FOOD CRAVINGS

The Webster’s dictionary defines a craving as an intense, urgent desire or longing. A food craving therefore is a strong wish for a type of food – solid or liquid. It is an imbalance of sorts that forces the body to long for satisfaction. So what causes these cravings?

It all starts with our lifestyles; what, when and how we eat. A good diet is extremely important to our health and weight and by altering our eating patterns irregularly we send stress messages to our bodies and with it, the instructions to hold on to fat and breakdown muscle to provide fuel. Simply put, we experience irregular blood-sugar swings.

 As we eat or drink, our blood sugar goes up and insulin is released. If refined foods like sugar, white bread, cakes and biscuits or stimulant drinks like coffee, tea or cola are consumed, they will hit the bloodstream quickly. More insulin is then released to deal with this sudden rise in blood sugar. Once dealt with, this level drops, but because the release of excess insulin has been triggered, the levels drop too low and we start to feel hungry again. The HIGHER the blood sugar highs, the LOWER the lows will be afterwards. Excesses in the blood stream not expended as energy turns into fat.

The drop in blood sugar (hypoglycaemia) does two things: creates a physical craving for something sweet to up the blood sugar and triggers the production of adrenaline and cortisol to help to release stores of sugar. This rollercoaster cycle leaves you irritable, causes aggressive outbursts, palpitations, lack of sex drive, dizziness, anxiety, confusion, forgetfulness, inability to concentrate, fatigue, insomnia, headaches and muscle cramps [which ones have you experienced either at home or in the office?]

To control blood sugar levels or unnecessary food cravings, we need to stop comfort or stress eating. This means we produce less adrenaline and less cortisol. Here are a few ways to curb future ‘harmful’ cravings:

1.     STOP DIETING: Eventually, we realise they don’t really work as we weigh much more afterwards. It doesn’t give your body enough fuel to do the jobs it needs to do thus causing cravings. It is simply “energy in” = “less energy out” and this is a biologically unnatural state. Dieting tells your body it’s starving, leading to hypoglycaemia. Yo-yo dieting is equally bad, firstly, it disrupts your metabolism, slowing it down, then maybe after two weeks you try to go back to normal, you will be eating on a slower metabolism as your body needs time to readjust. This gives your body time to pack on the weight. The advice here is to keep your body on an even keel by eating right.

2.     EAT LITTLE AND OFTEN: The idea is to convince your body that food is abundant and it doesn’t need to store extra fat and that it can burn off any excess that is already stored. The trick is to eat three hourly. If you go longer than three hours without food, your body will start to make preparations for going into survival mode, eventually causing cravings due to low blood sugar. Eating little and often has three main advantages: you get your energy back as your blood sugar is stable; your cravings for sweet foods and refined carbohydrate will stop; and your mood will be more positive. Advice: Train yourself to become a healthy grazer. Don’t eat three big meals; eat something small every three hours.

3.     DON’T SKIP BREAKFAST: Many people are stressed out very early in the morning. Depending on where you live, commuting to work or preparation to do so sometimes start off as early as 4am for some; then add school run and you can forget breakfast. The best you get is an on-the-go cup of coffee usually with sugar (and sometimes lots of milk). This is a recipe for failure because once you miss breakfast; your body starts to attack the muscles, breaking them down for fuel. Our muscles are metabolically active and help to burn fat; you therefore won’t want your body attacking them for the much needed fuel to take you through the day. The importance of breakfast can’t be ignored, so the advice is to train yourself to do this (e.g. a sugar-free bowl of cereal or porridge – cut in pieces of fruit or use cinnamon – this gives a steady rise in blood sugar).

4.     ELIMINATE SUGAR AND REFINED CARBOHYDRATE FROM YOUR LIFE: Another step in the right direction is to avoid foods that make your blood sugar rise quickly, that is, eliminate foods that are digested very quickly. Research has shown that eating slow-release foods like wholemeal bread helps to balance our blood sugar, benefit the heart and reduces or prevents diabetes. Examples of slow-releasing carbohydrates are grains (whole wheat, oats, rye, brown rice, barley, maize, millet, and quinoa), beans (lentils, kidney beans, soya), vegetables (exclude potatoes and sweet potatoes), fruits (berries, apples, pears, citrus, cherries).

Please note that our bodies need carbohydrate because it is the most preferred source of fuel. Our brain run on carbs, therefore, the quality of the carb we eat is very important. It is also essential to balance carb with protein in any meal. A low-carb diet is a big no-no as it affects thyroid function by lowering hormones, thus affecting our metabolism.

So what about artificial sweeteners? Saccharin, cyclamate, sucralose, aspartame to mention a few are known to help lose and control weight, but this is a common misconception as they eventually increase appetite (craving and binge eating).

