Nutrition

End Carb Cravings [Part 2]

End Carb Cravings [Part 2]

Published by on October 2, 2018 | Leave a response

If you missed our last post 7 tips to End Carb Cravings. 👈click the link and catch up 😃

Today I’d like to expand on that a little. Let’s talk about Fast Acting carbs.

Fast acting carbs are usually highly processed foods that quickly impact your blood sugar levels. Typically, the less processed the food the higher the fiber content.

Not all calories are equal.

In a recent study participants were given one of two milkshakes. Both shakes were identical in total calories and distribution in fats, proteins, and carbs.

The difference? One shake was fast acting carbs the other shake slow acting carbs.

What did they find?

Fast acting carbs not only disrupted insulin (our fat storing hormone) but they also activated craving centers in the brain.

This explains what is happening when we “fall off the wagon.”

Fast acting carbs will affect the same areas of the brain of individuals who are suffering from addiction to alcohol and cocaine.

Break the Craving ➤ Reward Cycle

The fastest way to eliminate cravings and stabilize your metabolism is to reduce fast acting carbs and increase healthy fats, protein, and fiber.

Fast Acting carbs are linked to memory loss, brain fog, and ADD symptoms.

If you are interested in this topic, check out a book written by David Ludwig called Always Hungry.

Conclusion: Fast acting carbs are highly processed and disrupt blood sugar, insulin, and metabolism. Reducing fast acting carbs is the fastest way to eliminate cravings.

Action Step: Add in healthy fats, protein, and fiber to help stabilize blood sugar.

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7 Tips to End Carb Cravings

7 Tips to End Carb Cravings

Published by on October 1, 2018 | Leave a response

Imagine. You’re eating healthy. You’re feeling good.

Then…

3 pm hits. You want something sweet!

Just then…you pass by the donut table in the office. You’ve avoided it all day.

But suddenly…

You crack! Oops…oh no!

Here are 7 tips to gain control over your carb cravings.

Get 7 hours of Sleep: 🛌Lack of sleep causes a hormonal shift in the body which leads to an increase in hunger, cravings,  and poorer choices.

Improving insulin sensitivity is very important when it comes to carb cravings. Magnesium is the nutrient to help with this. Sports Scientists recommend a minimum of 500 mg of magnesium daily.

The best forms of magnesium are glycinate or citrate. Taking it before bed will help you sleep. Using a magnesium oil will help with leg cramps and muscle soreness.

Fix your gut: Everyone has GOOD and BAD gut bacteria. The BAD bacteria feed on sugar. An overgrowth of bad bacteria will skyrocket your carb cravings. Take a good quality probiotic to help increase the GOOD bacteria.

Deal with stress: Cortisol is a stress hormone. The fastest way for your body to deal with excess cortisol is an insulin dump. What causes an insulin dump? Excess sugar! Avoid this cycle reduce stress using a method below.

Stress reducing activities: Prayer, meditation, yoga, leisure walking, and Epsom salt baths.

Try L-Glutamine & 5-HTP These two supplements have been shown to reduce carb/sugar cravings immediately.

5-HTP is a popular supplement to help with depression and anxiety.

L-Glutamine is an amino acid and provides the brain with an alternative source of energy. It also helps with alcohol cravings.

If you are on medications consult with your Dr before adding them in. 5-HTP shouldn’t be mixed with certain meds.

🚫Avoid artificial sweeteners studies show when we consume artificial sweeteners it excites the brain. It thinks sugar is coming. When real sugar doesn’t come in you will begin to crave sugar. You can’t fool your body.

Studies show people who use artificial sweeteners will consume an extra 300 calories daily.

Lean🥩 and Green 🥦stabilizing blood sugar is your best defense against carb cravings. 4-5 meals a day of protein and fiber will help stabilize blood sugar.

Bonus: Out of sight out of mind. If the sweet stuff isn’t around, most of the time you’ll just resist the craving and move on. The momentary weakness will usually pass within 15 minutes.

In summary, if you find yourself struggling with carb cravings check your sleep. You’ll notice cravings are worse when you are running ragged. Other than that add in a few supplements like probiotics, magnesium, L-glutamine, and 5-HTP (check with your Dr of course.) If you find yourself stressed out go for a leisure walk, pray or take an Epsom salt bath.

Read End Carb Cravings Part 2 for more on this topic.

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Simple Fat-Burning Foods: Green Tea

Simple Fat-Burning Foods: Green Tea

Published by on March 4, 2015 | Leave a response

green teaWouldn’t it be nice if there were a simple pill that REALLY burned fat! Imagine sitting around not doing much and melting fat like a Hershey Kiss left in the attic. The truth is, fat loss is a byproduct of getting healthy. It’s fun to fantasize about taking a pill though.

Fat loss doesn’t have to be complicated like some would lead you to believe. However, it’s not as easy as calories in, calories out, either. Over the next few blogs I’m going to give you some fat burning foods that you can add in order to turn on your fat-burning metabolism.

These are not meant to be a magic pill. You will still need to clean up your nutrition and exercise, but these foods will give you an added advantage: like adding soap to the kids’ Slip-And-Slide.

Our first Fat Burning Food is:

Green Tea

I know, I know…you may have heard green tea will help, but most people have no idea why or how much to consume. Keep this in mind: learning is doing (taking action). If you know something but you are not taking action, then more than likely you are unclear on some details.

Most believe that green tea helps with fat burning because of the caffeine. Studies show that patients received the same metabolism-boosting qualities from consuming decaffeinated green tea. It’s actually the antioxidant found in the green tea called catechin that has been proven to help burn fat and lose weight mainly because it turns on or stimulates brown fat.

Brown fat is a buzz-word you may have heard about recently. This is a type of fat that burns fat. Brown fat is a high-energy fat that burns calories for heat instead of storing them as fat. A breakthrough study done in 2012 gave overweight patients green tea catechins in supplement form and the results were truly jaw dropping.

Overall it:
Lowered blood sugar and insulin levels
Lowered blood pressure
Lowered bad cholesterol (LDL)
Raised good cholesterol (HDL)

These are all results that you want to focus on if your goal is to burn fat and improve your health.

Action Plan

• Consume green tea three times a day
• Look for a good quality organic green tea
• Try different flavors to prevent boredom
• Try supplementing the catechins instead of drinking so much tea

Be on the lookout for your next Fat Burning Food!
Have a Fit Day!

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