Showing posts with label Healthy Eating. Show all posts
Showing posts with label Healthy Eating. Show all posts
Wednesday, 6 September 2017
Thursday, 17 August 2017
The Top 3 Foods Registered Dietitians Eat Daily To Keep Their Guts Healthy
The Top 3 Foods Registered Dietitians Eat Daily To Keep Their Guts Healthy Hero ImageRegistered dietitians are some of the healthiest people we know—after all, they've devoted their lives (and years of study!) to learning everything there is to know about eating well. It's no surprise that their daily diets are packed with inflammation-busting, gut-healing ingredients. We reached out to the top R.D.s in the country to find the top good-for-your-gut ingredients they eat every single day. Here's what they said:
1. Sauerkraut.
By far the No. 1 thing R.D.s referenced was sauerkraut and other fermented foods. "I try to incorporate as many probiotic foods as I possibly can into my diet to keep my gut healthy," explains Leah Silberman, R.D. and founder of Tovita Nutrition. "I love to eat sauerkraut. I love fermented foods and how they are a source of natural probiotics, so I try to order kimchi and get pickles with my food whenever possible," says Alanna Waldron, R.D. and founder of Eats Real Food, while Miranda Hammer, R.D. and Crunchy Radish founder, notes that "fermented foods like sauerkraut, apple cider vinegar, and cultured dairy like yogurt and kefir contain beneficial bacteria that help to create a healthy environment in your gut. A strong amount of beneficial gut bacteria can help assist with not only supporting smooth digestion but overall health."
2. Bone broth.
Courtney Swan, who has her master's in nutrition and is the founder of Realfoodology, recommends bone broth and/or collagen powder. "Bone broth and collagen contain healing properties for the gut that help 'seal' and heal the gut. This is especially helpful for people suffering from leaky gut or other digestive disorders," she explains. Diana Rodgers, the R.D. founder of Sustainable Dish, further explains. "Bone broth is rich in minerals, collagen, gelatin, glycine, proline, glutamine, and glycosaminoglycans (GAGs), which are all important for maintaining a healthy gut. Thirty percent of the protein in our body is made of collagen, which builds the tissue that lines the GI tract. Low levels of collagen have been associated with inflammatory bowel diseases. Drinking broth or supplementing with collagen can help keep your intestines working well, which means better nutrient absorption."
3. Fiber-rich foods.
Fiber-rich foods are filled with prebiotics, which are, according to R.D.s, as important as probiotics for optimal gut health. "Prebiotic foods are essential for gut health because they provide food for the probiotic bacteria to feed off of," explains Jessica Cording, R.D. and founder of Jessica Cording Nutrition. "Ideally, you want a balance of soluble fiber (found in foods like oats, barley, certain fruits like apples and pears, veggies, nuts, and beans, among others), which attracts liquid to form a gel-like substance and crest stool bulk, and insoluble (the hard-to-chew parts of fruits, veggies, whole grains, etc.), which moves things through the GI tract.
While food is incredibly important, McKel Hill, the R.D. behind Nutrition Stripped, cautions against forgetting lifestyle factors. "A healthy gut extends beyond eating fiber-rich whole foods and keeping our inner ecosystem balanced, i.e., probiotics, prebiotics, and 'bad' bacteria in check," she says. "It's important to also keep in mind the importance of managing stress, sleeping well, exercising, and adding in gut supportive supplements or functional foods if needed to address inflammation, gut permeability, or food intolerances/allergies."
https://www.mindbodygreen.com/articles/the-best-foods-to-eat-daily-for-gut-health
Monday, 12 June 2017
What To Do When You Eat Healthy But Can’t Lose Weight
“Help! I can’t lose weight even though I eat real food. Most of my meals include lean protein and lots of veggies. The other foods I eat are fruits, low fat dairy, nuts, beans, and whole grains. I rarely eat sugar or junk food. Why can’t I lose weight?”
