Whats are you vitamin D levls?Nutritional therapist Steve Hines tells you why you need to get your vitamin D level checked. Getting a simple and cheap blood test can protect you from cancer, osteoporosis, rickets, autoimmune diseases and muscle injuries.
Speak to your doctor as up to 90% of the population are deficient. If your doctor wont test it get it done yourself, you can order a home test kit from here. It is only £45, money well spent considering it can significantly improve your health. My only criticism of this company is that the norms are set too low. Ideally your blood vitamin D levels should be 80nmol/L (32ng/mL), anything less than this is deficient regardless of what language is used (sufficient, insufficient, deficient for e.g.).
Once you know your levels you can use a supplement of 1000-5000IU per day. You can order vitamin D from here. Call them and quote 3030003 as a reference to order.
4 Sneaky Hormones That Are Ruining Your Fat Burning! Much has been spoken recently about the importance of hormones in fat burning and there are all sorts of pills and potions that claim to be able to manipulate hormones to improve fat burning but in this article we want to look into the four key hormones that influence fat burning and weight loss. This will give you all the information you need to make informed choices when it comes to food and activity.
Whether you’re on a diet or are taking part in vigorous exercise this information will be critical to your success. The two main hormones we’ll look at first are insulin and cortisol and we’ll show you how they synergistically work to mess up your weight loss efforts. After that we’re going to describe the functions of two little known hormones – leptin and grehlin.
Many of you will have heard of the hormone insulin, perhaps some of you know a person with type 1 diabetes who has to inject insulin many times a day to keep their blood sugar stable, or perhaps you may be or know a person with type 2 diabetes who has been told they have high levels of insulin or that they have insulin resistance.
But what actually is insulin and what does it do?
Insulin is a peptide hormone released from the pancreas in response to food being eaten. Insulin’s job is to carry the breakdown products of carbohydrate digestion – namely glucose – into the cells to be used for energy. Insulin also carries the breakdown products of protein digestion – namely amino acids – into the cells for a number of functions including protein synthesis. It seems that the breakdown product of fats in the diet – namely free fatty acids – do not have an effect on insulin. Insulin can communicate with all manner of cells in the body; muscle cells, brain cells, liver cells and fat cells telling them to take in glucose and amino acids. This mechanism works perfectly if there is a good balance of protein, fats and carbohydrates in the diet. The problem arises when there is excess carbohydrate in the diet, especially carbohydrates that release their glucose very quickly, which leads to sharp rises in blood glucose levels. Once the liver and muscle cells are full of the sugar they need insulin can no longer have an effect, however the fat cells happily take up the remaining sugar from the blood stream and an interesting thing happens. The glucose in the fats cells is metabolised to a substance called glycerol 3 phosphate, which in turn can be converted to triglycerides, essentially turning sugar in to fat.
When there is insulin floating around in the blood stream you body shuts off lipolysis – the signals to burn fat. You see you can’t burn fat and store sugar at the same time; you can only do one or the other. So keep your insulin low and your fat burning turned on. This is vitally important for anyone who wants to reduce their body fat to understand as without dietary modification fat loss will be futile. Seek a nutrition consultation.
Stress is a major cause of weight gain. We tend to eat more when we are stressed and use food as comfort, particularly sweet sugary foods. Stress comes in many forms – food intolerances, alcohol consumption, financial stress, relationship stress, mental emotional stress, poor blood sugar regulation etc… When you are stressed you release the stress hormone cortisol. One job of cortisol is to raise blood sugar by releasing fats and protein that are sent to the liver and converted to glucose, however if this glucose is not used (as most of us are inactive when we are stressed such as at work or sitting in traffic) it gets re-stored as fat – particularly visceral fat that accumulates around the organs. Research has shown that stress leads to the accumulation of fat stored on the tummy area. So if you want to lose some weight, you are going to need to de-stress. As you can see both insulin and cortisol work together to keep you fat particularly if you’re stressed and eat poorly. This is why it’s vitally important to eat right, exercise and reduce the stress in your life to get these sneaky hormones on your team.
