<![CDATA[KILTER COACHING - News]]>Wed, 12 Jun 2024 00:34:06 -0400Weebly<![CDATA[Hormones and You!]]>Tue, 22 Dec 2020 02:38:28 GMThttp://kiltercoaching.com/news/how-hormones-effect-your-energy-weight-sanityPicture
We've been told a thousand times that willpower and self-control are the real solution to low energy, emotional reactions and high weight.
But this isn't totally true.
WAIT…..WHAT!?!?!

​It might actually be your (powerful) hormones causing you to be a raging, exhausted, chocolate craving human!!!!
PHEW!! 
And we’re not just talking about sex hormones here; we’re talking about the hormones that directly affect your blood sugar, metabolism, appetite and sanity. Things that actually control your energy, weight and ability to think and process.
Let’s go over a few of the critical links between your hormones, and how they affect your bodies ability to function. These links may be stronger than you think.
 
WHAT ARE HORMONES??
Having healthy, happy hormones is all around the “health waves” these days.  
And for good reason! Your hormones are part of the master control system of your entire body. Hormones are compounds made by one part of the body that are used to communicate with another part. For example, insulin is made in the pancreas. When your blood sugar gets too high, insulin is released into the bloodstream. Then, it goes to your muscles and other cells to tell them to absorb that sugar out of the blood (and if there is still too much blood sugar, it signals to store it as fat).
Your hormones control not only your blood sugar, but also your metabolism and appetite (plus a host of other things). And you probably know that having healthy blood sugar, metabolism and appetite is a foundation for your optimal energy and weight.
So, how can your hormones get out of whack to zap your energy, make you slightly crazy and pile on the pounds?
 
COMMON HORMONAL IMBALANCES
In optimal health, your hormones would work perfect. You would have plenty of energy, be super logical and calm and be a good healthy weight.
But often there are problems with this whole setup. One common issue is that there may be too much or too little hormone released to have the desired effect. This is known as hypo- or hyper- “hormone” (i.e. hypo- or hyperthyroidism).
Another common issue is that, even if the right amount of hormone is released, the cells they communicate with can start ignoring them. This is known as hormone “resistance” (i.e. insulin resistance).
As you can imagine, if your hormones have such critical jobs, including controlling blood sugar, metabolism and appetite, they can definitely cause issues with your energy,weight and sanity!
 
HORMONES AND ENERGY
Your metabolism is key for controlling your energy. Metabolism itself is basically how much energy (calories) you burn. One of the main players of this is your thyroid hormones.
Your thyroid releases hormones that affect the metabolism of all the cells in your body. If it’s too low and your metabolism goes down (hypothyroid), you may feel cold, hungry and tired. You may also find it more difficult to lose weight.
If it’s too high and your metabolism is too fast (hyperthyroid), you may feel hot, jittery and lose weight.
What you actually want is an ideal metabolism, ideal energy use, ideal temperature, and an ideal weight. Your thyroid hormones are the master controller here.
 
HORMONES AND WEIGHT
Your weight is controlled by hormones more than you think! Insulin controls your blood sugar, and whether that sugar is going to be stored as fat or not. And when your blood sugar is too low, you may start craving sugar and carbs.
You also have hormones that control your appetite! How hungry and how full you feel are controlled by the hormones ghrelin & leptin. When those get out of whack, you may find yourself wanting to eat because your body thinks you’re hungry and not satisfied...even if that’s not true.
And craving food (especially sugary ones) and not feeling full are going to be huge drives for you to eat more. Even if your body doesn’t truly need it, the hormonal signals tell you that you do.
Let’s not forget that stress hormone cortisol. When it’s too high for too long, it tells your body to store fat. And not just any fat - belly fat! Ugh!
And honestly, who isn’t stressed out these days?? 
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HORMONES AND MENTAL HEALTH
Like most things in our body, hormones are regulated and dependent on balance and consistency. When this balance is disrupted, it can have a significant impact on other systems in the body. This imbalance impairs our body’s equilibrium, known as homeostasis. When this is out of wack, our mental health is susceptible to change.
Low levels of sex hormones can sometimes cause symptoms such as changes in memory, difficulty thinking and problems with concentration.
But there is hope! 
Serotonin, the key hormone that stabilizes our mood, happiness and feelings of wellbeing, impacts your entire body. It helps with sleeping, eating and digestion and allows brain cells and other nervous system cells to communicate with each other. We can increase serotonin levels by trying some of the following:
  • Diet
  • Exercise
  • Balance Your Gut
  • Light Therapy
  • Supplementation
  • Massage Therapy
  • Mood Induction Techniques ​
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SUMMARY AND WHAT YOU CAN DO
Your body is very complex and uses hormones to control a huge number of functions. They control your blood sugar, metabolism, and appetite, amongst others. And these directly affect how much energy you feel, how much you weigh, and even where your body fat is stored.
Here are a few “hormone stabilizing” tips that might help you with your energy and weight:
  • Get regular exercise to use up excess blood sugar before your insulin has your body store it as fat
  • Try stress-relieving activities like deep breathing, meditation or even coloring to reduce your (belly-fat inducing) cortisol
  • Support your thyroid with iodine-containing sea vegetables, fish, legumes, or even an egg
  • Balance your blood sugar with extra fiber from raspberries, avocados, or flax seeds
  • Reduce blood sugar spikes by replacing your juice or soda with fruit-infused water​
If you need some support with your energy levels and/or weight, contact us for a strategy session to see how we can help you!
]]><![CDATA[​11 Small Steps To Improve Your Health]]>Thu, 17 Sep 2020 01:36:01 GMThttp://kiltercoaching.com/news/11-small-steps-to-improve-your-healthPicture
Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it's common to set goals and high expectations, experts say that setting smaller goals could do more for our health. 
 
                                                                            "Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change." 

We have to understand that we do NOT have to be extreme to be healthy! Find a few little things that work for you and stick with them. Over time, you will naturally want to build on what is working.
 
Here are 11 to try:
 
1. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly. (Unless  of course it's muscle your gaining!)
 
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
 
3. Eat breakfast! Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk. Or for any plant-based eaters, almond yogurt alternative with granola and fresh fruit!
 
4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day. 
 
5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
 
6. Trim the fat! Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
 
7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Decrease your processed food consumption! (Well, a little over time!) Fill your diet with fruits veggies and other whole foods 
 
9. Downsize. The smaller the bag, bottle or bowl, the less you will eat. 
 
10. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
 
11. Keep track of your eating. Write down what you eat over the next couple days and see how it changes with activity and mood.

These are just a few ways to begin to adapt a healthier lifestyle. There is no magic to a healthy body.
​Consistency with good diet and exercise is key!

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