That’s an email from a reader of this website, and I’ve received countless ones like it. Many clients make a similar statement at the beginning of our working relationship about eating right but not being able to lose weight. The first course of action I tell them to take: “For the next week record everything you eat and drink; nibbles, tastes, and sips count. You don’t need to record the calories, just what you eat. For example: chicken breast, mixed veggies, a handful of M&Ms, and a cup of green tea, or whatever the case may be. Record every item.”
A week of this practice leaves many flabbergasted. Turns out they in fact do not eat the way they proclaimed in the initial email/conversation. A sleeve of Girl Scout cookies snuck its way onto the list, several slices of pizza, daily trips to the candy bowl at work, a bottle of wine on Friday night followed by a pint of ice cream, and the occasional 20-ounce soda appeared on the food log.
Sometimes people forget, or simply omit, certain foods and drinks from memory. By recording everything for a week, they see their food and beverage consumption in black and white, so there’s no denying what’s really going on.
This is why one of the first steps I recommend for someone who claims to have trouble losing weight is to record their food and drink intake for a week to get an idea of their average consumption (this works for building muscle and improving overall health, too). This hard data provides a framework going forward. How do you know what to correct if you don’t know where you need the most improvement? The food log provides this answer.
This exercise is not meant to conjure feelings of guilt for the foods you eat. Using the example from above the woman was quick to declare, “I feel terrible about myself and how much I failed” when sharing the food log with me. The purpose of the food log is to make you aware of what’s going on. This is a judgement-free exercise. We see what’s really happening (via the food log) and decide on the simplest changes to implement first.
My response when she declared to have “failed” was: “No, you didn’t fail and you shouldn’t feel bad. We have data and know what’s going on. Now we can make simple changes so you can get the results you want.”
Here’s what we do.
Having Trouble Losing Fat? Try This.
If you’ve tried counting calories and other typical diets, you may want to try this simple approach. More often than not, it works.
Step 1: Track everything you eat and drink for the next week. Do this during a typical week; for example, don’t do this if you happen to be traveling or on vacation. You want a picture of an average week of eating.
Step 2a: Using the results from the food log, identify the simplest changes to make that will lead you in the right direction (e.g., fat loss). Perhaps you realize you eat processed foods and snacks at lunch during the week. A simple change would be to take a real food lunch to work each day, and bring healthy snacks (e.g., nuts and fruit, Greek yogurt, etc.) to keep on hand too.
Convenience oftentimes (i.e., most of the time) wins over what’s “best,” so set yourself up for success and have good stuff within easy reach.
Step 2b: Get enough protein. Build your meals and snacks around a good source of protein, and aim for .7 to 1 gram of protein per pound of bodyweight each day. (If you’re obese use that guideline for a lower bodyweight you’re trying to attain. E.g.: if you weigh 230 pounds and want to get to 180, use 180 to calculate the .7-1 gram guideline.) You’ll have to track and count this at first, but after a couple weeks you’ll know how much protein the foods you eat most often have and it’ll be much easier.
Step 3: Implement the changes from Steps 2a and 2b, and keep another food log for a week or two. This way, once again, you know exactly what’s going on. Ideally you’ll have successfully practiced the simple change from 2a and increased protein intake every day of the week.
Helpful tip: I’m not suggesting you should avoid your favorite not-super-healthy foods (I despise labels like “cheat” or “dirty” — there’s just food) because that oftentimes leads to binge eating or disordered eating habits (and I know from years of personal experience with both). You can still enjoy things like pizza or ice cream or whatever you enjoy most. Either enjoy those foods less frequently and/or control the portions.
For example, I used to order a small pizza and eat the entire thing. Now, I split a small pizza and have a salad on the side. This way I’m still enjoying a favorite food, but not in the unnecessarily large quantity I used to. It’s not about depriving yourself and trying to be super disciplined and avoiding certain foods — just be smart and keep things simple by limiting the frequency you eat them, or decrease the portions.
Are you the kind of person who wants something sweet every day? Find ways to indulge your sweet tooth by either a) limiting the portion size as discussed above or b) choose lower calorie substitutes. Pay attention to the term “lower calorie substitute” and notice I didn’t say “healthy.” A lot of “healthy” dessert recipes still have the same number of calories (sometimes more) than the “unhealthy” foods they replace.
