Hormone Hostility

What are you thinking right now? Did you workout today? How much sleep did you get last night? What was your last meal? Are you happy or anxious? Is work taking up all of your time? The answers to all of these questions have an affect on your hormone levels. We all know that eating well and exercising is important to the way we look and feel, but our hormone levels also play a major part in living healthy. As we go through life our internal system is constantly working to maintain balance from our external environment. Our hormones send off tiny chemical signals that relay messages throughout the body and influence almost every aspect of our lives. These naturally occurring substances control our mood, sleep patterns, stress adaptation, immune system, reproduction, and metabolism. Hormones also influence how we build muscle, where we store fat and our ability to lose fat. That is why the key to building muscle and losing fat is healthy hormonal balance.

Most of us overlook all of the symptoms to hormonal imbalances because they are so common they have become normal parts of life. This often leads to more serious health concerns later down the road that force us to pay attention. While many different hormones impact our wellness we will be focusing solely on the ones affecting metabolism and body composition. Becoming familiar with these hormones and the signals that alert us to imbalances will help change your body sooner and maintain your results long-term. Many hormones regulate our metabolism so it is important to have these balanced. People with fast metabolisms burn calories quickly whereas people with slow metabolisms tend to store calories as fat. A slow metabolism also makes you feel tired all the time so increasing the hormonal balances will speed the metabolism up and increase energy levels.

Insulin is the hormone responsible regulating blood sugar levels and metabolizing carbohydrates. Insulin is highly affected by the foods we eat. It also has critical anabolic effects such as helping to repair muscles after exercise. Insulin instructs the body to store sugars as fat when they are not consumed as a fuel. When insulin levels are too high, weight often accumulates as "love handles." This also poses a serious long-term health risk through its association with diabetes and heart disease. Cravings, chronic hunger, excess ab fat, high blood pressure, and high cholesterol can all be indications of an insulin imbalance. Eating 5-6 small meals throughout the day is a great way to balance your blood sugar and insulin levels. By eating frequently you will provide a constant source of energy to your body. That way your metabolism will increase. If you skip meals and then you have huge meals once or twice a day your body will do everything to store the food. Metabolism slows down, you get sleepy and insulin allows the food to be stored as fat instead of burning the food as energy. If you want to lower your insulin levels eat food rich in fiber. The best way to get fiber from food is to eat lots of fresh vegetables and fruits. Weight training reduces insulin resistance, because it builds muscle and burns fat.  Also look at supplements such as CLA and Chromium to help lower levels.

The Thyroid hormone helps regulation of body temperature and it controls metabolism. It helps maintain our energy level, appetite and mood. If your thyroid hormone is under active, your energy level will be lowered, metabolism will slow down and you will feel tired. This can also lead to weight gain even when proper diet and exercise are utilized. Minerals such as iodine, zinc, and selenium as well as the amino acid tyrosine are essential for the production of the thyroid hormone. Exercise is also a great way to maintain a healthy thyroid balance.

Serotonin is the hormone that influences our mood, appetite and cravings. Serotonin lowers when we are chronically stressed, lack sun exposure and when our diet is lacking in protein. When levels are low, we tend to crave carbohydrates and may experience symptoms of depression. This can make it difficult to stay motivated at the gym or to avoid those high-glycemic carbs such as candy or sweets. Along with a healthy dose of sunshine, relaxation and exercise, there are products that can assist in restoring serotonin and provide chromium to balance blood sugars. 5-HTP increases the production of serotonin naturally, without the side effects typical of antidepressant medications.

By paying close attention to subtle signs, hormonal imbalances that may affect our metabolism can be recognized. Once an imbalance is identified, it can usually be reversed with good nutrition, quality sleep, supplements, and exercise. Hormonal balance is a very important part of weight loss or weight gain, without it results may be minimal or even not at all. Next week we will look at hormones that can be stress and age related such as estrogen and cortisol. Balance your hormone levels to increase your metabolism, get plenty of rest, hit the weights, and BRING IT!!!!!!!!!!

