Last week we had a look at the "hungry" hormone ghrelin. Leptin, on the other hand, is the "full" hormone. This chemical is produced by our fat cells, and tells our brain when we've had enough to eat. 🍎🍔🧀🥗 It's been shown that people with higher levels of body fat will produce more leptin, which actually causes a problem. The brain becomes resistant to leptin's "feeling full" effects. So more food has to be eaten, and more leptin has to be produced before the brain can recognise the signals! 🧠⁉️ But all isn't lost - leptin resistance is reversible. If you exercise in a way that induces fat loss in a healthy manner, your leptin levels will drop alongside the kilos. Both weights training and cardio training can have this effect (see the links to these studies on our FB!) It takes the body a while to adjust to the new, reduced leptin, but you'll end up with a much better ablity to regulate your appetite!
🚨 Regardless of goals we should looking for great sources of protein! Make sure that you are consuming some protein every time that you eat. 🥩 Here are some of my favorites
Recently I got asked what is the role of protein while dieting and why is it important. So, to make it simple protein helps to preserve lean muscle mass, and it also helps you to build new muscle mass. Not only that but its also most fulfilling macronutrient of all three, meaning that eating food high in protein will keep you full longer period. 🤗
How much do you need? According to the protein book by Lyle Mcdonald, you need between 0.7-0.9g/lb while bulking (gaining muscle), and 0.9-1.1 while cutting (losing fat) 👌
Having that said, for today’s post I compared some of the best protein sources in one picture. These are not all of course. Hopefully, you may get an idea what you could incorporate into your diet to increase your protein intake. 🍔
Majority of this protein sources are also quite low in calories, making them perfect choice when dieting. 🍳
🔴🔴I incorporated both, plant-based and meat protein sources.🔴🔴⠀ -
✅Please follow @sathishmurugesan_official for daily fitness empowerment -
GET A SEALED DOSE of #keto coffee- will ship once PayPal/mail $2.24 (price of one package in whole package of 60 with taxes/shipping-who wants to order a whole pack without trying it first?? Try Berry Greens to go for $1.42!
A few of the It Works ALL NATURAL products (ask for a picture with ingredients in any item): ORDER IN BIO
☕️KETO COFFEE (MCT converts fat to fuel, enhances #mood , #energy , #focus , collagen supports building of lean #muscle mass, grass fed butter kills cravings-(I've gained so much body strength).
💪NEW YOU (can help with #migraines , stimulates the natural production & release of HGH (human growth hormone), boosts lean muscle mass, enhances #exercise endurance, helps improve #sleep quality & #memory , & fights the harmful effects of free radicals)
👱♀️💅HAIR SKIN NAIL (grows your #hair longer & thicker quickly, lengthens #eyelashes & can clear up #acne )
💆CONFIANZA (my #anxiety is basically gone & I went OFF my prescription #bipolar medication- also helps with mental #clarity )
💯REGULAR (cleanses toxins from your #colon daily) 🤸♂️RELIEF (creates new #joint cartilage & fights joint #inflammation and #stiffness ) 🥛PROTEIN SHAKES (like the Ultimate Profit (builds lean muscle mass, has mood elevating #superfoods , maintains healthy #cholesterol levels- my muscles have developed are a lot more fit with this, & I don't work out!) 🍩FAT FIGHTER (blocks some of the #carbs in meals, balances healthy blood #glucose levels) 🏋️♀️THERMOFIT (increases calorie burning, boosts #metabolic rate, boosts energy) 🔥ESTRO RHYTHM (helps relieve #menopausal symptoms) 🌱Chocolate, berry or orange GREENS (a daily dose of 52 #herbs & superfoods, 34 #fruits & #veggies to create natural #detox and #cleanse )
👙ULTIMATE BODY APPLICATOR (tightens, tones, firms, stomach/arms in 45 minutes
🏃ENERGY 12-pack (1/2 the calories/sugar, natural stimulants without jittery effects of regular energy drinks) & more! •
*Loyal Customer: Earn points,
will charge card automatically monthly, can change the item each month. Can get free shipping or cancel auto shipment after 3 months, but remain a loyal customer for life! Loyal Customer gets cheapest price listed on each item.
I rarely make mac n cheese but when I do I use the real stuff 🧀🥛but sneak in some veggies! This recipe uses basic ingredients, is super easy to make and tastes amazing! A great way to sneak veggies into meals for your kiddos or vegetable averse friends🤫
👉RECIPE: Sneaky Veggie Mac n Cheese
1 (1 lb) box conchiglie, shell, or elbow pasta
1 small zucchini, sliced
2 cups small cauliflower florets
1 medium carrot, sliced
1 1/2 cups whole milk, divided
1/2 tsp salt
1/4 cup butter
2 tbsp flour
6 oz shredded sharp cheddar (2 1/2 cups)
👉 cook the pasta to al dente. Drain and set aside. While the pasta cooks, steam the zucchini, cauli and carrot in a pot until soft (10-15 mins). Transfer to a blender with 1/2 cup milk and salt. Blend until smooth. .
