Thursday, April 30, 2015

Strawberry Chia Jam!

It's been a while since I posted a recipe on here so today is the day ! And with summer fruit coming in season what better way then to have a recipe for one of my favorites of all time.. STRAWBERRIES !
Not only are they juicy, summery and delicious, they are considered a super- food ! They are nutrient-rich and packed with antioxidants like vitamin C. Strawberries offer a wide range of health benefits like improvements in immunity.Strawberries contain a chemical compound called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit which is known to have antioxidant properties within the fruit.
The phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do. Strawberries, however, do not carry unwanted side effects like stomach and intestinal bleeding.
The combination of antioxidant and anti-inflammatory agents found in strawberries have properties to fight against the onset of many different forms of cancer. Vitamin C, folate, and the flavonoids quercetin and kaempferol that they also contain, strawberries are a delicious defense against potentially cancerous cells.
One cup of strawberries contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. Manganese not only helps to fight the battle against free radicals and oxidative stress, but also lessens cellular inflammation which is another cause of numerous cardiovascular diseases.Manganese is also great for the bones, helping in bone building and maintaining proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone health.
So now to the amazing recipe I have that uses these super foods!
Strawberry Chia Jam !!! Store-bought jams and jellies are often loaded with white sugars, corn syrup and other additives to help extend their shelf life, and nutritionally, don’t bring much to the table. But here is one that will be healthy for you to add to any meal !
Strawberry Chia Jam
Prep Time: 10 Minutes
Total Time: 2 hrs 10 min to 8 hours
Makes 1 cup
2 cups fresh strawberries (or frozen and thawed)
4 tbsp whole chia seeds
2 tsp raw honey (optional)
1. Place the strawberries in a food processor and puree until smooth.
2. Remove pureed berries and place in a bowl. Stir in chia seeds and honey. Let set at least 2 hours, or overnight before serving.
3. Store in a glass jar in the fridge for approximately 7 days.
Nutrients per 2 tbsp serving (with honey):
Calories: 51, Fat: 2.5 g, Carbs: 7 g
Protein: 1 g, Fiber: 3.5 g
Try it out with ANY fruit combinations !! Get creative !!

Wednesday, April 29, 2015

Build a STRONG and SEXY BACK !

As a trainer, I see people with ONE major issue that I want to address in terms of training. You need to be very aware that you should be training this body part AT LEAST once a week and doing accessory work to help correct that "humpback" that people get.. Hopefully by now you know what muscle group I am hinting upon... YOU BACK !
Back training is SUPER important. Not only is it one of your largest body parts, but it is important for posture, core strength and to tie everything together. Just because you don't SEE it often does not mean you don't train in, In fact you should train it harder because it is probably neglected in training.
Having a back that turns heads is awesome, and I am going to help you get one! Keep in mind that it’s important to perform a mix of vertical pulling movements for example pull-ups and chin-ups that are assisted. Combined with horizontal pulling movements such as a dumbbell row or seated rows for a well-rounded program.
I am going to give you 5 killer back exercises that you can add to your program !
1. Pull ups or chin ups
-There’s no disputing that when it comes to building a killer back, pull-up and chin-up variations are where it’s at. You can start by using an assisted pull up machine and practice doing 3 sets of 12 reps. This will help you to build the strength to do one on your own. Technique is VERY important. Make sure you are pulling in a straight vertical line, pulling the elbows down towards the floor making a "W" shape. Pull using your back and not relying on your biceps !!
2. Deadlifts
-Sometimes more programmed in a leg day workout but more importantly used for lower back training. They build incredible strength and muscle in your upper and lower back.When deadlifting, instead of picking the weight up, think about pulling it back. This will keep your weight on your heels, engage your hamstrings and glutes more, and the bar is less likely to drift away from you. Always use a weight that is lighter than you might first start off with so you get form first !
3.Inverted Rows
-This movement is one of the few horizontal rowing variations where you are manipulating your own body weight, plus it’s a completely scale-able exercise that’s good for beginners all the way through to very advanced lifters. You can set it up using a smith machine by placing the bar on a lower stop point about knee height. You place yourself under it, driving your hips towards the ceiling. The farther you place your legs away from you the harder it is going to be. In one plank like motion you pull your chest to the bar. You can use an under or over hand grip.Make sure you’re not shrugging with your upper traps or pulling your elbows too far past your shoulders when performing this exercise. The name of the game is scapular retraction and depression
See the video here :

