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Registered dietitian having fun! IG: @amandanighbertrd amandanighbert.com



Let’s talk about diet soda! The concern is the use of artificial sweeteners instead of sugar to provide a sweet taste with fewer calories. While diet soda can be an attractive option for those looking to reduce their calorie intake, there has been some debate about its effects on health. Understanding those concerns can help you make an informed decision about using diet soda in your daily life.

Some studies suggest that regular consumption of diet soda may be associated with an increased risk of certain health conditions, such as obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease due to the effects of artificial sweeteners on hunger. However, it is important to note that these studies do not prove causation, more research is needed to fully understand the relationship b/t diet soda & these health issues.

Some people may also experience negative side effects from consuming artificial sweeteners, such as headaches, digestive issues, & allergic reactions.

Additionally there is concern over artificial sweeteners & gut health. The research is limited but studies do suggest that artificial sweeteners may have negative effects on gut bacteria.

Gut bacteria play a crucial role in maintaining overall health, including digestion, immunity, & mental health. Research shows that artificial sweeteners can disrupt the balance of gut bacteria, leading to a reduction in beneficial bacteria & an increase in harmful bacteria.

Studies have also linked artificial sweeteners to an increased risk of inflammatory bowel disease (IBD) & other gut-related issues. Knowing these health concerns makes it important to consume diet soda in moderation or consider switching to a diet soda made with a natural noncaloric sweetener like stevia or monk fruit.

Good hydration is very important to feeling your best & burning fat. The best form of hydration is always water. The occasional use of diet soda is probably not a big deal as long as you are not dealing with any of the health concerns listed above but if you find that most of your daily hydration comes from diet soda, then this is a really good lifestyle shift to focus on. Less diet soda & more water.
Meal prep is a breeze when you have a freezer full of quality proteins from @omahasteaks #omahasteaks #ad

Planning my meals for the week to come really helps me stay on track with my health and wellness goals plus make getting nutritious meals on the table each night so much easier!

I always start my meal planning by looking to see what proteins I have stocked in my freezer. This is why I love ordering @omahasteaks bundles, quality protein shipped directly to my door and always available in my freezer when I need it!

This week I pulled out some pork, burgers and chicken breast to put together three quick and easy meals for the week to come! Simple and healthy meals my whole family loves!

If you are looking for an easy and affordable way to always have the protein you need on hand then head over to the link in my bio and place your order with @omahasteaks Use code amanda40 to get $40 off any order over $139! #omahasteaks
What you don’t want to see in your electrolytes supplements!

Electrolytes add ins have become very popular over the past few years but they are not all created equal! There’s a reason I always use @goultima

No to low calories, zero sugar, and it tastes delicious! Not all electrolytes can say this!

Electrolytes are minerals in your body that carry an electric charge. They are essential for a variety of bodily functions, including regulating nerve and muscle function, maintaining proper fluid balance, and supporting the function of various organs, such as the heart and kidneys.

Some of the key electrolytes in the body include sodium, potassium, chloride, calcium, and magnesium. If electrolyte levels in the body become imbalanced, it can lead to a variety of health problems, such as muscle cramps, fatigue, irregular heartbeat, and even seizures. Therefore, it is important to maintain proper electrolyte balance through a healthy diet and, if necessary, electrolyte supplements.

For the past five years I have been encouraging my clients to use electrolytes in their water daily and the feedback is always so positive! Clients report more energy, better sleep, better hunger control and so much more!

BUT all electrolyte add ins are not the same! The number one thing you don’t want to see in your electrolyte product is sugar!

Products with sugar can cause a significant spike in your blood sugar levels which is not ideal if you are using them while you fast or while you are trying to lose weight! Anything that causes a high blood sugar response will stop fasting and promote the release of insulin which is the number one fat storing hormone in the body! This is not ideal.

