Hormones Driving You Crazy???

Does it sometimes feel like you are doing everything right and yet you have that extra body fat that you still cannot get rid off?

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Does it drive you insane too?

When it comes to reaching our goals and becoming leaner and fitter, what we eat and how we exercise is just the beginning. There is so much more that needs to be addressed and one of the biggest roles to deal with is or HORMONES!

Dun-dun-dun….(enter theme music here) ūüėČ

Let’s talk about hormones, my friend. We have so many different hormones and if any of these become out of balance; our bodies can start to store extra fat.

Wait, WHAAAAAAT??

You read that correctly! (ding ding ding~)

Due to our stressful lifestyles (and who doesn’t have one, right?), going on crash diets and exposing ourselves to toxic chemicals on a daily basis is a one way highway to hormone hell!

Let’s talk about the 4 most common hormones that are responsible in storing that extra body fat…

1. Insulin

If you have ever suffered from weight issues, you can pretty much count on the fact that you have (or have had) and insulin imbalance. Well, what exactly does this mean, right? Insulin is a hormone that tells our bodies how to store energy…and if this is out of whack (like I said, who isn’t?)..the body will store energy as FAT.

HELP! How to remedy this problem now:
– Avoid simple or High GI carbohydrates like bread, pasta, white potatoes, or anything with refined sugar or excess fructose content
– Increase your good quality lean protein choices

2. Estrogen

Estrogen is another hormone that is commonly responsible in weight gain, storing fat and cellulite. Too much of this is really not a good thing at all. HELP! Want to know how to get a handle on it now?

– Avoid plastic that contains the chemical BPA. This has been linked to increasing levels of estrogen in the human body. If you do eat or drink from plastic, make sure its BPA free.
– Avoid or limit soy products
– Cut out alcohol as this can affect the liver’s ability to metabolize estrogen
– Increase your fiber intake (approx. 25 to 30 grams per day)

3. Leptin

Now leptin is a hormone that can help us. It tells us when to stop eating. Score, right? Well, if our leptin levels are too low, then this can lead to overeating and again…our bodies storing more of that fat and putting on weight. ¬†HELP ME! How to get utilize this hormone to help us instead:
– Make sure you get enough of good quality sleep (at least 7-8 hours a night..not “I can get by on 4 hours”…)
– Eat slowly and mindfully (turn off all your phones, tvs, computers and electronics and savor your foods!)
– Chew your food (too many of us gulp it down and our bodies cannot register it was ever really eaten)
– Avoid MSG at all costs!!!!

4. Cortisol

Now here’s the biggie…cortisol is the hormone that your body produces when it feels like it’s under attack. Boy, do I know about this one!! In the caveman era, they required cortisol to help survive in the many dangerous situations that surrounded them daily. The problem with our current day and age is that everything that stresses us out is creating more of this hormone. It raises the levels within our bodies way beyond what we can handle.
What happens when this results? Well, elevated cortisol levels increase our sugar and carb cravings (sound familiar?) which then leads to overeating and increased hunger…and this results in our bodies storing more fat. Increased cortisol levels actually break down our muscles, which will then slow down our metabolism. (and this is bad news) ¬†HELP ME!! What can we do about this today?
– Introduce calming practices to your daily routine like yoga, meditation or deep breathing techniques
– Get more sleep and focus on quality
– Get out in nature as much as you can
– Eat a healthy well-balanced diet
– Listen to relaxing music when you feel your stress levels rising
– Ask for support from family and friends

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Hormones are nothing to ignore. Dieting only creates more imbalance so the best suggestion I can give you today is to stop dieting!!!!! 

Eat clean and wholesome nutritious foods. Work on regaining balance to your body and supplementing with dense nutrition, such as Shakeology. ¬†Start going to bed at a decent hour and getting your body on track to creating healthy sleep patterns. Do more of what brings you peace and joy and limit stress as much as you can. Reach out to others for support and don’t accept anything less. Need more help? Send me an email and we could match you up with our next support system to help you succeed today.

http://www.spazzykay@gmail.com

It’s up to you to take that first step. Will you?

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Learn to say NO…and still smile! :)

Wow…the past few weeks have been so hectic and busy!! They’ve been filled with sadness, love, comfort, joy, blessings, family, strength and so much more – all wrapped up in a nice little bow.

