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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

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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 mcclanahanaja@gmail.com

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

info@englewoodrunningministry.com/info@familyfocuscc.org/crystallynne@englewoodrunningministry.com

Arsenic in Our Chicken? – NYTimes.com

6 Apr

Arsenic in Our Chicken? – NYTimes.com.

Let’s hope you’re not reading this column while munching on a chicken sandwich.

That’s because my topic today is a pair of new scientific studies suggesting that poultry on factory farms are routinely fed caffeine, active ingredients of Tylenol and Benadryl, banned antibiotics and even arsenic.

“We were kind of floored,” said Keeve E. Nachman, a co-author of both studies and a scientist at the Johns Hopkins University Center for a Livable Future.  “It’s unbelievable what we found.”

He said that the researchers had intended to test only for antibiotics. But assays for other chemicals and pharmaceuticals didn’t cost extra, so researchers asked for those results as well.

“We haven’t found anything that is an immediate health concern,” Nachman added. “But it makes me question how comfortable we are feeding a number of these things to animals that we’re eating. It bewilders me.”

Likewise, I grew up on a farm, and thought I knew what to expect in my food. But Benadryl? Arsenic? These studies don’t mean that you should dump the contents of your refrigerator, but they do raise serious questions about the food we eat and how we should shop.

It turns out that arsenic has routinely been fed to poultry (and sometimes hogs) because it reduces infections and makes flesh an appetizing shade of pink. There’s no evidence that such low levels of arsenic harm either chickens or the people eating them, but still…

Big Ag doesn’t advertise the chemicals it stuffs into animals, so the scientists conducting these studies figured out a clever way to detect them. Bird feathers, like human fingernails, accumulate chemicals and drugs that an animal is exposed to. So scientists from Johns Hopkins University and Arizona State University examined feather meal — a poultry byproduct made of feathers.

One study, just published in a peer-reviewed scientific journal, Environmental Science & Technology, found that feather meal routinely contained a banned class of antibiotics called fluoroquinolones. These antibiotics (such as Cipro), are illegal in poultry production because they can breed antibiotic-resistant “superbugs” that harm humans. Already, antibiotic-resistant infections kill more Americans annually than AIDS, according to the Infectious Diseases Society of America.

The same study also found that one-third of feather-meal samples contained an antihistamine that is the active ingredient of Benadryl. The great majority of feather meal contained acetaminophen, the active ingredient in Tylenol. And feather-meal samples from China contained an antidepressant that is the active ingredient in Prozac.

Poultry-growing literature has recommended Benadryl to reduce anxiety among chickens, apparently because stressed chickens have tougher meat and grow more slowly. Tylenol and Prozac presumably serve the same purpose.

Researchers found that most feather-meal samples contained caffeine. It turns out that chickens are sometimes fed coffee pulp and green tea powder to keep them awake so that they can spend more time eating. (Is that why they need the Benadryl, to calm them down?)

The other peer-reviewed study, reported in a journal called Science of the Total Environment, found arsenic in every sample of feather meal tested. Almost 9 in 10 broiler chickens in the United States had been fed arsenic, according to a 2011 industry estimate.

These findings will surprise some poultry farmers because even they often don’t know what chemicals they feed their birds. Huge food companies require farmers to use a proprietary food mix, and the farmer typically doesn’t know exactly what is in it. I asked the United States Poultry and Egg Association for comment, but it said that it had not seen the studies and had nothing more to say.

What does all this mean for consumers? The study looked only at feathers, not meat, so we don’t know exactly what chemicals reach the plate, or at what levels. The uncertainties are enormous, but I asked Nachman about the food he buys for his own family. “I’ve been studying food-animal production for some time, and the more I study, the more I’m drawn to organic,” he said. “We buy organic.”

I’m the same. I used to be skeptical of organic, but the more reporting I do on our food supply, the more I want my own family eating organic — just to be safe.

To me, this underscores the pitfalls of industrial farming. When I was growing up on our hopelessly inefficient family farm, we didn’t routinely drug animals. If our chickens grew anxious, the reason was perhaps a fox — and we never tried to resolve the problem with Benadryl.

My take is that the business model of industrial agriculture has some stunning accomplishments, such as producing cheap food that saves us money at the grocery store. But we all may pay more in medical costs because of antibiotic-resistant infections.

Frankly, after reading these studies, I’m so depressed about what has happened to farming that I wonder: Could a Prozac-laced chicken nugget help?

Did you know that eating a slice of whole grain wheat bread increases your blood sugar MORE than a tablespoon of sugar!

1 Apr

Let’s Get High

http://www.wheatbellyblog.com/2012/03/lets-get-high/

High levels of insulin “hyperinsulinemia”–is among the fundamental steps that lead to so-called resistance to insulin that, in turn, leads to the cascade of events resulting in visceral fat accumulation, i.e., deep abdominal fat that encircles organs and is a virtual factory for inflammatory signals. Foods that trigger insulin to high levels thereby can be expected to contribute most to growing that belly hanging over your belt.

