Are Your Hormones Hindering Your Weight Loss?

Fat Tummy For Obese Concept

It’s the week after Easter and you have vowed to yourself that you are going to stay away from all those Easter eggs and bunnies, get back on track and be really ‘good’ this week when it comes to eating – things have to really change this time.

You had a smoothie for breakfast with lots of protein and healthy fats and by 10:00am you are on a roll, about to eat your mid-morning snack and then it happens… you get called into a meeting or things get crazy with the kids and you forget to have your apple and 1 tablespoon of natural peanut butter on your desk. Hunger sets in but you don’t take much notice.

By 1:00pm you are starving, only having had your breakfast at 7:30am. It’s been five and a half hours since you’ve last eaten. You take one look at the salad you were so excited to eat, turn on your heels, and head for the nearest coffee shop or fast food joint. A salad isn’t going to cut it today… you are starving.

As the guilt sets in for skipping your salad and deviating from your diet you think to yourself, “If I had a little more will power I would have eaten my salad.”

Sound familiar?

Will power is no match for hormones and hormonal based food cravings. Yes, I did say that, will power is no match for hormones. You see, hormones help to regulate metabolism, blood sugar control, sleep, stress, cravings and your weight and if your hormones aren’t balanced then will power doesn’t stand a chance!

You have probably heard about the importance of balancing your hormones before, it’s a topic I discuss A LOT with my client. There are 5 hormones that can have a really BIG impact on your weight loss or gain:

  1. Insulin – fat storing hormone
  2. Cortisol – stress hormone & belly fat storing hormone!
  3. Leptin – this hormones tells you when you’re full
  4. Grehlin – stimulates hunger
  5. Estrogen – another hormone that is essential for achieving and maintaining fat loss

Once you understand just how powerful your hormones are you will be in a stronger position to keep them balanced so that they work for you instead of against you.

See, it’s not your fault. Hormone imbalances are to blame. When your hormones are out of whack you crave carbs or fatty foods. You feel hungry most of the time and never quite feel full and satisfied. You have a hard time sleeping because you are under stress, which perpetuates the problem further. When you are stuck in this cycle weight loss is next to impossible.

If you want to find out more about these hormones and what you can do to balance them, come to my Hormones & Weight Loss seminar next Wednesday 6th April at 7pm. The cost is $10 per person and it will be held at Collective Health Clinic 633206 Highway 10, Orangeville. (Click here for our website with directions www.collectivehc.ca ) Email me at melaniegrimerhn@gmail.com to confirm your attendance as space is limited.

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The 5 Fats You Must Be Eating To Be Healthy & Lose Weight

Whole and half avocado isolated on white.

Yes, we know, we’ve all heard it over and over… AVOID FAT…but what a lot of us don’t realize is that fat is a vital part of staying healthy with a balanced diet, it’s just the right kind of fat that’s important.

It was in the 80’s when fat was deemed the devil and shelves were lined with low-fat or fat-free products but since then, obesity, heart disease and diabetes rates have sky rocketed – how can this be you ask, when we are existing on a low fat diet? Well, when fat is removed from a product it doesn’t taste good so that fat is normally replaced with refined sugar or artificial sweeteners to make it palatable again.

Whether I am dealing with clients for weight loss or specific health issues, I am always looking at their fat consumption and most are shocked by how much fat I ask them to eat on a daily basis but it’s simple – fat doesn’t make you fat, its sugar that makes you fat!

As with any foods, I am always concerned about the quality and quantity of what is being eaten and so I wanted to share with you my top 5 fats that should be included in your diet if you want to achieve optimal health or weight loss.

  1. Avocados are an excellent source of healthy fat and protein. The protein in avocados are more easily digested as they contain fiber, which also aids in keeping you full longer. One of my favourite ways to eat avocadoes is as a spread on toast or as an alternative to mayonnaise.

