HUNGER HORMONES: GHRELIN AND LEPTIN
Two important hormones that shape our appetite and hunger signals are leptin and ghrelin. Leptin suppresses your appetite. The more body fat you have, the more leptin you produce.
It can range from a mild ache to debilitating pain that may derail your workout efforts. But don’t let this common running conundrum stop you in your tracks. The best treatment is prevention, so here are some simple ways to keep your shins strain free:
Stay away from Carbonated Drinks
Drinking carbonated drinks such as sparkling water and soft drinks may seem like a treat, but where do you think those tingly bubbles end up? Trapped in your belly. Watch out for sugar-free or low-carb products, too. These beverages still contain artificial sweeteners, such as sorbitol, which can be difficult for many people to digest.
Step 1: Take stock
Change requires an honest assessment of where you’re at. Analyze your eating patterns, physical activity, moods, social network and destructive habits (i.e. smoking, excessive drinking, four coffees/day). Once you identify the things you need to improve, you can start to tackle what realistic action is required to make positive changes.
1) “Eating past 7pm is bad for you” – Our body doesn’t store more calories just because it’s later in the day however ideally you should aim to have your last main meal around 2-3 hours before bedtime to avoid indigestion. Eating late at night isn’t problematic if you truly are hungry or have just come in late from work etc. however it may be problematic if you are snacking on high fat/sugar foods out of boredom and subsequently eating too many calories over the course of the day.
Often people think of protein as a means for “bulking up” at the gym – but in fact, protein is so much more. Did you know that protein is a component of every single cell in your body, and is used to build and repair bones and tissue?
So it’s safe to say – sourcing adequate protein is pretty important!
When your body lacks enough fluids a common side effect is a headache. Many specialists claim that this occurs because blood vessels contract in an effort to conserve fluid. So the next time you feel a headache coming on drink water and continue to do so during the course of the day. Also stay away from caffeine drinks such as tea and coffee or alcohol, all of which dehydrate you and prevent your headache from going away.
WHAT IS THE MEDITERRANEAN DIET?
Thanks to dense coastlines and rich soils, the islands caressing the Mediterranean Sea serve up diets full of nuts, veggies and legumes, and olive oils. Traditionally a peasant-style diet, it’s largely plant-based, with little meat, and next to no hyper-processed foods. However, it is relatively high in fat – meaning if the Mediterranean diet is as healthy as research shows, fat is not the enemy commonly thought of in Western diets.
If you’ve ever set a big goal, you know that your excitement and enthusiasm are high and you can’t wait to get started. But over time, motivation naturally starts to decrease and day-to-day life becomes a distraction. But that’s no reason not to set goals in the first place. You just have to change your strategy.
The endorphin rush that comes with a workout, the accomplishment in improving strength or dropping a few kilos is hard to beat. It is motivating and inspiring and is often the driving force that keeps us going back for more.
For most, this healthy habit is something that enhances our quality of life, but for a subset of the population it becomes more sinister.
Eating carbs increases the level of tryptophan in your blood, which the body converts into serotonin – a sleep-inducing brain chemical that slows nerve impulses and promotes calm. While more research is needed, sleep researchers generally agree that including a carbohydrate, particularly slow-burning carbs (beans, pasta, quinoa, sweet potato) to your evening meal will help you sleep more soundly.
Vitamin A is a potent antioxidant necessary for collagen and keratin production – a type of protein responsible for skin strength and smooth, plump appearance (not quite the same as what you find in fancy skin creams. Be sure to include lots of sweet potato, carrots, dark leafy greens, pumpkin, capsicum, mangoes and broccoli in your diet.
Eat Fresh Foods
While manufacturers are getting better at reducing the sodium levels in foods, you should still read the labels. Fresh foods like fruits, vegetables, wholegrains, unsalted nuts and fresh lean meats are naturally low in sodium and should make up the majority of your diet.
The stomach, which contains hydrochloric acid, will help in the proper digestion of food. The problem lies when the LES either does not close all the way or it opens too often that produces acid to your stomach and move up into your esophagus.
My general compromise for a person without these conditions is: 1 good quality coffee per day. What do I mean by good quality coffee? Coffee made by running water through ground coffee beans with an espresso machine, plunger etc. Instant coffee is not OK as it is high in a chemical called acrylamide which has been shown to cause nerve damage and some research suggests that it is carcinogenic (cancer causing).