9 Hormones that lead to weight gain and ways to avoid it. PART-2

In part 1, we learned about 5 hormones. Thyroid hormones, Insulin, Cortisol, Testosterone and Ghrelin. And their effects.

Now it’s time to learn about more 4 hormones

1. LEPTIN

Leptin is a hormone that keeps the body’s energy levels balanced by keeping hunger at bay but when we eat food rich in sugar the oversupply of fructose gets converted to fat that gets deposited in the liver belly and other regions of the body it’s these very fat cells that secrete leptin as more and more leptin levels go up the body gets desensitised to the hormone that means that the body doesn’t need to eat at a particular moment so you basically start craving for more and more without feeling full of knowing when to stop.

HOW TO AVOID IT

• Avoid sugary foods have no more than 3 servings of fruits per day
• Consume dark green leafy veggies
• Avoid processed food

Seeing a trend here they’re full of sugar artificial chemicals and trans fats none of which your body really needs

• Get enough sleep again 7-8 hours is recommended

• Keep yourself hydrated.

2. MELATONIN

Melatonin is a hormone that regulates your natural sleep wake cycle while we’re asleep the body release growth hormones that aydin’s cell renewal and repair improve body composition and build lean muscle tissue but if we don’t get proper sleep this healing process gets disrupted which causes stress and ultimately leads to inflammation induced weight gain so,next time someone accuse you of getting too much sleep you can just kindly inform them that you’re working on your dream body.

HOW TO KEEP OPTIMAL AMOUNT OF MELATONIN IN YOUR SYSTEM

• Do not eat late at night

• Get sufficient sleep
• Sleep in a dark room
• Turn off all your gadgets at bedtime their artificial blue light messes with your natural sleep cycles.

3. PROGESTERONE

Progesterone and Estrogen level should be balanced in the body to make it function properly progesterone secretion can drop due to a variety of factors like stress, birth control pills and menopause among others this can result in weight gain and sagging skin as well as depression insomnia and mental fog to bring your progesterone levels back to normal you should

• Exercise regularly

• Try meditation
• Avoid stress easier said than done I know but it is indeed the solution to a ton of health problems
• Add foods rich in vitamin C, Zinc and Magnesium to your diet
• Make sunflower seeds, cashews and other nuts for your snack choices.

4. ESTROGEN

Estrogen is the primary female sex hormone and when it’s thrown off balance it can lead to weight gain.

High Estrogen levels can be due to either an over production of the hormone in the estrogen. When estrogen levels go up the cells that produce insulin get stressed this makes you resistant to insulin which as we mentioned earlier causes a raise in blood glucose levels and leads to weight gain pre menopausal women have lower levels of estrogen so in order to replenish this deficiency the body starts looking for other sources that produce this hormone one such source is fat cells when estrogen levels drop the body starts converting all available sources of energy to fat to increase glucose levels this of course can make you put on the pounds.

HERE’S WHAT YOU CAN DO TO KEEP YOUR ESTROGEN LEVELS UNDER CONTROL

• Consume whole grains fresh vegetables and fruits
• Avoid alcohol
• Exercise regularly
• Avoid processed meat

To sum it up while different hormones do different things and you might need more or less of them for healthy metabolism. There are some key recommendations to keep them all in balance.

• Getting enough sleep
• Keeping a nutritional balance diet
• Drinking plenty of water
• Getting at least some physical exercise and avoiding or limiting stress will keep your hormones under control and your body in tip-top shape.

Both inside and out

Do you think you might have a hormonal imbalance that’s causing you some unwanted weight gain tell me in the comments below.

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9 Hormones that lead to weight gain and ways to avoid it. PART-1

Most people think that you gain weight simply from overeating and while that often is the Case weight gain can also be the result of your hormones being all out of whack triggers like stress,age,genes and poor lifestyle choice can cause a hormonal imbalance that lead to weight problems

So here are 9 of those hormones and what you can do to avoid packing on the pounds.