4.One arm dumbbell row
-It looks simple, but it’s rarely performed properly. When performed properly, it’s fantastic for building muscle and strength in the upper back, namely your lats, rhomboids, and lower traps, and you’ll get some fantastic anti-rotation core training from this exercise as well.You’re much better off starting with a lighter weight and practicing your form on this exercise than starting too heavy, as this exercise is very easy to perform incorrectly. You want to place one knee on a bench and the opposite arm will be holding the weight. You pull the elbow up to the ceiling keeping it tight to your body.
5. Face pulls
-This is a great exercise for the rear delts and upper back. You can perform this on on cable machine with a rope attachment. You want to set the cable just above head height and your starting position should be 3 steps backwards with one foot braced behind you for stability. Make sure you keep your ribs down and your core braced while you pull your shoulder blades together and SQUEEZE hard. You want the movement coming from your shoulder blades gliding over your ribcage and not from your back hyperextending and your ribs flaring.
So there you have it. My top 5 Exercises For a Killer Back! What do you think about these? Love ‘em? Hate ‘em? Try them and tell me what are your favorites?

Workout TIME!!
Let's put this into practice
-Pull ups 3x12
-Lat pulldown wide grip 3x12
-1 arm dumbbell row 3x12 / arm
-Face pulls 3x12
Superset with seated cable row 3x12
-Deadlift 3x12
superset with inverted row on smith machine 3x12
*Super set means move from one exercise to the next with no rest and rest after each was completed !!!

Tuesday, April 28, 2015

Meal Prep 101~!!

Meal Prep 101 !!
If you can dedicate just ONE afternoon to prep cook for the entire week, you will have no excuses and your goals will stay on track because of the early preparation. I know how busy life gets, I know there are only so many hours in the day, but I also know that taking a little bit of time to plan ahead can be the difference in your fitness journey ! Say good-bye to just throwing something together quick!!!
Ponder this for a second: “Vision without action is a daydream. Action without vision is a nightmare.” and you can bet your BOOTTAYYY that I won’t let my vision for strength and athleticism be undone by a time management nightmare! So what do I do ?? I prep cook every single week and my food is just waiting for me each day!!
In order to be effective and efficient you also need the right tools to make it happen ! I put together this list of 6 essential tools you should have in your kitchen that will make your meal prep game a million times easier and less time consuming so you can enjoy your life without being a slave to the kitchen.
Rice Cooker/Slow Cooker
-Most rice cookers nowadays double as slow cookers and steamers as well, so you can handle everything! From 10 pound roast or a whole chicken to cooking veggies like they are going out of style. Its easy to make freeze ahead stews, soups, and chilis. If you don’t have a slow cooker/rice cooker, do yourself a gigantic favor and get one NOW!!! It is so easy to just set it and let it do the work for you!
-Being able to cook several pounds of food at a time won’t really be all that helpful if you don’t have anywhere to store it when it’s done cooking. That’s obviously where food storage containers come into play! I recommend getting a set with varying sizes. My bulk preparations go into gallon-sized containers. Everyday I just measure out the portions and place into their separate containers to take with me.
Food Scale
-I will keep saying it, you NEED to know how much you are really eating. Eyeballing your food is not good enough when you are practicing portion control. Especially the NUT BUTTERS ! A HEAPING spoonful is not the same as one measure in grams or with a measuring spoon. A good food scale will allow you to quickly develop an eye for what you need to eat each meal to hit your macros. This accuracy will translate into more consistent portions, more consistent food intake, and more consistent results will follow.
Measuring Cups and Spoons
-This goes hand and hand with the food scale. Somethings like rice, dry oatmeal, or grain like products need to be measured out with measuring cups. Things like oatmeal, oat bran, and cereals are dry measure with rice, couscous, and pasta as measured when cooked. These are a no-brainer for anyone who likes to cook, especially if you like trying new recipes. Never again will you have to eyeball a teaspoon of coconut oil and get it completely wrong. Again, accurate measurement translates into consistent results.
Knives and Kitchen sheers
-Meal prepping without a good set of knives or kitchen sheers will make your life a whole lot harder. Part of prepping is cutting. And if your cutting veggies and fruits, you NEED a good set of knives in order to do it efficiently without becoming frustrated.Cut down on prep time, slice your frustrations into tiny bits, and rend more visually appealing food with a new set of kitchen knives.
-Demanding schedules can make it hard to eat enough. A solid meal management cooler is incredibly valuable.Having meals packed and ready to reheat and eat means you don’t have to waste money on fast food, expensive room service, or frozen dinners. You can actually stick to your plan if you want to!
Snacks and shakes are a start but nothing beats popping open a tupperware full of sweet potatoes and brisket, giving it a quick run through the nearest microwave and you have a healthy meal in seconds. People around you will see that you don’t make excuses and that eating healthy is possible wherever and whenever as long as you are prepared.
I would recommend a 6 pack bag or FitMark bag if you are going to look into something like that !
Learning to prep and plan ahead is essential if you want to be consistent. Nothing is worse than working hard in the gym to find yourself being inconsistent with your diet and meal management !! Let me help you if you need ideas on how to prep for the whole week !

