Health, Nutrition, SkinCare and Wellness Articles

Managing Hunger

 

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Stop hunger before it starts

When it comes to getting through the day, most people suffer with late afternoon hunger pangs.  These hunger pangs are often telling you to pick up something sweet and/or salty – to give your body the energy necessary to make it through the rest of the day.

Have you ever pigged out on a bag of cookies or other snack after feeling your tummy grumble? That’s your hunger hormones talking! Your hormones signal your brain/body that it's time to eat.  A very powerful drive.  There is some good news though – there are several things that you can do to control your appetite. And yes, you have the power to regulate your hormones to give you that feeling of fullness. It boils down to understanding how the hunger hormones operate... all in the effort to feed your body correctly.

2 key hormones that control your appetite

There are two primary hormones that will dictate whether or not you’re hungry. 

Leptin – The leptin hormone is responsible in making the body feel full, helping tosuppress appetite.

Ghrelin – The ghrelin hormone is responsible for stimulating hunger, increasing yourdesire for high in fat and sugar foods.

When you keep these hormones under control, you can control your appetite, cravings, hunger, weight and metabolism. Of course, you may think it’s not possible to regulate your food-related hormones, but it can be possible.  

Consume food on a regular basis If you have a nutrition plan that you’re following, you should already be eating food every two to three hours to keep the ghrelin hormone from accumulating. With less ghrelin released into the body, there will be less chances for you to feel “snacky”.

Consume protein at breakfast Did you know that eating protein at breakfast helps to stave off hunger pangs later in the day? The reason is that a high-protein breakfast causes the leptin levels to increase during the day to keep you from having those sweet/salty cravings. This is especially important for people who tend to overeat during the evening hours.

Include omega-3 fats Omega-3 fatty acids boost your body’s sensitivity to leptin, which allows you to know if the “hunger” you have is real or a cry for thirst. Omega-3 fats can be found in an array of sources such as tuna, salmon, flaxseeds, chia, walnuts, etc. You can also get omega-3 in a supplement form. Be sure you consume them every day to help you successfully fight against your cravings. 

Get some sleep! 

When your body doesn’t get the sleep it needs, it causes the ghrelin levels to rise, which also causes your “must eat” feelings. Be sure you get around seven to eight hours of sleep every night to maintain a healthy balance. You’ll also be able to fight against the undesirable cravings. 

Get moving! 

Most people don’t realize that exercise is also key in keeping the body fuller longer. Exercise works to boost the feeling satisfied hormones in the body, along with the metabolism boosting effects that leads to more burned calories.

Investigate prescription appetite suppressants! 

There are several safe and effective appetite suppressant medications on the market today that can help many people develop the willpower to change their diets while quieting their hunger.  The professionals at Midwest are happy to discuss any of these options with you at any time!

For free information or a consultation Please call us at 763-416-2280

©️Copyright 2016 Alizarin Servics LLC. Midwest Weight Control and Renewal SkinCare. All rights reserved. May not be changed, coped or used without permission.

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The importance of Water

 The Importance of Water for overall Health

 and WeightControl

by Tom Ryan: BA, MA, Owner 

Tired of hearing about water?  Me too…however, the more you work to improve your health, the more you return to doing some of the basic things that our moms probably told us about (as we rolled our eyes!) 

Water is the only effective replacement for water!  Sounds crazy, I know, but it’s true!    Coffee, tea, soft drinks and alcoholic beverages have a diuretic effect that can actually hinder your body from absorbing water. Drinking 5 cups of coffee per day is enough to increase urinary flow by 40%, possibly causing a negative water balance.  Humans need and eventually crave water.  We are essentially carbon based, water bred life forms!  (hows that for science-y talk?) Water is critical to the chemistry (ergo biology) of our bodies.

To Assist with Weight Control:

Remember to drink one pint of water before eating; doing so will act as an appetite suppressant and will help you lose weight

To Assist with Exercise: 

To avoid sore muscles-Drink eight ounces of water every 15 minutes of exercise

Additional Benefits of Water Consumption

Mental Concentration - Water is critical for mental awareness. Being low on water by just  one quart will  significantly reduce concentration.

Athletic Performance- Water is crucial to aerobic output and endurance. Losing 2%  of  body water can create a 20% decrease in physical performance.

Heartburn - Approximately 30% of indigestion is the result of dehydration . To digest an average meal, the body needs a  lot of water- sometimes up to  one quart!

Dry Skin - The dry skin cure that many doctors will recommend is as simple as drinking eight glasses of water a day. (And a good moisturizer.)

Cholesterol Control - Doctors believe that more water consumption can positively change cholesterol formation.

Joint Pain - Many joint pains stem from inadequate water consumption or slight dehydration. Water is the foremost lubricant for the contact surfaces of the joints, and friction caused by a lack of water can produce symptoms that are extremely similar to that  of arthritis  inflammation.

Regularity - Frequently, constipation can be a result of lack of fiber combined with dehydration. Water and fiber is the best way natural laxative.

Headaches -To avoid  a headache, drink water often.  Dehydration  has  been

found to play a key role in the precipitation of headaches and migraines.

Bottoms up!!!!

©️Copyright 2016 Alizarin Servics LLC. Midwest Weight Control and Renewal SkinCare. All rights reserved. May not be changed, coped or used without permission.

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