Hormones in fat loss, fitness and health!!

Today’s Re-Powering Information - My friend Nicole wrote some great information about hormones and how they play a role in fat loss, fitness and health. So much of how we feel is hormonally related. They control many of the symptoms we experience and we can influence them to be regulated naturally by how we sleep, what and when we eat, how we manage stress and so on. I’m passing it along to you as she wrote it.

As promised, I want to write about sugar/ insulin/hormones how they relate to fat loss or lack of fat loss. While I am not an expert in this area, I certainly can shed some light onto the topic as I best understand it. There is a lot more to the hormone story than I will present here, so these are just some basics:

Insulin- this is the number 1 hormone that needs to be controlled carefully in order to lose body fat. The better you control insulin , the leaner you will be. The very best way to control this hormone is by consuming low grams of carbohydrates at each meal and those carbs should only be of the highest quality and have a lower glycemic rating. When carbs are consumed beyond the moderate level, insulin is triggered and this happens rapidly. The fat storing, anabolic acting hormone goes right to work at reducing the sugar in the blood. If calories are high (and possibly even if they are not, fat storage is likely to result). Once in a while is not a big deal, but day after day this will cause weight gain and create the HABIT of over-consuming carbs. It is the refined carbs that you need to avoid, not the wholesome nutrient rich vegetables, fruits, and whole grains.

To control weight gain and increase fat loss- control carb consumption.

Leptin- hormone responsible for regulating appetite and metabolism. Do not fast and get plenty of sleep. Skipping meals as well as sleep deprivation lowers leptin level. Leptin is helpful in controlling appetite.

Side note from the web:

Fructose and leptin resistance- A study published recently suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The high fructose diet rats subsequently ate more and gained more weight than controls when fed a high fat, high calorie diet

Ghrelin- hormone that increases appetite. It is also affected by lack of sleep, which increases the levels of this hormone.

Growth Hormone- This hormone can be stimulated easily with resistance training as well as plyometric or some types of intensity training such as sprints and plyometrics.It is very important to simultaneously has adequate nutrient intake in order for the growth hormone to be effective in muscle building and fat loss. This is an anabolic hormone and creates muscle growth. If there is an over abundance of refined carb consumption this hormone gets shut down.

Cortisol- stress hormone that flows through the body and is caused by many types of stressors. Life stress, emotions, feelings and even high duration cardio or over training. It is a catobolic hormone that weakens the body, breaks down muscle tissue and decreases immunity.Since you can not control so many factors in life that cause stress, you are best able to CONTROL YOUR REACTIONS to them. I know , easier said than done. Reading books about happiness, how to re-evaluate situations, and quotes are all helpful in reacting with a more positive attitude.

Glucagon this hormone is involved in carbohydrate metabolism. It is when carb consumption is low. I is a hormone that helps to release stored bodyfat.

This is the reason I emphasize the importance of keeping your overall glycemic load of each meal in check when fat loss is your primary goal. Hope it helped.

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The standard of success in life isn't the things. It isn't the money or the stuff -- it is absolutely the amount of joy you feel.

--- Abraham

Have a restful weekend!

Tips for Healthy Sleep

Today’s Re-Powering Information - At least once a camp I have to talk about sleep. Its as much for myself as it is for you. I vow on the Sunday night before each camp that I am going to get to bed earlier and as the days and weeks go by, my bed time creeps later and later. And I feel it. I lose my voice, want to nap during the day, am more lax with food choices and less likely to be spontaneous, adventurous, creative and energized. On the other hand there is nothing greater than feeling rested. Its great for both health and fat loss. Here are some tips for healthy sleeping. Remember that its difficult to lose fat when you are sleep deprived.



Tips for Healthy Sleep


Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.

Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.

Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousals during the night.

Use the bed for sleeping. Avoid watching TV or using laptop computers. Know that reading in bed can be a problem if the material is very stimulating and you read with a bright light. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough. Bright light from these activities may inhibit sleep.

Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.)

Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.

Avoid exercise near bedtime. No exercise at least 3 hours before bed.

Avoid a heavy meal before bed.

Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. A cup of herbal tea an hour before bed can begin a routine.

Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.

If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.

Keep your bedroom at comfortable temperature. Not too warm and not too cold. Cooler is better than warmer.

If you have problems with noise in your environment you can use a white noise generator. A fan will work or you can buy noise machines from many sources.

Know that the "night cap" has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)

If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing . Take this information and try the sleep test. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need. If you have any concerns see your doctor.