Monday, April 27, 2015


Sometimes that luster for the gym seems to dwindle as the day goes on. Work runs late, your stressed out, its just not in the schedule for the day to "fit" it in. So you miss one day.. then another and before you know it you missed a month !!! How can you find time to make your workout happen?
Many people follow a routine. Routines are sometimes hard to break out of but necessary if you want to accomplish different goals. Many of you can find time to sit and watch your favorite tv show or spend hours on the computer but motivation to find time for the gym is just not there !
Exercise is full of health benefits but the idea of staying on track is a challenge for so many. It's a lot easier to make an excuse if you are not fully committed to the idea of making it work in your lifestyle. If you are facing this challenge, then keep reading because the topics below are easy ways to convince yourself to get motivated and get active !!
-Become a morning person. Losing weight or staying fit takes effort. It means you need to work out and SWEAT to achieve your desired goals. This simply will not happen if you choose to skip the gym all the time. Make yourself get up a little earlier and get to the gym before you can reconsider !! This way its DONE ! If you know me, nothing can stand in the way of my day once my workout is done and I do it EARLY for that reason!!! No excuses and nothing happened that can derail my training !
-Why focus on weight loss as your goal ? Change your mindset to something other than weight loss. Maybe chose a race to participate in or sign up for a competition. If your goals are FOR something you are more likely to stick with it. When you are focused on losing weight that becomes discouraging and you are more likely to give up ! Don't do that ! Make performance goals. Focusing on getting stronger, lifting more and doing things you enjoy for FUN !
-The best form of motivation... A BUDDY ! You are less likely to ditch out on a friend but you would ditch your own workout. Accountability is KEY to being consistent. Sometimes that is one reason people have trainers, to keep them accountable to show up. You need to find what works for you. Find a friend who can push you and you push them !!! Also remember that having a buddy doesn't mean its social hour. You need to use each other to push each other and create motivation between the both of you !!!
-It's ok to reward yourself for doing something good for your body! It might seem silly but if you set a goal, maybe hit the gym for 4 out of 7 days and then you can buy that purse you wanted makes an easy bargain for yourself. Or you can do the marble in a jar trick. Each time you workout or eat right you get to put a marble in a jar. Then rank the marbles with rewards. Small rewards then one BIG one when you reached your goal !!
Learning what works for you is KEY ! Find your motivation and get yourself healthy, fit and happy to thrive in life !!!

Sunday, April 26, 2015

Live a Life worth Living !

Food For Thought 

You need to really ask yourself where you see your life in 10 years?? Would you like to be free of sickness and live a life of vibrancy?? Take care of yourself today and invest in your health and you will be able to enjoy life in the future!!

I personally want to live a life of energy, in good health and without any major illnesses or disabilities. I am choosing to take care of myself NOW before I have to pay for it later in life being sick and missing out on those golden years when you should be settled down and in a good place to enjoy ALL things life has to offer. Too many times people take for granted the life we have right in front of us. People forget how to take care of their bodies. It might see like you are the "odd" one out by eating right, exercising, and making smart and healthy choices but I promise that you will have a BETTER and REWARDING life !!!

