AMPK and Weight Loss

One of the side effects holiday season fun times is increased weight gain. In addition to calorie restriction and exercise several new exciting supplements are being studied that could help accelerate weight loss.

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In addition to overindulgence a major contributor to abdominal fat accumulation is the age-related decline in AMPK, a master regulator of cellular energy expenditure.

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As we age levels of intracellular AMPK decrease. This important enzyme is major contributor to energy metabolism and regulation within each cell. Researchers studying AMPK noticed an interesting side effect-increasing AMPK levels led to a reduction of test subjects abdominal fat.

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Gymnostemma Pentaphyllum, also known  as jiaogulan, is an herb found throughout Asia and studied to increase intracellular levels of AMPK. A member of the cucumber and gourd family this herb is also highly anti-inflammatory and adaptgenic.

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In a recent human trial daily doses of 450mg Gymnostemma Pentaphyllum for 12 weeks led to a decrease in abdominal body fat of 11% as compared to placebo.

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Diaphragmatic Breathing

 
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Is there a better, more efficient way to breath? Without using terms like right and wrong when applied to something which is mostly involuntary like breathing, most people do tend to breathe in very constructed, sympathetic(stress response) dominant ways.

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Most people use their upper chest when they inhale, never fully engaging their diaphragm and core. They take a breath in and the chest rises, exhale and chest deflates.

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After years of stress and sympathetic overload our chest muscles have learned to remain tight and constructed without our even being aware. This type of breathing doesn’t allow for full lung expansion and oxygenation to occur.

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To get a breath that fills your whole lungs and aerates them fully you need to breathe from your diaphragm.

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Diaphragmatic Breathing Technique:

1. Put your hand on your belly button and imagine a ballon expanding pushing your belly button out as you inhale (chest should not move).

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2. Then as you exhale imagine the balloon collapsing against your spine as your belly button moves back to center as you exhale (chest should not move).

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Breathing in this way will also stimulate the parasympathetic response (rest and digest response). At first this type of breathing will be difficult, but eventually it will be like driving a car, you can do it without even really noticing it’s happening.

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For an advanced technique try and make the inhale 4 seconds and the exhale 6. This allows for greater parasympathetic stimulation.

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During times of stress if you refocus the technique you will notice how your mind will follow the breath and you will feel more calm and at peace.

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πŸ“Έcredit via google images

Grain-Free/ Dairy-Free Waffles

 
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AUTHOR: Danielle Walker - AgainstAllGrain.com

SERVES: 4

PREP TIME: 12 mins

COOK TIME: 10 mins TOTAL TIME: 22 mins

INGREDIENTS:

  • 3 eggs
  • 1 cup raw cashews
  • 1/3 cup almond milk (or any non-dairy milk)
  • 3 tablespoons honey or maple syrup
  • 3 tablespoons coconut oil, melted
  • ΒΌ teaspoon salt
  • ΒΎ teaspoons baking soda
  • 3 tablespoons coconut flour

INSTRUCTIONS:

  1. Preheat your waffle iron.
  2. Combine the eggs, cashews, milk, honey, and melted coconut oil in a blender. A high-speed blender isn’t necessary (I use a simple Waring blender), although it will make the process easier. Blend until very smooth and creamy. You may need to stop the blender and push the mixture down the sides a few times to get it all to blend really well.
  3. Add the salt, baking soda, and coconut flour, then blend again for about a minute until the dry ingredients are incorporated into the wet.
  4. If you’re iron requires oil, spread a little coconut oil on both sides. Pour the batter into the waffle iron so it just covers the bottom portion of the iron, being careful not to overfill it as these do rise quite a bit and will spill over.
  5. Cook the waffles for about a minute, more or less depending on the heat of your waffle iron. If they release easily with a fork when you open the lid, they are probably done.
  6. Repeat until the batter has been used up.