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Author: Meredith Mitchell

Fat Loss #2

Fat Loss #2

Hi Everyone!

Ready to learn about the next hormone?!

Leptin.  It’s a protein hormone made by our fat cells (like adiponectin) and regulates the amount of fat stored in the body.  Leptin has been referred to as our “fat burning thermostat” and “satiety hormone”.  Robert H. Lustig, MD, professor of pediatrics at the University of California, San Francisco says, “When you have taken in enough food (energy) for your body to function, leptin is released sending a signal to your brain that you are full”.

Unlike adiponectin, the more weight you gain the more leptin you produce and while this may sound like a good thing…it’s not.
The more fat you have, the more resistant to leptin you become.  Lustig explains, “In leptin resistance, your leptin is high, which means you’re fat, but your brain can’t see it.  In other words, your brain is starved, while your body is obese. And that’s what obesity is: it’s brain starvation.”

What causes Leptin Resistance?

  1. SUGARS
  2. High quantities of  simple carbs, processed foods and packaged
    foods
  3. Overeating and crash diets
  4. Stress

What causes Leptin Sensitivity?

  1. Regular activity: Strength training and cardio
  2. Quality sleep!
    Getting at least 6 hours of uninterrupted sleep makes a big difference
  3. Intermittent Fasting (This will be talked about
    in detail in a later email)
  4. Gradual and sustainable changes.  You can train your hormones just like you can train your body to run a marathon.  If you’re only used to running 2 miles at a time, you’re not going to set out to run your first marathon this weekend, right?  You gradually build up your endurance over time with consistent training. Well, you can also gradually train your hormones to do what they were designed to do as long as you stay consistent with the lifestyle changes you choose to make.

Below are two articles about leptin if you’re interested in learning more:

http://www.webmd.com/diet/features/the-facts-on-leptin-faq

http://www.leanhealthyandwise.com/how-diet-and-exercise-reverse-leptin-resistance/

Yours in Health and Wellness,

Meredith

Spiced Kale Scramble

Spiced Kale Scramble

Spiced Kale Scramble

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This spiced kale scramble is a tasty, nutritious and easy breakfast. It’s spiced with turmeric which has many health benefits including reducing inflammation! You could probably whip this up in about 5 minutes!

Spiced Kale Scramble:

Serves 1

2 pasture eggs
1 cup chopped kale
1.5 tsp turmeric
1 tsp garlic powder
1 tbsp butter
salt and pepper to taste

1. Heat the butter in a skillet. In a separate bowl whisk eggs.

2. Add chopped kale to the skillet and cook until slightly wilted. Then add whisked eggs.

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3. Add turmeric, garlic powder, salt and pepper and cook. That’s about it! Pretty easy! Serve with toast if you want.

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http://healyeatsreal.com/10-amazing-turmeric-recipes/

Anti-Inflammatory Watermelon Pineapple Turmeric Smoothie

Anti-Inflammatory Watermelon Pineapple Turmeric Smoothie

 

Anti-Inflammatory Frozen Watermelon Pineapple Smoothie 008

 

Anti-Inflammatory Frozen Watermelon Pineapple Smoothie

Vegetarian, Vegan, Paleo, Gluten-Free, Dairy-Free

Makes 2 servings

2 cups frozen watermelon flesh—cut into 2-inch chunks

1 cup frozen organic pineapple—cut into 2-inch chunks

1 orange—peeled, white pith and seeds removed

½ cup organic coconut milk—preservative free

1½ cups organic coconut water—sugar free  ( a great brand to try)

1 teaspoon grated fresh ginger

½ teaspoon organic turmeric powder

2-3 drops liquid stevia or 1 teaspoon raw honey—optional

 

1. Place all ingredients in a high speed blender. Blend until smooth and frosty. Spoon into serving glasses and enjoy with a spoon or large straw.

 

Red Watermelon

Ripe red watermelon is a wonderful fruit to eat to protect your body against the effects of chronic inflammation. Watermelon is high in vitamin C, vitamin A, beta-carotene, and lycopene which are key antioxidants that protect the body against cell damage and the effects of chronic inflammation.

 

Pineapple

Pineapple has a special enzyme called bromelain which helps promote healthy digestion by breaking down protein. Bromelain is also a potent anti-inflammatory that protects your body from the effects of chronic inflammation.

 

Turmeric

Turmeric is a root vegetable that can be eaten fresh or dried and ground into a powder. It’s a very popular spice especially in Indian cuisine. Turmeric is one of my top choices for fighting inflammation and cleansing the blood. Turmeric’s potent health benefits are due to the presence of the antioxidant curcumin which has been widely studied and praised for its beneficial properties. Reduction of inflammation and pure blood helps keep you healthy and energized.