Take the time today to do something great for your body. Make decisions not based on what you want in this moment but for what you want in the future !! Use your life to create and cultivate a master piece that your happy to live.

If I can give you one piece of advice, take care of the one body you have. You have one life to live. Treat your mind, body, and soul with kindness. Don't abuse your body with self inflicted hate. Love the one place that you have to live every single day !! Cherish your life for you and no one else !!

Friday, April 24, 2015

BODY IMAGE.. The GOOD, BAD, and UGLY truth !

Let's be a bit honest here ... BODY IMAGE is an ISSUE !
I will be the first to admit that I have many insecurities about the way I look or want to look for that matter ! My biggest struggle is self-acceptance of how I look at this moment right now. It is a hard concept to swallow, to love your body and not proclaim self hate but in one way or another we all have moments that this occurs. If we hate any part of ourselves, then nothing is ever good enough. No matter what number I was on the scale, whether my chest bones were poking out or whether I had a "thicker" look the issue was never the weight. But it was much easier to blame my body than to take responsibility for my own insecurities and examine my lack of self-worth. If I felt unworthy and unloved, my body would turn into my enemy.

There is also that misconception that if you appear to be healthy that you are in fact healthy. I want to say NO! I may appear to look good on the outside, I workout, I lift, I eat right BUT what you don't see is the mental component which is just as important as how you feel !

I use my body as a battle ground for negative thoughts such as :
The reason you didn't get the jobs is because of your size.
You have an expectation of "looking" fit for your career.
You aren't more successful because the size of your body.
You won't get what you want because the way you look.

Sound familiar? Self-shame, ridicule and humiliation were my everyday habits. I would put my happiness into achieving a certain body weight or "look", and until that happened I would not be satisfied. But guess what??I will never be satisfied because I am a MORE person. At my leanest I wasn't happy just as at other stages I wasn't happy either.. So now what? I need to LEARN SELF LOVE ! Self Love is about acceptance! You and I need to understand that your body helps you live to your full potential. I am learning to listen to it and honor what it needs.
If you are struggling to love yourself or your body, you can let go of certain things in order to reach the love you desire.

Here are 10 things to stop doing today if you want to truly accept and love your body as well as LOVE YOU FOR YOU!
1. Stop blaming your body for the bad things in your life.
It's not your body's fault. Instead say, "Thank you, body, for being with me on this journey."
2. Stop letting a look or comment from someone else determine how you feel about yourself.
That person probably wasn't judging you. You are judging yourself. Instead say, "Self, I forgive you. I send you love."
3. Stop thinking you aren't in the body you are supposed to have.
You are in the best body for you. Let your body be your teacher and guide you to more love.
4. Stop letting the number on the scale or your pant size define you.
You are more than any number. What matters most is how you feel, not how you look.
5. Stop judging yourself by what you can't do and instead celebrate what you can.
Don't be so hard on yourself. The limitation is in your mind. Start saying "I can" and watch how your life transforms.
6. Stop being mean to yourself when you look in the mirror.
You are more beautiful than you can truly see.
7. Stop joining in when your friends compare and trash their own bodies.
You hurt yourself when you bash yourself with others. Instead, celebrate your natural beauty and each other's successes.
8. Stop thinking your looks are more important than how you feel.
Your health is not determined by your size. Focus on feeling good and everything returns to balance naturally.
9. Stop waiting to reach your goal to enjoy your body.
Your life is happening now. You can choose to hate yourself or love yourself. Choose love.
10. Stop thinking you don't matter because of the size your body.
Life is far too hard as it is without you being at war with yourself. When we get the inside right, the outside will fall into place.
Enjoy the miracle that is you!!!

Thursday, April 23, 2015

How to CHOOSE a GREAT personal trainer !

