Leptin and Ghrelin: Two Powerful Hormones to Heat Up Your Holiday Fat Burning Furnace
Have you ever wondered what goes on behind the scenes when you get hungry?
What gives the signal that you’re full?
Have you ever eaten beyond full and felt uncomfortable?
With Thanksgiving coming up in just a couple of weeks followed by the winter holidays – Christmas, Hanukkah and New Year’s – holidays focused around food, you may have thoughts of getting out your “eatin’ pants” to avoid the painful dig and pinch of a waistline that often becomes too tight this time of year.
You’ll need those pants, unless you learn to make friends with leptin and ghrelin and the powerful effects you can have on fat burning when you understand how to make them work for you.
The Fat Burning Benefits of Ghrelin
Neither ghrelin nor leptin has a gland the way that estrogen, thyroid, cortisol, and insulin do. Ghrelin is secreted by your stomach and leptin by your fat cells.
Your stomach secretes ghrelin when it’s empty, signaling the hypothalamus to turn on your appetite. As a society, we’ve come to fear hunger and avoid it like the plague. As soon as we feel hungry, we look for ways to satisfy our desire for food.
But what if you could make friends with hunger and actually learn to enjoy the feeling?
There are benefits to prolonging eating and staying hungry for a while. You see, ghrelin is a potent stimulator of growth hormone, and growth hormone has profound effect on fat burning and building lean muscle. It is often considered an anti-aging hormone.
So the next time you get hungry, remember that the longer you hold out (within reason) the more you rev up your fat-burning furnace.
The Appetite Attacking Benefits of Leptin
Did you know it is now believed that eating many small meals actually contributes to increased fat rather than decreased?
By delaying eating and spacing your meals 5 – 6 hours apart, you profoundly affect leptin levels. Leptin is the hormone your fat cells secrete after a meal to tell your hypothalamus to turn off your appetite.
Leptin levels are optimized when you space your meals 5 – 6 hours apart, avoid snacking, stop eating within 3 hours of bedtime, avoid high carb breakfasts and instead include protein at breakfast, and avoid overeating.
“Whoa!” You might be thinking, “That sounds hard AND it flies in the face of what I’ve been taught. I thought it wasn’t a goodidea to let myself get too hungry because that’s a sure-fire trigger for overeating.”
Yes, indeed. Getting too hungry can cause you to eat everything in sight. That’s why I recommend a gradual approach, so you can retrain your conscious brain as well as your hormones.
Eating small meals may keep you from getting hungry and overeating at your next meal, but generally the results for weight loss are short lived. When you eat all day, you keep your insulin and leptin levels elevated all day. Insulin puts you into fat storing mode, which is the exact opposite of what you want.
Elevated leptin does indeed turn off your appetite, which is a good thing, but chronically elevated leptin results in leptin resistance, wherein your hypothalamus doesn’t hear the cry of leptin any more and it shifts your metabolism into starvation mode. You’re constantlyhungry and your metabolism is so low that every morsel you eat gets protectively stored away around your waist like an energy insurance policy.
In my B4 Be Gone program, I share my Snack Attack Strategy for dealing with the desire for food that creeps up on you in between meals as you move towards spacing your meals.
Part of the trick is to eat enough at each meal to hold you for 5 hours. Many of my B4 Be Gone members are finding that they can’t even finish the meals I’ve laid out for them because they get too full, so they’re not hungry again for many hours.
When retraining yourself, it’s important to start with choosing snacks that are nutrient dense and calorie and carbohydrate sparse to prevent insulin spikes.
Things like green smoothies and juices, vegetable sticks with delicious omega-3 fat-rich dips, steamed or raw vegetables, and chia seed drinks or porridges are the most helpful here.
Ghrelin and Leptin Optimization Strategy for the Holidays
To keep the extra weight from creeping in this holiday season, follow these guidelines:
- Start your day with a low to moderate carbohydrate meal that includes ample protein. You can include choices that will stabilize your glucose, insulin, and leptin levels and keep you satisfied for hours if you include more:
- green smoothies made with low-glycemic fruits like berries and green apples
- green juices
- shakes made with powdered greens and veggie protein powder for when you’re in a hurry
- chia-rich meals like shakes or porridge
- Do a 30-second burst of high intensity exercise every couple of hours to increase fat burning.