1.THYROID HORMONES

The Thyroid is a butterfly shaped gland at the base of the neck it produces the hormones T3,T4 and calcitonin which are responsible for maintaining the body’s metabolism of the thyroid doesn’t produce enough of these hormones a condition it is called HYPOTHYROIDISM. The result is often weight gain since the body can’t properly metabolise and burn fat.It simply accumulates excess fluids also build up causing a puffy of bloated appearance.

What you can do to avoid the onset of this condition.

• Consume iodised salt
• Consume seaweed If you’re on a low salt diet
• Avoid processed foods take Vitamin D supplements
• Consume foods rich in zinc.

2.INSULIN

Insulin is a hormone secreted by the pancreas it helps carry glucose into the cells to be used as energy OR to be stored as fat so, insulin is basically responsible for maintaining glucose level in the blood over consuming processed foods, unhealthy snacks alcohol OR artificially sweetened drink can cause the body to develop a resistance to insulin.This means that muscle cells won’t recognise glucose bound insulin so all that extra glucose remains in the bloodstream where it doesn’t belong.this cause spike in blood sugar levels leading to weight gain and type 2 Diabetes.

How to avoid it

• Consume lots of leafy greens, seasonal fruits and veggies
• Keep foods full of OMEGA-3 and fatty acids (olive oil, fish,nuts,flax seeds etc..)
• Drink at least a gallon of water every day
• Exercise a minimum of 4 hours a week
• Avoid alcohol processed foods sodas and artificially sweetened drinks.

3.CORTISOL

Cortisol is a hormone secreted by the adrenal gland when you’re depressed anxious stressed nervous mad OR physically injured it’s primary function is to decrease stress levels by increasing blood sugar levels among others things giving our environment in poor lifestyle choices our can be in a constant state of stress not only is it bad for you emotionally it also cause cortisol levels to spike and remain high and that’s no good since cortisol makes the body store more fat.

Here’s what you can do to stop it

• Get at least 8 hrs of sleep a night if your lifestyle OR job prevents you from doing that you should consider making some real changes sound sleep benefits not only your health but your looks to
• Avoid processed food fried food and alcohol
• Practice deep breathing yoga and meditation for at least one hour every single day. It helps reduce stress levels
• Spend times with your friends and family there’s no better way to unwind and free your mind from worrisome thoughts

4.TESTOSTERONE

Testosterone is often considered a strictly male hormones but it’s produced in women.it helps burn fat strengthen the bones and muscles and improve the LIBIDO agent high stress can cause a significant decrease in testosterone levels in women leading to a loss of bone density and muscle mass.Muscle mass is extremely important since it does a great job at burning calories. That’s why losing muscle tissue means increasing your risk of gaining weight.

How to avoid it

• Workout regularly and focus on muscle building exercise it helps boost testosterone levels
• Avoid alcohol
• Take protein supplements
• Get enough fiber in your diet with the help of whole-grain foods, pumpkin seeds and flaxseed
• Consume zinc rich oysters and magnesium packed nuts and greens.

5.GHRELIN

Ghrelin secreted primarily by the stomach growling is known as the hunger hormones. It stimulates the appetite and increases fat deposition growlin levels are particularly high when people are on strict diet or fasting.

How to keep your ghrelin levels in check

Workout regularly

Eat every 2-3 hours

Drink a glass of water 20mins before each meal

Eat fresh fruits, vegetables and food rich in protein.

stay tuned for part-2

How Many Grams of Protein Should You Eat Per Kilogram of Body Weight?

Protein is found in every cell, tissue and organ in the human body and is necessary for optimal functioning. Protein is a macronutrient, and therefore provides the body with energy. It is constantly being broken down, digested and replaced by dietary sources. The amount of protein you need depends on your age, gender, weight and activity level. Protein needs increase during times of growth and stress. Eating a variety of foods will help you meet your daily protein needs.

