Two Hormones that may be Contributing to Excess Belly Fat

To help balance your appetite, you need balanced levels of the hormones ghrelin and leptin.

Ghrelin signals hunger and then decreases for approximately three hours after a meal.  When levels remain chronically high, abdominal fat is often formed, which can increase the risk of type 2 diabetes.

Leptin signals fullness, affecting your appetite and metabolism.  The right amount is beneficial for weight control.  Studies have shown that foods can either block or increase leptin levels.  You neither want too little or too much.

Eating low-nutrient foods (sodas, refined flours, refined sugars, etc.) can block the production of leptin, which can keep you from feeling full and result in overeating.

Eating low-nutrient foods can also, over time, lead to chronically high leptin levels, and the body can become leptin resistant.  This is similar to how chronically high blood sugar levels can lead to insulin resistance.  Most diabetics are also leptin resistant.  Both conditions can contribute to weight gain, especially around the abdomen.

The good news is that losing excess weight helps increase sensitivity to leptin!

Factors that affect ghrelin and leptin levels:

*MSG (monosodium glutamate) can decrease leptin levels (www.msgtruth.org).

*Omega-3 fats found in walnuts, grass-fed meat, wild-caught fish, and seeds (flax, chia, hemp) help balance leptin levels.

*Eating approximately every four hours can help keep ghrelin levels from getting too high so your appetite doesn’t get out of control.

*Eating high-fiber foods can reduce ghrelin by helping you feel full.

*Refined sugars and refined grains increase ghrelin levels.

*Eating too few calories can interfere with ghrelin and leptin levels, actually contributing to weight gain.

*Eating protein at every meal and snack can help lower ghrelin levels.

*Less than seven hours of sleep each night can result in higher ghrelin levels and lower leptin levels.

*Too much stress affects everything, including ghrelin and leptin levels!

My Eat to be Healthy online program is now available!  This is the basic nutrition program that I use with my clients to help them lay a foundation of healthy eating.  I’ve packaged all the PDFs together into a do-it-yourself program, making it extremely cost effective–only $39!

You get 20 PDF documents that you can download to your computer or other device:

Eat to be Healthy Guide to give you a recommended plan of action.

Why Diets Don’t Work

Goal Setting Worksheet

Connecting the Dots template to help you keep track of what you eat and how you feel, along with a link to the Bristol Stool Chart so you can make poop observations.😛

The Healthy Plate Guide (ratio of protein, fat, starchy & non-starchy carbs)

The Healthy Plate Meal Planner Guide template (you can make copies)

and two weeks of Sample Meal Plan Menus

2017 Shopper’s Guide to Pesticides in Produce

Seven Tips for Adding Healthy, Whole Foods

20 Healthy Snack Ideas

Guide to a Rainbow of Nutrients

Mindful Eating Tips

Water Works

Factors Affecting Weight Loss

Label Reading Guidelines

Eating Out Tips

List of Healthy Lifestyle Habits (three pages of recommended habits to learn)

Resources (a list of books, websites, apps, and more to help you eat to be healthy)

Scripture for Memorization and Encouragement (God-power vs. willpower)

As a special bonus, when you purchase this program through the link in this blog, I’ll send you a PDF of my 16-page Learning to be Healthy Recipes.

Of course, you can email me with any questions you have about the program and receive additional support, encouragement, and accountability in the private Facebook group:  www.facebook.com/groups/learningtobehealthywithlisa.

Here’s the link to get your Eat to be Healthy online program:

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=U6KKG824BHUDJ

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

 

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need.  Consult your health care provider about making dietary and lifestyle changes that are right for you.

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A healthy lifestyle is the best detox!

After the holidays, we seem to instinctively know that we need to detox.  There are many popular detoxes on the market, but in my opinion, a lifestyle detox is the best choice.

There’s nothing wrong with a short-term cleanse, like juicing or using special detox aids (apple cider vinegar, activated charcoal, bentonite clay, aloe vera juice, chlorophyll, etc.), to help us push the reset button and head in a healthier direction.  These aids an also help us recover from a health crisis (food poisoning, virus, bacterial infection, etc.).  A cold or flu is one way the immune system cleans out toxins, which are eliminated through the colon, kidneys, lymphatic system, skin, and lungs.

On the down side, if a detox causes an overload of toxins to be released from the cells into the bloodstream, you can feel pretty lousy.  Some people may even get too sick, because their bodies aren’t strong enough to eliminate an influx of toxins.  Once the crisis has passed, without the support of a healthy lifestyle, toxins will continue to accumulate and affect our health, including weight loss.

Eat foods that naturally detoxify the body.  Add a serving of sulfur-rich foods to your daily diet.  These include eggs, garlic, onions, and cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussels sprouts, arugula, watercress, and radish).  Eat a minimum of 25 grams of fiber each day from whole foods.  This will help bind toxins and move them through the colon before they can enter the bloodstream.

Drink enough pure water to help dilute and eliminate toxins.  Add some lemon to aid the liver.

Replace unhealthy fats (hydrogenated and refined oils) with healthy fats at every meal.  Avocados, coconut, olives, olive oil, flax oil, fish, nuts, and seeds, are some good choices.  This will help reduce inflammation in the body.

Eat healthy protein at each meal to help build a strong immune system.

Eliminate refined sugar from your diet for 10 days and see what happens!  You’ll have to avoid most processed foods and become a label reading detective.  This one step alone, especially when accompanied by the above recommendations, will go a long way toward improving your health!

Make a plan to manage stress from all sources:  emotional, physical (lack of or too much exercise, lack of sleep, toxic food and personal care products, environmental toxins, etc.), mental, and spiritual.

These are some good first steps to creating a healthy lifestyle detox!  It’s easier when you have some ongoing support, so I’ve created a Facebook support group for this purpose.  It’s free, and you’re invited to join if you want to connect with others to give and receive support and encouragement for your health journey.  I’ll pop in to answer your health questions and post health-related information, and it will also be a great place to share healthy recipes and tips for staying healthy.  We can also pray for each other.  (Please don’t use the group for soliciting products or services.)

Here’s the link to join:  www.facebook.com/groups/learningtobehealthywithlisa.  You’ll need to click on “join” to be part of the group.  The group is closed, so any posts will be seen by members only.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.