- Be prepared. Make a variety of delicious vegetable dishes and dips to satisfy the nibbles when everyone else is eating the low-nutrient, high-calorie hors d’oeuvres and hoarding away the extra pounds. If you’re looking for ideas, click here.
Learn delicious alternatives for traditional dishes. There are all sorts of great book resources for Thanksgiving and winter holiday ideas. You can also find videos and recipe guides.
- Satisfy your sweet tooth healthfully. While sweet desserts, even the healthy, gluten-free raw kind are not the best for daily consumption when you have a few extra pounds, they are welcome and delicious alternatives to traditional apple pie, pumpkin pie, cookies and truffles. All you need are some mouth-watering recipes and some guidance on how to recreate some sweet treats.
- Pace yourself. Eat slowly, give thanks for every bite and truly enjoy. Then stop when you get the signal you’ve had enough.
- Wait to be really hungry before you eat your next meal. Remember, ghrelin, the appetite stimulating hormone, is your friend. You burn more fat when you’re hungry than when you’re full. Spacing your meals allows for the normal ebb and flow of leptin so you can retrain your brain to turn off your appetite when you’ve had enough.
Above all, learn to eat with an attitude of gratitude, fully conscious of the effects the food has in your body. You are what you eat, digest, and absorb. Keep that in mind as you eat.
Do I want this to become a part of my cell structure? What you put in and on your body becomes your body, so choose wisely.
Tags: belly fat, cortisol, ghrelin, Healthy Holiday, holiday diet, hormone health, hormone imbalances, leptin
Posted in Healthy Holiday, Holistic Nutrition, Hormone Imbalance, Natural Hormone Support, Reduce Belly Fat, Sleep for Vibrant Health
Hanukkah in the Raw: Living Foods Version of Traditional Latkes
When I first met my husband I had no idea what a latke was, nor did I know very much about Hanukkah. Having grown up Catholic the only thing I’d learned was that Hanukkah was like Christmas, only they got presents for 8 days instead of 1!
I’ve come a long way since then. Now I know quite a bit more about the holiday, and the meaning behind it. I’ve also taught myself to make healthier versions of the traditional foods. My favorite is latkes. Latles are potato pancakes and are traditionally served on the first and last nights of Hanukkah, at least in my husband’s family. Traditional latkes are made from potatoes, onions, flour and egg, and are deep fried in vegetable oil. They come out crispy and very greasy. Quite frankly, all that grease just never appealed to me.
So my first experiments were created by simply using non-gluten flour in place of the unbleached white, flax or psyllium seed in place of the egg and a bit of olive oil, brushed on before baking instead of frying. They were a bit hit with my family and friends.
Next I experimented with substituting some or all of the potatoes with shredded broccoli stems, daikon radish or zucchini. I got to the point where I could make them without any potatoes, and my kids still loved them. I was happy because they were eating lots of veggies!
Finally I took it to the next level and created a recipe that I could “low temperature bake” in the dehydrator. These are uncooked and maintain the full spectrum of vitamins, minerals, antioxidants and enzymes of the raw ingredients. I served them side by side with the cooked potato version and most of my friends preferred the raw ones.
I put all of the variations of the recipe in my new e-book Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations.
I’m sharing the Living Latkes recipe here. The book has recipes for raw dairy free versions of applesauce and sour cream too.
Living Latkes
by Dr. Ritamarie Loscalzo
Equipment Needed: Dehydrator and Blender
Ingredients
- 2 ½ pounds of a combination of shredded daikon radish and broccoli stems
- 1 medium onion
- 1/4 cup (60 ml) tahini
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 teaspoon olive oil (optional)
- 1/4 – 1/2 cup water
Directions
- Shred daikon and broccoli stems and place in a large bowl.