Function of Protein

Protein is used to make amino acids, the building blocks of life. Protein is necessary for proper growth and development, muscle contractions, production of red blood cells and normal metabolism. It aids in immune function; maintain fluid and electrolyte balance; provides structure to nails, hair and teeth; and repairs tissues. Protein makes up approximately 45 percent of the body and is present primarily in bone, muscle, hemoglobin, myoglobin, hormones, enzymes and antibodies.

Recommended Dietary Allowance

There are different mechanisms for determining your protein needs. According to the Center for Disease Control and Prevention, it is generally recommended that 10 to 35 percent of your daily calories come from protein. Additionally, the Food and Nutrition Board at the Institute of Medicine established recommended dietary intake levels for protein based on age. Children ages 1 to 3 require 13 g, children ages 4 to 9 need 19 g and children ages 9 to 13 require 34 g of protein per day. These requirements increase to 46 g daily for girls ages 14 to 18 and 52 g of protein daily for boys ages 14 to 18. Women age 19 and over need 46 g of protein each day and men over the age of 19 need 56 g of protein daily.

Calculate Protein Needs

To determine your daily protein needs, you must first know your weight in kg. To convert your body weight into kg, simply divide your weight in lb by 2.2. The Centers for Disease Control and Prevention recommends 0.8 g of protein per kilogram of body weight for healthy individuals. If you are pregnant, under stress or moderately to vigorously active, use a number between 1.1 and 1.8 per day. To calculate your protein needs, multiply your weight in kg by the number of g of protein you require each day. For example, if you are a healthy individual and weight 70 kg, your protein needs would be 56 g of protein per day. If you are moderately active and weight 85 kg, you need 99 g of protein daily.

Food Sources

Protein is available in varying amounts in different kinds of foods.

A 1 cup serving of milk is equal to 8 g of protein and an 8 oz. portion of yogurt provides 11 g of protein. On average, a 3 oz. piece of meat, poultry, fish or tofu contains 21 g of protein and a 1 cup serving of dry beans or legumes is equal to 16 g of protein. One medium egg, 1/4 cup of tuna and 2 tbsp of peanut butter provide 7 g of protein.

Grain products such as whole grain bread, cereal, pasta, nuts, seeds and even some vegetables contain approximately 2 g of protein per serving.

Consuming a healthy diet which emphasizes a variety of foods will help you consume the right amount of protein for your individual needs.

The Top 13 Foods to Eat in the Summer

You know summer’s the perfect time to switch to flip-flops, but did you know it’s also the right time to change your diet? Being outdoors more often—and sweating—ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. The simple (and delicious) solution? “Eat local, in-season fruits. Their nutrients are at their peak in the summer,”

1. TOMATOES

While tomatoes are filled with antioxidants and Vitamin C, they also contain beneficial phytochemicals such as lycopene, which contribute to chronic diseases—especially cancer.

2. ZUCCHINI

Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.

3. WATERMELON

 This fruit is a hydration hero, and fluids are exactly what you need when the heat is on. “Watermelon’s high water content keeps you cool and hydrated,”  and same high water content will also keep you feeling full, which could curb cravings. As an added summer bonus, “Watermelon also contains lycopene, which protects skin cells from sun damage,”

4. ORANGES

The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in the summer. “You lose potassium through sweat, which puts you at risk for muscle cramps,” Eating oranges replenishes your supply and keeps muscle cramps away,”Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.

5. YOGURT

Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating, “The protein satisfies your growling tummy. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.

6. CELERY AND FENNEL

“Nothing is worse than feeling ‘puffy’ when you’re heading to the beach,”Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.” How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.

7. BLACKBERRIES AND RASPBERRIES

These berries are great sources of fiber. “Raspberries are a food that goes unnoticed a lot they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry, ‘They’re very high in vitamin C and have 8 grams of fiber per cup.”

8. APPLES AND PEARS

These foods are high in fiber too, Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples are part of the dirty dozen, meaning pesticide residue could linger on the skin.

