McKinley Grapevine

Good afternoon everyone!

With this week wrapping up my time here at McKinley, this will be my final email to you all. I know you’re all probably very distraught and inconsolable right now, but please pull it together to read this last (and fantastic email)

Alright, here we go!

Ever since the dawn of time, we as humans have been told that there are three meals a day, breakfast, lunch and dinner, and that’s the only correct way to eat. But now with modern medicine, research and professionals in health and wellness, we have discovered that 3 meals a day isn’t necessarily what’s best for everyone. Sure, for some people, 3 meals are perfect! But for others, they require even fewer meals, or on the other hand, more, like 5 or 6.

Intermittent fasting (IF): At first glance, the word “fast” will often shut many people off. But, most of us naturally fast daily for 8-10 hours (it’s called sleep!).  Pure IF is when you go without food for 16 hours (consuming only water) and eat your daily calorie allowance in an 8-hour window.  However, you can still reap the benefits with a shorter fast such as 12-13 hours. And in reality, that just means cutting out the late night snacks and pushing breakfast back an hour or two.

For some, 2-3 meals a day with longer 15 to 16-hour intermittent fasts (IF), is the perfect way to increase energy and maintain a healthy lifestyle.  For others, it might be 5-6 meals a day with shorter 12 to 13-hour fasts.

Benefits of IF:

• Burn fat and preserve muscle
• Increased sensitivity to human growth hormone (a hormone our bodies naturally produce in the pituitary gland)
• Increased sensitivity to Leptin
• Increased sensitivity to insulin
• Improved cholesterol levels

It’s very important to realize that there is no set fat loss plan that works perfectly for everybody. Every person’s body reacts differently to each and every variable on the fat loss journey. Finding your perfect meal routine may take time and can often seem frustrating, but once you find that perfect routine for your body, you will feel 10x better. So always keep in mind that if your current routine doesn’t seem to be suiting you well, you my need to try something else!

Yours in ending internships,

Beau Mourer

This email series will delve into a few of the hormones that are associated with hunger and fat regulation, intermittent fasting, and how to choose the appropriate number of meals per day for you.

Feeling déjà vu yet? Probably because Meredith wrote a Fat Loss Series on the Grapevine in May 2014. We thought it would be a good idea to have a refresher of these powerful hormones we all have and if you’d like more information on any of these topics, you can reference the Fat  Loss Series under Weight Loss 101 on the Grapevine OR you can click http://grapevine.mckinley.com/category/weight-loss-101/

We’ll start with adiponectin!

Adiponectin: It’s 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 to increase your adiponectin levels:
•    Exercise: Consistent strength training and cardio
•    Eat more monounsaturated fats from foods like: almonds, macadamia nuts, peanuts, avocados and olive oil
•    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.
•    Sprinkle some Turmeric: 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.
•    Combine fiber and Omega 3: Adding fiber supplementation with a daily intake of fish or Omega-3 supplements can increase adiponectin levels by 14-60 percent.

Because we are all unique individuals I would encourage you to check with your Doctor before adding any supplements so they can help you choose what would be best for you personally!

Good Morning Everyone!

Check this out – 30 crockpot meals in 3 hours…REALLY!?!  Yes, really and Kelly from NewLeafWellness breaks it down into simple steps.  If you’re looking to save time, money (she bought everything from Costco!) and eat healthy…this is something you’re going to want to try!

Here are the recipes:

(she made 3 of every recipe)

·         Crockpot Red Pepper Chicken

·         Crockpot Honey Sesame Chicken (adapted from Damn Delicious)

·         Crockpot Black Bean Chili

·         Crockpot Meatball Vegetable Soup

·         Crockpot Meatballs in Sauce

·         Crockpot Sweet and Sour Meatballs (inspired by another Costco crockpot freezer meal prep session that I did last year)

·         Crockpot Italian Chicken

·         Crockpot Hamburger Veggie Soup

·         Crockpot Taco Chicken Soup from my Crock’d Slow Cooker Freezer Meals eCookbook and shared for free below

·         Korean Pot stickers Stir Fry (Crockpot or Skillet)

Want to give it a try?  Click the link below:

Healthy Crockpot Freezer Meals from Costco – 30 Meals in 3 Hours