You are exercising, eating healthy, but you just keep adding weight on? What’s going on? Stress can absolutely wreak havoc on your metabolism. If you are having trouble losing weight, one thing to consider is reducing stress in your life as chronic stress can cause you to gain weight.
Cortisol and weight gain
When you are under stress, the adrenal gland produces cortisol. If you are experiencing chronic stress, then your cortisol levels can become elevated which can really mess with your metabolism. It can leave you feeling tired, which makes you less likely to exercise. If your cortisol levels remain high, your body signals you to replenish your energy with food that you are unlikely to use up. Your body will also slow down your metabolism to save energy to deal with the threat that is causing you to feel stressed.
It is this increase in cortisol that can also cause you to crave unhealthy foods that comfort you.
Over time, high cortisol levels will lead to a decrease in muscle mass, which causes you to burn fewer calories. Thus you may gain weight.
Cortisol and belly fat
Chronic stress levels can lead to increased belly fat. A Yale study showed that even in women that are not overweight, higher levels of cortisol are correlated with excess belly fat.
There is a reason for that. Increased cortisol in your fat cells can trigger them to grow because of an enzyme called HSD. Fat cells deep in your abdomen contain more HSD than your other fat cells. So that’s where the fat ends up, around the belly. High cortisol causes our bodies to store fat, especially around our organs, instead of using it.
Sleep and stress
Stress is the biggest factor in keeping you from getting a good night’s sleep. A lack of sleep caused by stress disrupts the chemicals in your brain that control your appetite. Also, if you are tired, you a more likely to crave carbohydrates or drink coffee, which continues to disrupt your sleep cycle, and you go in circles with ups and downs of energy throughout the day. This can lead you to crave sugar or other carbohydrate-laden foods for more energy.
Thyroid Function and stress
One of the main concerns with chronic stress is impaired thyroid function. Thyroid disease is becoming epidemic in western countries. The thyroid is a gland in the neck that produces hormones. The most important of these is T3 and T4. These hormones convert calories into energy and are therefore the master of metabolism. If you are not producing enough of these hormones, it is common to gain weight.
Periods of prolonged stress can inhibit the bodies conversion from T4 to T3 and can cause reverse T3. In this case, it is almost impossible to lose weight. Be sure to get your thyroid checked by your doctor.
Reducing Cortisol to Lose Weight
To reduce cortisol, you must work to reduce your stress levels. Find techniques that help you calm down. Taking a walk, a long hot bath, deep breathing, acupuncture, and massage are just to name a few.
Even during prolonged stressful circumstances, you can keep your hormone levels from staying elevated. First, eat a diet consisting of whole foods that are anti-inflammatory.
Reduce your sugar, caffeine, and alcohol consumption. Eat Fat, fiber, and protein at every meal or snack to help keep your blood sugar and hormone levels normal, which will help you manage those cravings!
Exercise
We all know that exercise is good for us, but particularly light exercise releases endorphins into the body which helps us to relieve stress,
Get enough sleep
A good nights sleep is essential to reducing stress. Turn your screens off at least two hours before bedtime. Turn the power off on your cell phone as the wi-fi signal can disrupt your sleep cycle. Try reading a book to wind down or listen to soft music. Chamomile tea is a natural sleep remedy that helps to relax you and reduces your cortisol levels. If you are having trouble falling asleep, eight ounces of tart cherry juice contains natural melatonin that can naturally help with insomnia. You could take a magnesium supplement if needed. In addition, don’t eat three hours before bedtime. Your body needs to wind down and rest, and food revs you back up again as the body has to work to digest.
Drink water
It is important to stay hydrated by drinking plenty of water. I use this Berkey System to filter my water so that it’s as pure as possible.
Laugh
There has been so much research on laughter affecting our health and particular reducing our stress. So have fun, play with your kids, watch a funny movie, and have a good laugh.
Eat Dark Chocolate
Ok, that’s my favorite advice, and also my go to in times of stress. Flavonols in dark chocolate reduce cortisol, just go for at 70% chocolate and the least amount of sugar. Nothing to feel guilty about here?
There are so many ways to naturally reduce your stress, which may be contributing to your weight. It’s time to take control! If you have any questions, comment below!
Sources
Tomiyama, A. Janet, et al. “Low-Calorie Dieting Increases Cortisol.” Advances in Pediatrics., U.S. National Library of Medicine, 1 May 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/.
Seematter, G, et al. “Stress and Metabolism.” Advances in Pediatrics., U.S. National Library of Medicine, 8 Mar. 2005, www.ncbi.nlm.nih.gov/pubmed/18370704.
Did you know most of the almonds grown in America are pasteurized? They can be either steam pasteurized, boiled, roasted, or treated with propylene oxide. The problem with pasteurization is that it kills most of the enzymes and vitamins in almonds making them difficult to digest.
