Dear Rejuvenate Wellness Enthusiast, 

We know that many people will start the paleo diet with the goal of improved health and energy, but we also understand that many people pursue this diet as a means of weight loss as well. This week, we want to discuss some natural options for appetite suppressants if you are on a weight-loss journey.  As always, check out this week's nutritious recipes and current office happenings. 

 

Eat Fat

Eating fat is an important part of weight loss.  Fat consumption, specifically oleic acid, helps to trigger the small intestine to produce oleoylethanolamide, a compound that transmits a hunger-curbing message to the brain. Great sources of oleic acid include nuts, seeds, avocados and extra virgin olive oil. Fat also delays stomach emptying, which keeps you feeling satiated for longer. 
 

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Include Fiber

There is a reason that a handful of almonds is a popular healthy snack. In addition to containing healthy fats, nuts are also a great source of fiber. Fiber digests slowly so it stays in your stomach much longer than other carbohydrates.  Make sure that you regularly consume vegetables which have a high water and fiber content. Broccoli, kale, asparagus, and Brussels sprouts are a couple of our favorites.  Chia seeds are also an excellent source of fiber.  1oz of chia seeds contains 10g of dietary fiber, which is 40% of your daily value. Soaking chia seeds in water or coconut milk will help them to greatly increase their volume and create a gelatinous substance surrounding each seed. Chia seeds are also an pre-biotic which is helpful in promoting gut health. If you don't like the texture of chia seeds, consider blending them in a food processor with coconut milk and stevia to create a pudding!
 

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Exercise

Different types of exercise can stimulate different hormones related to appetite. Aerobic exercise can suppress ghrelin, a hormone that increases appetite, while increasing levels of peptide YY, a hormone that suppresses appetite. Anaerobic exercise, such as weight lifting, can also suppress ghrelin. Peptide YY levels are not significantly affected by anaerobic exercise, making this type of exercise less effective compared to aerobic exercise for suppressed appetite. Even a walk will be helpful in suppressing ghrelin and stimulating peptide YY. 
 
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Slow Down

Many of us tend to eat in the car, or quickly between meetings.  We rush through a meal to get onto the next task. The problem is that eating too quickly can curtail the release of hormones that induce feelings of fullness. This can trigger overeating. As an exercise, try to put down your utensil between every bite and take a deep breath. Also, make sure that you are eating mindfully. If you eat dinner while catching your favorite TV show, you aren't fully concentrating on your meal and enjoying the food. This can also lead to overeating, or snacking after meals. 
 
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Eat Spicy Foods

Naturally spicy ingredients like cayenne, black pepper, curry, turmeric, or cinnamon might help increase your body’s ability to burn fat, suppress hunger levels, normalize glucose levels, reduce free radical damage associated with aging and reduce your appetite for sweets. Awesome! As a bonus, many spices contain anti-inflammatory properties, which can aid in weight loss. We know that spicy food may not be everyone's cup of tea, but many studies have found that ingesting capsaicin (found in spicy peppers) can suppress appetite, as well increases diet-induced thermogenesis and lipid oxidation (heating up the body and burning fat). 
 
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Peppermint Tea

Peppermint tea is a proven appetite suppressant, and the naturally sweet flavor of peppermint can be especially satisfying at the end of a meal.
 
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Ginger

Ginger works as a potent natural appetite suppressant. Ginger is a known thermogenic food, meaning that it raises the temperature of the body and helps boost metabolism. Ginger also has immune-boosting and anti-inflammatory properties, and aids in digestion. Please note that ginger is a natural diuretic, so be sure to drink water after consuming ginger to maintain hydration. 
 
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Water

This may sound like a no-brainer, but more often than not, slight dehydration during the day causes symptoms that are mistaken for hunger. The answer to this is to remember to drink plenty of water throughout the day.  If you tend to overeat at meals, you could also try drinking a full glass of water just before you sit down for a meal. The water will fight dehydration and will start to fill your stomach before you begin your meal. 
 
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Crave Control

Crave Control by DesBio is for people experiencing uncontrolled hunger or struggling with weight loss. Crave Control combines support for improving body composition and encouraging healthy calorie intake when used as part of a healthy eating program. The amino acid precursors support biosynthesis of neurotransmitters related to emotional well being and food cravings. The targeted herbal ingredients help encourage healthy eating habits and metabolism.  Click on the photo if you would like to be linked to our online store.  
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We hope that these natural methods for appetite suppression are helpful. Please note that we do not advocate for caloric restriction in any way. These methods are designed to aid those who struggle with overeating or mindless eating. The goal on the Dr. P protocol is to eat plenty of  the right foods so that you feel healthy and satiated while consuming a wide variety nutrients, vitamins, and minerals.
 

Recipes

Paleo Chicken Tikka Masala

 

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Recipe Credit: Danielle Walker via agirlworthsaving.net
INGREDIENTS:
  • 1/2 cup raw cashews
  • 2 1/2 pounds boneless skinless chicken thighs, into 2-inch cubes
  • 2 cups tomato puree
  • 1/2 medium yellow onion chopped
  • 2 cloves garlic minced
  • 2 1/2 tablespoons garam masala
  • 2 teaspoons sea salt
  • 1 teaspoon ground ginger
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup chopped fresh cilantro for garnish
INSTRUCTIONS:
  1. Place the cashews in bowl and cover with water. Cover with a towel or plastic wrap and set aside.
  2. Place the chicken, tomato puree, onion, garlic, garam masala, salt, ginger, paprika, and cayenne pepper in a slow cooker.
  3. Cover and cook on low for 6 hours.
  4. When the chicken is just about done cooking, drain the cashews and place them in a blender. Add 1/4 cup of fresh water and blend the cashews into a smooth cream.
  5. Stir the cashew cream into the chicken right before serving and garnish with the cilantro.

Easy Paleo Salmon Cakes

 

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Recipe Credit: www.cottercrunch.com
INGREDIENTS:
  • 5-6 oz chopped or finely diced wild salmon 
  • 1/2 cup butternut squash (pureed or mashed)
  • 2 eggs
  • 3 tbsp coconut flour
  • 1 rosemary sprig
  • 1/4 tsp regular or smoked paprika
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic (minced)
  • 1/4 tsp curry powder (optional)
  • 1 tbsp oil or ghee for cooking
INSTRUCTIONS:
  1. First clean and slice up your wild, raw salmon. Remove any extra skin.
  2. Place in bowl and then add in the your eggs and coconut flour. Mix well. finally add in your herbs, squash, and seasonings. squash options You can used canned squash to make a fast prep. Or simply cut squash in half, remove seeds, and place in a microwave safe bowl with 2 tbsp water. Cook on high for about 3-4 minutes. Scoop inside and then mash or puree with blender. That's the other option.
  3. Mix well into a batter.
  4. If batter is too runny, add 1 tbsp more coconut flour.
  5. Form into 8 balls and then lay them on parchment paper.
  6. Press them into patties/cakes so they are around 3 to 4 inches wide and 1 inch thick.
  7. Now turn on your skillet to medium high. Add your butter or oil.
  8. Once heated, add in 4 patties/cakes at a time or less. Cook for 3 to 4 minutes on each side or until you see the salmon is cooked thoroughly. If you are using canned salmon, they will cook faster.
  9. Remove from skillet. Add more 1 tsp more or so of butter/oil and repeat for the next batch of 4 patties/cakes.
  10. Garnish with extra rosemary, black pepper, chili flakes, or garlic if desired and serve with your choice of dip/sauce or as is.

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