10 Must Have Foods in your Healthy Diet

We have all found out the hard way that there is no quick fix or magic pill for weight loss or being healthy. It’s also no secret that as busy working class Americans we are short on time, making it very hard to always eat healthy. In the modern day of Drive-Thru’s and call ahead ordering it’s easy to get caught up in “just grabbing something on the way home” or skipping meals all together. So what are we to do while we wait on science to come out with perfect nutrition in pill form? Easy solution, find foods that promote wellness, weight control, and taste great.

 

These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday diets. Normally when you hear the term “super food” it is describing a food that is very rich in nutrients and antioxidants; but we are going to broaden the category a little to include healthy foods that are easily available to us as well. After all, what good is a super food that is hard to find, difficult to prepare, and tastes disgusting? Here is a list of a few super foods that are tasty and easy to add to any diet.

1. Non-fat plain Greek yogurt. Yogurt is enriched in probiotics, which help balance out the healthy bacteria in your digestive system. Being a dairy product it is also a great source of calcium and vitamin D. Greek yogurt contains a much higher protein content than ordinary yogurts. Adding your own fruits to sweeten this will keep the calories down and also provide  another source of vitamins.
2. Plain unsalted nuts. Nuts are often overlooked because of their high fat content. The fats they contain are the “good” kind so add these heart healthy fats to their high fiber, protein, and antioxidant content and we have our second super food. Nuts can be eaten alone as snacks or added to salads, baked goods, or cereals.  The key is portion control, one ounce a day should fill you up.
3. Quinoa. Pronounced keen-wa, is one of the best whole grains you can eat and is easily available in many supermarkets. Quinoa is very high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes. It is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein.
4. Sweet Potatoes. One of the best vegetables you can eat. They're loaded with vitamin C, potassium, and fiber. They also pack in vitamin A and calcium. Try substituting a baked sweet potato for a baked white potato. Add a little cinnamon to spice things up and save a ton of calories over a loaded baked potato.
5. Blueberries. Widely known for their high antioxidant content but they are also high in fiber to help control blood sugars. Their rich flavor will also help to satisfy your sweet tooth for a fraction of the calories. Try them in your protein shakes, yogurt, or on salads for a dressing substitute.
6. Wild Salmon. Rich in omega-3 fatty acids, salmon is shown to promote heart health, among many others. It is relatively low in calories while containing large amounts of protein and little saturated fats (the bad kind). Salmon is also a good source of iron. Baking it with a little lemon juice will add flavor while keeping the calorie count down.
7. Broccoli. Another nutrient filled vegetable that is full of vitamin A. Broccoli also contains vitamin C, folic acid, and bone-building vitamin K. Being high in fiber makes it a great snack or side dish to fill you up and help control your weight. Lightly steam it to ensure all the nutrients aren’t lost through overcooking.
8. Mango/kiwi. Just one cup of mango or one large kiwi supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Kiwis also are one of the only fruits to contain vitamin E. Mix these two fruits with your blueberries for a delicious fruit cocktail.
9. Garbanzo Beans. All beans are good beans. They’re rich in protein, iron, magnesium, potassium, and zinc. But Garbanzos have a higher protein content making them very versatile in your diet. They are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. You can use beans as a substitute for meat in your meals or in side dishes.
10. Leafy Greens. These greens include kale, collards, spinach, turnip greens, and mustard greens. Leafy greens are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Eat them raw or lightly steamed to preserve nutrients. Adding them to meals can also fill you up faster, keeping calories under control.

 

These are certainly not the only 10 super foods (dark chocolate almost made the cut) but they are considered to be some of the best. Adding them to your daily regimen will definitely give your healthy way of life a boost. As with any other food moderation is key, make sure to consider calorie counts as well as portion control to balance your diet. Try packing a few super foods in with your high protein snacks we talked about last week. Your diets should be starting to fill out now, but please feel free to contact me if you are having trouble putting it together. Load up on the berries, eat your spinach, hit the gym, and BRING IT!!!!

