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March 4, 2019

4 Spices to Aid in Weight Loss

4 Spices to Aid in Weight Loss

written by Lauren Elizabeth

Adding flavor is important to any dish. Why would we eat it if it tasted bland? With my competition just around the corner I have found different ways to add flavor to a dish. Eating protein 3x/day for 12 weeks can get boring, so finding ways to “spice” it up has been fun! Right now I am in a HUGE ginger & turmeric phase and it happens that those are two spices on this list!

1) GROUND GINGER

Ginger is know for it’s anti-inflammatory properties and helps promote insulin insensitivity. This helps reduce the amount of fatty acids in the blood and stabilize blood sugar levels. Both of these properties promote weight loss. Also, try FRESH ginger! I absolutely love the smell and flavor.

Dishes: Asian inspired stir-fries, ground turkey patties, mixed vegetables, greek salad, tea

2) TURMERIC

Popular in indian dishes such as curry, this spice is growing in popularity do to health benefits. Turmeric plays a role in differentiation of fat cells stopping them from forming or reducing their size. Remember once we have fat cells, we eat healthy & exercise to maintain them but NEVER get rid of (unless done through surgery). That is why living a healthy lifestyle is important for fat reduction and not just following a “fad” diet.

Dishes: Broccoli, cauliflower, chicken dishes, hard boiled eggs

3) GARLIC POWDER

I absolutely LOVE GARLIC! Sometimes, I can go a little overboard. This strong spice may help with the amount you eat due to its strong taste & smell. Consuming garlic has been shown by research to incresae your body temperature and increase your metabolism. Be sure to always carry a breath mint! 😉

Dishes: I use in almost everything, except breakfast or on fruit.

4) CHILI POWDER

Spicy foods contain capsaicinoids which are a threat to fat cells! They increase your body’s energy expenditure and you also tend to eat less (portion control). Unless you are a HOT junky! When it comes to spicy foods, it doesn’t take much for my mouth to feel in flames. I also love to use cayenne pepper.

What are some of your favorite cooking spices???

March 4, 2019
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5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

written by Lauren Elizabeth

We all know the challenges we can face when changing our lifestyle.

What program do we follow? Which nutrition is best for me? What technique should I use? Do no cut carbs/fat? How low should I restrict my calories? What is a macro?

Just reading these questions, you probably already had some stress & anxiety build up. Here is a key tip for you….KISS! Keep It Simple Stupid. STOP over analyzing everything and just START! There is an abundance of information over health, fitness, and nutrition. I recommend if you need guidance to consult with me.

But, in the meantime here are a few strategies to help you reduce fat. Keep in mind, there is NO such thing as “spot reduction” to lose fat in a certain area. Knowing how you store/where you store body fat can help indicate what modifications or strategies you can use to help improve your overall body fat percentage along with those certain areas you tend to store more in. *Note: apply these strategies after you have been participating in a regular exercise and nutrition program. In order to test and track your body fat, skinfold measurements are required.

{1} HIGH ABDOMINAL SKINFOLD

If you tend to store more in your abdomen, it can be related to HIGH cortisol levels and/or stress. Your goal is to control your stress levels and suppress cortisol. Try these strategies:

  • Add frequent protein meals spaced 2-3 hours apart.

  • Be sure to get adequate sleep 7-8 hours.

  • Find a stress-reducing activity that works for you: meditation, walk, yoga, breathing

  • Try taking BCAAs throughout the day

{2} HIGH SUPRAILIAC SKINFOLD (Hip bone region)

If you tend to store more in your hips, it can be related to LARGE insulin release with your meals. Your goal is to control your carbohydrate intake. Try these strategies:

  • Reduce carbohydrate intake—this doesn’t necessarily mean to “cut” out. Slowly reduce by 150-200 calories of carbs and allow 2-3  weeks for adaptations to occur.

  • Try nutrient timing techniques.

{3} HIGH SUBSCAPULAR SKINFOLD(Upper back/bottom of the shoulder blade)

If you tend to store more in your upper back, it can be related to POOR insulin sensitivity. Your goal is to boost insulin sensitivity. Try these strategies:

{4} HIGH CHEST SKINFOLD

If you tend to store more in your chest, it can be related to LOW testosterone. Your goal is to support testosterone levels. Try these strategies:

  • Adequate calorie intake

  • Adequate dietary fat

{5} HIGH TRICEPS & THIGH SKINFOLD

If you tend to store more in your triceps and thighs, it can be related to ESTROGEN levels. Your goal is to reduce estrogen levels. Try these strategies:

  • Increase exercise volume

  • Add cruciferous veggies (arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, radish, turnip, watercress

  • Discuss Rx Estrogens with the doc (if necessary)

Always consult with your physician before starting any new exercise and/or nutrition regimen.

For more information on my consulting & training services, contact me.

All clients receive 30% discount on Thorne products.

March 4, 2019
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