Archive | October, 2012

Best Natural Appetite Suppressants for Healthy Weightloss

26 Oct

Do you ever feel hungry 30 minutes right after you’ve just eaten breakfast? What about those late night cravings that bother you so much you can’t sleep?

For those of us who are trying hard to lose weight or tone up for the summer season, you may be wondering if there are any natural appetite suppressants out there. By “natural,” I am referring to thefoods that we eat, and NOT supplements. 

Weight loss supplements and appetite suppressants have many side effects including :
Increased heart rate, high blood pressure, anxiety, insomnia, dizziness, headache, and dry mouth.

Suppressing your appetite is a key to achieving your weight loss goals. There are many factors that cause the body to have trouble knowing when it’s full and when to stop eating.

First of all, if you are eating whole foods with the exact amount of nutrients that your body requires to function, your body really doesn’t need an appetite suppressant. When your body is deprived of a certain vitamin or nutrients, it will crave for more food.

Unfortunately with our typical fast paced lifestyle, it’s really hard to eat a perfectly balanced meal all the time. Really hard. Even if you’re a vegetarian or raw foodist or any other health nut like myself, do you really think that you’ve got it all down to the perfect science?

Study this list of foods that can keep you full longer and curb your appetite. Not only are they excellent natural appetite suppressants, they are all healthy foods, full of vitamins and minerals. So in essence you are killing two birds with one stone!

The benefit of eating foods that are a natural appetite suppressant is that they are much better for your overall health, although it may not be as fast acting as supplements.

Snack on dried apples as a low calorie, healthy snack that will also help suppress appetite.

Snack on dried apples as a low calorie, healthy snack that will also help suppress appetite.

Foods that are high in fiber and low in glycemic index will keep you full longer!


  1. Apple Cider Vinegar. Take a tablet right before meals and it will help keep insulin levels sable after you eat, which prevents your look sugar level to crash. Drinking too much apple cider vinegar can cause throat irritation due o it’s acidity. Interact with other supplements or drugs, diuretics or insulin.
  2. Apples. Apples contain a natural soluble fiber called pectin, which is a natural appetite suppressor. Pectin helps control blood sugar and keeps you feeling full for longer. Fiber will keep you full longer and eliminates sugar cravings. Apples Here’s another secret: you need to drink a lot of water when eating fiber. Make a habit of drinking a glass of water after eating foods high in fiber, such as apples or oatmeal. Water helps the undigested fiber expand in your system, keeping you fuller. Oatmeal is a slow burning carb, which suppresses the hunger hormone gherlin.
  3. Flax seed fills the stomach by keeping you full. It also contains mono saturated fat, which signals your brain to tell it it’s full. A small one ounce of flaxseed has about 8 g of fiber.
  4. Almonds and pine nuts. According to the Journal of cell metabolism, good fats. Almonds and pine nuts have protein and good fats. Vitamin E in almonds, along with antioxidants, and magnesium (2006 Obesity Society Annual Scientific Meeting), has been shown to increase feelings of fullness. Pine nut oil has pinolenic acid, a natural polyunsaturated fat that stimulates two powerful hormones that signals to your brain that you’re full. Dr.Oz recommends eating pine nuts to help suppress appetite.


Green smoothies are packed with nutrients to keep you full longer.

Green smoothies are packed with nutrients to keep you full longer.

Source: Turtlewoman

5. Green leafy vegetables. You may have heard of them as “negative calories.” That’s because it takes more calories for your body to digest. At the same time your stomach feels full, and you haven’t eaten a massive amount of calories.

  • Here are some ideas: drink a glass of green smoothie filled with spinach and fruits right before your lunch or dinner. It will suppress our appetite by making you eat less calories.
  • Always eat a large salad first, when you’re eating at a restaurant. Vegetable-based protein will keep you full and keeps you satisfied longer so you’ll eat less and eliminate hunger pangs.

6. Power smoothies. Why do you think all athletes and nutritionist are so crazy about drinking their protein shakes? Whey protein powder mixed with water not only held you lose weight, but ma also affect hormones that influence a feeling of fullness.