- Shred or thinly slice the onion and add to bowl with the daikon and broccoli.
- Blend the tahini, pepper and salt and add to bowl with vegetables. Mix well with your hands.
- Brush with a thin film of olive oil, if desired.
- Form into patties and place on the mesh tray of your dehydrator. Dehydrate overnight, up to 12 hours.
Serve with apple sauce or nut sour “cream”
Shared with love from Dr. Ritamarie’s Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations.
Enjoy, and have a happy healthy holiday.
Love, Health and Joy
Dr. Ritamarie
P.S. Even if you’re not Jewish, the latkes are worth making. Everyone loves them.
http://www.DrRitamarie.com/WinterHolidays
Tags: Christmas, Christmas recipes, Dr. Ritamarie Loscalzo, DrRitamarie, gluten free christmas, Gluten Free Diet, gluten free holiday, gluten free latkes, gluten-free vegan latkes, hanukkah, Hanukkah recipes, Healthy Holiday, heathy hanukkah recipes, holiday diet, Holiday Recipes, holiday survival, latkes, Living Foods, livingfoods, raw and living foods holiday recipes, Raw Foods, raw foods diet, raw foods recipes, raw latkes
Posted in Gluten Free recipes, Healthy Holiday, Raw and Living Foods
Healthy for the Holidays: Nourishing Foods for Christmas, Hanukkah and New Years Celebrations
By
Dr. Ritamarie Loscalzo
I can’t believe that it’s almost Christmas? I’m really not ready at all! I haven’t started shopping, writing cards or even finished putting up my tree. My family celebrates both Christmas and Hanukkah, bringing together the best of my husband’s family traditions and mine. And Hanukkah is just a few days away.
I used to bake a lot for the holidays, but since I no longer eat sugar, flour, butter and all the ingredients of my old favorite recipes, and I prefer to eat raw and living foods, I had to develop new recipes. My favorites were for cookies, especially gingerbread, cranberry bread and pecan pie. My new recipes taste as good or even BETTER than my old favorites.
The foods that used to fill my holiday plate did nothing to enhance my health and did everything to clog my arteries, raise my blood sugar, expand my waistline and left me feeling sluggish, bloated, and foggy headed.
When I eat the foods I make using my new recipes, I feel great! I no longer feel bloated or exhausted after eating my favorite Christmas cookies and pies.
Even if you’ve been dedicated to vibrant health for a long time, staying strong and true to your health commitment is a challenge when you’re surrounded by the smells and tastes that remind you of past holidays and connect you with family and friends. You may have even learned to equate these foods with love.
The pressure from friends and family to eat the old favorites can be overwhelming, especially if you’ve only recently adopted healthy eating habits. Add to that the magnitude of the long holiday to-do list (shopping for, wrapping, and exchanging gifts; sending cards; decorating; and making food) and it’s only natural for you to become overly stressed or anxious.
You may have grown up using food to comfort and soothe you.
Certain aromas may remind you of the comfort of grandma’s house on a special holiday, or a special person or feeling that you became connected to early on in your life.
Rather than giving in to temptation, or depriving yourself of tasty foods and feeling angry and resentful about it, you can learn to recreate your favorite holiday meals in ways that are delicious, nutritious and fun and easy to make.
http://www.drritamarie.com/WinterHolidays
Since I’ve been married to Scott, I’ve learned to make Hanukkah foods, too, like latkes with homemade applesauce and dairy free sour cream.
I’ve been working on putting all of these recipes together and finally have them ready in the form of a book. By the time I finished putting in all the recipes and tips for creating low stress holiday celebrations, the book ended up being over 160 pages! And the recipes are all gluten-free, dairy-free and refined sugar-free, and made with whole, fresh, plant-based, raw and living foods.
http://www.drritamarie.com/WinterHolidays
I’ve put together a couple of very special packages that include my new book, “Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations”and I’m ready to share them with you!