Also, the problem with propylene oxide (PPO) is that it is a carcinogenic chemical according to the EPA. The use of this chemical has been banned in the EU, Canada, and Mexico because it has been linked to liver disease and other immune system dysfunctions.
how do you know which almonds to buy?
Purchasing raw organic almonds or almonds directly from a farmer is one way to avoid pasteurization. Another way is to purchase almonds grown outside of the United States. Read the packaging when you purchase almonds. You can also find raw almonds online. One brand I like isFood to Live Almonds which come from Italy.
Furthermore, when purchasing almond butter, the same rules apply. Be careful to read the label for additives and for raw organic almonds. The simplest and most delicious solution is to make it yourself.
You will need a food processor or blender. It takes a good 10 minutes so be patient!
Cherries are my absolute favorite fruit and they are only in season for such a short time! There are so many health benefits to cherries so try adding them to smoothies, muffins, granola, or my Cherry Chocolate Chip Ice Cream! The secret to this super creamy ice cream is avocado, but you would never know it’s in there. Plus no ice cream maker required!
Health benefits of cherries
Cherries are loaded with antioxidants and anti-cancer fighting properties. They also help fight inflammation in the body and can help with weight loss. Did you know that tart cherries are a natural pain reliever, especially for arthritic pain? They can also help with insomnia because they contain natural melatonin. Try an 8-ounce glass of tart cherry juice an hour before bedtime.
Cherries are also high in potassium which makes them a great food to help relieve high blood pressure. Need any more excuses to eat more cherries?
Combine milks, with 1½ cups cherries, monkfruit (or other sweetener), avocado, vanilla, and almond extract in blender and blend until smooth.
Add optional collagen and mix to combine.
Ice cream Maker option: Chill mixture for 2 hours and then place in ice cream maker per instructions. When almost frozen, stir in remaining cherries, chopped and chocolate chips.
Freezer option: pour mixture into an ice cube tray and freeze until solid. Chill remaining mix. When frozen, place all ingredients in blender and process until smooth. Stir in remaining cherries, chopped and chocolate chips. Serve soft or chill in freezer for firmer texture.
Lightly caramelized apples bake under this moist, gluten-free muffin for a delicious whole grain and healthy snack. Serve these Gluten-free Upside Down Caramel-Apple Muffins for a special breakfast or a kid-friendly dessert!
In a large skillet, cook the apples, sweetener of choice, butter, and salt over medium heat until apples are tender and liquid is syrupy, 12-15 minutes. Divide among 12 muffin cups and sprinkle with walnuts.
Muffins
Preheat oven to 375 degrees. In a medium bowl, sift together flour, baking powder, baking soda, cinnamon, and salt.
In a separate bowl, whisk together melted coconut oil, sugar, coconut milk, eggs, and lemon juice. Add dry ingredients and combine. Pour batter over apples and bake 18-20 minutes.
Cool for 10 minutes and then flip muffins over. Remove muffin cups. Serve warm or at room temperature.
I recently had a lemon curd dessert at an upscale restaurant and just had to try a version of my own, but a healthier one, of course. This Lemon Curd with Strawberry Rhubarb Chia Topping tastes incredibly indulgent, yet it has no dairy or refined sugar in it. Make this for a special occasion. You can serve it warm, or cold. We liked it cold.
The tangy lemon pairs so well with the sweet strawberry and rhubarb. If you haven’t cooked with rhubarb, you’ve got to try this healthy fruit! It tastes a bit tart raw, but gets sweeter when cooked or baked.
Rhubarb is also loaded with nutrition. It is a great source of dietary fiber, vitamin C, vitamin K, B-complex vitamins, potassium, manganese, protein, and magnesium. It is also very high in antioxidants which helps prevent cancer and heart disease. Vitamin K is the most prevalent nutrient in rhubarb, which is essential for brain health. Vitamin K also improves bone health by stimulating bone growth and repair.
There now, didn’t I make you feel so good about eating this delicious dessert!!
Whisk eggs, lemon juice, zest, and honey together in a medium pot until combined. Heat on medium-low, while continuing to whisk.
Add coconut oil and continue to cook while whisking until mixture starts to thicken and become creamy. (You will see lumps.) Remove from heat and pour curd through a fine mesh strainer. Pour into dishes and chill while preparing topping.
Strawberry Rhubarb Chia Topping
Combine strawberries, rhubarb, lemon zest, sugar, and water in a medium pot. Heat on medium until fruit has softened and has become mushy.
You can leave fruit chunky or puree with an immersion blender or mash with a for. Add chia seeds. Chill for 30 minutes and then pour about 3-4 tablespoons over lemon curd.
You can serve warm, or chill for at least four hours.
