Reclaim Your Health #6 Vitamin D
Supplement and get outside (without your SPF for 10 in UK 20 minutes) expose some skin- don’t get arrested!
Improve your immune system
Supports bone health
Limits carb and sugar cravings
For Amy and everyone else that cant stick to their diet!! Nibblers and Snackers take note!
4 Key Strategies for Killing Food Cravings
adapted from an article by Chad Tackett
When you’re constantly hungry, it makes choosing the right foods
at the right times really challenging.
Staying full and energized while eating fewer calories—that’s the
secret to long-term fat loss success.
Here are 4 key strategies for feeling satisfied after a healthy meal
and staying full longer. You’ll not only have a lot more energy, you’ll
crave (and eat) less later. . .
1. Eat your water. Yes, eat. Drinking water is great, and you should throughout the day, but it doesn’t provide the same level of feeling satisfied as when you eat foods high in water.
There is a separate mechanism in the brain that controls hunger and thirst. If the food you eat contains water, it will stay in the stomach longer while it’s being digested.
PLUS, foods high in water are naturally very low in calories – making them ideal for fat loss.
Many fruits and vegetables contain 90 – 98 percent water! The following are some of the most hydrating foods. . .
– Watermelon contains 92% water and electrolytes, such as calcium, magnesium, potassium, and sodium – all of which (positively) influence your metabolism!
– Grapefruit contains only 30 calories and is comprised of 90%
– Cucumbers are 96% water and contain just 14 calories in an entire cup!
– Cantaloupe is 89% water and contains only 27 calories per 1/2 cup!
– Strawberries contain just 23 calories per 1/2 cup and are made up of approximately 92% water. Plus, strawberries rank as the 4th strongest antioxidant-rich fruit!
– Broccoli contains 90% water and anti-cancer nutrients that help to detoxify the vast number of potential toxins that we encounter each day. Plus, it’s a great source of fibre!
You may have noticed that these water-dense foods are all carbs.
Because they’re natural (and not processed), I’d suggest the portion
being about the size of your fist. So, a small grapefruit or a cup of sliced strawberries, for example, would work well.
2. Fill up on fibre. Fibre is critical to fat loss in several ways: first, fibre contains only 1.5 to 2.5 calories per gram, while other carbs contain 4 calories per gram (fat contains 9 calories per gram I always estimate 10 cals/ g).
Essentially, you can pile your plate with plenty of high-fibre foods without worrying about caloric-overload.
In addition to being low-calorie, high-fibre foods are more filling.
Fibre is absorbed by our bodies more slowly than other foods, which means we feel full longer.
Foods high in fibre are fruits and vegetables, beans, lentils, legumes,
and natural whole grains. Aim for at least 25-35 grams each day to
help reduce your caloric intake and keep you feeling full and energised for longer.
3. Include protein at every meal. A meal with carbs alone causes blood sugar spikes and crashes, which leave you feeling tired, hungry,
and weak. Protein helps prevent this happening, so that the carbs you eat aren’t converted to body fat, and allows energy to be
Great protein sources are lean meats, fish, lowfat dairy, legumes,
and unprocessed soy products.
Your choice of protein should be approximately the size of your
palm. For example, a medium-sized chicken breast.
4. Don’t leave out healthy fat. Since fat is so calorie-dense, it’s important that you eat it in moderation . . . BUT in small amounts,
it provides flavour and has a positive impact on slowing insulin response, like protein.
My favorite healthy fat source are nuts and seeds because they are also a great source of protein and fibre. Other excellent fat
sources are avocados, olives, and fatty fish (e.g., wild salmon).
The fat source you choose should be about the size of your thumb. This is about 5 almonds for the average-sized woman or 7 almonds for the average man.
Put this into Action NOW – you know which foods keep you feeling full and satisfied throughout the day, here are some great ideas that combine them all together for one super fat-burning snack or
1. Stir in a little peanut butter (healthy fat) and protein powder
(protein) into oatmeal (fiber), topped with strawberries (water).
2. Dip cucumbers (water) in hummus (fiber and healthy fat) and
cottage cheese (protein).