So go on over to
http://www.drritamarie.com/WinterHolidays
and reserve your copy. The book is in e-book format, so you can download it instantly. I’m working on getting a printed version available too, and those who purchase the e-book during the next couple of weeks will be offered the print book at for a nominal upgrade fee.
I’m so excited about this.
I’ve added some juicy new bonuses, for a limited time only, and a very special “Deluxe Holiday Toolkit”. When you order the e-book, one of the bonuses you’ll receive is access to an online video of me making some of the recipes.
Here’s a comment from someone who watched the Holiday Video when I offered it with the Thanksgiving Feast book:
I just watched the Holiday recipe video…OMG, it was WONDERFUL!!!! And so helpful! I bought the e-book, but it makes such a difference to actually see you putting the elements together!!! THANK YOU SO MUCH FOR CREATING THIS VIDEO!!!!
I look forward to hearing from you. The message I’d like to hear is how you stayed healthy throughout the holidays, had lots of energy and enjoyed the connection with your loved ones while eating delicious foods and having a blast.
Please comment below and let me know what your favorite holiday foods are. If health enhancing versions of them are not already in the book, rest assured they’ll be in version 2. And if you contribute a recipe or idea that makes it into the second edition next year, I’ll be sure to send you a free copy.
Go ahead and let me know what foods you really love and have a healthy and happy holiday season.
Love, Health and Gratitude,
Dr. Ritamarie
http://www.drritamarie.com/WinterHolidays
Tags: Christmas recipes, Dr. Ritamarie Loscalzo, DrRitamarie, fatigue symptoms, gluten free, Gluten Free Diet, gluten free holiday, Hanukkah recipes, Healthy Holiday, holiday diet, Holiday Recipes, holiday survival, Living Foods, livingfoods, New Years Recipes, raw and living foods holiday recipes, Raw Foods, raw foods diet, raw foods recipes, vegan foods, whole foods
Posted in Articles, Gluten Free recipes, Healthy Holiday, Living Foods, Raw and Living Foods, Raw Foods
Gluten-Free, Holiday Treats – Organic, raw and whole Fresh foods
Tis the Season to Be Jolly
Holidays are about connection and love, not fretting about food and worrying about feeling deprived while everyone else is stuffing themselves with sugar and fat. If you are dedicated to staying healthy and vibrant throughout the holiday season, yet still have a desire to fit in, and enjoy the holiday cheer, there are lots of resources for you. Here are a couple:
1- If you live in or near Austin, you’re in for a treat. There’s no reason to feel deprived this holiday season. You can enjoy delicious Holiday Cookies – Raw, Vegan, naturally sweetened and gluten Free- festively boxed and ready
to give as a gift or as a treat for yourself. Karen Osborne, my dear friend and the Fresh’n Fun Living Co-op Manager, talented chef and recent graduate of Living Light Culinary Institute in California has created these beautiful and delicious gift boxes for you.
The boxes include a dozen holiday cookies, and will be ready for pick-up in the
Austin area beginning in mid December. The boxes contain 2 each of the
following:
German Chocolate Brownies, Pecan Pie Squares, Not Oatmeal Raisin Cookies,
Lemon Cookies, Rocky Road Brownies and Chocolate Covered Cherry Cookies.
Carob can be substituted for Chocolate in these cookies…please specify
your preference when you check out.
Supplies are limited so order early. Orders will be processed on a first
come, first served basis.
Schedule:
2 dozen boxes will be ready for delivery on Dec. 13 or any day of that week
2 dozen boxes will be ready for delivery on Dec. 20.
Each box is $30. Please specify Chocolate or Carob when you order.
To place an order, click on a link below and specify the number of boxes you
desire in our secure shopping cart.
An e-mail will be sent out when the boxes are ready with dates and locations for pick-up in the Austin area.
1 Cookie Box for the week of Dec. 13 $30.00
1 Cookie Box for the week of Dec. 20 $30.00
2) You can learn to make cookies and close to 100 other delicious holiday foods. It’s easy to do when you ahve the right recipes.