👉melt the butter in a large saucepan over medium heat. Stir in the flour and then slowly whisk in the remaining 1 cup of milk and continue to whisk until thickened, about 1 minute. Reduce heat to low and whisk in the cheese until melted. Stir in the veggie purée. Pour the cheese sauce over the pasta and garnish with black pepper. Serve immediately!
Slowly figuring out what works best for my body. I’ve cut out grains, as much processed foods and dairy as I can, whilst sticking to lean meats and poultry. Learn to listen to your body and give it what it needs, not what your mind wants 🖤
So a friend of mine came to me with this idea. She is part of a Keto group and they are always asking "is this keto?" Well this is me... I was so unsuccessful with keto because I couldn't give these babies up.. I can't keep my #carbs under control. Use code KIKI to save 20%. #keto#liftherupco#tacos#burger#ketones
Lemon Feta Fettuccine
Boil one 1lb of fettuccine according to directions.
In a bowl, whisk 1 juice of a lemon, lemon zest, 2 table spoons of olive oil, Black pepper and some feta until a bit creamy (it’s okay if there are still some chunks)
In a large skillet put in some olive oil and garlic, cook for a few minutes, add the chopped asparagus, salt, and grounded black pepper.
When the pasta is done, drain(leave a little bit of pasta water) then add the pasta to the cooked garlic asparagus. Pour in the lemon sauce. Mix all together, top with more feta and some fresh grounded black pepper. Enjoy! •
I’m (55.7% according to @23andme) Italian. Pasta is a part of me. This @communitygrains hard white winter wheat is 🙌🏼 and they keep it local- the box of Torchiette was farmed by Fritz at Roth Place Farm. I’m a fan. 🙌🏼😍 (+Roasted Veg, Pesto and parm) #pasta#dinner#cookyourownfood
We are back in Sydney and stock has finally arrived! Glad to announce that we are available to do meet ups starting next week. Please DM us for any orders and we'll be happy to assist you 😁 we have also ordered a few bags of the new cassava chips if anyone loves your tapioca~~ happy Tuesday everyone!
When I first started working out, I was a strict clean eater. You'd never catch me eating granola because of the sugar content. But now, it's all about that balance. 🙏🏼Protein smoothie bowl: frozen raspberries and blueberries, spinach, @ghostlifestyle protein, unsweetened almond milk and ice. Topped with blackberries and granola.
Check out @dietitianedition guide to Label Reading ——-> Whether you are a Dietitian, product developer, consumer or a foodie, food labels are confusing for us all! I’ve created a quick guide to help make it easier for us all! 🛍 NUTRITION INFORMATION PANEL: Usually located on the back or side of the product, this is the most tricky of all. If comparing two similar products (e.g. a muesli bar or type of yoghurt), always use the per 100g column as opposed to the serving size as these can be different for similar products. Choose foods with less than 10g of TOTAL FAT per 100g (for milk, yoghurt and ice-cream opt for <2g per 100g and <15g for cheese). Saturated fat should be <3g/100g. Aim for <15g/100g of SUGAR, <120-400mg/100g is Sodium and of choosing FIBRE containing foods such as breads and cereals, go for >3g/100g. 🛍 INGREDIENTS LIST: ingredients are listed from greatest to smallest by weight. If saturated fat, salt or added sugars is listed in the first 3 ingredients, it is likely an unhealthy option. 🛍 HEALTH CLAIMS: link a food or nutrient to a health effect -> e.g. contains calcium to keep your bones and teeth healthy. 🛍 NUTRITION CONTENT CLAIMS: low fat, reduced salt, high fibre, source of iron! 🛍 HEALTH STAR RATING: provides an ‘at-a-glance’ rating of the ‘healthiness of the food’. Useful when comparing similar products. The downside to the HSR is that it isn’t mandatory. The system is completely voluntary so healthy products may not have a rating, and less healthy options may have chosen not to display their stars. 🛍 Becoming a label reader can assist you in making more informed decisions about your food intake. Come and see an APD @ppndietitian!
LET'S TALK CARBS 🍩🍰🍎🍚🥗
Carbs are our bodies primary source of ENERGY!!! They come in many forms: fruits, vegetables, grains, sweets, and processed snacks. For those that struggle with eating the first three, try to aim for the 80/20 rule. Which is 80% fruits, vegetables, grains. & 20% sweets and snack foods.
How much do you need? It varies based on YOUR goals and demands. Are you trying to lose, maintain, or gain??
Unsure on which carbs are good or bad? DM me and we can discuss what you should include in your meals! #baileysbalance