Drinking calories and weight gain

Today’s Re-Powering Information – First off, I love today’s quote. It’s the difference between knowing and doing. 99% of people would agree that exercise is important and good for them, yet less than 14% of our population exercises on a regular enough bases to see any benefit! Can you believe that? They know its good, you don’t need anything fancy to do it and yet so few people engage. You are the elite, in the minority! So I want to congratulate you on making fitness a priority. It will serve you in every area of your life. If I was not physically fit I don’t’ know how I would have gotten through some of the emotionally, financially, spiritually, socially, professionally and physically challenging times of my life. You are always in a better position when you are strong and healthy.



Speaking of knowing and doing, I know many of you enjoy an adult beverage. It’s only Monday but it is Cinco De Mayo tomorrow – another reason to . .. you guessed it – DRINK! Below are some facts on alcohol calories that may just limit or eliminate you drinking your calories. The average American drinks 300 calories a day. If you cut out one 12 oz caloric beverage (soda, juice, coffee, milk, wine, alcohol) you would automatically lost at least 2 pounds in a years time. That may not sound like a lot, but in 10 years it adds up – compared to putting that weight on!



Read on for more facts.

Many unaware of alcohol calories

Red wine in an off licence

The campaign is focusing on the calorie content of alcohol

Many people are unaware of the calorie content of alcohol, a survey shows.

Four in 10 did not know a glass of wine has the same calories (120) as a slice of cake, or that a pint of lager and a small sausage roll have 170 each.

The poll of 2,000 adults in England was carried out as part of the government's drive to curb people's drinking habits.

The campaign also stresses that a heavy drinking session is often followed by an unhealthy breakfast, which again helps to pile on the pounds.

The Know Your Limits campaign has in the past focused on other consequences of drinking, such as disease risk.

Alcohol and food calories compared

But to coincide with the focus on weight, the Department of Health carried out research showing a regular beer drinker, who downed five pints a week or 250 over the course of a year, packed away the same number of calories as someone eating 221 doughnuts over the space of 12 months.

It also revealed the average wine drinker consumed 2,000 calories each month. Over the course of a year, that is the equivalent of eating an extra 38 roast beef dinners.

Health minister Phil Hope said: "Regularly drinking more than our recommended daily limits can have a knock-on effect on our health, including an expanding waistline.

"It's not only the calories in the drinks themselves that can help to pile on the pounds, we're also more likely to eat fatty foods when we've had one too many."

Heather Caswell, of the British Nutrition Foundation, added: "Most people would baulk at consuming a full glass of single cream, but wouldn't think twice about a couple of pints.

"But the calorie content is similar and, over time, excess alcohol intake is likely to lead to weight gain."

And a spokesman for the Drinkaware Trust added: It's imperative we are in the know when it comes to what we are drinking. "






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You are equipped to reach your desired outcomes. Follow through in a massive way!

FAT LOSS and Garbanzo Bean Tuna Salad

Body weight and body fat are NOT the same thing! Which of these would you prefer: 5 pounds of fat or 5 pounds of muscle?

"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
And do you really want to be a "fat loser?"
Wouldn't you rather be a "fat burner"... a lean, fat burning machine!

FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that's true, then...
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!


By measuring your body fat, you take the guesswork out of your health. It can assist you with your fitness plan. You can get an accurate picture of what's really happening in your body as a result of your diet and exercise program.

You don't have to "throw away your scale" like many experts suggest. By all means, keep using the scale, the tape measure and even photographs and the mirror -- whichever are useful for you, the more feedback the better - but body fat is where it's at.






Garbanzo Bean Tuna Salad



If you've never tried a garbanzo bean salad, then you don't know what you're missing. Also known as "chickpeas", garbanzo beans are heart-healthy legumes that pack a whopping 12.5 grams of fiber per cup. The rest of the salad is loaded with nutrient-rich "super foods" ideal for muscle-building and fat-burning diets.





1.) Open your can of garbanzo beans, drain and rise, then add to a large mixing bowl or a large salad bowl.

2.) Next open and drain your tuna and add to the bowl. Add 4 cups of fresh, chopped spinach.

3.) Chop your tomato and onion into small cubes and add to the mix. Crush and chop 2 garlic cloves and add to bowl (alternately, you could use 1 tbsp of jarred chopped garlic).
4.) Add 2 tbsp of fresh parsley, finely chopped and 1 tbsp finely chopped fresh mint (mint is optional). The salad dressing consists of 2 tbsp of extra virgin olive oil, 4 tbsp of balsamic vinegar and 4 tbsp of red wine vinegar (you can add more of the vinegars as per your taste).
5.) Finish by adding a dash of black pepper and salt to taste. Mix the salad very thoroughly and serve, or place in refrigerator until chilled and then serve.