I LOVE my job. I LOVE inspiring people to see how POWERFUL they are and how much they are CAPABLE of doing. Being a personal trainer is extremely rewarding and a beautiful experience that I would never trade in for anything.
Being a trainer also has many other qualities that you need to have in order to make sure things are being completed efficiently !
Here are 6 qualities to keep in mind as a personal trainer or when searching for one:
-Be Professional
Many of my current and past clients work with me because they studied how I trained other individuals before they decided to work with me AND they researched my background in training. Training others is one of the best ways to “sell yourself” as a trainer.Sometimes that is a good thing but other times it may seem intimidating. BUT don't forget EVERY person is different and a good trainer will modify and adapt every session to fit your specific needs !
-Being Present In Moment
You need to be focused in the training session that is taking place. It goes without saying that you should pay attention to your clients for form and corrections. Be invested and do your job by analyzing exercise form and stating cues when necessary.
- Setting Realistic Expectations
I love seeing clients complete a task they thought they "couldn't" accomplish. Or try a new move and the light bulb moment goes off and they overcame feats they never thought possible. But, it is a gradual build to that point. Once my clients demonstrated a certain amount of strength and stamina, I can begin pushing the envelope in a safe manner and show them what they are capable of completing. Learning how to perform movements safe and effectively will only lead to more confidence and better results over time !
-Practice What You Preach
I would never ask my client to do something I couldn’t do or haven’t tried. I’m speaking from a technique standpoint here. If I wasn’t confident in my ability to teach and perform kettlebell exercises or lifts like squats and dead lifts, I would never ask my clients to do them! I always do a "test" run of the workouts I am about to complete with clients or try different moves with clients of various abilities to see what needs to be modified or worked on in the future !! Don't worry I suffer just as much as you do !
-You Want a Pusher
Each day walking into the gym is a new day. No matter what happened during the day leave it behind and do whatever 100% may look like on any given day. That is all I ask from my clients during a session: work hard. Don’t waste my time, and I surely won’t waste yours. You are there to WORKOUT and if your head isn't in it then you are not giving yourself or your trainer the commitment you deserve to have!
-Be a Mentor
A trainer is paid for the time he/she is training a client in that session. However, training and coaching is a more than just that weekly session. I choose to go over and beyond with clients to share texts, helpful articles, useful techniques, and motivating messages throughout the week. Not to mention food check ins and training plans. I don’t spend an inordinate amount of time on it, but if something reminds me of a client or is a resource they could benefit from, I like sharing it.
These are great tips to keep in mind when you are looking for a trainer and most importantly you need to be compatible and work as a team !

Wednesday, April 22, 2015

Metabolism and Age

Why does it seem like as you get older its harder to lose weight? Your resting metabolic rate tends to drop as you age because you lose a small amount of muscle each year. However, many people don’t realize that muscle mass is NOT the only thing that affects your resting metabolic rate.
Studies show that your metabolic rate declines with age independently of muscle loss. In other words, young physically active people tend to have a higher metabolic rate than their older counterparts, even if they have the same amount of muscle.After all, the fact that older people eat less, move less and have a lower metabolic rate than younger people is stating the obvious.
The age-related decline in metabolic rate, even when muscle mass is taken into account happens for two reasons:
First there’s a strong link between exercise volume and your metabolic rate. To put it simply, the more exercise you do, the higher your metabolic rate. The fact that people tend to exercise less as they age is partly responsible for the drop in metabolic rate.
Second, metabolic rate is also linked to total calorie intake. This means that the more you eat, the higher your metabolic rate. A reduced metabolic rate in older physically active people is also down to the fact they eat less than their younger counterparts.
With that said, a drop in your metabolic rate is NOT an inevitable consequence of aging and has a lot more to do with the way you live your life. It has more to do about the food you eat and the amount of exercise you do.
Now with the above stated about your lifestyle, there are 2 points I want you to consider!
-You already know about the importance of staying active as you age. But there is something I do want to emphasize which is the importance of strength training. Having more muscle on your body will only help to keep your metabolism working as efficiently as possible. As the amount of muscle you have is one of the primary determinants of the age-related decline in resting metabolic rate.
-Do NOT rely on diet alone to control your weight. Your diet does need to be in correlation to your goals but you can't out perform a bad diet just like you can't eat without working out to see results. It’s a lot easier to get the nutrients your body needs to stay healthy if you’re eating 2500 calories per day and burning them off with a high level of physical activity than if you’re eating only 1500 calories per day and sitting around doing nothing.
Workout of the Day !
5 rounds
Run 400
-15 burpees
-25 air squats or weighted if want extra resistance
-15 push ups
-25 sit ups

Tuesday, April 21, 2015


Do you have the right mindset when you are trying to achieve your goals? The psychological aspect of becoming the best version of yourself is oftentimes ignored, but having the right mindset is vital to achieving success.