So when choosing an electrolyte supplement be sure to find one with no sugar like @goultima Products like this can be consumed while you fast and will not cause a blood sugar spike therefore preventing the release of insulin, which in the long run can help with weight loss! I have been using @goultima for the past 5 years and love the grape and passionfruit flavors!

Check out the link in bio @amandanighbertrd and receive 20% off your next order when you sign up for emails!
So now that you know what matters to most when it comes to your heart health, triglycerides and HDL, how do we improve those numbers?

Our goal needs to be to reduce triglycerides and increase HDL!

Triglycerides are a type of fat found in the blood, and high levels can increase the risk of heart disease and other health problems. You may think that eating a lot of fat increases triglycerides but in reality is is sugar, carbs, and alcohol having the biggest impact. Here are some ways to reduce triglycerides:

💪🏼Reduce sugar and processed carbohydrate in your diet.
💪🏼Increase fiber! Eat a lot more vegetables, fruit and high fiber grains in your diet.
💪🏼Reduce alcohol intake.
💪🏼Increase your daily step count and exercise regularly.
💪🏼Maintain a healthy weight.
💪🏼Quit smoking.
💪🏼Manage and reduce your stress.

Many of the things that lower triglycerides will also help increase HDL.

HDL (high-density lipoprotein) is often referred to as “good” cholesterol, as it can help remove excess cholesterol from the body and transport it back to the liver for processing. Here are some additional ways to increase HDL levels:

💪🏼Increase exercise and daily activity is the
#1 way you can increase your HDL
💪🏼Include healthy fats in your diet, specifically MCT oil found in coconut oil. The Lauric acid and Capric acid will help raise HDL. Also foods high in omega 3 fatty acids like fatty fish (salmon, tuna, sardines) flaxseeds, chia seeds and walnuts.
💪🏼Don’t smoke: Smoking can lower HDL levels, so quitting smoking can help increase them.
💪🏼Reduce alcohol intake.
💪🏼Reduce sugar and processed carbohydrates in your diet.
💪🏼Increase fiber! Eat a lot more vegetables, fruit and high fiber grains in your diet.

It’s all about a healthy foundation and this is what I teach my LEAN clients the most! It is the simple things like walking, stress reduction, more fiber, less sugar, good sleep etc that impact your health the most! If you skip over the simple things then it is impossible to truly improve your health!

I would love to help you improve your heart health in February! New session of lean just started and there are a few left! Link in my bio @amandanighbertrd
Hello February and happy heart month! And just because your total CHOL is normal does not mean your risk for heart disease is low.

Those that have followed me for some time know that my health journey started with a diagnosis of high cholesterol (over 300) at the young age of 30. Yet I was eating a low fat diet, exercising, and doing all the healthy things!

This started the long journey of educating myself, learning a better understanding of the lab values that matter and making small shifts in my lifestyle to correct this issue!

So I promise so much more to come! But today I share with you the easiest way to determine your current cardiac risk and even if you are insulin resistance!

You can do this by calculating a triglycerides to HDL ratio! Labs you have probably had drawn already in the last 6 months!

Ideally triglycerides will fall under 100 and your HDL will be over 60. Once you know these numbers then you should determine your Triglyceride to HDL ratio!

Do this by taking your fasting triglyceride number and divide it by your fasting HDL number

Ex: Triglycerides = 150 and HDL= 60 150/60 = a ratio of 2.5

Less than 1.1 is optimal! This means you are insulin sensitive and your risk for a cardiac event is very low! The lower your ratio, the better!

Normal range 1:1-1.9:1

Above 2:1 indicates early insulin resistance and risk of cardiac event.

Above 2.9:1 indicate significant insulin resistance and high risk of cardiovascular disease.

Achieving a good triglyceride to HDL ratio should be your main goal!

In my next video I will share how to optimize these two labs so stay tuned! Share your ratio in the comments below if you like!

Based on labs I had drawn last September my current ratio is:

Triglycerides 73 / HDL 75 = .97:1 which is optimal!!!

Be your own health advocate and know your numbers!
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