3. Marinate broccoli (water and fiber) and boneless, skinless
chicken breast (protein) in a little olive oil (healthy fat) and
balsamic vinegar and wrap it in aluminum foil on the BBQ.
4. A bowl of Greek yogurt (protein) with pieces of watermelon
(water), topped with flaxseeds (fiber and healthy fat). I add protein powder to this too.
These are my tips for planning my meals so that I can stay focused on
my weight loss goals. I love seeing people take control of their health,
and I’m so happy to be able to be a part of that.
Like I said, staying full while eating fewer calories is the secret to success. Do that, and avoid the daily pitfalls, and you will succeed.
A few small,
easy changes in your daily routine will have profound, lasting effects
to reach your weight loss goals. End the self sabotaging now.
This information has worked for my clients and myself. If you want, it will work for you.
Follow me Twitter @jaxallenfitness for daily healthy tips.
Friend me on Facebook Jax Allen
For more info and to join my fitness groups.
Saw this and know it will help you…
University Of Missouri Unveils Secret To Belly Fat Loss?
By Kevin DiDonato MS, CSCS, CES
By now, you’ve probably heard that breakfast is the MOST important meal of the day!
If you haven’t, well, I have news for you: IT IS!
Besides breakfast teeming with vitamins, minerals, good fats, high fiber, and healthy fats, breakfast should be part of any weight loss, body slimming, or diet plan.
Over the years, research has shown that skipping breakfast not only tanks your energy levels, but it may also lead to weight gain and poor appetite control.
So, the first step to losing weight, maintaining weight, or preventing weight gain would be to eat a healthy, well-balanced breakfast.
And if you can get that first step down, every day, then you will be well on your way to a tighter, slimmer you!
But what’s the BEST breakfast to have…
High Protein Breakfast and Appetite Control
So, you were told you need to eat breakfast more often in order to prevent weight gain.
You stumble downstairs and open up the fridge and cupboards, trying your best to find something healthy, yet satisfying to eat for breakfast.
You see the oatmeal…
You grab some jam and bread for toast.
You snatch up some fresh fruit from the drawers…
But wait is there something else that you’re missing?
Studies suggest that higher-protein breakfasts may not only fill you up, but may leave you satisfied for longer periods of time.
The simple process of digesting protein may send a signal to your brain, therefore boosting the release of satiety hormones.
This simple trick – adding more protein to your breakfast (or any meal) – may lead to better appetite control, satisfaction after your meal, and better control during evening eating or snacking times.
And there is research to back it up!
A team of researchers from the University of Missouri’s Department of Nutrition and Exercise and Physiology discovered that a breakfast HIGH in protein delivered more results than a normal protein, or skipping breakfast.
Here’s what they found:
– The simple act of eating breakfast reduced daily hunger between meals compared to skipping breakfast.
– The high-protein breakfast resulted in greater daily fullness, compared to both normal protein and skipping breakfast.
– High protein breakfasts increased peptide YY concentrations, and reduced ghrelin levels (ghrelin is a hormone released by your body that stimulates hunger and, on the other hand, peptide YY is produced by your gut and has been shown to reduce appetite).
– Both protein breakfasts reduced brain activity associated with hunger drive and preoccupations with foods and feeding.
– And this reduced brain activity resulted in less evening snacking and better overall meal satisfaction.
What did they conclude?
“These data suggest that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls.”
Start Your Day Off Right!
Having a healthy breakfast, one that contains protein, healthy fats, simple carbohydrates, and a good portion of complex carbohydrates, may help you lose weight and reduce hunger throughout the day.
An example of a healthy breakfast could be as follows (everyone is different):
half an avocado
one serving of sprouted grain bread
one cup of thin skin berries
As you can see from this breakfast above, it contains adequate protein, healthy fats, fiber, and simple carbs.
And this could make a perfect appetite-suppressing meal, one that boosts the RIGHT hormones for satisfaction, therefore leading to less hunger during the day and less snacking at night!
What does your ideal breakfast look like?
