Metabolic Hormones 101: Leptin

Leptin is our fullness hormone. It is produced by our fat cells to communicate to the body that we have adequate energy stored. Ideally, as we store more fat in the body, leptin levels increase, and we feel full from smaller portions of food. Unfortunately, decreased leptin sensitivity in obesity means that although leptin levels are high, the target cells resist the impact of leptin. This means we don’t get the increased feelings of fullness, and can continue to gain weight. Studies have found that avoiding high glycemic foods is important to improving leptin sensitivity.
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Leptin levels decrease naturally when we lose fat. This makes it harder to maintain weight loss because it takes bigger portions of food to feel full. One very new area of research is studying administering leptin to patients who have already lost weight. Early findings indicate this could be an effective way to prevent regain after weight loss.(1)
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Walk with the Doc 2017

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Metabolic Hormones 101: Ghrelin

Ghrelin is our body’s hunger hormone. Ghrelin is secreted by the stomach, and causes the physical belly sensations of hunger. When ghrelin levels are high, we eat more food, naturally. In addition to increasing our intake, Ghrelin also suppresses the breakdown of fat from our fat stores, making it hard to lose weight when ghrelin levels are high.  

Two things that can elevate ghrelin levels are:

  • having a poor night’s sleep
  • not eating adequate protein to meet minimum needs
Three things that research show lower ghrelin levels are:
  • savoring your food and eating more mindfully (and slowly!)
  • following a ketogenic meal plan
  • weight loss surgeries including Sleeve Gastrectomy and Roux-en-Y Gastric Bypass (1)
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Healthy Steps Recipe Contest – WINNERS

We want to say THANK YOU to each and every one of you who entered your “Healthy Recipe” submissions to Healthy Steps. We love to share recipes with our community to promote healthy eating, cooking and meals shared with your family & friends.

Drum roll please…

And we have our winners!!!

1st Place =  Helen ($40 supplement credit redeemable at Healthy Steps)

2nd Place = Jake ($30 supplement credit redeemable at Healthy Steps)

3rd Place = Lauren ($20 supplement credit redeemable at Healthy Steps)

Fist Place Winner Recipe:

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Good Vibrations Soup Original

Recipe By: Helen K.

 

Ingredients:

2 Tablespoons olive oil

1 onion, diced

4 stalks of celery, sliced

½ each of red, yellow & orange bell peppers, diced

1½ cups of Brussels sprouts, cut in half

1 large carton of beef bone broth

1 can Campbell’s beef consommé

1 can of diced tomatoes juice and all

4 cloves of garlic, minced

1 can green beans, drained

4 Bay leaves

21 Seasoning Salute (Trader Joes) season to taste

Kick’n chicken (any store), season to taste

4 cups water

Instructions: 

Sauté onions and celery in the olive oil for about 5 mins on medium heat. Then add bell peppers and stir. Let this cook as you clean the Brussel sprouts, about 10 minutes. Once you add the Brussels, then add the bone broth, beef consommé’, diced tomatoes (juice and all) garlic, green beans (drained) bay leaves & water. Add seasonings to taste. Let simmer for 20-30 mins.

Make sure you remove the bay leaves before serving. Enjoy!

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May 2017 – Back On Track

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Healthy Steps Recipe Contest

Calling All Cooks! Join our Healthy Steps Recipe Challenge

for your chance to win!

As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells us that they’ve fallen in love with cooking either for the first time, or as a renewed occurrence!

Well, let’s share some of your great ideas!

We’d like to invite you to submit your favorite healthy recipe* to share with the online community — and the chance to win a prize.

Photos and/or videos are recommended to help your chances of winning. Three winners will be featured on our blog / social media sources. Here are the potential prizes!

1st Place = $40 supplement credit redeemable at Healthy Steps

2nd Place = $30 supplement credit redeemable at Healthy Steps

3rd Place = $20 supplement credit redeemable at Healthy Steps

How to Submit your recipe:

Please submit your recipes to brennab@healthystepsinfo.com

Entry Dates & Winner:

Last day to enter is April 24th, winner will be announced April 26th

*All recipes must be your creation. Your entry submission declares that the article and/or recipe submitted is your very original recipe/photo.

**By submitting your entry, you are giving Healthy Steps Therapeutic Lifestyle Center permission to use your name, photo and video for marketing and advertising purposes on our social media sources. We will not share any form of personal information other than your first name.