Some argue the Justin’s option is “better for you,” but the calories are the same. Don’t let marketing or nutrition gurus fool you into believing the “healthier” version will help you lose fat and improve your health. Even though you may be eating better-for-you foods with the “healthier” options, calories matter when weight loss is the goal.
An example for lower calorie substitutes: swap out ice cream for a pudding cup or a few squares of chocolate, or whatever the hell your taste buds prefer. Drink your favorite diet soda to appease your sweet tooth. Lately I’ve been wanting to chow down on cookies and ice cream; while I enjoy these foods once or twice a week, I don’t want to get in the habit of eating them every day. I’ve been drinking a calorie-free soda a few times per week and that tames my current sweet tooth. (Diet soda may increase the craving for sweets for some people, but for others, like me, it’s nice when I want something sweet.)
Nutrition can be simple, if we allow it to be. It doesn’t have to be a stressful all (eat “perfectly” all the time) or nothing (slip up and then continue to make poor choices because you “screwed up anyway”) mentality.
The goal with nutrition should be to develop long-lasting, sustainable behaviors. The changes you make today need to be changes you can continue to practice a year from now. This way the improved body composition and health results you achieve next month will be maintained next year. You can count calories or macros or use traditional dieting methods if you prefer, but if you’ve tried those methods to no avail or want to try something simpler, give the alternative above a try for a few months and see what happens.
Note: want more detailed nutrition information than I provide here? Go to those who know their stuff: Precision Nutrition, Alan Aragon, Leigh Peele, Georgie Fear.
Related Article: 5 Health and Fitness Principles That Don’t Suck
What About People Who do Eat Healthy And Can’t Lose Weight?
Rarely, in my experience, has someone actually eaten nothing but meat, veggies and fruits, whole grains, and other real foods as shown via a food log and claimed they couldn’t lose weight. If this did happen it was usually because they were eating larger-than-realized quantities of calorie-dense foods like nuts, nut butters, and things like coconut oil (there’s this current obsession with coconut oil being deemed a “superfood” and some women are convinced they need to put it on, and in, everything).
If this is the case — someone is eating mostly real food but can’t lose weight* — I look for the simplest solution, and this one seems to work well: reduce the amount of fat-dense foods (put a serving size of nuts in a bowl instead of eating from the container, for example); omit fat-dense foods (stop putting coconut oil on everything, for goodness’ sake); swap a fat-dense food for a protein-rich food (Greek yogurt instead of full-fat cheese). These are simple ways to reduce calories, thereby allowing weight loss to begin.
And if by some chance you’ve been convinced to put butter and coconut oil in your coffee — stop doing that. Boom. You just eliminated hundreds of calories from your daily intake. (And avoid such health and fitness bullshit going forward.)
*Note: if you have unexplained weight gain, weight loss, or reducing calories isn’t producing weight loss, go see your doctor. Get blood work and see if there’s an underlying issue that needs to be addressed.
Another Option: Stop Focusing on Weight Loss
Guess what: you don’t have to focus on losing fat. You can focus on something else like, oh, I don’t know, getting stronger and eating things that make you feel great. Instead of thinking about all the foods you “shouldn’t” eat focus on the abundant variety of awesome foods you can eat. Instead of looking at exercise as a means to just burn calories it can be something you do to feel awesome and unleash your body’s potential.
Believe it or not, fitness doesn’t have to be about getting abs, a rounder butt, torching fat, or fixing flaws. I’m not saying those goals are bad — you should do whatever the hell you want with your body — but those things can be a means to an end instead of an end themselves. In other words: make getting stronger in the gym a priority and eating more of the things that are great for you the focus in the kitchen. Allow weight loss to be a side-effect.
http://www.niashanks.com/eat-healthy-cant-lose-weight/
Saturday, 22 April 2017
Thursday, 6 April 2017
Foods For Better Concentration
Do you wake up feeling sluggish and full of fatigue? Is it a struggle to concentrate on a task longer than a few minutes? If you found that you are not able to concentrate on your work, keep in mind that you are not alone in this problem. In fact, an inability to concentrate is a common problem among people all over the world.