You need to embrace the journey. COMMIT to 100% effort in all areas that are needed to succeed. If you are only half committed you are limiting your potential for growth and improvements, Fitness and living a healthy lifestyle is a journey with many bumpy roads and paths. You WILL fall of the wagon. Your progress will stall but you need to keep with it! You have to commit to continual, gradual progress even when it seems like things have come to a standstill.

Please set goals that are realistic and attainable. Far too often people set goals that are TOO big to accomplish is a short amount of time. You need to be honest with yourself and what you want to achieve with the work and time you have to get there.
When it comes to losing fat and building lean mass, things happen slowly. Although you should set your standards high, you should be realistic – try to lose 1 lb. of fat a week, not 10 lbs.

Take the good days and the bad. Not every day is a 100% kind of day. There might be days that feel amazing and your unstoppable. CHERISH those days. However, you might also find days that seem like an utter struggle to accomplish. Don't take them personally. DO YOUR BEST for that day at that time!

Be HONEST with yourself. If you are trying to have a healthier approach to life, you need to be honest. Sure, we all know that when we tell our trainers what we "eat" during the day, we tend to eliminate the things we feel they would be disappointed about. Like that donut you ate in the office or that cake at a retirement party. My favorite are the cans of energy drinks, specialty coffee's and candy bars that somehow are "forgotten" on the food log. But you know what that is ok. Change is hard. Changing ONE thing is hard let alone ALL things. So don't get frustrated but just be honest. When you find the root of the stress you can attack the issue!!
It is hard sometimes to feel worthy of change. We get caught up in a rut that tends to hold you towards the comfort zone. All you need is to find the power to break that and over come the challenges and struggle that you might feel. It takes 24 days to break a habit. THAT'S ALL ! If you can commit to 24 days I promise you that you will see that YOU CAN DO IT ! In all areas of our lives we have those triggers or downfalls that tend to leave us stuck due to fear of the "what if" ? I have done this before so I know how it feels. FORGET that what if and start believing you CAN !
It might be hard. It might be uncomfortable but it will be worth it !!!

Monday, April 20, 2015


Commit to Fit !!! 
I am starting my monthly COMMIT TO FIT program ! I am a health and wellness advocate an I am truly looking to change the lives of people. Who wouldn't want to feel energized, look amazing, and have their bodies performing at an optimum level you never thought was possible ? Well please take the time to join me in your journey to health and overall wellness !!

This will be an awesome opportunity to get connected to some amazing people who are also wanting to improve their health and establish healthy everyday habits! This  program is created for all who wish to participate! So if you are someone who needs accountability and/or competition to maintain motivation- let me surround you with those people!!
In my COMMIT TO FIT program there are some special things that I want you to know about ! First we are starting the 24 day AdvoCare challenge !! I am so very excited about this because IT WORKS ! I know many people think that it's too good to be true to lose weight in 24 days but guess what ... YOU CAN and YOU WILL ! Follow the journey like so many before you who have detoxed their bodies WITHOUT starvation, put quality supplements in and retrained their bodies to LOVE healthy nutritious foods !!!  This program can be found at (note: bod not body)
I HIGHLY recommend using AdvoCare products because I KNOW they work and will get you those amazing results you're looking for before summer! This is a WORLDWIDE event !!! I would be more than happy to work with you via phone calls, Skype and emails to help hold you accountable and work through these exciting new lifestyle habits we will all be implementing in your daily routine!
This program works at a steady and safe pace in order to not overwhelm your body. We will be challenging each other and competing- but most importantly, we will build relationships with each other in order to be able to hold each other accountable as friends.

If this is something you are interested in, want more information on, or are ready to get registered, message me and let me help you get started on this awesome journey to health and fitness!

Contact me at : and place in the subject 24 day challenge and I will get you started ASAP !

Your health is important so WHY WAIT ! Either you can fix habits now or pay for it  later when it might be too late to fix !! 