My new book, “Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations” will be announced very soon. We’re putting the last minute tweaks on the bonus and graphics pages on the web page. We’re even offering it as a part of a Deluxe Holiday Toolkit. Those who ordered the toolkit have already received the book.
If you already know you want it, you can get it right away by going to www.IndulgeWithoutBulge.com There are over $100 in bonus gifts being offered. When you get the deluxe toolkit, one of the bonuses is an instantly accessible online video of demonstrations of 9 of the recipes.
There are also some blog posts from last year and this, and some tips in my newsletter, www.drritamarie.com/newsletter
Love, Health and Joy,
Dr. Ritamarie
Tags: Dr. Ritamarie Loscalzo, DrRitamarie, Gluten Free Diet, gluten free holiday, Healthy Holiday, holiday diet, holiday survival, Living Foods, livingfoods, raw and living foods holiday recipes, Raw Foods, raw foods diet, raw foods recipes, vegan foods, whole foods
Posted in Gluten Free Diet, Living Foods, Raw Foods
Protecting Yourself From the Flu: 5 Tips for a Strong and Healthy Immune System
It’s that time of year again. As the autumn ushers out the warm and balmy sun filled days and the days grow shorter and shorter, we enter into the season that many associate with colds and flu. This year we’re particularly aware of the flu season as reports fill the airways of the dangers of the swine flu and the miracle of the new vaccine.
Before you jump in and get in line with your sleeves rolled up, ready to have the flu shot, I suggest you do some research and make an informed decision. The main ingredient in any vaccine is either killed viruses or live ones that have been weakened and made less harmful.
A hidden danger of flu vaccines is the chemicals they may contain, such as ethylene glycol (antifreeze), formaldehyde, phenol and thimerasol(mercury containing preservative) . There has been legislation passed to remove thimerasol from all vaccines because it has been correlated with autism and other neurodevelopmental disorders. That ban was lifted so as to get the swine flu vaccine to market faster.
While there is a lot of reliable information on the web about the swine flu vaccine, there is also a lot of garbage. I have quotes below form what I believe are reliable sources.
Dr. Sherri Tenpenny one of the country’s most knowledgeable and outspoken physicians regarding the impact of vaccines on health, has a lot of good information about the swine flu vaccine as well as other vaccines. I suggest studying her information before making a decision. .
I found her article The Truth About the Flu Shot to be particularly enlightening.
An article was published in Natural Health News last Monday called Vaccine Revolt.
In it, Mike Adams explores the hype and the dangers of the vaccine. Here are a few highlights, interspersed with my comments:
1- more than fifty percent of moms are refusing to expose their children to the swine flu vaccine, and nurses and health practitioners across the US and UK are going vocal with their opposition to the vaccine.
2- Swine flu is actually no more deadly than a normal seasonal flu
3- While there is evidence showing that the vaccine produces antibodies, the mere existence of vaccine-induced antibodies doesn’t directly translate into functional, real-world immunity!
4- The vaccine has not been properly safety tested by the FDA or the drug companies. They were approved by the FDA with a waiver, bypassing the normal process of long-term safety testing that the public expects the FDA to enforce.
Dr. Mercola published several good articles on the swine flu vaccine. One called Squalene-The-Swine-Flu-Vaccines-Dirty-Little-Secret-Exposed discusses the dangers of the adjuvants put in vaccines, and this one in particular, squalene, that’s in the swine flu vaccine.
Here are a few highlights from Dr. Mercola’s article:
“The purpose of an adjuvant added to a vaccine is to enhance your immune response to the vaccination. Adjuvants cause your immune system to overreact to the introduction of the organism you’re being vaccinated against.
A study published in the American Journal of Pathology demonstrated that a single injection of squalene into rats triggered “chronic, immune-mediated joint-specific inflammation,” also known as rheumatoid arthritis.
Your immune system recognizes squalene as an oil molecule native to your body. It is found throughout your nervous system and brain. In fact, you can consume squalene in olive oil and not only will your immune system recognize it, you will also reap the benefits of its antioxidant properties.