1 15 oz can of garbanzo beans

4 cups fresh spinach

2 6-oz cans water packed light tuna, drained

2 tbsp fresh parsley

1 tomato med, chopped (approx 6 oz)

1 tbsp fresh mint leaves

1 cup onion, chopped

2 garlic cloves chopped

dash black pepper

dash salt

2 tbsp olive oil

4 tbsp balsamic vinegar

4 tbsp red wine vinegar

Yield: makes 3 servings



Calories: 396

Protein: 35.7 g

Carbs: 38.6 g.

Fat: 13.2 g.









Enjoy the weekend. Rest and be your absolute best!

Underestimating Your Calories?

Today’s Re-Powering Information – I’ve said this before, but it’s worth reiterating. Most people (including me) underestimate how much poor food they eat and they overestimate how much fruits and vegetables they consume. They also overestimate how much the exercise. Many overweight people only remember eating one half of what they ate. Now there’s proof in these studies. It’s interesting to see the types of food we underestimate as well as some solutions to get a handle on what’s passing our lips.
What is the "Eye-Mouth Gap"?

September 30, 2008
Can't Figure out why you're gaining weight even though you're watching what you eat and have been exercising consistently for a while? Two recent studies shed some light.
According to the Berkeley Wellness Letter, the "eye-mouth gap", a term used to describe the common practice of underestimating the amount of food one eats, is prevalent among those trying to lose weight.
The idea is if you ask someone what they ate yesterday the odds are their caloric estimate will be off by a considerable amount. Studies show that up to 80% of the population underestimates their food intake. This includes lean and athletic people, too.
Researchers have found that when queried, many obese people remember eating only about half as much food as they actually consumed. A recent survey found that most adults underestimate their daily food consumption by about 800 calories. Considering that the standard adult diet is in the neighborhood of 2000 calories, these flawed estimates can add up to quite a few extra pounds and inches each year.
What's more, while people underestimate the amount of sugar, refined foods, and unhealthy fats they consume, people also tend to overestimate their daily intake of fruit, veggies, whole grains and low-fat dairy products. So we're consuming more calories than we realize, we're eating more junk food than we realize, and we're eating less healthy food than we realize.

There are a few possible reasons why a person might fail to grasp what (or how much) they are putting into their bodies. Explains the Wellness Letter:
Misreporting is seldom a deliberate deception, researchers believe. More likely, it's unconsciously done, perhaps in response to social or familial pressure, combined with wishful thinking. In addition, people don't know how much food they put on their plates. If you're trying to lose weight or improve your diet, don't trust your eyes.

In addition to underestimating how much we're eating, another recent study shows that Americans are overestimating the number of calories they burn during the day (exercising or performing everyday activity)! The overweight population is overestimating their calories burned per day by approximately 900 and normal weight people by 600. These two recent studies certainly explain our expanding waistlines. Click here to watch the Liz Bonis segment on "Eye-Mouth Gap"

What can you do?
1. Be consistent in your workouts and make them progressive. Simply put, keep working diligently and change your routine frequently. We take care of this for you in camp.
2. Track your calories. Doctors, fitness professionals and dietitians suggest health-conscious consumers track their meals to have a more accurate picture of what (and how much) they're actually eating. Use some method (the easier, the better) to keep count of how many calories you're consuming. If you want to lose weight, allow for a small caloric deficit on most days of the week - you should expend more energy than you take in by approximately 400 - 800 on caloric deficit days.
A nutrition tool I've found to help track both the quantity and quality of calories is Meal Plans 101, created by dietitian Dr. Chris Mohr, PhD. Regardless of the method, people who keep track of what they are eating are far more successful in their fitness and body fat reduction efforts.
You can see more info here - http://www.argylebootcamp.com/mealplanning.html. This will let you know precisely how much fat, fiber, protein, calories and more, that you are consuming

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Enjoy today’s journey,

Kelli
www.KelliCalabrese.com

Optimal Health and Fat Loss are Possible

Today’s Re-Powering Information. Nutrition planning is the key to exceptional health and fat loss. If you don't have good nutrition, optimal health and excess fat loss will allude you. No workout will ever be good enough to give you the best results you deserve. If you are making an effort to workout at 5:30 in the morning, you may as well compliment it with good eatin!

