Lose Inches with TG Max Ultra

Leptin--Fat Hormone (cont.)

It is possible that having poor sleep habits may exacerbate leptin resistance because the 'sleep hormone' melatonin, appears to be closely related to leptin.

Many overweight individuals suffer from sleep apnea, a sleep disorder. This may cause them to Wake up regularly in the night, and melatonin production may become impaired, which then impacts leptin.

The goal is to increase your leptin production without gaining fat. It then may make the hypothalamus sensitive to it. Which is a good thing!

If you give yourself one day a week to have treats it can increase your leptin production while not gaining body fat. This is really helpful in preventing rebound weight gain that commonly follows a diet.

On this day where you allow yourself to have treats, only have 1 or 2 meals with anything you want to eat. Do not eat all you want all day long!! Increased calories from this day will prompt the fat cells to produce more leptin, which then tells the hypothalamus to reduce your appetite.

To prevent 'leptin resistance' you should:

1. Avoid excess sugar and 'bad fats'.
2. Get regular daily exercise.
3. Improve your sleeping habits.

Fat Hormone #2: Leptin

Leptin is hormone produced by the fat cells. It is present in the blood stream and it is in direct proportion to the amount of body fat a person has, i.e. the more fat, the more leptin is produced.

Leptin's primary function is to ac on the hypothalamus, the part of the brain that controls appetite and satiety. It tells the hypothalamus to reduce appetite (because fat stores are high) , which results in decreased food intake.

But when the fat stores are low, like after dieting, leptin levels are reduced. This causes the hypothalamus to increase appetite. An increased appetite obviously results in greater food intake and a corresponding increase in body fat stores. More body fat results in more leptin being produced, which then tells the hypothalamus to decrease appetite, leading to a reduced food intake. This is a classic negative feedback mechanism.

Leptin my be one of the main hormones responsible for rebound weight gain after a diet.

Leptin is accurately described as an 'anti-starvation hormone' because low levels lead to increased hunger. In the past it was described as an 'anti-obesity hormone' but researchers have since discovered that obese people (who produce large amounts of leptin) are resistant to its action. Similar in the way that some people are resistant to insulin.

Leptin resistance can result from over-eating. When someone over-eats as a result of 'emotional eating' or a conditioned response' (a habit that has been created), the receptors in the hypothalamus become 'de-sensitized' to the action of leptin. This means that the hypothalamus can't detect when leptin levels are high, resulting in food cravings and further weight gain. Over time obesity is the result.

Expert Formulator Advice on Why You Should Take Meta 21.

Japanese Zucchini and Onions

Its been awhile since you have had a recipe from the Titanium Chef but don't worry, I am back with some new healthy recipes for you to try. A friend taught me how to make this one last week, it is super easy and really healthy! Hope you enjoy it!

3 small zucchini, sliced in thin slices
1 medium sized onion, cut in half and then into 1/2 inch slices
2 chicken breasts diced
Cooked rice (white is good but brown is so much better for you!)
4 T terriyaki sauce
2 T soy sauce
1 T sesame seeds (optional)

Cook chicken in a pan until it is cooked through and no longer pink. Set aside on a plate. In same pan heat a tablespoon or two of olive oil then throw in the onions. Give those about three minutes to start cooking and then add your zucchini. When they are tender add the chicken back into the pan. In a small bowl combine the terriyaki, soy sauce and sesame seeds. Pour over the chicken/veggie mixture and heat through. Serve over rice. I doubled the sauce so there was some extra to put on when it was served!

Three Fat Hormones That Have an Impact on your Ability to Lose Weight and Keep it Off:

The first one is Insulin: It stops fat burning. So you should try to keep your insulin level as low as possible. Then your body will be able to burn fat all day long.

A few ways to do it:

• Have many small meals throughout the day, rather than fewer large meals. Larger meals usually cause a greater insulin response.
• Control your carbohydrate intake. A greater amount of carbohydrates in a meal induces a greater insulin response.
• Focus on more low-density carbohydrates and less high-density carbohydrates. The low-density carbohydrates, (broccoli, cauliflower, green beans, carrots, etc.) have more fiber and less carbohydrate in them unlike high-density carbohydrates (bread, pasta, rice, cereals, etc.) have more carbohydrate and less fiber.
• TG Max Ultra helps to balance your blood sugar, helping to build lean body mass and burn fat.