The difference between “good” and “bad” squalene is the route by which it enters your body. Injection is an abnormal route of entry which incites your immune system to attack all the squalene in your body, not just the vaccine adjuvant.
Your immune system will attempt to destroy the molecule wherever it finds it, including in places where it occurs naturally, and where it is vital to the health of your nervous system. ”
I highly recommend that you read and research before deciding about immunizations for flu. There are lots of possible adverse effects.
You may be wondering how to protect yourself from the flu without the risks of the vaccine? The secret is to build a strong immune system.
I’ve shared 5 ways below. For more you can sign up to receive the recording of a teleclass I held a couple of weeks ago on this Immune Boosting, Flu Protection Strategies
1- Give you immune system the nutrients it needs to fight infection. These include Vitamin C, beta carotene, bioflavinoids, magnesium, zinc, B-vitamins and omega 3 fats. And how do you get these nutrients? My favorite sources are fresh fruits, green leafy vegetables, root vegetables and raw seeds like flax, hemp, chia and pumpkin. The best way to insure that what you eat has the highest nutrient content is to eat these foods in their fresh, raw, organic and natural state. Fresh pressed green juices are extremely nutrient dense, as are green smoothies.
2- Get lots of fresh air and sunshine. Vitamin D is one of the key nutrients in immune health. Studies show that you can knock out the flu within a few days by taking very high doses of oral vitamin D. The best source of Vitamin D is the one made by your body when you’re exposed to natural sunlight during the peak UV times of the day, approximately 11AM -4PM. If you’re unable to do this then you need a Vitamin D supplement
3- Cleansing your body from the inside out. Giving your system a rest from heavy foods, stress and constant activity allows it to get rid of the waste products that accumulate as a result of your busy lifestyle and exposure to toxins in food, air and water. The simplest way I’ve found to cleanse is using Green Smoothies. I conduct a guided green smoothie cleanse about 5 times a year and I never cease to be amazed at the results people get. What better way to prepare yourself for the flu season that to do a Green Smoothie Cleanse. For details, refer to http://www.GreenSMoothieCleanse.com
4- Get plenty of rest and sleep. Studies show that the less sleep you get the more likely you are to get sick. Your body repairs and cleanses from the day while you sleep. If you sleep less than 4 hours a day, this ability is severely impaired, leaving you susceptible to illness. Don’t chance it. Get at least 6 hours of sleep each night, and 8 is closer to ideal.
5- Avoid sugar and processed food like the plague…because it is like the plague! At this time of year it’s particularly pervasive. Sugar abounds. Halloween is coming in a couple of weeks, and with it the onslaught of candy and processed junk food. Did you know that there is a 50% decrease in the effectiveness of your white blood cells to fight infection for up to 4 hours after eating just 2 teaspoon of sugar? Imagine your poor immune system after Halloween, if you continue to eat the traditional treats. There is an alternative. My book Healthy Halloween Treats is filled with delicious recipes and information to keep you healthy this year. It’s available at http://www.drritamarie.com/Halloween
And speaking of Green Smoothies, we are proud and excited to be hosting a presentation on Friday October 23, featuring Victoria Boutenko, author of Green for Life and many other books, and her son, Sergei, author of Fresh and founder of Harmony Hikes, which specializes in leading wild edible walks and multi day adventures.
The seats are going fast, and we’re almost sold out. If you’re interested in attending, you can register if you hurry over to http://www.drritamarie.com/boutenko
The talk is in Austin Texas, but will be broadcast live over the internet to all over the world. Replays are also available. To signup, go to
http://www.drritamarie.com/boutenko.
I wish for you the joy and freedom that a strong and healthy immune system brings.
Love, Health and Joy,
Dr. Ritamarie
Tags: Add new tag, children's health, Cleansing Programs, detoxification programs, flu protection, gluten free, green smoothie, Halloween, Halloween treats, holiday diet, Living Foods, livingfoods, raw and living foods holiday recipes, Raw Foods, swine flu protection, swine flu vaccine
Posted in Green Smoothies, Healthy Holiday, Healthy Smoothies, Raw and Living Foods