Rooibos tea helps curb your appetite

Rooibos tea helps curb your appetite

Source: Turtlewoman


7. Rooibos tea and green tea.Rooibos tea is a mild tea from the African bush. It comes in two different varieties, green and red Rooibos tea. Green rooibos tea has 5x antioxidant levels than regular green tea! Since it is very hydrating and has no caffeine, I make a batch by steeping loose tea leave and adding it in a sports bottle. I put ice and dilute it with more water, and sip it through the day. This is my favorite appetite suppressant because of the added kick of antioxidants, vitamins, and minerals.

Rooibos tea has a natural sweetness, so you don’t even have to add milk or sugar, which adds more calories. Rooibos tea also has zero calories. Since it contains so many antioxidants, it tricks the brain into believing that it’s full. When I dilute it water, I am hydrating my body, feeling full longer, and feeling good.

Rooibos tea also calms you down. Did you know that when you get stressed, your body releases the hormone cortisol, which makes you hungry? Not getting enough sleep will also release gherkin levels, which makes you want to eat more. Your body will also decrease levels of leptin, the fat burning and appetites suppressing hormone.


Remember there’s no magic formula for weight loss. The most powerful appetite suppressant is a healthy diet, coupled with nutrient dense foods. When you eat vegetable-based proteins, which lowers insulin levels, and controls hunger pains. Remember: spiked levels of insulin initiates hunger attacks.

Original Article Here


Almonds are not nuts, but they are still your friend!

22 Oct

Did you know that an almond is not technically a nut? According to our friend Wikipedia, the almond is a seed of the fruit of the almond tree. In Botanist terms, it is called a “drupe,” a fruit that has an outer fleshly pat surrounding a shell that contains a seed. In a Dieter’s terms it is called a friend.

Researchers found that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories. The finding goes against the traditional belief that a calorie is a calorie is a calorie.

So eat up and enjoy!


Source: Wikipedia, Turtlewoman, Web Md News

contributed by Aja McClanahan

Check out the ERM YouTube Channel!

8 Oct

Check for updates and videos here!

Sign up for the ERM 10 Week “Fight the Holiday Fat” Challenge!

7 Oct

Englewood Running Ministry 10 Week “Fight the Holiday Fat” Challenge

with Health & Fitness Expert Crystal Lynne!

Crystal Lynn

Now that summer is over, it’s time to start thinking about how you will fight the traditional Holiday Fat Fest! Between office potlucks, family gatherings and everything else in between you will need a plan to stay healthy during this time. Not only will you need a strategy to stay healthy but you’ll also need accountability and proven methods to help you avoid the common winter weight gain.

Englewood Running Ministry to the rescue! ERM has designed a 10 week program to help you stay on the health track during the holiday season.  By participating in the ERM 10 Week Fitness Challenge, you’ll have access to a professional trainer who will guide you through exercise and nutrition obstacles to stay fit and lean through the holidays and beyond.

During the 10 Week Challenge you will:

  • Set health & fitness goals along with a way to track your progress from week to week
  • Have access to a certified professional trainer for nutrition and exercise counseling
  • Receive phone and email support from our wellness expert, Crystal Lynne
  • Get weekly tips and to help you stay on track during the holidays
  • Be in a group setting with others to reach common fitness goals


Start Date: November, 3rd 2012

End Date: January 5th, 2013

Location: 1858 W. 69th Street, Chicago, IL 60621

Cost: $65

Cost (Student): $32.50

or send payment to:

1858 W. 69th Street, Chicago, IL 60621

Checks payable to Family Focus Christian Center

Meeting Times:  Weekly phone conference; On-site meetings every 2 weeks for exercise demo, weigh in and general group meeting.

Don’t rely on your expensive gym membership to get you through the cold, HUNGRY winter months! You need an extra push and the ERM 10 Week Fitness Challenge is designed to do just that!

Give yourself the gift of health this Holiday Season and sign up for the ERM 10 Week Fitness Challenge TODAY!

More information:

(773) 531-9021/ (773)- 298-1224