5.     ADD PROTEIN TO EACH MEAL: It is the basic building block for all the cells, muscles, bones, hair, skin and nails. They contain twenty-five amino acids, eight are essential and sourced from food and the other seventeen are made naturally by the body. Our muscles are made from protein, so we need to eat enough (in good balance) to maintain our muscle mass. Protein also helps to control insulin because it slows the rate of digestion, preventing cravings. A high-protein or protein-only diet is dangerous and unhealthy; it causes ketosis, a condition that makes your body literarily eat itself to stay alive due to the absence of carbs. It also causes a high build-up of nitrogen in the body that can damage the liver and kidneys

6.     DON’T EAT ON THE RUN: Doing this gives your body the message that time is scarce, and you are under pressure are stressed. When under stress, your digestive system shuts down and as a result after your rushed meal, you end up feeling bloated and uncomfortable and the food isn’t being digested but just fermenting in your gut. End result is that you are not nourished and will feel peckish quickly thus craving for something fast, quick and sweet. Advice: give your body a different message – sit down and eat your meals as calmly as possible ensuring you chew well and slowly. Snacks may be eaten on the run as they are usually in small quantities and within the three hourly meal intervals. Remember, there is a big difference between hunger and appetite J

7.     CHANGE THE WAY IN WHICH YOU THINK ABOUT FOOD: Start thinking about food and eating in terms of your lifestyle so that enjoyable eating becomes a habit you do every day without a thought. This way you curb food cravings and set yourself up to be healthier with a good chance of preventing serious illnesses later on. Enjoy!

Basic Protocols Of Detoxification

Pollution is a basic fact of life which no one is immune to and though our bodies are wonderfully designed to cleanse itself naturally of the normal waste products of digestion and metabolism, it is not equipped to deal with the additional toxic overload from chemical preservatives, pesticides, poor dietary habits, chemical additives in food, water, cosmetics and household products, pharmaceutical drugs, artificial foods, fumes from your neighbours generator and other forms of toxicity common in our modern lifestyles. This pollution is the major cause of disease, degeneration and shortened lifespan.

To destroy is much faster than to build, therefore a purification process is clearly not as much fun as the pollution process. Most people therefore tend to overlook the importance of detoxification, or they pretend that it is not necessary. On the contrary however, purification of polluted blood and tissues is extremely necessary to preserve health and prolong life. Periodic detoxification is highly recommended to prevent conditions of imbalance that permit germs to breed, tissues to degenerate, and cancer to develop. It is probably the single most effective measure you can take to protect your life and it is also the best cure for most of the debilitating conditions common to us these days. It is important to learn about the process of detox before embarking on one as this will help you make up your mind on what to do.

The three protocols are as follows:

1.       Flush out acids: from the lymphatic system, blood and other bodily fluids, all of which should be slightly alkaline. Most toxins in the body are acidic and as every cell in the body is served by the blood, a polluted bloodstream carries little or no nourishment and is so saturated it cannot efficiently fulfil its function of carrying away cellular wastes. It is important to drink enough water daily, especially during a detox to help neutralise, dilute and flush away large amounts of toxic wastes the process releases from tissues throughout the body.

2.       Restores pH Balance: The pH value is a standard measure of acid/alkaline balance. Each of the vital bodily fluids (blood, lymph, and bile) has a specific pH at which it functions best except for the stomach fluids. The pH of blood is between 7.3 to 7.4, a drop to 7.1 or a rise to 7.5 leads to severe imbalance that can be fatal.

pH balance is so important it affects the functions of some of the vital organs. In the heart for instance, acid waste drastically reduces the blood’s capacity to carry oxygen and this can overtime cause damage to the heart leading to deterioration of heart muscle. For the lungs, breathing saturates the bloodstream with fresh supplies of oxygen (supports alkalinity) while removing carbon dioxide (supports acidosis). Polluted blood cannot absorb and carry sufficient oxygen from the lungs resulting in oxygen deficiency and paving the way for germs and tumours to develop. The liver’s job is to filter toxic wastes from the bloodstream and produce alkaline enzymes the immune response and other vital functions depend on. Constant pollution of the blood leads to the liver being overloaded with acid wastes and toxic debris and this eventually impairs its ability to filter acids from the bloodstream. The body then starts depositing toxic wastes into the joints and other tissues, causing arthritis and tissue toxicity all over the body. The kidneys help to filter acid wastes from the bloodstream, processing about one litre of blood per minute. Excess acid wastes corrode the delicate tissues in which the blood filters through and this can cause kidney stones and inflammation of the bladder and urinary tract.

3.       Cleans out the drains: The skin, lungs, kidney, bladder and colon are our organs of elimination and during a detox, they tend to work overtime to process and excrete all the accumulated toxic wastes released from all over the body.

Therefore during a detox process, proper care of these organs is necessary, for instance,  for your skin, have a herbal steam bath or hot bath with Epsom salt and essential oils. For the lungs, do a lot of deep breathing exercises. For the kidneys and bladder, drink lots of herbal teas and water and lastly, take care of the colon after the detox by having a colonic irrigation or embarking on a herbal colon cleanse program.

