Episode 103: 8 Ways to Eliminate Cravings

Episode 103: 8 Ways to Eliminate Cravings

The other day I posted a quiz to determine whether or not you are carb sensitive. Get this: more than 85% of you indicated that you’re struggling with carb cravings! Whoa. It does not have to be that way. Seriously. Cravings are not a required part of normal life. There are specific strategies you can implement to reduce, if not completely eliminate, cravings for sweets. In today’s episode, I’m going to explain why you experience them to begin with and 8 ways to eliminate cravings for good. Not only that, I’m going to give you access to a worksheet you can use to understand your own cravings to accelerate your progress in banishing them. Let’s dive in.

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8 Ways to Eliminate Cravings

Click the image to get your craving crusher worksheet to better understand and banish your cravings. It’s all about what works for YOU.

Why We Experience Cravings

  • Sugar consumption
  • Processed foods
  • Underactive thyroid
  • Adrenal fatigue
  • Sleep deprivation
  • Amino acid deficiency
  • Blood sugar imbalances
  • Habit

Ways to Eliminate Cravings

  • Follow the Golden Rules of carbs & fat loss
  • Eat enough protein
  • Eat carbs with fat or protein
  • Understand and manage your personal triggers
  • Balance your hormones (via diet & lifestyle)

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Episode 103: 8 Ways to Eliminate Cravings

Episode 098: Does Bacon Cause Cancer?

Recently, the World Health Organization decreed that bacon & processed meats contain carcinogens and classified both in the same risk category as tobacco and asbestos. Of course, this has raised a lot of questions and triggered alarm in bacon lovers across the world. But is it true? Does bacon cause cancer? There’s a lot more to this story and I want to take the time today to go through some of the fine points and establish the bottom line.

If you want more info like this, fat loss tips, recipes & workouts, make sure you get on the free VIP email list! Motivation is something you have to create every day and these emails can be a huge part of keeping you focused and encouraged!

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Does Bacon Cause Cancer?

In this episode we’re tackling a whole bunch of things including:

        • What did the World Health Organization really say about bacon and processed meats?

 

 

      • How do they determine what goes on the list of carcinogens and the category ranking it receives

 

 

      • What are the limitations of the information they put forth?

 

 

      • What is accurate in what they put forth?

 

 

      • Does bacon cause cancer and should you be concerned?

 

 

      • What about red meat? What are the risks and rewards?

 

 

      • What’s the deal with nitrates in bacon and processed meats?

 

 

      • How you can make the best choices when it comes to bacon, processed meats, red meat and fat loss?

 

 

Resources

Are you on the free VIP email list? Take a sec to hop on to get your free carb strategies for fat loss cheat sheet as well as weekly emails with recipes, workouts, info and motivation! List of ranked carcinogens by classification Red meat and colon cancer – limiting factors of existing research Great summary of the issue on Wired Smoking & cancer

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Bad Mood? Cut Back on Sugar

Bad Mood? Cut Back on Sugar

Last week I recorded a podcast episode that got a lot of feedback, questions and requests for more information. It was very timely, as I’ve been thinking so much about mental health, depression and the links between nutrition and mental/emotional health.

A few days later in a podcast about the links between wheat, corn, sugar and hyperactivity and cognitive challenges in children, I talked about how unfortunate it is that we often view quality nutrition as a weight loss pursuit instead of a health pursuit.

When we consistently make quality food choices it is often because we have a particular fat loss goal. Food is so much more than that. It’s so much more important than that. Quality food is an absolute pre-requisite for a quality life.

It’s the cornerstone of health. You can’t routinely consume low quality food and expect your body to function at it’s highest level. Most of us are just used to functioning at a seriously subpar level. We aren’t even close to our health potential. We aren’t scratching the surface of our energy potential, our mental health potential, cognitive potential, physique potential and more. Not even close.

Eating well isn’t a sacrifice. Skipping the sugar and processed crap isn’t a sacrifice. It’s the key to your very best life.

I called one of my newer clients for our weekly call the other night and asked, “how are you?” as we started our chat. She sounded like she was glowing as she said, “I’m awesome. I’m incredible!” I laughed and said, “Yeah? Tell me why! Share some of that with me!” I thought maybe she had won the lottery she was so exuberant.