We all know that concentration is very important in our daily life. It is one of the main factors for success in all areas of life. We are what we eat, and if you stock up on foods rich in nutrients that fuel the brain with its essential vitamins, you’re more likely to reap the brain-boosting benefits.
Making the right choices in diet can help improve your concentration. Here are some foods to help with your concentration levels:
1. Avocado
Avocado is a source of healthy fats that stimulates circulation, which is important for the normal functioning of the brain. Avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
2. Fish
Fish like sardine tuna, salmon, herring and mackerel contains omega 3 fatty acids, crucial for maintenance the nervous system, also sardine is rich in iodine, which maintains mental clarity.
3. Whole Grain Foods
Wholegrain foods are excellent sources of dietary fiber and vitamin E that is required for improving the memory. Vitamin E can be found in: green leafy vegetables, whole grains, eggs, rice and in pumpkin seeds. Also wholegrain foods improve circulation and keep the level of glucose in the blood. So it is important to eat breakfast (breakfast that include whole grains) because glucose is the key to concentration.
4. Cranberries
Cranberries contain high doses of antioxidants that protect the brain from some of the free radicals that can cause loss of coordination and memory.
5. Caffeine
Caffeine stimulates brain activity, but if you consume in moderation. Caffeine can energize and help you focus and concentrate. Caffeine can be found in coffee and dark chocolate. However, too much of coffee intake may increase the risk of heart disease so limit your coffee intake to three cups a day or less.
6. Berries
Berries contain antioxidants that protect neurons from damage to the brain and create receptors for communication between brain cells. Berries also protect brain cells from free radicals and lessen the occurrence of brain disease. Blueberries contain vitamin C that stimulates mental activity.
7. Seeds
Did you know that pumpkin seeds are rich in Zinc which is useful for our brain? This mineral is known to enhance memory and thinking skills. A handful of pumpkin seeds provide the recommended daily zinc allowance.
8. Sage
Sage has a reputation as an ally of the brain and memory, it is recommended sage oil, which will fit in your diet.
9. Broccoli
Broccoli are excellent source of vitamin K. Broccoli contains enough vitamin K needed to better the condition of your brain, avoid brain diseases and boost brain activity.
10. Tomatoes
Tomatoes contain anti-oxidant called lycopene that protects your brain cells against damaging free radicals. Lycopene acts as a layer of protection and can also prevent dementia and Alzheimer’s disease.
http://www.healthyfoodhouse.com/foods-for-better-concentration/2/
Wednesday, 5 April 2017
Eat Worry-Free Before Bedtime – Foods To Eat Before Bedtime Without Gaining Weight
Instead of filling yourself up with some unhealthy snacks, a sandwich or some chocolate, you should better follow some of these advices before you stress your stomach.
http://www.healthyfoodhouse.com/eat-worry-free-bedtime-foods-eat-bedtime-without-gaining-weight/
Oatmeal with some milk is the best choice before going to bed. Yes, maybe it does not seem like the most delicious meal in the world, but it will keep you full. In addition to this, oatmeal contains enough carbohydrates that release serotonin, which will help you calm and fall asleep easier.
You can also eat some low-calorie cheese. Magnesium found in cheese will keep you calm and it will also provide a high-quality sleep. By adding some crackers or double-baked bread, you are ready to go to bed.
Nuts have the similar effect, since they are rich in magnesium, so before going t bed, have some walnuts, almonds and peanuts. Of course, do not eat too much.
Similar to these foods, there are some drinks providing the same effect, such as sour cherry juice. By consuming 2 cups a day, one in the morning and one in the evening, you will increase melatonin levels, responsible for better sleep.
Finally, the world’s oldest recipe - a cup of milk. Milk contains tryptophan, an amino acid known for its benefits regarding the good night’s sleep.
http://www.healthyfoodhouse.com/eat-worry-free-bedtime-foods-eat-bedtime-without-gaining-weight/
Monday, 13 March 2017
Sunday, 12 March 2017
12 Healthy Foods That Fill You Up Best
We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.
