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Let’s talk ways to decrease sugar cravings! Because eliminating sugar from your diet is one of the simplest and quickest ways to improve overall health.
Any time you eliminate sugar from your diet, whether just getting rid of processed sugar, switching to clean eating or going full on paleo, you’re going to start craving it. Even though it’s terrible for you, you’re body is used to all those refined simple carbs; your taste buds are accustomed to sweet flavors and your emotions are all wrapped in sweet things making you happy.
It’s a hard cycle to break.
The good news is that it doesn’t last long. If you’re committed and make it through the first few days, those cravings will diminish and then vanish altogether. It gets a lot easier to eat healthy if you stick to it.
And it doesn’t all have to be tortuous deprivation. Even if you’re eliminating all simple carbs, not just processed sugar, these tricks can satisfy your body, your taste buds and your emotions. You’ll be clear of the cravings before you know it.
Written by Coach Connie,
Lifestyle Health Mentor
When we think of the word “fat”- We remember back to our parents and grandparents using lard for everything they made or putting a huge slab of butter on bread. Back then, we didn’t think anything of it when we were eating fat, whether it was good or bad for us. We just thought it was part of our diet.
Today, no matter where you look – you see news reports saying eat this fat but don’t eat this fat. We’re always trying to find the lowest fat diet. It almost seems as if we all need to be scientists just to figure out what should we eat. So let’s take a look at what polyunsaturated fat is, why it’s good for us and what should we consume to achieve the full benefits.
So, what is polyunsaturated fat and how does it affect our health? It is found in animal and plant foods, which is known as one of the healthier fats, together with monounsaturated fat. The biggest thing to remember is that we want to add in polyunsaturated and monounsaturated fat, which will be replacing saturated fats, commonly found in red meat, butter, cheese, and ice cream; and trans fat, which are unhealthy fats found in partially hydrogenated oil, that could increase health problems such as risk for heart disease. When you reduce the red meat and butter intake, substitute them with fish, beans, nuts, and healthy oils rather than refined carbohydrates. That’s why adding polyunsaturated fats into your diet can help lower your bad cholesterol (LDL), which causes your arteries to become blocked or clogged. It can contribute vitamin E to your diet, which is an antioxidant. By adding more of this healthier fat into our diets, it can boost your overall body, mind and soul, along with your waistline. Now isn’t that a bonus.
This type of fat includes omega-3 and omega-6 fats (EFA’s), which are essential fatty acids that helps our brain function and cell growth. We need to supplement these EFA’s through our food, since our body does not produce this on its own. They protect our heart because they contain EPA and DHA. They lower the risk of fatal heart attacks and sudden cardiac death caused by electrical problems that occur in the heart. By consuming fish, it may reduce the risk of stroke too and keep in mind, it contains vitamin D, healthy proteins, selenium, and other nutrients. It is recommended that you consume at least two 3-4oz servings of fish and seafood, including one serving of oily or dark meat fish per week. As for vegetable oils, it is recommended that you consume 5-6 teaspoons per day, which includes oil found in foods.
Lately, all you hear about is coconut oil or palm oils. Are they really better for you? Well, according to the AHA, there is no real known evidence as of now so, they recommend to stick to vegetable oils, because of the overwhelming evidence they are good for the heart.
So, how does the omega-3 and omega-6 fats work to our benefit?
There are several foods that are recommended as part of the polyunsaturated fat category:
So, what if you don’t care for fish or have a fish allergy? According to the American Heart Association, you may want to supplement with over the counter fish oil capsules. Keep in mind, they are not regulated by the FDA. Most capsules carry about 200-400 mg of EPA plus DHA, which should be sufficient for most people. As always, consult with your doctor on a higher dose requirement. Some capsules leave an aftertaste or cause burping, so it’s best to choose the burp free option when choosing the right fish oil capsule.
Please note: As I always say, all in moderation, because eating too much of this type of fat can lead to weight gain, which contains 9 calories per gram. Carbohydrates and proteins carry half of that amount of calories, so just be aware of your consumption amount.
So, how does this compare to my daily healthy plate regimen? It is recommended to allow no more than 25%-30% of fat in your daily calories, of which should be from the polyunsaturated and monounsaturated groups. Keep in mind, limit the other fats, such as saturated fat to less than 6% of your daily calories.
Should we really have to read every label to see what type fat is in the product? Yes, because as stated, there are good and bad fats, so by knowing what to look for when purchasing the product will only benefit your health in the long run. Of course, keep in mind, that when food manufacturers lower fat, they usually substitute it with carbohydrates from sugar, refined grains, or other starches. These are digested faster in our bodies, which affects our insulin and blood sugar levels. This can result in weight gain and diseases.
As always, consult your health professional on any health concerns or questions.
I hope this article finds you in good health.
Sources:
https://medlineplus.gov/ency/patientinstructions/000747.htm
https://healthyforgood.heart.org/Eat-smart/Articles/Polyunsaturated-Fats
https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
http://www.anneshealthykitchen.com/top-30-foods-high-in-polyunsaturated-fat/
Try to eat as much alkaline forming foods as you can to help loosen the joints, fill your plate with anti-inflammatory foods and steer clear of the archenemies (sugar, shade veggies, processed foods, etc). It doesn’t always work for everyone but it definitely provides relief for me.
A quick breakdown of these foods and why they’re great to help inflammation:
Flaxseed: Has omega-3 fatty acid which helps inflammation.
Green tea: Contains anti-inflammatory polyphenols.
Turmeric: High anti-inflammatory properties due to its curcumin content.
Cantaloupe: Has anti-inflammatory phytonutrients.
Avocado and walnuts: Contain anti-inflammatory fatty acids.