She said, “I have more energy than I’ve had in years. I can’t remember the last time I didn’t feel like my pants might cut off my circulation. My mood is so stable. I feel awesome!”

She was resistant to cut back on sugar. It was hard. It was a change for her. And yeah, her body responded to the change. But it was so much more than that. She was energized, focused and positive.

This is not unique. I have experienced it myself and I have seen almost all of my clients experience the same thing.

Improving your food choices, focusing on quality, whole foods and dialing back the sugar and processed stuff is about far, far more than weight loss.

If more people prioritized the quality of the food they put in their body, if more people committed to reducing sugar and processed foods, I believe we would have dramatically less depression, drug abuse and other mental health challenges.

Is nutrition the only factor? Of course not. Is it a major one? Without a doubt.

Sugar causes inflammation. This inflammation is not just a problem for your joints and your circulatory system. This inflammation absolutely impacts your brain. This is a dose-dependent relationship. The more sugar, the more inflammation. Kinda goes without saying, but inflammation in your brain is not a good thing.

Many mental health professional are treating depression with prescription drugs that lower blood sugar. Yup, the same drugs given to diabetics are often being prescribed to individuals with depression. Why? Because that’s just how important it is to control blood sugar if you’re seeking mood stability and an anti-depressant effect! Hello! That’s major!

Just thinking about it from a common sense perspective, the more peaks and valleys you have in your blood sugar, the more peaks and valleys you have in your mood. You’ll experience far more highs and lows when your blood sugar is not stable.

Here’s the deal: you don’t need to go cold turkey on sugar. In fact, I don’t recommend that. We don’t have to be perfect to make progress. Not even close! But can you make one or two degrees of improvement this week to slightly decrease your sugar intake? I know you can. It’s not about fat loss. It’s about living your very best life. You’ve got this.

I’ll wrap up this way – it is NOT easy to change your eating habits. It’s not always easy to cut back on sugar. And you don’t need to avoid it completely, in most cases! I’ve put together a comprehensive free cheat sheet on carb strategies for fat loss and I think it would be REALLY helpful for anyone looking to dial back on sugar. Just get on the free VIP email list and you’ll immediately get your cheat sheet!

Episode 103: 8 Ways to Eliminate Cravings

Episode 092: Children, Food, Hyperactivity and Autism

Yes, we’re going there today. We’re talking about the links between children, food, hyperactivity and autism. I absolutely acknowledge that there are many factors: genetics, environment to name a couple, but there is an undeniable link between health, behavior and food. We’re going to look at some of the research and risk factors contributing to children’s health challenges.

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Children, Food, Hyperactivity and Autism

Factors discussed in this episode:

  • High fructose corn syrup
  • Zinc
  • Magnesium
  • PON1 gene
  • Pesticides

Practical Implementation:

  • Focus on food & nutrient diversity
  • Limit processed foods
  • Go organic
  • Remember that you’re building their lifelong habits

Resources

http://www.clinicalepigeneticsjournal.com/content/4/1/6

More on Nutrigenomics

Sugar & Depression

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Episode 103: 8 Ways to Eliminate Cravings

Q&A 19: Do not eat this “healthy” whole food

Just because it is derived from a whole food does not mean it is good for fat loss. Heck, just because something is a whole food doesn’t mean it is good for fat loss! I’ll be super straight forward about this: dried fruit is not a fat loss food. In fact, in many cases it contains more sugar than a candy bar and it does not and will not trigger our satiety signals. (PS: If you want more info, tips, recipes & workouts, make sure you get on the free VIP e-newsletter list!)

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Discussed in this episode:

Total grams of sugar per 100 grams of the following foods

Screen Shot 2015-07-06 at 11.08.00 AM

Dried fruit often contains added sugar and preservatives

1/2 cup of fresh cranberries contains 2g of sugar. 1/2 cup of dried cranberries contains 37g sugar.

The type of sugar most common in dried fruit is fructose. Fructose is the single most lipogenic carbohydrate (most likely to be converted to and stored as fat) and it also does not trigger our satiety signals (feelings of fullness)

The concentrated delivery of fiber and sugar (with the water removed) can cause GI distress in many people.

Resources:

Carbohydrate Strategies for Fat Loss

Carb Timing

Fructose & Fat Loss

The Golden Rules for Carbs & Fat Loss

Carb Tolerance

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