The human body is kind of tricky. Hunger pangs is the body’s way of telling you it’s running low on nutrients the same way a car alerts you that the cars fuel is low. However by the time you get the message the body is already deficient and you’ve run out of gas.
Don’t listen to the hunger. Don’t let your body present it’s last-ditch efforts to convince you to eat. Eat more often to make sure your car doesn’t run out of gas!!!
The most common way to contribute to meeting your health and wellness goals is the #1 golden rule… Eat at least 5-6 times a day.
Consuming the bulk of yoir calories in two or three large meals each day slows down your metabolism. You may lose weight on a reduced-calorie diet but you prevent your body from burning fat efficiently. The best way to see long term results is to continuously burn fat which involves giving your body the fuel it needs to do that… FOOD!
Eating a nutritious meal or snack every three hours stabilizes your blood-sugar levels, gives your body a steady stream of energy and nutrients, and decreases random hunger and cravings. A more effective glycogen storage in the liver and muscle tissues ensures that your body won’t eat your muscles for energy during workouts.
This week I challenge you to prep your meals and make 5-6 mini meals and eat them throughout the day.
Avocados are a fruit! Yes, I said FRUIT. Although this fruit contains fat it is the best fat you can digest. Avocados contain heart protecting monounsaturated fats the lower the risk of heart disease.
Although bananas are high in sugar and carbs; bananas are packed with Vitamin C, B6, and potassium. A small banana has the same amount of calories, carbs, and fiber as an apple.
There is direct relationship between hormones and weight loss? Hormones affect weight loss especially your metabolism, where the body stores fat, appetite, and cravings. Hormonal imbalance is the main reason your weight loss goals aren’t reached. This doesn’t mean potato chips, cookies, and soda can be added back to your diet or that skipping the treadmill is acceptable, but if there is an imbalance in your hormones this may be one reason why you are struggling to lose weight.
Pushing the Hormone Reset Button with Food
Hormones are an essential part of how the human body gets energized, collects fat, combats stress and maintains muscle. To reset your hormones you don’t need to spend a lot of money on supplements. Resetting your hormones starts with detoxing the body, avoiding foods, and eating the right foods. The right foods flush the body of toxins where as certain foods cause irritation to the digestive tract which sets your hormones off. Off balanced hormones trigger food cravings and excessive eating. Eating the right foods detox your body. Eat more foods that have a low glycemic index and foods that are high in fiber. Add more foods to your daily meal plan such as bananas, artichokes, raisins, oatmeal, beans, and nuts. In order to properly detox you must be drinking at least 8 cups of water daily. Water helps flush toxins from the liver and body. Avoid foods that have a high glycemic index and foods rich in carbs and sugar. Completely remove foods such as white bread, soda, baked goods, pasta and all processed foods.
Targeting Body Fat in Specific Body Areas
· Reduce stomach fat by eating more spinach, citrus, nuts, beans, and barley.
· Reduce back fat by eating more yogurt, cheese, and milk, lean beef, whole-grains, and green vegetables.
· Reduce buttocks fat by eating more broccoli, cauliflower, cabbage, chia, flax and sesame seeds, pomegranates, and red grapes.
Here are 2 quick Hormone Resetting Recipes to start you on your journey:
Goat Yogurt and Blueberry Smoothie
Ingredients:
· 1 serving whey protein isolate
· 1/2 cup plain goat yogurt
· 1/2 frozen banana
· 1/2 cup frozen blueberries
· 1 tbsp chia seeds
· 1/2 cup water
Preparation: Combine all the ingredients in a blender and purée on high speed until smooth.
Crispy Chicken and Lettuce Wraps
Ingredients:
· 1 small green apple, diced (unpeeled)
· 1/4 cup diced red bell pepper
· 1/4 cup diced cucumber
· 1 tbsp finely chopped red onion
· 1 boneless skinless chicken breast (approximately 4 to 5 oz each), cooked and diced
· 1/4 cup low fat Greek yogurt
· 2 tsp extra-virgin olive oil
· Salt and pepper to taste
· 1 small head of lettuce (4-5 leaves)
Preparation: In a bowl, combine all ingredients except for the lettuce. Chill for 1 hour. Place the chicken mixture inside each lettuce leaf, roll into cylinders and serve.
Spinach
Nutrients per cup
Vitamin K – 1110%
Vitamin A – 337.3%
Manganese – 84%
Folate – 65.7%
Magnesium – 38%
Iron – 35%
Vitamin C – 31%
Vitamin B2 – 27%
Calcium – 25%
Potassium – 23%
Vitamin E – 21%
Fiber – 19%
Kale
Nutrients per cup
Vitamin K: 1327%
Vitamin A: 354%
Vitamin C: 88.8%
Manganese: 27%
Fiber: 12%
Calcium: 11%
Magnesium: 11%
Iron: 9%
Omega 3: 7%
Cucumber
Nutrients per cup
Vitamin K: 23%
Molybdenum: 8%
Vitamin C: 6%
Potassium: 5%
Manganese: 5%
Magnesium: 4%
Broccoli
Nutrients per cup
Vitamin C: 135%
Vitamin K: 115%
Folate: 16%
Vitamin A: 14%
Manganese: 10%
Dietary Fiber: 10%
Potassium: 8%
Vitamin B6: 8%
Vitamin B2: 7%
Molybdenum: 6%
Phosphorus: 6%
Vitamin B5: 5%
Protein: 5%
Magnesium: 5%
Calcium: 4%
Selenium: 4%
Vitamin E: 4%
Avocado
Nutrients per cup
Dietary Fiber: 40%
Vitamin K: 38%
Folate: 30%
Vitamin C: 24%
Vitamin B5: 20%
Potassium: 20%
Vitamin B6: 19%
Celery
Nutrients per cup
Vitamin K: 37%
Folate: 9%
Vitamin A: 9%
Potassium: 8%
Molybdenum: 7%
Dietary Fiber: 6%
Vitamin C: 5%
Manganese: 5%
Calcium: 4%
Vitamin B2: 3.5%
Vitamin B6: 4%
Magnesium: 3%
Vitamin B5: 3%
Bell Pepper
Nutrients per cup
Vitamin C157%
Vitamin B616%
Vitamin A16%
Folate 11%
Molybdenum10%
Vitamin E10%
Fiber7%
Pantothenic acid 6%
Potassium 6%
Vitamin B36%
Vitamin B26%
Vitamin K5%
Manganese 5%
Vitamin B14%
Phosphorus 3%
Magnesium 3%
Even though eggs can affect cholesterol they are a healthy option if eaten in moderation. Two eggs a day have no affect on the blood cholesterol levels. Eggs provide vitamin A, D and lutein. Both the egg white and yolk provide enough protein for a healthy balanced diet.
Launch Lives Through Wellness 
Recent Comments