Protein Packed Recipe from Registered Dietitian Lindsey Mazanec!

Looking for a quick and easy, no-fuss dinner? How about one that packs protein and provides omega-3 fatty acids to help reduce inflammation and promote heart health?  Well look no further- we’ve got you covered!

Whether you’re looking to gain weight or lean out, protein is important.  Protein is used as an energy source during exercise and helps build and repair tissues after exercise.  This recipe provides 38 grams of protein, and the combination of Halibut and avocado packs 6.1 grams of monounsaturated and 2.3 grams of polyunsaturated fatty acids.  The omega 3 fatty acids provided are helpful in reducing inflammation caused by muscular fatigue and overexertion, which can aid in post-exercise recovery.  Other health benefits of omega 3’s include lowered blood lipids (LDL cholesterol and triglycerides), prevention of cancerous cell growth, improved endothelial cell function, and increased insulin sensitivity which decreases the risk of developing type 2 diabetes.  Even more health benefits are provided by the tomatoes in this recipe, which contain the antioxidant lycopene.  Lycopene helps protect the body against oxidative cell damage and has shown to be beneficial for the prevention of heart disease. 

Grilled Halibut with Tomato and Avocado Salsa

Prep Time: 7 minutes
Cook Time: 8 minutes
Yield: 4 servings (serving size: 1 fillet, 1/2 cup tomato topping, and about 1/4 cup onions)

Ingredients

·         4  (6-ounce) halibut fillets

·         bunch green onions (about 10 onions), trimmed

·         Cooking spray

·         1/4  teaspoon  black pepper

·         1/8  teaspoon  salt

·         (10-ounce) can mild diced tomatoes and green chiles, undrained

·         avocado, peeled and diced

·         4  lime wedges

Preparation

1. Prepare grill.

2. Coat fillets and onions with cooking spray. Sprinkle fish evenly with pepper and salt. Place fish and onions on grill rack coated with cooking spray; cover and grill fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Grill onions 3 minutes on each side or until charred and tender.

3. While fish and onions grill, combine tomatoes and avocado in a small bowl.

4. Cut grilled onions into 1-inch pieces. Place grilled fish on a serving plate. Top with tomato mixture; sprinkle with grilled onions. Squeeze 1 lime wedge over each serving.

Nutritional Information

Calories: 292

Fat: 12g (sat 1.8g, mono 6.1g,poly 2.3g)

Protein: 37.6g

Carbohydrate: 9.5g

Fiber: 4.3g

*Guest blogger Lindsey Mazanec is a registered dietitian for Life Time Athletic at Premiere Place

The Power of Protein

Over the past few weeks we have been looking at how to start a healthy diet, now it is time to look at what to include in your diet. We will start with the most important; protein.

There are many myths about protein that need to be debunked. First of all, adding more protein into your diet will not make you “bulky” or gain weight. Protein is a building block for the human body and can be used to aid weight loss just as easily as weight gain. Getting enough protein will help build lean muscle mass which then will allow the body to burn more calories. Let’s look at a little science to better understand. Next to water, protein is the most abundant source in the body. It is an important component of every cell in the body. Your body uses protein to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is made up of 20 amino acids that contribute to growth in muscles, blood, hair, skin, nails and internal organs. Amino acids are needed in order for the body to process the protein that it receives. While most of these amino acids are produced by the body, some are not, which is why we must choose our food carefully in order to get them all.

Foods that contain all of the essential amino acids (those not produced by the body) are known as complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. While these are the best sources of protein, they certainly are not your only choice. Some incomplete proteins include leafy greens, beans, seeds, and for all the vegetarians, any soy products. Remember to choose multiple incomplete proteins in order to get all the essential aminos in.

