practise of rest pose as a part of your daily practice like a tooth brush.
If you do it every day, the practice becomes a habit, and the benefits will build up exponentially over time.
https://www.doctena.lu/en/practice/mm_center-423996
https://www.doctena.lu/en/doctor/radek_korczynski-1606914 #21623

21/11/2023

Small Changes🥦🥑🏋️‍♀️🚴 can help to reverse ⏪⏪⏪ pre diabetes and insulino resistance.
Very few know that this is reversible if the nutritional and health regime is maintained.

Pre diabetes and insulino resistance don't always need medical treatment.
If you're wondering what to do, lifestyle changes and custom diet can help you lower your blood sugar levels.

- Eating highly nutritious foods containing vitamins, minerals, omega 3 acids and other phytonutrients.
- Practising at least 150 minutes of optimal and efficient physical activity.
- Losing excess weight.
- Controlling your cholesterol levels and blood pressure.
- Quitting smoking

Here's how to manage pre diabetes with the help of small lifestyle changes:

1. Learn what to eat

The best diet for people with insulino resistance, pre diabetes or type 2 diabetes includes plenty of non-starchy vegetables (broccoli, carrots, cauliflower), fruits, protein and healthy fats. Low Glycaemic Index Diet, Mediterranean diet are the easiest and efficient solutions.

2. Make Dietary Goals SMART

Small
Measurable
Achievable
Realistic
Time adjusted

If potatoes are a basic food in your diet and culture, cutting them completely will likely be difficult for you. Instead, eat less or consumed as a cold starter will be a more attainable goal.

3. Choose proper physical activity

Along with a nutritious diet, physical activity is a basic treatment recommendation for controlling metabolic problems.
Physical activity, skeletal muscle activity, work preferably with resistance, increases the sensitivity of cells to insulin and lowers the level of glucose in the blood. Muscles produce their own cytokines that reduce the activity of pro-inflammatory cytokines from fat cells. In this way, they lower the level of general inflammation.

Some examples of joyful movement include:

Dancing
Walking
Playing with your kids
Evening or morning walks
Roller skating
Bike riding
Cleaning
Stretching
Collective activities, joyful movements and physical activity are also the pillars of the Mediterranean diet.

4. Benefits of Losing 10 Percent of Your Body Weight.

Compared to people of a healthy weight, excess of the weight is at a significantly greater risk of type 2 diabetes. More than 80 percent of people with diabetes also have overweight or obesity. Lowering your weight just 10 percent lowers your blood sugar levels and also improves the body's ability to regulate sugar and insulin levels.

14/11/2023

Just in 10 minutes ⌚️ or even less ⌛️⏰ you can experience greater energy 🤩🥰👍, calmness and overall vitality.
This is practice 🧘‍♂️🧘🧘‍♀️, just breathing exercises😮😮‍💨😲, which is actually energy practice ⚡️💥🔥☀️.
If you feel like many people that more energy is impossible to achieve even that you've already changed a lot in your diet and life style.
The simple, and available-anywhere energy practice which very few is discussing.
This solution not only ups your energy but also increases stem cell production to help you reverse the ageing process by 50%!!!!
The positive effects on energy and your brain function, metabolism, immune system, body composition, and athletic performance.
This easy practice leads to 7 powerful adaptations which contributing to more energy than you’ve ever experienced!
Add this energy practice to your daily routine. Don't know how to get started, just book a session with me in MM Center in Rollingen.

09/11/2023

Are you challenging of menopause and looking for effective methods to maintain your health? Shortly I want to share with you how a low GI diet can help you manage blood sugar levels and decries the most common symptoms associated with menopause.

1. Hormonal Balance: Menopause affects hormonal changes which often impact blood sugar fluctuation. The low glycemic diet focuses on products and foods that have a minimal impact on blood sugar levels. These foods can help you maintain hormonal balance and stabilize blood sugar and reduce the intensity of menopausal symptoms.

2. Weight Management: Menopause often causes risk of weight gain. The low glycemic diet promotes weight management and reduces the risk of excess weight gain.

3. Mood Stability: Menopausal symptoms, such as mood swings and irritability, can be challenging to manage. By stabilizing blood sugar levels, the low glycemic diet can help regulate mood and alleviate emotional fluctuations commonly experienced during menopause.

Let's get started with me to use the power of the low glycemic diet and take control of your menopause. With stable blood sugar levels, improved mood, sustained energy, and better overall health, you can navigate menopause with confidence and vitality.

If that sounds interesting to you we have chance to work together.

23/10/2023

Why is the big belly really danger? Why the excess of fat around your midsection is a very bad news. Neither due to aesthetic reason nor just because it makes your jeans uncomfortable.

Belly fat, also called visceral fat, is a particularly dangerous type of fat. The dangers of visceral fat have been shown to contribute to inflammation and insulin resistance.

This type of fat is a very active endocrine gland that produces pro-inflammatory cytokines. It's not just a warehouse storing excess unused energy in the form of fat. It is, in fact, the largest endocrine gland with a strongly pro-inflammatory effect.

There is already proofed close connection between too much belly fat and the risk for developing diabetes type B and insulin resistance. Cytokines, which are harmful immune system chemicals make cells less sensitive to the blood sugar-regulating effects of insulin.

The cytokines affect cells ability to regulate blood pressure. It is found that just a 5 percent increase in weight circumference upped the risk for high blood pressure by 34 percent for men and 28 percent for women.

