Garcinia Cambogia

garci

Some of you may know what this is, and some of you may be still trying to pronounce it. If you watch Dr. Oz, he recently did a show on this amazing little supplement. What is it you may ask ? Well, its made from a fruit (looks like a small pumpkin) and it comes from Indonesia, South Asia as well as Central Africa. The extract is known to help you feel fuller, thus helping appetite control and weight loss. Dr. Oz stated that with a clean diet and exercise, this extract could help someone loose up to 4 more pounds a month.

So the real question is … Does it work?

Well, its known to block fat and help as a appetite suppressant. HCA ( Hydrocitric Acid) is a natural extract that comes from the rind of the fruit and could speed up ones weight loss goals. How it suppresses your appetite, is it increases your serotonin levels which in return makes you feel good and happy ( like an anti-depressant medication would). Since most people have a hard time controlling their appetite and seem to over eat when stressed, depressed or even upset, since HCA increases serotonin your mood will be more inclined to be a positive one, thus making you not want to take out your emotions on food (like a lot of people do). Another thing, as you start to eat less your body will notice that and then start burning extra stored fat you may have on your body.

garci2

Along with a  cleaner diet and increased serotonin levels, you’ll start to feel good, you’ll notice more energy (coming from your food and from the supplement) so you’ll be more inclined to keep at your diet and fitness goals. (Note: this goes with any diet and exercise by the way… )

So is it safe? Yes it is in normal amounts and dosages. Be sure to ask your Dr. before taking it if you have diabetic medication and or Alzheimer’s … its been shown to lower blood sugar and make dementia even worse in some studies. Also don’t take when pregnant or breastfeeding.

How much? You can take anywhere between 500-1000 mg before each meal but they suggest no more than 3000 mg a day.

Like I said earlier, yes it may help but only with a clean and healthy diet along with some moderate exercise. There are no “magic pills” for weight loss in my mind but if this helps you get up and go along with some appetite supplement… this couldn’t really harm ya.

garci3

Start your day off with Protein!

English: Breakfast porridge: rolled oats cooke...

English: Breakfast porridge: rolled oats cooked with water and soy milk, strawberries, blueberries, nuts, seeds. (Photo credit: Wikipedia)

So in America we’ve grown accustom to having desert for breakfast, I don’t know why, but we have. Think about it, all the muffins, pancakes with syrups, doughnuts and Danishes… its kind of ridiculous.

So I’m going to tell you about the BEST way to start off your mornings ( and no, its NOT skipping breakfast!!! – If your skipping breakfast were going to be having a bigger problem..) and possibly give you a few ideas of some different recipes too!! =) YUM

So a little bit about protein, you can get it from many things but the most popular through meat and eggs. Protein is a major building block for your muscles and cells and helps your feel fuller longer. Protein can help set the mood  for your day  and set you up with the energy you need to start your day off right!

And honestly, do you really think a 300 calorie doughnut will help start your day off right? With all that sugar, sure you’ll be bouncing off the walls for a few hours, but then sooner or later the crash will come leaving you feeling lethargic and tiered. No fun!

A few options that are high in protein for the mornings include:

  • Eggs or Egg Whites.

Lately eggs have gotten this bad rep since they are high in fats, but they are slowly starting to come back and people are realizing that those “fats” are good fats. So either make a couple eggs and a side of turkey bacon, scramble up a couple, make a yummy veggie omelet, or even hard boil a few so its an easier “on the go” kind of breakfast!

egg

  • Protein Shakes and Smoothies.

This is my go to every morning because its just super easy and it fills me up like no other. Whether you just use the protein powder and some almond milk or if you add different fruits and yogurts into it you’re getting an adequate amount of protein for breakfast (probably why its super easy, takes all the thinking out of it). So next time your making a smoothie, add some protein powder into it! It will fill you up faster and keep you fuller longer! Double Whammy!  (other good things to add, veggies, flax and coconut oils, chia, carbohydrate mix, BCAA (branch chain amino acids), Glutamine (helps with muscle repair), berries, OJ, Granola… the list could go on forever!)

Side note, I made protein pancakes the other day and I’ll make sure to post that soon, it was pretty good!

  • Nuts and seeds! – In Oatmeal!

OO love oatmeal haha, used to hate it when I was little (ok, ok didn’t hate it, but never really looked forward to oatmeal) But now its like a “go to” for me! I love coming up with different things to put in my oatmeal too! Usually nuts, seeds, dried fruits, flax seeds, chia seeds, and a dash of honey! Yummm … Nuts and seeds are easy to add into some yogurt (try to stick to plain Greek yogurt and make it taste better with the stuff you put into it, that way you skip those sugar laden syrups.) Or I’ve even had a bowl of quinoa for breakfast too, kinds like a bowl of oatmeal, but adding more veggies to it instead =) …Or even a handful of almonds would work too when your in a hurry!

 

yog

  • Cottage cheese

So ever since I figured out I have a dairy intolerance, I seriously miss cottage cheese! (So if anyone finds a good recipe or even a substitute in the market, Let me know!!) but besides the point, cottage cheese is a good source of protein and an awesome breakfast food. Add some dried cranberries to it, or maybe have it inside a half of a cantaloupe. Yum. I also liked to add it to my salads and take up that place of adding a “Dressing” to my salad, sounds weird but actually pretty good.

  • Peanut and almond butters.

Even around 2 tbsp. of peanut butter had 8g of protein, spread it on a piece of 100% whole wheat toast, add it into your smoothie, or oatmeal and your adding more protein to your breakfast! Bam! Just be sure to try to get all natural butters with low sugar! p.s the oil on the top is usually a good thing.

 

pea

Here are some good recipes/ links that would work too:

Any of my smoothies would work if you add some protein powder to them..
BEST Green Vanilla Smoothie!  – this one already has the powder in it.
Egg, Avocado, Bacon and Tomato Breakfast Sandwich
Oatmeal 101
Egg, Spinach, Tomato and Guacamole breakfast sandwich