 

Coconut Water & Coconut Milk

Coconut water and coconut milk are two of my favorite beverages to use for healing. Coconut water is an isotonic beverage that is an excellent source of potassium, calcium, and magnesium which are important electrolytes that replenish and keep your body hydrated. Staying hydrated especially in hot weather keeps you healthy and full of energy. Coconut water also contains B vitamins, amino acids, enzymes, and antioxidants. Coconut milk contains important medium chain fatty acids that have potent anti-inflammatory properties along with helping protect the body against free radical damage.

 

Ginger

Ginger is a rhizome that has a slightly spicy flavor that pairs well with melons. Ginger contains high amounts of potassium and is a potent anti-inflammatory due to the presence of gingerol.

www.aharmonyhealing.com

Sprouted Lentil Burgers with Tumeric

Sprouted Lentil Burgers with Tumeric

sprouted lentil veggie burger

This sprouted lentil veggie burger is a fun and wholesome high protein meatless dinner idea that can be made on the cheap! Sprouting lentils can bring out additional vitamins, enzymes and can make them more easily digested. I often have sprouted lentils in a variety of ways and regularly enjoy these veggie burgers for dinner. I sometimes make a double batch of these so I can make extra to save for lunch later in the week.

Sprouted Lentil Veggie Burger Recipe:

2 cups sprouted lentils (how to sprout red lentils)
1 cooked sweet potato, mashed
2 tbsp butter or coconut oil (where to buy coconut oil)
3 tbsp ground flax
2 cloves garlic
1 tsp salt
1 tsp pepper

1 tsp turmeric (optional)

1. Before making this recipe make sure you’ve sprouted the red lentils about 3 days prior. Click here to see my post on how to sprout red lentils.

2. Cook the sweet potatoes by steaming them or by cooking in a 400° oven. Remove the skin and mash.

3. In a food processor combine ingredients and mix.

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4. Form into patties and cook in a skillet with butter or oil on medium heat. After several minutes, when the bottom is browned flip and cook the other side for several minutes.

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5. Serve with cheese, avocado or your other favorite toppings!

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http://healyeatsreal.com/10-amazing-turmeric-recipes/
Fat Loss #1

Fat Loss #1

 

Hi Everyone!

Before I start telling you about the first hormone it’s important for you to understand what hormones do.    Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs. They work slowly, over time, and affect many different processes, including:

  • Growth and development
  • Metabolism – how your body gets energy from the foods you eat
  • Reproduction
  • Mood

http://www.nlm.nih.gov/medlineplus/hormones.html

Adiponectin is a protein hormone produced in and sent out from your fat cells to tell your body to burn fat for fuel.  It can also decrease inflammation and help regulate glucose levels when high levels of it are maintained in the body.

This hormone sounds great, right?  It is, as long as you can keep producing enough of it.  Here’s the problem, as you start to gain weight, your adiponectin levels lower which is one of the reasons why it can be so challenging to lose weight.  Don’t worry, the good news is this hormone can be trained!! 

How do you increase your adiponectin levels?

  1. Exercise: Consistent strength training and cardio
  2. Eat more monounsaturated fats from foods like: almonds, macadamia nuts, peanuts, avocados and olive oil
  3. Eat more magnesium rich foods like:  brazil nuts, almonds, coriander, chives, basil, pumpkin seeds, sesame seeds, pine nuts, sunflower seeds, green leafy veggies like Kale and spinach.
  4. Sprinkle some Tumeric:  According to Natasha Turner, N.D., turmeric fights inflammation, which, at high levels, contributes to weight gain. As well as working at the fat cell level, turmeric increases adiponectin production, improving your insulin sensitivity.  It works by reducing the hormones in your fat cells that cause inflammation (primarily resistin and leptin) and boosts adiponectin.
  5. Combine fiber and omega 3: After Clinical Nutritionist Byron J. Richards reviewed 52 studies and 220 articles he found that adding fiber supplementation with a daily intake of fish or omega-3 supplements can increase adiponectin levels by 14-60 percent.

Below are two articles about adiponectin if you’re interested in learning more.

http://www.livestrong.com/article/313879-adiponectin-and-diet/

http://www.wellnessresources.com/weight/articles/fiber_fish_oil_exercise_boost_adiponectin/

Email me with any questions 🙂

Yours in Health and Wellness,

Meredith

And The Winners Are…

And The Winners Are…

Cardio Challenge 2014 –

Team MI6 – Ann Arbor, Michigan: Ambassador Weiser, Albert M. Berriz, Ken Polsinelli, Trey Caswell, Mary Williams , David Peabody, Nina Szegda, Tom Gritter and Chris Daigneault

Biggest Loser Challenge 2014 –

VOT Titans – Taylor, Michigan: Lynne Smereka, John Turpin, Shanita Johnson, Tom Gillespie, Tonya Anderson, Monique West and Jessica Coleman

Plank Challenge 2014 –

The Positive Plankers – Ann Arbor, Michigan: Trey Caswell and Caroline Westmoreland

Most Improved Planker – Caroline Westmoreland