9. APRICOTS, PEACHES, AND NECTARINES

Fresh or dried, nectarines are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant betacarotene, while peaches contain plenty of vitamin C.

10. GREEN TEA

If you’re looking for drinks more exciting than water to keep you hydrated, you may want to go green. “Green tea is the perfect way to supplement your water intake when it’s super-hot outside,”Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, revving your metabolism and if sipping a hot drink in a hot month isn’t your cup of…well, tea, try it on ice—the cooler temp doesn’t compromise its nutritional benefits.

11. SALADS WITH DARK, LEAFY GREENS

Leave steamed veggies behind and fill up on fresh, raw spinach and kale come summer to save your skin. “Carotenoids in orange and dark-green foods, which your body converts to vitamin A, protect skin from sun damage,”They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays.” Spruce up your salad with other high-carotenoid sources, like carrots, apricots, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks to make an even healthier meal.

12. STRAWBERRIES AND BLUEBERRIES

Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, “they increase blood flow to the skin and decrease sensitivity to light, which improves skin’s appearance, structure, and texture, With more daylight hours and time spent in the sun, that’s key. And because berries are so high in flavonoids they might help slow cognitive decline. Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli,  walnuts, pistachios, and cashew.

13. NUTS

snacking on handfuls of almonds, cashews, and peanuts to get your fill of monounsaturated and polyunsaturated fats, which are thought to lower bad cholesterol levels.

How to eat the rainbow

 

There are a lot of confusing guidelines out there about how to eat healthy. It seems like every day a new headline comes out telling us which foods we should (or shouldn’t) be eating. It can be a really confusing world to navigate. That’s why I really enjoy it when healthy eating is boiled down into simple-to-understand goals. One of my favorites of these types of eating goals is an awfully colorful one—eat the fruit and veggie rainbow every day.

It sounds too simple to be effective, but by covering the whole spectrum of colors with your food daily, you are ensuring you get a wide variety of vitamins, minerals, and antioxidants. And by focusing on variety, it means you aren’t overloading on any one-color group. Which is a great way to make sure you aren’t overdoing it with any one type of food.

Plants use colours as their protective mechanisms, their security blanket from the sun and pests but also to attract birds and insects for pollination and seed dispersal. Those colours are the sources of powerful phytonutrients or phytochemicals – which is a name to describe thousands of different chemicals that studies show reduce the risk of chronic diseases such as diabetes, heart disease, and cancer in people who eat a diet high in plant-based foods.

The wonderful colours in vegetables and fruits represent over 25,000 different phytonutrients which, when consumed, stimulate enzymes that help the body eliminate toxins, boost the immune system, promote healthy oestrogen metabolism, support cardiovascular health and kill off cancer cells. Can you see why a bland diet just won’t do? It’s just so cool that these plants’ protective properties are such powerful defenders of our health.

What’s even cooler is that each different colour represents different families of healing chemicals. Back when we were hunter-gatherers we ate over 800 different types of fruit and vegetables. These days we have selectively bred the colours we eat into very narrow ranges whereas in nature, plant foods come in a painter’s palette of colour. There are red carrots in India, purple potatoes in Peru, but we eat orange carrots and white potatoes. There are 150 varieties of sweet peas, but only a few are available to us.

So next time you are shopping, get out of your shopping comfort zone, no more bland! Phytonutrients aren’t just limited to fruits and vegetables; you can get them from legumes, herbs, spices, nuts, seeds, and teas. So pick a different variety, a new vegetable you haven’t tried before, buy new herbs and a selection of nuts and seeds and keep those colourful phytonutrients flowing.

How much? is always the question I get asked. Honestly? 9-12 portions of fruit and vegetables per day is what I encourage. And of those, one or two portions of each colour per day is a good goal to strive for! If you aim to have one fruit and three vegetables per meal, this is easily achievable.

Think, shop and cook with colour in mind, pack as much colour as you can into your fridges and onto your plates and watch the magic happen.