Finally, to have a good and effective detox process, set aside three to seven days and ensure you are not upset or annoyed, simply do your best to remain calm and do not interrupt the process. Avoid watching violent movies or listening to loud music as these pump stress hormones into the bloodstream. There are many detox processes and I am certain by now, some of you will embark on one. Have fun as you CLEAN OUT, TUNE UP AND REBALANCE.

Exercise That's Best For You

We all know exercise is best for us, but how many of us really do get down to doing it? It takes a principled, focused and determined person to stick with the program. I know of a gentleman who religiously exercises daily that it’s now second nature, like breathing in oxygen and a big kudos to him. I hear well deserved words of praise and admiration from people checking out his V-shape and toned body, oohs and aahs of “oh, you look so wonderful” ,“how did you do it?”, “amazing, great job”, but how many can do the hard work that comes with the terrain. Nothing good comes easy, but if we stop to think of the long term benefits, especially when we are much older, I would say it is a culture well worth it.

Some benefits of exercise include; great heart health, stronger bones, improved function of the immune system, release of the ‘feel-good’ chemicals (endorphins) in the brain, good bowel movement, increase in muscle mass which in turn burns calories,  prevention and reversal of  insulin resistance, reduction in blood sugar and of course good body shape. So, why aren’t we making it a priority? It is important to note here that we shouldn't get too hung up on our weight – we want to lose fat, not just weight. A kilogram of fat takes up about five times as much space as a kilogram of muscle. So as your fat levels decrease, your muscle mass increases and you will begin to look slimmer, but you will still be at the same weight.

If you go on a severely restrictive diet, and I dare say there are many out there now, your body goes into survival mode. This is a stress in itself and your body will go all out to hold on to body fat for protection. No doubt, you will lose weight, but it will mainly be muscle and water and some fat. Muscle is metabolically active and needs fuel (calories) to maintain it. Therefore, the more muscle you have, the more calories you consume and more fat you will burn. Note of caution: Do not over eat! There you have it, I have given the secret to why men find it easier to lose weight faster than women – they have more muscle! Also the male hormone, testosterone helps them build muscle faster through exercise. So next time you see a fat man, you can immediately guess that fitness in not his forte and oh what a sheer waste of testosterone (men…that was a joke). Exercise alone cannot do the job, it will make a big difference though, but making lifestyle changes does really get the job done.

So we need two types of exercise: cardiovascular and resistance training to burn off fat and build muscle. Cardiovascular only helps burn fat eight hours after exercise while resistance training continues to burn fat even when you are asleep. Our bodies are very clever and it quickly adapts to exercise. So if after four weeks you start to get discouraged, it means your body is more efficient and uses less energy to perform the same activity. The trick is to continually change the type of exercise or increasing your intensity, for example, walking to running to cycling etc.

Exercise types are general aerobics, dance aerobics, yoga, Pilates, t’ai chi, weight training, press-ups or lunges.  The aim is to get exercise into your life not turn you into a fitness freak. If you have not exercised for a while, join a gym in your area where you’ll be made to start off very gently and build up gradually. Following these tips will help: warm up for about five minutes; always cool down after exercise with stretching movements; choose an exercise routine that fits in with your life; if you plan on exercising in the evening, do it straight after work, think ‘activity’- walk up the steps instead using the lift at work; plan walks with friends or family; go for a brisk walk with your dog; get yourself a slimmer you photograph to spur you on. Try this exercise routine for three months. Remember to record your measurements as you go along and reward yourself handsomely (not with a large bowl of blue bunny ice-cream – oh no!) when you achieve your goal. GOODLUCK!

Stress

Hello there! Hope you had a good week and ready to face this one head on? Kudos to you! Or did the week just stress you out, our environment not helping matters and you are not really looking forward to Monday? Whichever the case, this article will encourage and spur you onto a productive end.

Last week, we identified that fat around the middle is more dangerous. The major reason why fat targets the middle is because it is close to the liver where it can quickly be converted back to energy if needed; that area  has four times more fat cells than what you have all over the body and this puts you at higher risk of coronary heart disease because there is  more fat being dumped into your blood stream which gets pumped to your heart faster due to proximity.

Apple or Pear

Welcome to the maiden edition of the health and wellness corner and boy, what a topic to start off with J I am all excited and hope you are too.

So, what’s the 411 on apples and pears you would ask? Apples and pears describe body shapes. Are you an apple or a pear? Some might say they are neither, but the majority of us fall into either of these two categories. It simply refers to the fat distribution in our bodies. Fat mostly in the middle makes us rounded in the torso while fat around the thighs, presents a more rotund figure in that area. Individuals vary enormously, and women naturally carry more fat than men. We however, all tend to carry more fat as we get older, as we become less active and lose muscle. Please note we can’t all be built like supermodels (sadly so), but it’s necessary to heed on the side of caution due to the health risks associated with excessive body fat.