Prepare Your Weekly Nutrition Plan

Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).

But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.

It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.

So here's a three-step guideline on building a better nutrition plan:

1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.

You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.

2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.

3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).

Sample shopping list includes:

Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries

Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce

Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt

Other
• Green tea
• Unsalted, not roasted, Almonds


You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:

1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)

You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).


Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!

Take a risk today!!

Your friend in fitness,

The Latest Cellulite Treatments

Today’s Re-Powering Information – I’ve told you before, but I’ll say it again. If there were a quick, easy magic way to melt off the fat for only 3 easy payments of 19.95 I would honestly tell you. Here’s one more cellulite product debunked! Don’t waste your time or money on these crazy “solutions”. Just keep coming to camp! Exercise and proper nutrition is the ONLY way to get rid of cellulite!

The Latest Cellulite Treatments
Sound Too Smooth to Be True
By RHONDA L. RUNDLE
August 19, 2008; Page D1
Beauty magazines and spas are touting a new generation of high-tech treatments for cellulite, a common affliction that gives parts of women's bodies a dimpled, uneven appearance. But there's little evidence that the new devices are effective, say some dermatologists who have scoured the medical literature and evaluated the products.
Devices that claim to reduce or eliminate the appearance of cellulite have long been available. Most use a mechanical massager that causes tissue to swell, eliminating the uneven skin surface. But dimpling can recur within hours or days. The latest products also use massagers, but add treatment from a laser or other "energy source." This is supposed to create a more lasting solution by inducing fat cells under the skin to release some of their contents, leading to a smoother surface appearance.


Mary Stoll/Elemé Medical Inc.
SmoothShapes targets the uneven appearance of cellulite.
Some dermatologists say they see little difference between the new products and older ones. "There's nothing that has been shown in any objective way to create improvement for cellulite," says Robert A. Weiss, president-elect of the American Society for Dermatologic Surgery.
On RealSelf.com, a Web site where consumers exchange beauty information, cellulite treatments garner some of the most vociferous complaints. VelaShape, sold by Syneron Medical Ltd., "was a huge waste of time and money," gripes Kimberly Lamse, a 40-year-old jewelry designer in Burbank, Calif. In an interview, Ms. Lamse says she paid $1,500 to an orthopedic doctor for treatments she sought after reading about VelaShape in a fashion magazine. Syneron's chairman, Shimon Eckhouse, says most women get good results, and "no medical treatment is 100% effective." American Laser Centers, with more than 200 locations across the country, uses Syneron technology in its AmeriSmooth treatments.
The market for cellulite-fighting equipment is expected to grow to $200 million a year by 2012 from $80 million last year, forecasts Millennium Research Group Inc. Other technologies, including SmoothShapes from Elemé Medical Inc., have been promoted on television shows including NBC's "Today" and the syndicated "Rachael Ray Show."
The hurdle for Food and Drug Administration approval for such devices is low. The agency determines whether a device temporarily reduces the appearance of cellulite through the use of a mechanical massager, but doesn't evaluate the efficacy of any additional technology. "We do not have any data or information about how long the effect lasts," says Karen Riley, a spokeswoman for the FDA, which has cleared more than a dozen devices for cellulite treatment.
Vic A. Narurkar, director of the Bay Area Laser Institute, a San Francisco cosmetic clinic, says company-sponsored cellulite studies are too small and poorly designed to persuade him to invest in a costly technology, or to charge patients for it. Dr. Weiss of the dermatologic society says such studies often rely on photographic comparisons that accentuate the contrast between "before" and "after" pictures.
Many studies also are performed by investigators with financial ties to a manufacturer. Elemé Medical, for instance, says its "pivotal" study of 74 people was conducted by Elliot Lach, a plastic surgeon. But Dr. Lach is also the device's inventor and holds an equity stake in Elemé.
Dr. Lach defends SmoothShapes, which has a list price of $79,900, but says he understands the skepticism. He says he has submitted his study to a medical journal, but it hasn't yet been accepted for publication. The study contains evidence of cellulite reduction that is documented with magnetic resonance imaging, a more authoritative measure of results than photographs, he says.
Elemé hopes to convince skeptics with a broader study of 200 or more subjects at multiple clinical sites. It says the photography is being carefully handled to maximize its credibility with independent reviewers.
Melinda Beck is on vacation.
• Email healthjournal@wsj.com.

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Your friend in fitness,

Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com