Lemon: Has anti-oxident and anti-inflammatory vitamin C.
Berries and Cherries: Contain anti-inflammatory phytochemicals.
Pineapple: High in anti-inflammatory bromelain.
Kale: Has 45 anti-oxident and anti-inflammatory flavonoids.
Garlic: Has high anti-inflammatory sulfer-containing compounds.
Broccoli: Contains anti-inflammatory and anti-oxident phytonutrients.
https://www.yogabycandace.com/blog/2013/6/11/anti-inflammatory-foods
As most of you that know me, know I like to maintain a daily routine. Yes, not all days run smoothly but you do your best. It makes life in the end a little less stressful.
Do you want to get more done with your life? Does there not seem to be enough hours in the day? Do you constantly find yourself behind on all the projects, tasks and jobs you wish to achieve? Just imagine what you could do with increased time and efficiency from an improved daily routine.
Creating your best daily routine. Reasons why (and how) to create an unstoppable daily routine. This infographic is going to help you create the perfect daily routine for success in all aspects of your life.
Have you ever imagined what your life would be like if your days were filled with purpose, productivity and time to enjoy the little things, rather than the chaos, confusion and anarchy that may be part of your life now.
You can make this happen by building a daily routine that perfectly blends your personality with your career and personal obligations.
Unfortunately, it isn’t always easy to stick to a day-to-day ritual. You might be so busy that you can’t add anything else to your crowded schedule. Or you might be following advice that doesn’t match who you are. (Like forcing yourself to wake up at 5 a.m. when you work best late a night.)
So what’s the secret to creating a daily routine that sticks? The answer: Build one that matches your natural energy levels and gives you the flexibility to meet all of your day-to-day obligations.
All you have to do identify these activities and focus on them instead of worrying about time-wasting activities. The great thing about this principle is that, once you’re mindful of it, you learn to focus on the 20% that yields the best results.
Written by Coach Connie,
Lifestyle Health Mentor
Did you know there are over 100 dietary theories out there and that’s just the ones that have been referenced or documented? When we look back on our ancestor’s daily meal habits, we most likely seen meat, potatoes, vegetables and occasionally the dessert daunting us to have a piece. There are so many ways to get our nutrients and diets are the focus of society’s outtake on living healthy.
So what is the right “diet”? There’s a reason there are so many “diets” in reach, but what does each do and how do we know what works and doesn’t. As someone who has been in the health industry for years, I’ve been there. I felt like I was my own test subject to figuring my body out. That’s why no diet works for everyone, we all are different, but knowing what we can have and what our body needs is half the battle.
I started with the “Zone Diet” and then switched to the “Mediterranean Diet” due to changes in my exercise routine and metabolic changes. Once I achieved my goal weight, I wanted to ensure that I would recover more rapidly from exercise by controlling my levels of inflammation, and doing this in a way that allows me to perform at my highest possible level.
Dr. Barry Sears wrote the book on the “Zone Diet” and then almost 20 years later, wrote the book titled, “The Mediterranean Zone”. It has very similar attributes, but unlike the Mediterranean diet, the Zone Diet shifts on view on the healthy eating plate. The Zone diet contains 40% of the calories as carbohydrates, 30% of the calories as protein, and 30% of the calories as fat. This improved protein-to-carbohydrate balance means decreased insulin levels and decreased cellular inflammation. A Mediterranean diet shifts the carbohydrates to 50%, protein goes down to 20% and the fat remains at 30%. That’s why it’s been highly recommended for weight loss and cardiovascular health. Technically, they both have benefits that tie together. Again, depending on our inflammation and metabolic factors and how it affects our insulin responses.
To ensure the best results, time out your meals to help stabilize blood sugar levels and add in physical activity at least three days per week.
An example of a daily meal plan:
The Zone Diet states that a 1/3 of the plate (about 3oz for women and 4oz for men) should be made up of protein, and the remaining 2/3 should be fruits and vegetables – with a dash of monounsaturated oil to finish off the meal.
So let’s clarify, what are the some examples of the right foods and ones to avoid and the pros & cons to the Zone Diet:
Foods to include:
Foods to avoid:
Pros:
Cons:
The Mediterranean diet consists of natural, whole foods such as whole grains, vegetables, fruits, meat, fish, nuts, dairy, and pure oils, and excludes processed and refined foods. The diet includes an abundance of extra virgin olive oil and seasonal fruits and vegetables as well as whole, unprocessed grains. It’s recommended that wine consumption remain at 1-2 small glasses daily, and coffee is consumed moderately for pleasure and mental stimulation.
Now let’s take a look at some of the examples of the right foods and ones to avoid and the pros & cons to the Mediterranean Diet:
Foods to include:
Foods to avoid:
Pros:
Cons:
To put things in perspective, the zone diet is the evolution of the Mediterranean diet. There is no “one–size fits all” diets, but reviewing both methods shows very comparable methods, but unique when comparing our overall dietary guidelines.
Find what works best for your body type and always consult your health professional. I hope this article finds you in good health.
Sources:
Get started with the Mediterranean Diet www.mediterraneandietforall.com
Mediterranean Diet www.health.usnews.com
Mediterranean Diet www.mediterraneandiet.com
The Zone Diet. webmd.com. 6 February 2009
What is the Mediterranean Diet and The Zone Diet? www.Zonediet.com? 21 March 2011
2017 Integrative Nutrition, Inc. Learning Center under Dietary Theories
Healthy Lifestyle – Inside Secrets to Transforming Your Body and Health
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Image via: AHealthBlog
@mentalmindco
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Image via: The United States of Obesity Infographic
Source: HealthyHomestead.com