If colour isn’t enough to guide you, here are the best of the best choices we have – see how many you can tick off each week:

Red

Tomatoes, beetroot, pink grapefruit, watermelon, strawberries, red peppers, raspberries, apples, adzuki and kidney beans, blood oranges, cranberries, cherries, goji berries, grapes, onions, plums, pomegranate, potatoes, radishes, rhubarb, rooibos tea, red rice, red quinoa.

All of these foods have reported anti-inflammatory, anti-cancer, gastrointestinal, heart, hormonal and liver health benefits.

Yellow

Banana, lemon, corn, peppers, pineapple, ginger root, star fruit, squash, yellow chard, corn on the cob, apples, yellow courgettes, honeydew melon, yellow tomatoes.

These foods have anti-cancer, anti-inflammatory, cell protective, eye, heart, skin and vascular health properties.

Orange

Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes, red lentils, turmeric, oranges, tangerines, peaches, papayas, nectarines, yams, cantaloupe, bell peppers.

These foods contain anti-cancer, anti-bacterial, immune supportive, reproductive and skin health.

Green

Broccoli, Brussels sprouts, cabbage, Chinese cabbage,  kale, artichoke, asparagus, avocado, bean sprouts, peppers, melon, celery, cucumber, green beans, green peas, green tea, chard, lettuce, spinach, limes okra, pears, watercress, courgette, olives.

Anti-inflammatory, anti-cancer, neurological, hormonal, heart, liver and skin health.

White, brown & beige

Leeks, scallions, garlic, onions, celery, pears, white wine, endive, dates, cauliflower, mushrooms, nuts, ginger, cocoa, coconut, coffee, tea,  seeds, chickpeas and butter beans, hummus.

Anti-cancer, anti-microbial, gastrointestinal, heart, hormone and liver health.

Blue, indigo & violet

Blackberries, blueberries, blackcurrants, figs, purple grapes, red wine, plums, prunes, raisins, purple broccoli, aubergine, purple potatoes, cabbage, onions, kale, olives, rice, carrots, cauliflower, aubergine.

Anti-cancer, anti-inflammatory, cognitive, heart, skin and liver health.

 

Create the rainbow. Food is so much more than nutrition. It is our earliest, deepest relationship. It is how we survive and achieve optimal nourishment for sure, but it is also how compatible we are with our kitchens. Eating phytonutrients does require kitchen time, creating rainbow meals with fun and joy, creating deliciousness for your loved ones and yourself. It doesn’t have to be gourmet but if it’s made from scratch, it’s one of the most powerful things you can do for your health.

 

You’re One Workout Away From A Better Mood

 

 

 

Inside each of us, is a deep yearning to live a life full of optimism, possibility, and love. We get up every day with a desire to make this day the best it can be.

But fear, insecurity, and challenges cloud our best intentions.

What if YOU could learn to be stronger than your fears? And what if daily challenges were easier to face?

The solution is right in front of you!

You can make the impossible possible by making one SIMPLE CHOICE.

Start moving!

Move

Make the choice to move your body, and you will begin to feel and see things in a different way.

We all know that physical activity is good for our body, but we often underestimate its value on the mind. One of the most compelling aspects of our brain is that it learns in multiple ways, which means that our emotions, thinking patterns, and body movements are essentially inseparable. By stimulating one area, we create improvement across all domains.

Just 10 minutes of muscle movement can ‘move’ our negative thoughts and feelings into something more positive, creating the perfect feedback loop: The more we move, the better we feel, the more likely we are to keep moving.

Fear

Speaking from personal experience my fears have become my greatest excuse. Whether its fear of criticism, looking stupid, or not having the answer, a physical movement has consistently guided me to a greater possibility.

Physical activity is a decision to take action, providing an extraordinary way to “unstick” ourselves from how things are, and start focusing on how we want things to be.