Protein supplements are also a great way of getting your daily allotment. There are many different types available with whey being the most popular. What makes whey protein such an appealing option is its absorption rate. The body can process this easily digesting protein very quickly making it perfect snack or post workout meal. Other options include soy protein, rice protein, egg protein, casein protein, and the list goes on. All have their perks from slow digesting to allergy free contents to organic. When choosing a product just be sure to select a pure protein with no extra fat/carb calories added in. Usually labels that say 100% protein are the way to go.

Now that we know how to get our protein, let’s look at how much we need daily. Obviously this will vary tremendously based on your goals, body type, and body weight. Unlike fat and carbohydrates, the body does not store protein so we will need to fuel the body with it daily. For starters we will look at basic health needs. I like to go with 30-40% of my daily caloric intake being from protein. Each gram of protein contains 4 calories so if we follow the standard 2,000 cal/day diet that would be 150-200 grams of protein a day. Now most of us aren’t going to need that much so just adjust your diet according to your daily calorie needs.  If you are trying to gain more lean muscle, increase your intake, but be cautious as high-protein diets are very harsh on the kidneys.

Always start the day off with some form of protein and include it in all remaining meals. Look at using protein shakes as healthy low calorie snacks to keep your metabolism burning. And most importantly take in 20-30 grams immediately following all workouts! Ladies, don’t be afraid to try protein shakes, you ARE NOT going to turn into the Hulk. Trust me, if it was that easy us guys would all have Arnold’s physique. So this week, pack in protein at every meal, remember to get complete proteins, add a post workout shake, hit the gym, and BRING IT!!!

Calorie Confusion

One of the main problems with the diet industry today is the constant push for lower calories and appetite suppressants. This has given people the idea that eating bird food and baby sized portions is the secret to fixing all of their weight loss problems. “If I just stop eating or skip meals, I’ll be skinny in no time!” Sure you might drop a few pounds quickly from starving yourself, but what happens when the body adapts? What happens when the weight loss stops before you have hit your goal?

With 1 in 9 people in the world now being considered obese, there is no doubt we need to lower our caloric intake. But, this needs to be done on a healthy level. If you cut your daily intake much lower than you daily needs, many problems can arise. One of the main issues is that your metabolism will slow down to accommodate the restrictions. This is why so many crash dieters will lose weight, then put it right back on when returning to a normal diet. Putting yourself in this starvation mode will also force your body to use lean body tissue for fuel, putting all organs and muscle at risk.

Lowering your lean mass is the last thing you want to do when dieting because the more muscle you have, the higher you Resting Metabolic Rate will be. RMR is simply the number of calories your body will burn in one day if it stayed at rest. Knowing your RMR will go a long way in determining the specific number of calories your body needs on a daily basis. To find a true RMR you need to perform a scientific test that measures your body while at rest. This can be done at many medical institutes or at a Life Time Fitness near, even without a membership. The alternative, a RMR formula, is not nearly as accurate and does not take into account any genetic traits that may affect your metabolism.  There are many different formulas available online, but I have found the Mifflin-St Jeor equation to be most accurate.( http://www.freedieting.com/calorie_needs.html ) It will take a calculator and a little converting to figure out but what else are you gonna do at work on a Monday?

Now that we have that magic number calculated we need to multiply it by your daily activity level. Here is the guide:

•  1.200 = sedentary (little or no exercise)

•  1.375 = lightly active (light exercise/sports 1-3 days/week, approx. burns 590 Cal/day)

•  1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)

•  1.725 = very active (hard exercise/sports 6-7 days a week, approx. burns 1150 Cal/day)

•  1.900 = extra active (very hard exercise/sports and physical job, approx. burns 1580 Cal/day)

This new sum is the number that represents the amount of calories you would need daily to maintain exactly where you are. So, if you want to lose weight, subtract 500-1,000 calories from this number (making sure to never go below 1,200) to start your program. To gain weight, just add 200-500 calories.

Take a deep breath, that is all the math you will need! Keep in mind, these formulas are very basic and your diet may have to be tweaked in order to obtain optimal results. This will give you a very good base to start with. Calories burned should be greater than calories taken in for weight loss, but not at unhealthy levels.