I recently picked up some soup for lunch at Whole Foods. They had roasted red pepper on one side and mushroom soup on the other. I love both, but couldn’t decide so I combined the two, which was fantastic! It gave me the idea for this Roasted Red Pepper Mushroom Soup!
There are a few methods of roasting peppers. If you have a gas stove you can put the peppers directly over the hot flame, turning them often until they are charred on all sides.
An alternative method is to preheat your oven to 450 degrees. Then place the peppers on a baking sheet and roast until the skin is blackened, turning after 5 minutes. Once charred, wrap peppers in foil and allow them to steam for 3 minutes. Under cool water peel away skin and remove core.
Soup
In a large Dutch oven or pot, heat ghee over medium-high heat. Add onions and cook until softened, about 5 minutes. Add carrots, celery, and garlic. Cook for another 2 minutes. Add mushrooms, tomatoes, stock, water, vinegar, paprika, and salt. Bring to a boil, then cover and reduce heat to low. Simmer for 30 minutes.
Add roasted peppers and drained cashews. Puree soup with an immersion blender, or in batches in a blender. Adjust seasoning. Add maple syrup. Garnish with a swirl of siracha and cilantro, if desired.
If you are a coconut lover, this cake is for you! This Gluten-free Coconut Custard Cake is three layers of coconut infused cake filled with creamy coconut custard and topped with coconut whipped cream frosting. And of course, it’s covered with a drift of white coconut flakes. I like mine untoasted for a pure, white color, but you can go with toasted coconut if you prefer.
All of this without gluten or dairy! Instead, I used coconut oil, coconut milk, and coconut sugar for tons of coconut flavor! Whipped egg whites give this cake its structure and moistness. The coconut custard is rich and creamy and can be as stand-alone dessert.
Because this cake gets refrigerated, it can easily be made ahead of time. Give yourself time to let the custard set; overnight is best.
Preheat oven to 350 degrees. Grease 3 8-inch cake pans or 2 9-inch and line the bottom with parchment paper.
In a small saucepan melt coconut oil and coconut milk. Add sugar and allow to cool.
Put the egg whites in a mixing bowl with whisk attachment and mix on medium speed until foamy, about 1 minute. Beat in cream of tartar and mix on medium-high until stiff peaks form, about 2 minutes.
In a medium bowl sift flours, xantham gum or psyllium, baking powder, and salt. Add cooled coconut mixture and coconut and combine. Gently fold in egg whites.
Divide batter between pans, smoothing tops, and bake until layers are golden brown and toothpick inserted in center comes out clean, 20 to 25 minutes. Cool in pan for 10 minutes. Run knife around cake layers to loosen, invert onto rack, and peel off the parchment. Cool completely, at least 1 hour.
At this point I like to wrap my cake layers and freeze them. This makes them much easier to frost. It also is a way to make this cake ahead of time. You can frost the frozen cakes the day before and then keep the cake refrigerated overnight.
Frosting
Gently open can of chilled coconut milk and scrape off the cold cream that has risen and solidified at the top of the can. In a stand mixer, beat the shortening and cream on medium-high until thick. This will take about 5-15 minutes.
Add the sweetener, coconut flour, and vanilla and beat until incorporated. If using sugar, reduce coconut flour to 1 teaspoon. Refrigerate for at least 20 minutes before using. Reserve shredded coconut to press on to cake after frosted.
Custard Filling
In a medium saucepan, whisk coconut milk, sugar, and arrowroot. Heat over medium heat until just bubbly and starting to thicken.
In a medium bowl whisk egg yolks, and salt. Pour 1/3 cup hot milk into the egg yolks, whisking constantly. Pour egg yolks back into the pan and heat until just bubbly and thick. Remove from heat and stir in vanilla.
Pour custard through a fine mesh strainer into a bowl. Press plastic wrap directly on to the surface. Refrigerate at least 4 hours.
Cake Assembly
Layer cake, using 1 cup of custard between each layer, then frost top and sides with frosting. Press coconut flakes onto the frosting.
This rich coconut custard is so delicious and creamy without the dairy! I use it as a filling for my Coconut Custard Cake, but it is also amazing on its own!
In a medium saucepan, whisk coconut milk, sugar, and arrowroot. Heat over medium heat until just bubbly and starting to thicken.
In a medium bowl whisk egg yolks, and salt. Pour 1/3 cup hot milk into the egg yolks, whisking constantly. Pour egg yolks back into the pan and heat until just bubbly and thick. Remove from heat.
Pour custard through a fine mesh strainer into a bowl. Press plastic wrap directly on to the surface. Refrigerate at least 4 hours.
When you balance your hormones, you can lose weight naturally. Hormone fluctuation is the reason why many women find it difficult to lose weight as they get older. Many women notice weight gain during perimenopause or menopause even when they are eating healthy and exercising. This is not a medical issue, but rather a nutritional one.