Check out my recipe below for Grilled Chicken, Avocado and Mango Salad

  • Oleic acid is the primary fatty acid in avocados and is shown to improve cardiovascular health.
  • They boost HDL (good cholesterol) levels which protect against damage from free radicals and help in preventing diabetes.
  • Phytosterols, one of the major fats in an avocado, aids in the reduction of inflammation, helping those with arthritis.
  1. Coconut Oil seems to be the oil of the moment, but in fact, it’s been around for hundreds of years. It is produced from the ‘meat’ of the coconut, and has a neutral flavour when used for food preparation. It is heat stable so is a great oil to cook with.
  • Coconut oil’s triglycerides (fatty acids) are shorter, and are metabolized differently, having positive effects on the brain, aiding in disorders such as Alzheimer’s or epilepsy.
  • The ketones produced by the liver after digestion of coconut oil increase the expenditure of energy, as well as reduce appetite, aiding in weight loss.
  • Lauric acid counts for almost 50% of the fatty acids in coconut oil, which can help to fight off an infection in your body.
  1. Chia Seeds are from a plant in the mint family, and is native to Mexico and Guatemala. They come in a variety of colours…white, black or dark brown…and come either whole or milled to use in many different preparations.
  • The tiny seeds are loaded with omega-3 fatty acids, almost 5 grams in a 1 ounce serving, which aids in brain health.
  • Chia seeds help fight belly fat by stabilizing blood sugar levels.
  • Just 1 tablespoon provides 5 grams of fiber which will help keep you feeling full.
  • Loaded with 27% of your daily required amount of phosphorus, these seeds help to keep your bones and teeth healthy, as well as aiding with tissue repair.
  1. Olive oil is a staple that everyone has in their panty, and over the years has been proven to be one of the healthier oils you should use in your daily diet. When purchasing olive oil, look for one that is in a dark glass jar and is classed as extra virgin, cold-pressed or unrefined. I recommend you either keep the oil for use without heating as in salad dressings and dips or to cook at very low heat. If the oil starts to smoke you have reached smoke point and destroyed most of the nutritional benefit.
  • The main type of fat found in olive oil is monounsaturated fatty acids, which can help to lower your cholesterol as well as regulate blood sugar levels.
  • Olive oil is packed with polyphenols, an antioxidant that helps in protecting your cells from damage, as well as aiding in the reduction of inflammation in the body.
  • Consuming olive oil as a part of your balanced diet has been proven to help in preventing depression.
  1. Hemp Oil is one of the newer oils to hit fame, but its health properties are proven. It is extracted from the hemp plant. Cold pressed oil has a nutty flavour, but when refined it becomes much milder in taste.
  • Hemp seed oil contains the lowest amount of unsaturated fats of all the plant oils, which makes it a heart healthy fat.
  • Omega-3 and omega-6 are perfectly balanced in this oil, making it a great source of essential fatty acids.
  • Hemp oil is made up of 25% protein, and compared to other oils, it provides amino acids and the protein needed by your body without the addition of unwanted calories.

So remember, not all fats are created equal.  Add some ‘healthy’ fat to your diet and you’ll reap the benefits.

 

California Grilled Chicken, Avocado and Mango Salad

Makes 4 Servings

12 oz. grilled chicken breast, sliced (from 1 lb raw)

1 cup diced avocado

1 cup diced mango (from 1 1/2 mangos)

2 tablespoons diced red onion

6 cups baby red butter lettuce
For the vinaigrette:

2 tablespoons olive oil

2 tablespoons white balsamic vinegar

Salt and fresh cracked pepper to taste

 

Directions:

  1. Whisk vinaigrette ingredients and set aside.
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with baby greens or divide on 4 small dishes; top with chicken/avocado mixture and drizzle half the dressing on top.
  4. Serve with remaining dressing if desired.

 

What’s In It: Kellogg’s Froot Loops

If I gave my kids the choice they would eat cereal most days of the week. I have an issue with it because most cereals are laden with refined sugars and chemicals and also don’t provide a balanced breakfast.

Breakfast sets the tone for the day and a meal that contains protein, fiber, healthy fats and complex carbohydrates in the right quantity will allow your blood sugar to remain balanced preventing cravings and energy crashes later in the day.

Kelloggs Froot Loops are just one of the poor examples of breakfast on the shelves these days. See the picture below for the ingredients.

122 123 (2)

  • Sugar (first ingredient, who wants some cereal with their sugar?)
  • Whole grain corn flour (corn is the number 1 crop grown in the US and approximately 88% of it is genetically modified)
  • Wheat flour (not whole grain or whole wheat so will be highly refined and devoid of any nutrients)
  • Whole grain oat flour
  • Oat Hull Fiber
  • Corn Bran (again genetically modified as not organic or part of the non-GMO project)
  • Modified potato starch is potato starch that has been chemically treated to change it into a thickening agent, emulsifier, or a stabilizer. These modified starches are difficult for a body to digest
  • Hydrogenated coconut and vegetable oil (the box may say 0 trans fats but when you see the word hydrogenated you know you are being deceived and in fact they do contain trans fats!)
  • Colour. Currently in Canada, food manufacturers aren’t obligated to specify which particular colour or mix of colours are included in the ingredients. If you or your child are prone to hyperactivity, or have ADD/ADHD or other behavioural concerns, these should be avoided.
  • Salt
  • Natural flavor. Natural means anything that exists or is caused by nature, and not humankind such as sawdust for example!
  • BHT (Butylated hydrozytoluene ) is a common preservative that keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer.

I am not saying never eat cereal again but be really careful about the choices you are making. Check out my video below to see what brands of cereal I recommend.

 

A Sneak Peek In My Fridge!

I am always getting asked what products i buy so I thought it was about time i gave you a little peek in my kitchen, starting with my fridge.
Click below to take a sneak peek in my fridge. I apologise for all the frowning I must have been concentrating alot!!! This is my first ever video blog, so I can definitely improve but i hope you enjoyed it.
Let me know what other videos you would like to see from me and also what you thought of this one. Do you prefer video blogs to written ones or a mix of both? I would love to hear from you.