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Have you ever felt this way? Or do you currently feel this way?

It’s amazing how busy time becomes and no matter what we think we have “handled”; it always throws us a curve-ball and seems to speed up as we continue. But what I have been learning is that we can only handle so much.

And that should be our limit.

Too many times, myself included, we tend to have a mistaken sense of ability. We think we can handle much more than we truly can carry. This is where learning to set limits for ourselves comes into play. It not only helps¬†us¬†succeed more along the way; but it helps to set the example for others to follow too. It’s all about¬†paying it forward, right?¬†

So that being said, what do you tend to set up for yourself in a given day; week; month and year? Do you pile up the responsibilities and think that you are superhuman and able to leap tall buildings in a single bound?

Well…reality check time: YOU CAN’T!!

Nope..not even YOU! (seriously)

When we try to take on more than we can handle, what we are really doing is breaking ourselves down. We are saying in non-verbal ways that we aren’t important enough to consider when asked to do more “things” for others. We are saying that we can keep on going and carrying the load for everyone else because we feel we lack the respect in some hidden and strange ways.

Does this apply to you too? (hint: it pretty much sums up all the women I know these days!)

Here are some tips to help you take control back for yourself, and still get the things done that mean the most to you and your family.

Ready?

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#1: Start each day or week with a “to-do” list and keep the top 5 priorities as your “non-negotiable” things to accomplish¬†no matter what¬†and then list the remaining 5 things you’d like to accomplish as time allows. The secret is, to get those non-negotiable 5 things crossed off¬†first,¬†before attempting to add the next 5. If time allows, start with 1 of the other 5 and go down the list as you are able. Anything that is left on your list, goes to your next day. If, after 3 days, you still don’t get a task done and it’s not a priority in your life, cross it off or delegate to someone else. (chances are, it’s really not that important to you anyway)

#2: Learn from a 2-year-old. Start to say “NO” ūüôā Well, you don’t have to actually¬†sound¬†like a 2 year old, but learning this simple word can take loads of stresses off your shoulders and out of your life. Think about it; when someone calls or asks you for a “simple” favor, do you respond in the knee-jerk way with, “sure!” ?? If so, that stops TODAY!! (not tomorrow!) If you are bold enough or feel strong at the start, a simple, “I’m sorry I can’t, I have another appt/meeting/plan at that time/day” can free you from the request without feeling guilty (and you honestly should never feel guilty for saying no because guilt is actually a result of doing something¬†wrong,¬†and taking care of your needs is never wrong!) But if you are someone who feels too much of an urge to say, “yes” every time, start with this reply: “Let me check my calendar and get back to you on that.” This way, you aren’t saying yes or no…but you are giving yourself some time to breathe and come up with a logical response that keeps you (and them) happy either way. You could give yourself some time (but not too long or you start another issue of guilty discomfort from avoidance) and then respond with the above statement of “I’m sorry but I won’t be able to”. No reason is ever necessary. Period. If you think you must give a reason, then let me ask you this; do they pay your bills? NO? Then you don’t owe them an explanation. This will ¬†become easier as you continue to practice but you¬†must¬†begin today!!

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#3: Plan time for you. This can entail anything your little heart desires. If it’s to just sit in silence or have some time to watch tv, then so be it. You deserve to have some downtime. You deserve to sleep more, eat better and set time for your fitness habits. Nothing extraordinary is needed, just a simple walk and some time for you is key to your happiness overall. Have you ever noticed the more you tend to take on, only creates more of a stressed out feeling in your body? Have you ever exploded at those you love most for¬†no reason¬†at all? NO? ummm…then me neither! LOL

but, really, I have!

#4: Set goals for yourself to reach each day, week, month, quarter and year. Having goals helps us to separate what is most important from just “busy” work. If you don’t know where your loyalties lie at this moment, I challenge you to check out your checkbook and see where your money is going. That’s priority 1…and then look back at the last month’s calendar of what you planned and what you’ve done. Those are your priority #2.

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If you don’t like those priorities then only YOU can change them! so, what will your coming month’s priorities show? Plan ahead and you won’t have to guess or be surprised anymore.