6 SIMPLE STEPS FOR METABOLIC HEALTH
- Limit the intake of simple carbohydrates. eat complex carbohydrates (vegetables)
- Prioritize protein (especially in the morning and mid day!)
- Fuel with healthy fat. (olive oil, avocado oil. ghee butter and coconut oil if saturated fats are not an issue for you)
- Focus on food source and quality not counting calories.
- Time your meals. Fast from all food and drinks with calories for at least 12 hours. Work up to 16 hours slowly. This will give your body time to digest, heal and lower blood sugar levels.
- Slow down your eating. It takes about 20 minutes for your gut to tell your brain that it’s full. Leptin, the satiety hormone released from fat cells in adipose tissue, which acts as appetite suppressant, reaches your brain (hypothalamus), and communicates to your brain how much fat is stored in your body’s fat cells. It keep you from overeating and starving. Keep your leptin signaling working, by eating slower to give this pathway time and chance to let you know you have had enough food to store for energy, to avoid over eating.
some tips to slow down eating :
- Before you eat, sit and take 3 deep mindful breaths to center yourself and prepare your digestive system to digest the food, and to slow yourself down.
- take smaller bites
- Pause and put your fork down between each bite.
- chew 30-40 times each bite – till the food has lost its texture.
- Take a mindful moment to appreciate your food
- Pay attention to every bite—how does it look, smell, taste, and feel?
You improve your digestion, increase nutrient absorption, and the feeling of calm.
A little about PROTEIN and FAT
The source of the protein is very important. Plant-based protein, unless you have allergy, is not as efficient and effective as animal protein. It has anti-nutrients and it has incomplete amino acid profile, plus increased risk of heavy metals.
Animal protein has the highest biological value, offer the most complete essential amino acid profile, and support lean and toned muscle, healthy joints, cartilage and bone health.
Healthy fats provide you with needed nutrition for your brain, balanced hormone production and healthy body. And the bonus: they help curb your desire for sweets, and even help train your body to burn excess body fat.
Meal examples:
Avocado-salmon salad
Lettuce wrapped hamburger
Roasted chicken with vegetables
Cauliflower rice with ground turkey
Adriana
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The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only, and does not substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. The information provided in or through this website is solely as a self-help tool for your own use. Although every effort is made to ensure the accuracy of information shared on or through this Website, the information may inadvertently contain inaccuracies or typographical errors. You accept full responsibility for the consequences of your use, or non-use, of any information provided on or through this website, and you agree to use your own judgment and due diligence before implementing any idea, suggestion or recommendation from my website to your life, family or business.
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only, and does not substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. The information provided in or through this website is solely as a self-help tool for your own use. Although every effort is made to ensure the accuracy of information shared on or through this Website, the information may inadvertently contain inaccuracies or typographical errors. You accept full responsibility for the consequences of your use, or non-use, of any information provided on or through this website, and you agree to use your own judgment and due diligence before implementing any idea, suggestion or recommendation from my website to your life, family or business.