If you want to feel better, think optimistically, and stay productive, try committing to these steps:

1. Commit yourself to a daily exercise routine. It doesn’t matter what it looks like, just devote yourself to something every day. Walk, run, skip, do push-ups…. choose something for 20 minutes a day.
2. If you find yourself in a brain lock (negative thoughts, low mood, writer’s block, or lulls in creativity), take immediate action and start moving your body.
3. Move your body every hour– sitting for long periods of time reduces mental clarity and increases negative feelings.

Make every day count! Move yourself to a greater possibility. And remember…

 

Move a muscle, Move a feeling

Fight Thyroid Disorders With These 7 Healthy Foods

Thyroid disorder is nothing less than a global epidemic. It is estimated that 200 million people in the world have some form of thyroid disease.

Research studies have linked many foods to improving the different type of conditions associated with the thyroid.

So if you are suffering from hyperthyroidism or hypothyroidism, these 10 foods can help significantly improve you condition.

1. Kale

Kale is rich in nutrients and is well known for its antiproliferative effects. It has even been shown in studies to have cancer preventative properties.

Research also shows that kale can help in improving serum lipid profiles. This can have an overall positive impact on your health including the thyroid glands and the heart.

2. Fish

Fish contains just the right amount of iodine required for your body. Besides, the high omega-3 fatty acids present in it can also help in improving your heart health.

Haddock, cod and other deep sea fish are considered the best sources of dietary iodine.

3. Coconut Oil

Coconuts are considered super foods because they can help boost your overall health and fight off so many types of disease and health disorders.

Coconut oil has been valued and used for centuries due to its healing benefits. The essential fatty acids in the oil help in improving your metabolic function. They are readily digested by the body and help in improving thyroid function. They help boost thyroid hormone production and regulation of metabolism.

3. Almonds

There are hundreds of reasons why almonds are known as great health foods. They are also rich in nutrients that help improve your thyroid function.

Just some of the beneficial nutrients in almonds include:

• Magnesium,
• Monounsaturated fat
• Copper
• Fiber
• Vitamin E
• Manganese
• Arginine
• Potassium
• Calcium

According to a study, adding almonds to your diet can help in oxidative stress and inflammation.

4. Turmeric

Turmeric is such a superfood that it finds place everywhere when you talk of health benefits of different types of foods. Its powerful anti-inflammatory properties and rich antioxidants are at the heart of its health benefits.

It helps in fighting tumor growth and inflammation, and is also a great liver detox agent.

Healthy liver is critical for the proper functioning of the thyroid hormone conversion process.

5. Berries

Eat all types of berries you can. A simple list includes the following berries:

• Strawberries
• Blueberries
• Blackberries
• Raspberries
• Cranberries

All of them are rich in different types of phytonutrients. They also contain phenolic compounds. All these nutrients have very powerful antioxidant benefits.

There are hundreds of studies that have proven that different types of berries have anti-inflammatory benefits. They can help in modulating inflammatory cytokines present in various autoimmune conditions.

6. Beans

Beans are packed with quality proteins, vitamin B’s, vitamin C, iron and zinc and help in improving metabolismand thyroid function.

7. Dark Green Leafy Veggies

All dark green leafy veggies are great for your thyroid gland. This includes:

• Kale
• Spinach
• Swiss chard
• Collard greens
• Turnip greens

They contain B vitamins which are essential for hormone creation. Other nutrients include magnesium, vitamins A/C/D, and antioxidants.

While you increase the consumption of these foods, it is important to avoid certain foods that can aggravate the condition.

These include the following:

• Sugar – Sugar can suppress your immune function and cause autoimmune disease.
• Gluten – If you have thyroid problems, make sure you stick to a gluten-free diet.
• Additives & Preservatives – Avoid artificial added flavors because they can affect thyroid function.
• Conventional Dairy – Avoid diets that have A1 casein, which is found in conventional dairy products.

You should also avoid packaged foods because they can have GMO (Genetically modified food) foods in them. Studies show that GMO foods have been associated with autoimmune conditions.