EVERYTHING IN YOUR BODY IS BASED ON YOUR BIOCHEMISTRY – FROM YOUR MOOD TO YOUR HORMONES

Hormonal imbalances are at the root of obesity, depression, certain forms of cancer, diabetes, heart disease, gout, sleep apnea, accelerated aging etc etc.

KEY HORMONES

Insulin

~ the less insulin you have in your bloodstream, the more easily your body will tap stored fat for fuel – processed grains and refined sugars increase insulin release and have no fiber to slow that down.

Thyroid Hormone

~ helps onctrol the amount of oxygen each cell uses, that rate at which your body durns calories, your heart rate, fertility, digestion, body temperature, mood and memory

~ avoid soy and foods with goitrogenic eggects (swelling of the thyroid gland) such as millet, peaches, strawberries, pine nuts, bamboo shoots and peanuts

(soy has phytic acid which blocks mineral absorption in the body)

~ eat foods like: salmon, herring, sardines, brazil nuts, whole grains, beef, lamb, poultry, pork yogurt, sesame seeds, almonds, olive oil, avocados, hazel nuts, and pumpkin seeds

Estrogen

~ causes weight gain and man-boobs in males and love handles

~ Steer clear of soy (fermented soy products like tempeh and miso and soya sauce are better), alcohol, and too much flaxseed

~ eat: lots of fiber – barley, fruits with edible skins, beans and oats.

~ also eat: onions, broccoli, cabbage, kale and brussel sprouts

Testosterone

~ helps maintain lean muscle mass – calorie burning muscle

~ garlic and onions in combination with proteins (Boosts testosterone production), caffeine, eggs, poultry, fish, pork, beef, brazil nuts, whole wheat, potatoes, broccoli, green leafy veggies

Cortisol

~ a catabolic hormone that tells our bodies what fat, protein or carbs to burn; it turns young fat cells into mature fat cells that stay with you forever

~ reduce the following: processed foods and refined sugars, sodium and alcohol

~ increase: chicken, beef, whole grains, beans, green leafy vegetables and brown rice, all fuits and vegetables, egg whites, spinach, turkey and whey protein

Growth Hormone

~ helps build muscle, burn fat, enhance immunity and resist heart disease

~ reduce low-quality cards and increase lean sources of protein

Leptin

~ a protein makde by fat cells that helps your body figure out how hungry it is, how fast it will burn off the food and if it will hang onto it or let go of the weight

~ eat: fatty cold-water fish like herring and salmon, walnuts, olive oil, eggs, beans, nuts and dairy products

Ghrelin

~ tells the brain that you’re famished

~ green veggies are free – ghrelin remains high until food stretches the wall of your stomach, making you feel full – high volume, low calorie foods reduce ghrelin before you’ve overeaten

~ protein also suppresses ghrelin

IF THERE IS ONE THING THAT WILL HELP YOU LOSE WEIGHT – IT IS BEANS!

Eat more beans!

BLACK BEAN CHILI

2 cups dried black beans

2 tablespoons olive oil

2 medium onions, finely chopped

2 green bell peppers, seeded and chopped

6 garlic cloves, finely chopped

1 tablespoon chili powder

1 tablespoon ground cumin

1 tablespoon oregano

½ teaspoon ground cinnamon

¼ teaspoon ground black pepper

1 (28 ounce) can diced tomatoes with their juice

1 teaspoon grated orange zest

1 cup fresh orange juice

1 tablespoon honey

1 to 3 teaspoons chopped chipolte chiles

½ cup medium-grin bulgur

½ teaspoon salt

Garnish

½ nonfat plain Greek yogurt

3 tablespoons minced scallions

3 tablespoons minced fresh cilantro

8 lime wedges

Rinse and drain the beans. Place them in a dutch oven or a large, heavy pot and add water to cover by 2 inches. Bring to a boil. Reduce the heat to low and simmer, partially covered, until almost tender – about 1 hour. Drain and set aside.

Heat the oil in the same large pot over medium0high heat until not but not smoking. Add the onions and bell peppers and cook, stirring occasionally, until just starting to brown – 8 to 10 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Stir in the chili powder, cumin, oregano, cinnamon, and black pepper. Then stir in the tomatoes, orange zest and juice, honey, chipolte and 3 cups water. Add the beans. Return to a simmer and cook, partially covered and adding more water as needed until beans are just tender to the bite – about 1 ½ hours. Stir in the bulgur 15 minutes before removing from the heat. Taste and add up to ½ teaspoon salt for flavor.

Divide the chili into 8 bowls and top each serving with yogurt, scallions, ciliantro and a lime wedge.

Blueberries for breakfast is a powerful way to start the day! They help to reverse leptin and insulin resistance. Next time you want a sweet treat eat one of these muffins!

BLUEBERRY BANANA MUFFINS

2 very ripe, mashed bananas

¾ cup nonfat plain yogurt

½ cup honey

1/3 cup olive oil

2 teaspoons vanilla extract

2 ½ cups while whole-wheat flour

2 teaspoons baking powder

½ teaspoon baking soda

½ teaspoon salt

1 generous cup fresh or frozen blueberries

½ cup chopped walnuts (optional)

Preheat oven to 425 degrees. Lightly spreay a 12 cup muffin tin with olove oil or line with paper liners.

In a large bowl, place the bananas, yogurt, honey, olive oil and vanilla. Stir until well mixed.

In a separate bowl, sift together the flour, baking powder, baking soda and salt. Add the dry ingredients to the banana mixture and stir until just combined. Fold in the blueberries and the nuts.

Spoon the batter into the prepare muffin tin. Reduce heat to 400F. Bake for 35-40 minutes or until tops springback when lightly touched. Let cool in the tin for 10-15 minutes before transferring to a cooling rack.

Seeds and nuts help to boost metabolism by facilitating the creation of fat-burning, muscle-building hormones such as thyroid, growth hormone and testosterone while keeping stress and hunger hormones at bay.

TRAIL MIX

¼ cup raw almonds

¼ cup raw sunflower seeds

¼ cup 70% cocoa mini chocolate chips

Mistakes New Moms Make That Keep Them Overweight