One of the ways we can help to balance our hormones is to eat fat, fiber, and protein together at every meal. This will give you energy, make you feel fuller longer, and yes; burn fat. It is important to eat within thirty minutes of waking up. Then be sure to eat after two hours, but within than four. This gives your body enough time to clear out what you have eaten, but long enough to sustain your hormone levels before eating again.
eat fat
Now I know the low-fat movement has gotten everyone convinced that fat is bad. But if everyone is eating low-fat this and low-fat that, then why is America getting fatter? The reason is that when our population stopped eating fat, we replaced it with simple carbohydrates and sugar. Think about it; if the fat is reduced or removed from sour cream, yogurt, cheese, etc., then what is left?…a tasteless product that food manufacturers now need to add lots of sugar and salt to in order to make it taste good. It is the sugar that makes us fat. It is the sugar that causes blood sugar spikes that lead to obesity, diabetes, and other auto-immune diseases.
Healthy fat is vital to our brain, kidneys, and lungs. It reduces inflammation in the body which is the root of all autoimmune disease. It pads and protects our internal organs. In addition, fat helps us produce hormones, absorb certain vitamins, and protect our nervous system. Most of all, fat speeds up our metabolism to promote weight loss.
The Best Fats
Avocados
Coconut oil
Extra virgin olive oil
Ghee
Sesame oil
Avocado oil
Almonds
Macadamia nuts
Walnuts
Pumpkin seeds
Hemp seeds and oil
Flax seeds and oil
Chia seeds and oil
Fats to Avoid
There are some fats that you want to avoid since they are highly processed and contain trans fat which causes inflammation in the body.
Vegetable oil (vegetables don’t have oil)
Corn oil
Soybean oil
Cottonseed oil
Safflower oil
Margarine
Hydrogenated anything!
Deep fried foods
Eat Fiber
How is fiber so important when we don’t even digest it? Without fiber, we can not digest our food or eliminate it. If you are not pooping at least once a day, you are not eating enough fiber. Fiber also helps make us feel full. Most importantly, it slows down our digestion, allowing our bodies to absorb all of the wonderful nutrients our bodies need.
Fiber also helps our body get rid of excess hormones, cholesterol, and toxins. Studies have shown that fiber can prevent diseases such as heart disease, cancer, and diabetes. So eat the colors of the rainbow because the nutrients in fruits and vegetables contain minerals and antioxidants that balance your blood sugar, give you energy, and boost your immune system. And just like good fats, fiber reduces inflammation in the body.
High Fiber Foods
Split peas
Lentils
Beans
Artichokes
Broccoli
Brussel sprouts
Raspberries
Blackberries
Avocados
Pears
Oatmeal
Green leafy vegetables
Tip: An easy way to add more fiber to a meal is to add flaxseeds, hemp seeds, or chia seeds to a smoothie or in your oatmeal. Grated carrots or spinach can be snuck into a sauce and even baked goods! Shhhh….
Protein helps to stabilize blood sugar and curb those sugar cravings! When combined with good fat and fiber, we feel satisfied and are less likely to overeat. If you are looking to lose weight, eat a quality protein at every meal or snack because it increases your metabolism.
Additionally, protein is essential for our bodies in order to produce hormones, antibodies, and enzymes. It is the protein in our skin and bones that keep us upright. It also provides energy and is the main building blocks of the tissues of our bodies. Proteins are made up of smaller units called amino acids and eight of them are considered essential and must be present in our diet for optimum health.
Quality Protein
Pastured beef
Pastured eggs
Pastured poultry
Seafood
Beans and legumes
Nuts
Seeds
Sea Vegetables
Greens leafy vegetables
Non-GMO fermented soy
How to Balance Your Hormones to Lose Weight Naturally
If you include Fat, Fiber, and Protein in every meal and snack, it will help you not only keep the weight off, but it will also allow your body to regulate your hormones, and balance your blood sugar. So instead of just an apple for a snack in the afternoon, have it with a tablespoon of almond butter. Add some greens to your smoothie with a handful of nuts and a tablespoon of coconut oil. You will be satisfied throughout the day and those cravings will simply disappear!
If you have any questions or would like help in losing weight, comment below or email me!
“Fiber.” The Nutrition Source. Harvard TH Chan, 12 Apr. 2016. Web. 10 Feb. 2017.
Haas, Elson M., and Buck Levin. Staying Healthy with Nutrition: The
Complete Guide to Diet and Nutritional Medicine. Berkeley:Celestial Arts,
2006. Print.
Siri-Tarino, Patty W., Qi Sun, and Frank B Hu. “Patty W Siri-Tarino.” Meta-analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease. ACJN Online, 13 Jan. 2010. Web. 10 Feb. 2017.
for an English muffin style.