Your body also needs all the vitamins and minerals offered in food, so make sure to keep those levels up while limiting your caloric intake. Supplementation is a great way to make this happen. Once again these are all very basic ways of determining how many calories you need each day. Everyone is different so be prepared to adjust the accordingly. The main point to remember is we are not trying to starve ourselves to lose weight, just simply burn more than we put it. But how are we going to know what to put in if we don’t know what we burn? If any of you have trouble calculating your RMR or have any other questions just contact me so we can look at your needs on an individual basis. Now balance out those calories and start feeling better immediately! Eat well, exercise hard, and BRING IT!!!!

Eat More, Weigh Less

Last week we discussed how to start a healthy lifestyle and make it specified to your needs; over the next few weeks we will look into the most important factor in making that fitness transformation, DIET! Without proper nutrition choices, no amount of work done in the gym will ever be good enough. Now, before y’all freak out, I’m not going to be asking anyone to give up their favorite snack or much needed adult beverage.  We will simply look at basic diet choices that will change the way you feel and speed up the results you are looking for.

There are two major misconceptions when it comes to “dieting”. The first is that you need to eat an insanely low amount of calories in order to lose weight (next week’s topic). The second is that crash diets or fad diets are the way to lose weight and keep it off. If you have to say to yourself, “Okay, I’m going to do this diet for 1 month just to drop 10 lbs”, then the odds are high that you will never be able to stick to it. Plus, as soon as you come off of the diet and begin eating normally, the weight will come right back! We are trying to do more than just fit into a cute dress one time or rock a six pack for summer, so why choose a strict diet that can’t be followed on a daily basis?

The word “diet” has been frequently misused and turned into a taboo thought of hard work. It’s not meant to be conceived as miserable days of calorie counting and carb watching all while eating terrible food. Diet is simply what you take in daily. We aren’t here to “diet”, just clean our existing ones up. Making better nutrition choices should not be a chore and should not make you suffer day in and day out avoiding all of your favorite foods. For example, I LOVE carbonated/sugar filled energy drinks! So rather than give them up, I just choose to avoid other forms of sugar throughout the day. This is my compromise and now my daily diet is well rounded and easy to follow because I still get my favorites in moderation. This will help keep you sane and committed as we move forward in our healthy lifestyles.

When looking at your current eating habits, first look at the number of meals you are eating per day. I want everyone to try to improve to eating at least 4 small meals a day. This will help speed up the metabolism because your body will become used to getting fuel on a regular basis and start to burn through it quicker. Next evaluate the content of each meal. Is it processed foods? Sweets? All carbs and no protein? Shoot for getting a carb, a fat, and a protein at each meal with the carbs tapering down as the day goes on. You cannot survive without fats and carbs; no matter what you have heard, cutting carbs out is a terrible idea. When selecting the source of these nutrients look to whole foods and items from the earth. If you don’t have to get out of your car to get it, it’s most likely not a good option. Fruits and veggies are obvious choices, but use raw seeds and nuts for snacks as well. Swapping processed snacks for these healthier options will immediately change the way you feel. Lastly, determine your vices. What sinful little treat can you not live without? Now put a realistic, healthy limit on the amount you can have on a weekly basis. If it’s sweets go with only one every 3 days, if it’s an entire meal try only indulging once a week, for alcohol cut back to a glass a night. Just remember you need to adjust the rest of your day to allow for the extra calories!

Over the next few weeks we will dive into deeper detail, but for this week just try to clean up your daily eating habits and increase the frequency of meals. It’s your diet so make it work for you! If you can’t live without Diet Coke, have one, just know you need to give up something else that day to balance your nutrition out. If you have questions about specific products or your own personal diet feel free to contact me and I will help you get it going. Stay on the outside aisles at the grocery store, avoid drive-thru’s, pack in the protein, and when you get to the gym BRING IT!!!!