Enjoy Jax xx
What They NEVER Want You To Know About Olive Oil
This is very interesting – especially if you still think fat is bad! Remember there are Essential Fats- essential because your body can’t produce them and they are critical to healthy, fully functioning body. Read on…
By Kevin DiDonato MS, CSCS, CES
Weight loss seekers are constantly on the lookout for the right foods to eat to lose weight.
So what do big FOOD companies do?
They come out with “light,” “fat-free,” and “reduced-fat” alternatives, geared towards people looking to lose weight.
And, if you’re one of the countless people looking to lose weight, you probably have picked up one (or more) of these products.
But you may have been duped by smooth advertising or deceptive marketing practices.
FAT is not what you need to worry about, it’s the white stuff – sugar – that may be the NUMBER ONE enemy to weight loss.
And fat, well, let’s just say fat has a LOT to do with how your body functions on a day-to-day basis, and is an integral part in the weight-loss process.
Fats, Olive Oil, and Your Weight
You see, big food manufacturers know your fears. They know that you believe that if you eat FAT, then you will gain weight.
So what do they do? They come out with products that are lower in FAT, but higher in sugar and other additives and fillers to bulk up the product.
If you were to compare a fat-free, light, or reduced-fat product label, you may be surprised to find out that the calories may be essentially the same – just LOWER in fat.
But they know that people don’t bother to read the labels – all they see are the words “light,” “reduced fat,” or “fat free.”
And that’s when they know you’re hooked!
But, as an educated consumer, you know better…
You know that fat is integral for not only weight loss, but for the health of ALL the cells in your body.
And you also know that too much fat – just like everything else – may lead to weight gain.
Now, the recommendations for fat: 30 percent of your daily caloric intake should be from fat. Most should come from poly and monounsaturated fats, and a small – but integral amount – should come from saturated fats.
Now, besides fat being integral to weight loss, it is also integral for filling you up – or leaving you feeling satisfied.
Studies suggest fat – like the kind found in olive oil – may increase serotonin levels, which is the main satiety hormone in the body.
One study showed that people who ate yogurt infused with olive oil, ate less and felt fuller after consuming the yogurt than the control group – which ended up eating – on average – 176 MORE calories.
And, the control group had lower serotonin levels than the yogurt consuming group.
Another thing that adds to the feeling of hunger, according to studies, is when your body uses the nutrients from food and your blood sugar starts to decline.
Now, when you include fat with every meal, it may slow the absorption of sugar from the blood, therefore maintaining blood sugar levels.
Another study showed that in some olive oil, there are two compounds that may be able to slow the absorption of sugar from the blood, therefore preventing a fast decrease in blood sugar, and the onset of the hunger feeling.
Take Home Message
Don’t be fooled by the labels “low-fat,” “reduced fat,” or “fat-free.”
Most of the time, these products have the same amount of calories – or more – and contain fillers and sugar. And worst of all, these products may not fill you up, leading you to eat more or something else, leading to an intake of extra calories.
However, including healthy fats, like olive oil, coconut oil, and avocados, for example, may provide your body with healthy fats your body needs for many processes in your body.
And in the case of olive oil, you may find yourself more satisfied after using olive oil than other products alone.
If you want a healthy fat – besides olive oil – that is both good for you and may provide heart health benefits, then a good high quality omega-3 fatty acids supplement may be for you!
Schieberle P, Somoza V, Rubach M, Scholl L, Balzer M; Identifying substances that regulate satiety in oils and fats and improving low-fat foodstuffs by adding lipid compounds with a high satiety effect; Key findings of the DFG/AiF cluster project “Perception of fat content and regulating satiety: an approach to developing low-fat foodstuffs”, 2009-2012.
What You Need to Know About Adrenal Fatigue
I found this article about Adrenal Fatigue by Justin – I think it very relevant to many living this fast paced, always ON life with iPads, smart phones and emails chasing us everywhere…..
Chances are you have heard of adrenal fatigue, but you may not be quite sure what it is. Understanding this condition is important however, because some experts suggest that 80% of the Western world will be affected by adrenal fatigue at some point in their lives.
The adrenal glands are located above the kidneys and are responsible for secreting more than 50 different hormones that are essential for life. Among these are adrenaline, cortisol, progesterone and testosterone. Because they regulate so many important hormones, their proper function is critical for many functions essential to life such as producing energy, balancing electrolytes and storing fat.