When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.
The question is, which foods flip that switch?
In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.
“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.
Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”
“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”
Seek out these 12 nourishing basics to get your healthy fill:
1. Beans
Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.
2. Broccoli & Other Cruciferous Vegetables
“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”
3. Canned Tuna
“Canned tuna is one of the most underrated foods out there,” says Ansel. “A five-ounce can give you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.”
4. Chia Seeds
“Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours,” says Ansel. She recommends swirling one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.
5. Chicken
“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”
6. Eggs
“Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think,” says Ansel. “One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.”
7. Greek Yogurt or Skyr (Icelandic Yogurt)
Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.
8. Oatmeal
“Oatmeal contains a soluble fiber called beta-glucan,” says Glassman. “This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.”
9. Nuts & Nut Butters
“Nuts and nut butters are satiating due to their protein and fiber,” says Jackie Newgent, RDN, author of “The All-Natural Diabetes Cookbook.” “Plus, they can provide satisfying crunch, creamy texture, and rich flavor!” Glassman suggests adding a small amount of natural peanut butter to oatmeal to deliver healthy fats and “give your sweet tooth a fix.”
10. Potatoes
Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. “Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits,” says Guyenet.
11. Quinoa
“Quinoa supplies both protein and fiber,” says Ansel. “And, unlike most other grains, it delivers complete protein.” Use in place of rice or pasta for better filling power.
12. Ricotta or Cottage Cheese
“A quarter cup of either provides a whopping 7 grams of protein,” Ansel says. “Try instead of cream cheese on a whole-wheat English muffin or bagel.”
http://blog.myfitnesspal.com/12-healthy-foods-fill-best/
Friday, 10 March 2017
Monday, 6 March 2017
Saturday, 4 March 2017
Thursday, 23 February 2017
YOU SHOULD NEVER EAT CUCUMBERS AND TOMATOES IN THE SAME SALAD!
The only criteria people have for a salad is mixing together some tasty ingredients, but despite the flavor, there are also other things to consider. Some ingredients don’t go together in a salad, such as a combination of tomatoes and cucumber. Each of these vegetables has different digestion time, and according to Ayurveda, we must know the exact digestion time of each food we eat before mixing ingredients together.
Combining ingredients that have a fast and slow digestion is not a good idea as the lighter ingredient will end up passing in the intestine just as the first one is completely digested. This will result in fermentation of the food in your stomach that may poison your whole body. It will lead to slow digestion and fermentation of sugars and starches, and won’t allow you to enjoy your meal as you should. Besides this, the process of fermentation can also cause gasses, swelling and pain in the stomach as well as intestinal problems.
Cucumbers and tomatoes are not compatible with each other and should never be consumed together. When they reach the stomach and the process of fermentation starts, the acid released in the abdominal cavity for digestion can cause numerous digestive problems. Here are some other food combinations you should never try:
- Eating fruit after meals is not a good idea – fruits need a lot of time to be digested and should never stay long in the stomach. Eating them after a meal will result in “wine” in your stomach that can lead to acid reflux and other digestive problems.
- Mac and cheese is a popular meal in the USA, but one that should be avoided nonetheless. Macaroni are rich in starch, which has a different digestion time than protein, so the delay will lead to inevitable fermentation and further digestive problems. The same goes for macaroni and meat.
- Meat and cheese omelet is a favorite meal of millions, but you should avoid putting too much protein on the same dish. Choose only one type of protein per meal.
- You should never mix bread or noodles with orange juice as the acid content required to digest the juice can destroy the enzyme responsible for starch digestion.
- Vegetables and cheese is another no-no combination – eating it will only result in bloating.
- You should never eat melon and watermelon together, as these fruits are meant to be consumed alone, not in combination with any other fruit.
- Many people love eating bananas and milk, but this combination will significantly slow down your digestion.