Too much body fat in general can raise heart attack risk. Belly fat pumps out fatty acids that signal the liver to produce more LDL cholesterol, called bad cholesterol.

Too much belly fat could affect brain function, a significantly higher risk of dementia, a greater risk for certain cancers, an asthma.

11/10/2023

Weight loss⚖🧫 by eating more 🥕🍗🍇🍳sounds like a joke 😂🤣😂and sounds too good to be true. But that's the idea of eating more food. How is it possible? 🧐You can eat more because you choose foods that are rich in nutrients and low in calories.

The basis is to replace high-calorie products with low-calorie products in the meal. The body remains nourished but we help it maintain a caloric deficit and avoid the feeling of hunger.

So where do we start?
What does it mean to eat bigger volume meals?

To understand this you need to change your aproach that more food means more calories. Start with the "quality" of the food you eat. Once you get used to volume eating, it is quite simple to replace high-calorie foods with low-calorie, nutrient-dense foods and eat more of this better one.

Eating more food is not really a plan or strict diet, but rather a hack. Simply put, it's simply the trick of strategically packing your meals with large amounts of low-calorie food. As a result, you will feel full while cutting down on calories.

Most of the high-calorie foods in a typical diet are processed foods, such as granola bars, chips, or soda. They may taste delicious, but ultimately they are just high in calories and usually contain much less nutrients.

High and low calorie foods

1. Vegetables

The easiest way to eat more food and fewer calories is to eat meals with plenty of vegetables. Leafy greens have a higher ratio of water and fiber to total calories, so you can eat a few cups a day while adding a small amount of calories to your diet.

For example, a cup of arugula has less than 20 calories, but it can thicken your plate and make you feel full. Other low-calorie, high-content leafy vegetables include:

Kale: 7 calories per cup
Spinach: 7 calories per cup
Romaine lettuce: 7 calories per cup
Cabbage: 22 calories per cup

2. Whole grains

Replacing refined grains (like white bread and white rice) with whole grains can also build volume of your meal. Whole grains are not only higher in fiber, but also offer more nutrients such as iron and magnesium.

Some whole grain options include:

Whole grain oatmeal: 150 calories per half cup
Brown rice: 150 calories per half cup
Millet: 207 calories per cup
Barley: 170 calories per quarter cup

3. Lean protein

Leaner protein products are usually lower in calories than higher-fat proteins and can be eaten in larger quantities. Swap red meat and full-fat dairy for some of these low-fat foods:

Chicken breast: 165 calories per serving
Salmon: 232 calories per serving
Fat-free yogurt: 129 calories per cup
Cottage cheese: 110 calories per cup
Turkey: 160 calories per half cup

Three advantages of volume eating
1. Helps with weight loss

Replacing low-volume foods with high-volume, low-calorie foods usually means you'll eat a more filling and low-calorie diet, which ultimately promotes fat loss. To lose weight you need to create a calorie deficit.

2. You feel fuller

Calorie restricted diets can be difficult because they can make you feel hungry. Eating larger amounts may make you feel fuller and make it easier to stick to your diet.

One of the key nutrients you get from more filling meals is fiber. Not only does it help increase the feeling of fullness after a meal, but it may also promote weight loss by better nourishing the gut microbiome.

3. You get more nutrients

Food volume can also increase the overall nutritional value of meals. Bulk-produced foods, such as leafy greens and lean proteins, are generally richer in vitamins and minerals than their low-volume alternatives, such as processed foods.

06/10/2023

Have you considered to visit dietitian?
Send me an email concerning your issue and visit me.

Schedule an appointment online with Radek Korczynski, Dietitian. Address: 1, Rue Belle-Vue, 7540 Rollingen. Also phone number, opening hours, education, awards, recommandations and feedback. All specialities for this practitioner : Dietitian, Nutrition Consultant, Nutrition coach

03/10/2023

What can you do to make a 30 minute walk a day to help you lose weight? 🧫⚖️🚶‍♀️🚶🚶‍♂️
If your goal is to get slimmer, 30 minutes ⏱ of daily walking can be an important part of your weight loss plan.
Physical activity and a diet with a slight reduction in calories can result in weight loss over time.
The walk is definitely recommended for obese and overweight people, all people with spine problems, hypertension and diabetes.
Once you feel comfortable walking 30 minutes a day, you can increase your total minutes or walking speed for even better results.
Walking longer or faster will help you reap even more weight loss benefits.
Why is it worth going for a walk?
Daily walks can help improve your concentration and improve the quality of your sleep.
How many walks do you need to lose weight?
Most health guidelines recommend at least 150 minutes a week of moderate-intensity physical activity, such as walking. Actually it means few activities a week in total minimum 150 minutes. Just with that you already achieve the basic health benefits. If you walk for 30 minutes every day, that's a whopping 210 minutes a week.
You can also really hit it big by doubling your total minutes per week to 300, which will further improve your results.

You can also increase the intensity of your walk by going uphill, increasing the incline of the treadmill, or adding short bursts of power while walking, jogging or running. In fact, guidelines from most heart disease and diabetes experts say you only need 75 to 150 minutes of vigorous-intensity exercise per week combined with moderate-intensity exercise.

The number of calories burned while walking depends on steps taken, distance traveled and weight. A pedometer can help you track your steps and calories burned during a 30-minute walk.

Walking 30 minutes or more a day is a low-impact activity that can be easily incorporated into your daily routine. No equipment is required other than a good pair of walking shoes.

Let's go for a walk then.