I'm HANGRY ! That pesky thing that happens when your hungry, craving food and this leads to the emotions of anger!!! YES this is a REAL thing and please be cautioned to steer clear of the hangry person in your life ! Being hangry can lead to diet meltdown. Instead of letting the feeling pass or eating something smart, we tend to gorge on anything and everything to subside that feeling quickly and before you know it you just ate an entire stack of cookies !
Sometimes all it takes is to figure out WHERE that hungry cue is coming from and go from there to keep you on track ! Did you know that hunger and appetite are not interchangeable? Appetite is a sensation that we feel when we eat. It is essentially the desire to eat food. While hunger on the other hand is a sensation experienced when one feels the physiological need to eat food triggered by a hormonal response.hunger can often be the root cause of many diet blunders. When blood sugar levels drop, leptin levels drop and ghrelin levels increase which is when we feel the most hunger.
Hunger is predominantly regulated by two hormones ghrelin and leptin. When ghrelin is high, feelings of hunger are high. When we eat, fat cells trigger the release of leptin by the body. When leptin is activated, hunger is subsided until leptin levels drop. Leptin’s role is to suppress the release of neuropeptide Y (NPY) – a feeding stimulant secreted by the hypothalamus and the gut. Leptin also prevents the release of appetite enhancing neurotransmitters and stimulates the production of appetite suppressing ones, thus prevents further food intake.
The key to controlling hunger is to regulate the hormones that can trigger it. Eat foods that are wholesome and from nature. This will help to regulate and subside hunger. By eating this way, you can keep your hormones such as insulin and leptin from becoming resistant. Resistance occurs as a result of over stimulation of these hormones.
Try to incorporate these foods into your diet to help control hunger and reduce insulin sensitivity!
Oat Bran
-High fiber foods, like Oat Bran, are digested slowly, and thus avoid causing large spikes in blood glucose and insulin, unlike simple carbs. Just two tablespoons of Oat Bran can deliver 18 g of complex cabs and 12 g of fiber. Oat Bran, Rice Bran or Wheat Bran can be added to existing recipes, thrown in your oatmeal or added to a hearty shake to bump up the fiber content of food. The daily recommended amount of fiber is 25 g.
Whey Protein
-Whey protein will help to decrease your desire to eat EVERYTHING sight if you are not prepared for a full meal, Whey protein is not only a convenient protein option, it is also versatile, as it can be consumed on its own when you need to get in a quick shot of protein post-workout, used as snack between meals or added to your favorite meals for an added nutritional bonus.
Green Tea
-Green Tea is a DOUBLE hitter! It not only helps to increase your metabolism and burn some fat but it also helps to suppress your appetite! Green tea’s high content of it’s active component EGCG can not only increase thermogenesis and stimulate anorectic pathways that stimulate thermogenesis and fat metabolism.
-Apples also deliver pectin, which has been found to suppress glucose and fat absorption, reducing the glycemic response. A single medium-sized apple can deliver less than 100 calories, 25 g of carbs and 4 g of fiber.Apples are full of soluble fiber in the form of cellulose, pectin and water. The soluble nature of the fiber in the apple can work to swell in the gut providing a feeling of fullness.
Lean Red Meat
-Red meat can have a strong thermic effect in the body, which means that it takes far more energy and time to digest this hearty meat than it does other protein sources. In addition to its caloric-burning nature, it also delivers a source of saturated fat, which can also be satiating. Fats also evoke the CCK hormone. Diets that are low in fat and protein can cause hunger since they are not elevating the CCK hormone enough. Be sure to get at least 1 g per pound of lean body weight of protein in your diet to help maintain this hormone for the long run! But DON'T over do the red meat consumption. Eating it about 2 times a week is plenty to reap the benefits !
Avocados, Seeds and Nuts
-Avocados, seeds and olive oil may be high in calories, but they have appetite-controlling qualities that make them a positive addition to your diet. A particular type of fatty acid, called oleic fatty acid, has the power to send hunger-curbing messages to the brain
Try to use some of these foods when you are eating which are whole and from nature. They will help your body and mind to perform better and keep you from getting that dreaded HANGRY!!!
Flourie B, et al. Effect of pectin on jejunal glucose absorption and unstirred layer thickness in normal man. Gut. 1984. 25(9): 936-41.
Sukkar SG, et al. Appetite control and gastrointestinal hormonal behavior (CCK, GPL-1, PYY 1-36) following low doses of a whey protein-rich nutraceutic. Med J Nutr Metab. 2013. 6: 259-66.…/5-appetite-suppressing-foo…/…/25762-list-natural-appetite-su…/