- People usually add fruit to their bowl of yogurt for breakfast, but this combination will slow down your digestion and harm your intestinal flora. This especially goes for adding pineapple to your yogurt, which boosts the active ingredients that cause food poisoning.
http://www.healthylifeidea.com/probably-didnt-know-never-eat-cucumbers-tomatoes-salad/
Saturday, 18 February 2017
The 10-Day Sugar Detox Diet (To Reset Your Body and Brain)
If sweet is sweet then what is sugar? Diabetes, cancer, dementia, depression, acne, infertility, heart disease. Doesn’t sound too sweet.
According to some researches, the average American consumes about 152 pounds of sugar a day.The average American man weighs 195.5 pounds, the average American woman weighs 167lbs. In the 1960s the average American man weighed in at 167lbs and the average American woman at 141lbs.
The Big 10
It is very interesting that, more than 600 people tried out Mark Hyman M.D’s diet, and they lost 4000 pounds in 10 days. The question that everyone should ask themselves is, when was the last time you lost 7 pounds in less than two weeks? And how hard did you work? This diet promises no cravings, no bland foods or boring diet, no deprivation-simply rewire the way you think about food. The diet was created by Dr. Hyman to be full of sugar addiction-reversing foods that will reset your body and brain and let cut sugar from your diet and regain your life.
10-Day Detox Diet
Here are the top 10 big ideas for detoxing from sugar and refined carbs that will work for you in just 10 days.
Decide To Detox
Cold Turkey
An alcoholic cannot have “just one drink”, the same is for you. You just have to stop. Stop eating all forms of sugar, all flour products, and all artificial sweeteners because they slow metabolism, spike cravings and store fat. For 10 days you will avoid any foods that come in a box, package, or can that have a label. Instead stik to real, whole, fresh foods.
Don’t Drink Your Calories
Liquid sugar calories are worse than solid food with sugar or flour, according to Doctor Hyman. It is proven that, one can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent.
Protein Power
Protein helps balance blood sugar and insulin levels by being a “carb-free” source of energy. Start the day with whole farm eggs or a protein shake. Use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein at every meal. Protein helps you stay fuller longer because it breaks down more slowly while delivering the energy we need. 4-6 ounces – about the size of your palm – is the average serving size.
Unlimited (Good) Carbs
You can eat all of veggies-just not the starchy ones like potatoes, sweet potatoes, winter squash or beets. But feel free you eat as many greens, broccoli, cauliflower, kale, asparagus, peppers, green beans, mushrooms, zucchini, tomatoes, and artichokes you like for 10 days.
Fight Sugar With Fat
Fat makes you feel and look full. It also balances blood sugar and is a necessary part of your cellular structure.
Prepare For Emergencies
A maze of fast food joints and vending machines will have anyone’s head spinning, especially when blood sugar levels are dropping. Dr. Hyman weighs in:
“You need an Emergency Life Pak. I have one with me all the time, filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine: Packets of Artisana nut butters and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey jerky, a can of wild salmon or sardines and unsweetened wild blueberries.”
Distress or De-Stress?
The stress hormone, cortisol, makes you feel hungry, and it causes belly fat storage, and can lead to type 2 diabetes, taking deep breaths activates the vagus nerve which shifts metabolism from fat storage to fat burning, and quickly moves you out of your stress state. Just follow Dr. Hyman’s Five Deep Breaths exercise:
“Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!”
Douse Inflammation
The two hidden food sensitivities that most people have, are gluten and dairy. Most people crave these allergens. They may be tough to quit, even for just 10 days, but give it a shot and you’ll see you have renewed energy and relief from cravings.
Sound Sleep
College students were deprived of just 2 of the recommended 8 hours of sleep. This led to a rise in hunger hormones, a decrease in appetite-suppressing hormones and huge cravings for refined sugar and carbs. When you don’t sleep you look for energy, and reach for high-sugar products that give you a boost, and a crash. Sleep is the best way to ensure cravings are kept at bay.
http://gofitstayfit.com/10-day-sugar-detox-diet-reset-body-brain/
Wednesday, 15 February 2017
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