Below is a graph of blood insulin responses after oral glucose, white bread, whole wheat bread, and bread made from a finely-ground flour that the investigators called “ultra-fine-ground whole-grain wheat flour.” This was done by a group at the USDA to study whether the particle size of wheat made any difference on blood sugar, insulin, and other measures, but I think it demonstrates something different.

Here’s the effect of these 4 challenge foods on insulin:

From Behall et al 1999. Full text here.

Note that all 4 challenge foods increased insulin approximately four-fold–400%. That’s an awful lot. But did you notice what food increased insulin the most? Yup, whole wheat bread, even without the fine-grind.

Eat wheat-containing grains for breakfast, lunch, dinner, and snacks and guess what? You’ll have sky-high insulin levels triggered repeatedly throughout the day. Given a few years of day-in, day-out high insulin and you will grow this collection of visceral fat I call a “wheat belly.”

Do You Have Any Idea of the Chemicals Used in Fast Food Chicken?

10 Jan

Do You Have Any Idea of the Chemicals Used in Fast Food Chicken.

Do you put dimethylpolysiloxane, an anti-foaming agent made of silicone, in your chicken dishes?

How about tertiary butylhydroquinone (TBHQ), a chemical preservative so deadly that just five grams can kill you?

These are just two of the ingredients in a McDonalds Chicken McNugget. Only 50 percent of a McNugget is actually chicken. The other 50 percent includes corn derivatives, sugars, leavening agents and completely synthetic ingredients.

Organic Authority helpfully transcribed the full ingredients list provided by McDonalds:

“White boneless chicken, water, food starch-modified, salt, seasoning (autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical source), safflower oil, dextrose, citric acid, rosemary), sodium phosphates, seasoning (canola oil, mono- and diglycerides, extractives of rosemary).

Battered and breaded with: water, enriched flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), yellow corn flour, food starch-modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, whey, corn starch.

Prepared in vegetable oil (Canola oil, corn oil, soybean oil, hydrogenated soybean oil with TBHQ and citric acid added to preserve freshness). Dimethylpolysiloxane added as an antifoaming agent.”

Dr. Mercola’s Comments:

There’s no doubt about it. Processed food like that from McDonald’s is just not part of a healthful diet – in fact, much of it cannot even pass for real food.

After reviewing the above article I am very grateful I can say I have never had a Chicken McNugget from McDonald’s. If you can’t say the same at least you can commit to never having another one again.

This sentiment was echoed by Federal Judge Robert Sweet in a lawsuit against the restaurant chain back in 2003 when he said:

“Chicken McNuggets, rather than being merely chicken fried in a pan, are a McFrankenstein creation of various elements not utilized by the home cook.”

At the time, Time Magazine reported that Judge Sweet “questioned whether customers understood the risks of eating McDonald’s chicken over regular chicken.”

That was seven years ago, and I still wonder whether or not McDonald’s customers truly understand the risks they take when consuming fast food on a regular basis.

If you missed Morgan Spurlock’s documentary Super-Size Me, I highly recommend you watch it with your entire family. It’s a real-life illustration of just how dangerous – life threatening, in fact – an excessive fast food diet can really be. And “excessive” consumption is likely far less than you imagine: Eating fast food just twice a week DOUBLES your risk of developing insulin resistance, compared to eating it just once a week, for example. Insulin resistance, as I’ve discussed on many occasions, is one of THE primary driving factors behind most of the diseases we currently struggle with, from diabetes to cancer and heart disease…

The truth is, McDonald’s fare contain non-food ingredients that can seriously harm your health.

This shouldn’t come as any great surprise. After all, how healthful can something be that shows no signs of decomposing after being left on a counter for more than a decade?

Clearly there’s more chemicals in there than actual, real foodstuff.

Taken from Mercola.com

Thanksgiving- How to Avoid Crazy Binging and Weight Gain!

21 Nov

As you all prepare for Thanksgiving, we here at ERM want to give you some tips that may help you  during the Holidays and beyond.

1) If you know you’ll be eating more. Use some of your extra time off to get in a longer exercise session. Black Friday is a great day to wake up early and hit the gym. You may even want to get out early on Turkey Day to EARN your dinner on the running trail.

2) Watered down- Drink 2-3 large glasses of water about 20 minutes before you eat. It will help you consume less at the table.

3) Veggie power- If you are cooking, try to make as many vegetable dishes and limit the starchy carbs you’ll be serving. For example adding a salad and vegetable soup plus a few hot vegetable dishes will be very filling. If you are not cooking (just eating), adjust your plate in the same manner.

4) Forgo sugary drinks- Water should be your only beverage if you plan to eat desserts.

5) Left overs- cook smaller portions of not-so-diet-friendly items so your are not left with the left-overs to eat for the next week. Otherwise make plans to get them out of the house ASAP! (Eating them not an option.)

6)Slowsy does it- Eat slowly to get fuller more quickly. If you scarf down food, your brain won’t have time to sense satiety even if your stomach is getting full.

7) Lighter fare throughout the day- Eat lightly the rest of the day, so you can still stay within a reasonable caloric intake.

Hope this helps and I wish you all a wonderful Thanksgiving!