Good luck — and let’s get cooking!

Posted in Healthy Lifestyle, Nutrition, Obesity | Leave a comment

Healthy Steps Recipe Contest

Calling All Cooks! Join our Healthy Steps Recipe Challenge

for your chance to win!

As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells us that they’ve fallen in love with cooking either for the first time, or as a renewed occurrence!

Well, let’s share some of your great ideas!

We’d like to invite you to submit your favorite healthy recipe* to share with the online community — and the chance to win a prize.

Photos and/or videos are recommended to help your chances of winning. Three winners will be featured on our blog / social media sources. Here are the potential prizes!

1st Place = $40 supplement credit redeemable at Healthy Steps

2nd Place = $30 supplement credit redeemable at Healthy Steps

3rd Place = $20 supplement credit redeemable at Healthy Steps

How to Submit your recipe:

Please submit your recipes to brennab@healthystepsinfo.com

Entry Dates & Winner:

Last day to enter is April 24th, winner will be announced April 26th

*All recipes must be your creation. Your entry submission declares that the article and/or recipe submitted is your very original recipe/photo.

**By submitting your entry, you are giving Healthy Steps Therapeutic Lifestyle Center permission to use your name, photo and video for marketing and advertising purposes on our social media sources. We will not share any form of personal information other than your first name.

Good luck — and let’s get cooking!

Posted in After Bariatric Surgery, Bariatric Surgery, BMI, Healthy Lifestyle, Nutrition, Obesity, Uncategorized | Leave a comment

Healthy Steps Recipe Contest

Screen Shot 2017-04-04 at 9.28.38 AM

Calling All Cooks! Join our Healthy Steps Recipe Challenge

for your chance to win!

As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells us that they’ve fallen in love with cooking either for the first time, or as a renewed occurrence!

Well, let’s share some of your great ideas!

We’d like to invite you to submit your favorite healthy recipe* to share with the online community — and the chance to win a prize.

Photos and/or videos are recommended to help your chances of winning. Three winners will be featured on our blog / social media sources. Here are the potential prizes!

1st Place = $40 supplement credit redeemable at Healthy Steps

2nd Place = $30 supplement credit redeemable at Healthy Steps

3rd Place = $20 supplement credit redeemable at Healthy Steps

 

How to Submit your recipe:

Please submit your recipes to brennab@healthystepsinfo.com

 

Entry Dates & Winner:

Last day to enter is April 24th, winner will be announced April 26th

 

*All recipes must be your creation. Your entry submission declares that the article and/or recipe submitted is your very original recipe/photo.

**By submitting your entry, you are giving Healthy Steps Therapeutic Lifestyle Center permission to use your name, photo and video for marketing and advertising purposes on our social media sources. We will not share any form of personal information other than your first name.

Good luck — and let’s get cooking!

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HEALTHY STEPS 100 MILE CHALLENGE – WINNER

We have our WINNER!!! Sarah Ramirez, you rocked the Healthy Steps ONE HUNDRED MILE WALKING CHALLENGE and have been selected to win the iFit Axis HR fitness band! Enjoy that fitness band and keep walking!

(A refresher on the Walking Challenge HERE)

This photo depicts 6 days worth of Sarah’s walking goals and we couldn’t be more proud of her having done this for 30 days straight! And to the many others of you who took our challenge, thanks for participating!

We’re thrilled with all of you who took on the walking challenge and are so encouraged by your endeavors to set high exercise goals and reach them through hard work and dedication.

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HEALTHY STEPS 100 MILE CHALLENGE (Finale)

Congratulations! ONE HUNDRED MILE CHALLENGE DONE!!

(A refresher on the Walking Challenge HERE)

We have completed the challenge:

30 days, 4 weeks

196,000 steps, 100 miles walked

For those of you who participated…

You are now qualified to win an iFit Axis fitness band. Email us (info@healthystepstlc.com) if you have completed your 100 mile challenge. Your name will go into our drawing and the winner will be announced next week.

Are you ready to walk across America?

Check out webwalkingusa to begin a virtual walk across the USA.

How to stay motivated:

~ Register for a challenging walking event

~ Wear a fitness tracker

~ Join a walking group

~ or check out this link for some more great ideas

 

Lindsay Mazur, MS RD

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