These glands also help you deal with stress. When you are under stress, the adrenal glands engage many different responses in your body to make it easier for you to handle that stress.
But during periods of intense, prolonged stress or chronic illness, the adrenal glands begin functioning below the level needed to maintain health and well-being in the body. They still function but at less than optimal levels. The result is adrenal fatigue.
There are some symptoms that are common among people who
are suffering from adrenal fatigue. These include:
Feeling tired for no reason
Craving salty or sweet snacks
Increased energy in the late afternoon
Decreased sex drive
Weight gain, especially around the waist
Low body temperature
If you are experiencing these symptoms, you may be suffering from adrenal fatigue.
Treatment for adrenal fatigue focuses on making changes to your lifestyle and diet. If you have minor adrenal fatigue, you can expect to be better within 6-9 months. Moderate to severe adrenal fatigue can take between 12-24 months to heal, and severe cases can take even longer.
Stress: One of the first things you should do is reduce the stress in your life. This may mean clearing your schedule, reworking some relationships or learning time management skills. In order for your adrenal glands to heal, the demands placed on them should be lightened.
Sleep: Sufficient sleep is also important. The main repair work on your adrenal glands takes place between 10 pm and 1 am. If you are prone to late nights, consider training your body to go to bed earlier. It is also a good idea to reduce or eliminate caffeine from your diet in order to help you sleep more soundly.
Exercise: Adrenal fatigue can also be helped by exercise. Exercise regulates cortisol, relieves depression and increases blood flow. Each of these benefits will contribute to your recovery. Shorter more intense bouts of exercise (like we do in our programs) are more appropriate than long duration workouts, like treadmill or elliptical cardio or running when suffering from adrenal fatigue.
Supplements: Finally, adding supplements to your diet can speed healing of adrenal fatigue. Calcium, magnesium, vitamin C, E, and B complex are recommended. Also try to avoid ‘junk’ food as much as possible. Rather, add plenty of fresh fruits and vegetables to your diet.
If you suspect you are suffering from adrenal fatigue, don’t be discouraged. You can start the recovery process by making the above changes to your diet and lifestyle.
The wheat we eat today is full of gluten – the stuff that makes it sticky; in fact this stuff is often used as a binding agent for postage stamps yum – not. The wheat we consume today is actually bio engineered to contain 90% more gluten than our grandparents ate, and there is less than half the protein in our wheat today versus 50 years ago. Also while on the subject of nutritional value according to a Rutgers University study it now takes 19 ears of corn to equal the nutritional value of one ear of corn grown in the 1940’s!
It’s crazy, the soil our crops is grown in is so depleted that it is entirely dependant on the chemical fertilizers it is given to grow, so it becomes devoid of the essential minerals we need as humans!
So what happens when we eat wheat – well when you consume wheat, the gluten in it swells in your intestinal tract, often constipating you. Then the immune system is activated to attack that very part of the lining of the intestinal tract, causing bloating, wind, maybe diarrhoea and nausea – these symptoms should alert you to the fact that your body is rejecting the food you’re putting into it. And also the immune system can’t do its normal job of protecting you from viruses – it’s trying to protect you from what you’re eating, so you’re getting sick easier.
Also, when consumed, wheat is more easily transferred to blood sugar in the body than any other carbohydrate. Dr William Davis, a preventative cardiologist, says, “two slices of whole wheat bread increase blood sugar to a higher level than a chocolate snack bar. And then, after about two hours, your blood sugar plunges and you get shaky, your brain feels foggy, you’re hungry. So let’s say you have an English muffin for breakfast. Two hours later you’re starving, so you have a handful of crackers, and then some crisps, and your blood sugar rises again. That cycle of highs and lows just keeps going throughout the day, so you’re constantly feeling hungry and constantly eating. Dieticians have responded to this by advising that we graze throughout the day, which is just nonsense. If you eliminate wheat from your diet, you’re no longer hungry between meals because you’ve stopped that cycle. You’ve cut out the appetite stimulant, and consequently you lose weight very quickly
So, any one for a sandwich???