Leptin and grehlin
Two hormones called leptin and grehlin are important in weight control. Leptin is produced from white adipose tissue and from cells in the stomach. As you eat leptin rises and tells the brain that you are full and you stop eating. However, with conditions such as over eating and obesity leptin levels can become extremely high leading to leptin resistance, a condition much like insulin resistance, where lots of leptin is in the blood but your brain doesn’t respond to it any more. Therefore you don’t feel full and carry on over eating. Increased leptin also causes increased insulin production and can exacerbate insulin resistance, high blood sugar and the accumulation of more fat.
Grehlin on the other hand stimulates hunger, increases food intake and increases fat mass. It is produced in the stomach, the pancreas and hypothalamic arcuate nucleus in the brain. We know from research that inadequate sleep is associated with high levels of grehlin and leads to increased appetite and overeating, thus getting adequate sleep is essential for weight control. So get plenty of sleep and don’t over eat to control leptin and grehlin.
In summary, to offset the downside of these very powerful hormones you need to eat a good mixture of foods from protein, carbohydrate and fat sources. Taking up a good fat burning exercise programme that decreases insulin resistance coupled with good stress reduction measures should allow your body to effectively shed body fat at a safe and sensible rate. If you’re interested in finding out precisely how to do this check out this great online resource from our website:
Everyone knows the glamour and glitz associated with the Kardashian girls particularly after the recent, albeit, short lived marriage of MTV star – Kim. We’re going to look behind the celebrity curtain and find out how you can get the body of a Kardashian. We’ve gleamed this info from TV shows and magazine articles along with making some assumptions so we can’t claim the information is straight from the girls themselves. The girls are all of a similar age and report the same problems with their body image.
When a woman reaches her late twenties and early thirties, as the sisters have, she may have had children and also have additional family responsibilities that spare her little time to take care of her figure. This situation facilitates gaining weight which suggests that weight loss for women is hugely important at this age.
Also, due to natural hormonal changes at this age she also becomes vulnerable to additional weight gain. As a woman gets older and reaches her thirties, her body metabolism slows down resulting in less calories being burnt and this leads to the gaining of more weight as all three girls regularly complain of. Though the situation starts with weight gain it can progress to various health-related issues such as heart disease and cancer.
Therefore, it is highly essential that you take appropriate measures so that you maintain a perfect body weight at this age and also prevent yourself from undesirable health risks. Healthy eating habits and regular physical activities including structured exercise are vital to attain and maintain a healthy weight. One popular technique to lose weight is to try and burn more calories than you consume, however, this is a far too simplistic approach to weight loss. A more important strategy is to look where the calories actually come from. According to the Kardashian’s nutritionist the girls stay slim on lean meats and fish with plenty of green vegetables and salad.
The importance of physical exercise in reducing weight cannot be overemphasized. This is one of the best ways to reduce weight. If you are a woman in this age group, you need to do physical exercise to increase the total amount of calories burnt and also to improve your rate of metabolism.
Like Kim and Courtney you need to do plenty of cardiovascular exercise, such as running, swimming, jumping rope and biking etc. for at least 30-60 minutes every day. Chloe prefers regular weight training in her routine and we suggest you do to. Regular exercise will increase your muscle mass and also raise your resting metabolism. You can also improve your naturally slowing metabolism by incorporating short walks at different times in the day. The girls walk for 10 to 15 minutes per day 3 times a week.
Consuming nutritious food has got the greatest impact on your weight loss programme. It is necessary that you consume organic lean meats and lots of green stuff. This will not only add less calories to your body, it will also make your workouts highly effective by giving you the protein to increase your metabolism in order to lose weight.
At this stage in life, with all your other responsibilities, you need to plan your meals and snacks for the week ahead. You may not have a private chef like a Kardashian but you must eat healthy foods not junk foods like pizza, chocolate and Krug champagne etc. and instead of taking three large meals you must take five to six small meals to keep your metabolism elevated. Fruits, vegetables, lean protein and healthy carbohydrates must be consumed in a balanced manner regularly. You should also curb your emotional craving for food by finding ways to alleviate the cravings through other means.