Five More Ways to Healthier Eating

1. Learn alternatives to fattening foods. For Example:

• Choose mustard over mayo as mustard is naturally less in calories and fat.
• Choose brown rice, whole wheat, rye or oat bread over white bread (brown foods don't have extra fats added to them to change their color)
• Choose white meat of turkey or chicken instead of dark meat, red meat or pork. Most of our fats come from animal fat, and white meat contains less fat.
• Choose baked or broiled instead of fried, battered and breaded.
• Choose water over juice and soda. Some juices have just as many calories and carbs as a small bag of potato chips. Try slowly weaning yourself off soda and drink water or herb tea instead. Don't drink your calories--those 100 calories of juice could be better utilized as 2 pieces of fruit or a cereal bar and you will have a more filling feeling in your stomach.
• Choose low-calorie sauces, and ask for sauce and dressing to be served on the side. Dip your fork into the sauce then dip your fork into the food., This will give you the flavor with every bite but without the extra, and unnecessary fat.
• Choose fat-free milk and cheese made with skim milk. Simple way to cut animal fat.
• Choose vegetables as side orders instead of fries and chips. Fresh or steamed vegetables are best. No cream sauces.
• Choose to pack fruit and nuts to hold you over to the nest meal, and keep bags in your desk and in your car. That way you will be less tempted to buy snacks from the vending machine or stop for fast food. Fruit snacks will help you get to the next meal, as they allow you to eat more, more often and without the extra fat intake. Fruits like bananas and oranges are convenient and have their own protective packaging.

2. The more color on your plate the better. It makes things interesting and exciting for your taste buds, and is healthier. The nutrients that create the different colors in our fruit and vegetables, represent different nutrients needed by your body.Feed your body as many varieties as possible, the fight against the common cold, cancers and other illnesses can be prevented by having variety in your diet. Try new fruits and vegetable combinations to keep things flavorful and more interesting.

3. Don't skip meals, especially breakfast. Skipping meals, or starving your body will cause it to go into starvation more, and it will start to hold on to fat rather than burn it. In fact, if you allow yourself to snack a little more, with healthy snacks,your metabolism will actually pick up the pace and start to burn more of what you're giving it. Add in some brisk walking...even if it is around the parking lot on your breaks for 15 minutes, or around the block before your meals. It adds up, and you will increase your endurance.

4. Don't eat more than two and a half to three hours before going to bed. Your body needs a chance to digest and burn the last fuel of the day. A lot of weigh success stories profess this good habit as a key element to their weight loss journey.

5. Keep it all in perspective. Realize that you're making a lifestyle change. NOT going on yet another diet. We all have different schedules and we must find what works for each of us. The types of foods you choose are just that--choices. Your goal should be to keep them smart choices, and make them healthy the majority of the time. When you are told by your doctor that you have to make a lifestyle change, you no longer get to make the choices. Learning to eat healthy will not happen overnight but it can happen, and YOU CAN DO IT. Just take one meal at a time.

It's Your body...Your Life...what are you going to do about it?! YOU matter!

Five Ways to Eat Healthier--One Meal at a Time

It takes a little more discipline for some of us to start healthy eating. But if we start with small changes, they add up fast!

You Have the Power to Choose.
What do you choose to buy. You eat what you buy. So watch the snack chips and crackers. (They pack the weight on and empty your wallet!) Fruit is delicious, and even though it is pricier in the winter, it is still a better value per pound compared to a bag of Chips!

First: Change your ratios. Start with buying less snacks and junk food and buy more fruit and veggies. Or start the change by buying yogurt and granola to sprinkle on top. Make small zip bags of nuts or healthy bite size cereal to control portions. Keep them in your car or desk to control portions, and to prevent stopping for a quick burger.

Second: The outer aisles of the grocery store are where the healthier foods are; fruits, and vegetables and fish, which are naturally lower in fat and cholesterol. They also have not been filled with sugar, salt and other preservatives that add on the pounds.

Third: Read labels of the food you buy. "Low in Fat," or "light," are not necessarily the healthiest choice. They are often higher in sodium, or if its lower in sugar it may be higher in fat.

Logic also says that with so many low fat, sugar free, and light choices of foods available to us, we should be getting thinner not heavier. But we are doing just the opposite as a nation. Your body knows how to process natural sugar. So eat it in moderation, and choose natural sugars over sugar free, or sugar substitutes.

Check out the labels of the foods you have at home. Compare the differences in the amounts of sodium, sugar, carbohydrates, and calories per serving. Look for alternative foods with fewer calories , sodium, and fats.

Fourth:
Start now to change to sensible sized food portions. If your plate has a serving of rice that can't fit into the cupped palm of your hand, then, in most cases, the amount of food you've chosen is too much. Using this technique is a good way to mentally measure the amounts of food that go onto your plate. You can also use your fist for a measurement. The size of a fist or cupped hand is about the same size as one cup.

Fifth:
Retrain your taste buds and your brain and attitude toward better food choices. The natural sweetness of oranges or apples can't compete with sugary candy bars, but if you retrain and relearn, your body and senses will learn to enjoy the replacements. Don't deprive yourself totally, or it makes things worse. Buy snack size candy bars or small bags of treats, and portion every thing out in small bags, so when your bag is empty, you are done.. Generally, your taste buds are satisfied after one bite of food. Try it, you can really see that this is true.

Weight-Loss Help: How to Stop Emotional Eating Part 3

How to Regain Control of Your Eating Habits

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

• Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
• Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
• Snack Healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn., Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller longer.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

• --from MayoClinic.com