Crush Sugar Cravings With These 6 Tips

Do you feel chained to sugar and its ill effects? If you eat sugar every day or excessively, and you want to reduce your sugar intake to promote better health, stop the bloating and fatigue, along with shifting your body into a fat burning mode (as opposed to a fat storing mode), you are ready to win the battle against the sweet stuff.

Implement These Six Tips to Achieve Sugar Freedom:

    1. Use the Sugar Freedom Trifecta Plate

We all need guidelines to ensure success and the Sugar Freedom Trifecta Plate is going to help you. The best part? You are going to be adding to your plate, not taking away. You will be adding delicious healthy fats, clean lean protein and healthy fiber.

Adding these three food groups (the trifecta) will help prevent up and down blood sugar swings that happen quickly with the wrong foods.

Foods such as: sugar, excess carbohydrates, white flour products, chips, processed junk foods, which all send your blood sugar crashing. What do you do when your blood sugar plummets? You go in search for that candy bar to bring your blood sugar back up as the body always needs to maintain balance. This is a key component of the sugar addiction cycle.

Every plate should have protein, fat and fiber – the Sugar Freedom Trifecta. Add in healthy proteins such chicken, wild fish, whole eggs, and grass fed beef or lamb. [Ratliff, J., Leite, J. O., de Ogburn, R., Puglisi, M. J., VanHeest, J., & Fernandez, M. L. (2010).

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2), 96-103.]

Add in those healthy fats like nuts and seeds, creamy avocados and coconut.

Then add the fiber! Avocado is an excellent choice, as you not only get the great healthy fat, but the high fiber as well. All varieties of veggies are a key fiber choice and especially leafy greens, along with chia seeds and nuts as well.

    2. Engage in Interval Training

Interval training is a form of exercise that is done in short bursts and effectively triggers an endorphin and dopamine response; exactly what sugar does, however, sugar’s lasting effects promote inflammatory health conditions, including weight gain down the road.

Exercise in general promotes the ‘happiness’ neurotransmitter, serotonin. When you have plenty of serotonin, you are less likely to have cravings for sweets. However, Interval training or burst training has many benefits compared to traditional longer cardio. [https://www.ncbi.nlm.nih.gov/pubmed/23835594]

This quick and efficient form of exercise helps to boost metabolism for over 24 hours and takes just minutes! It helps to use up those fat-storing enzymes such as lipoprotein lipase (LPL) that essentially locks the door of our fat cells – think fat storage. Use interval training with any form of exercise such as walking, running, biking, elliptical trainer, your own body weight such as in the image below and more.

Here is a basic Interval Training example:

Go as fast as you can for 30 seconds, go back to a slow to moderate pace for 90 seconds. Repeat 8 times. That’s It!

   3.  Eat Something Sour

Eating anything sour such as lemon juice or apple cider vinegar can help quash sugar cravings by taking your sweet tooth away. Lemons in particular, help prevent fluctuations in blood sugar levels. One major benefit is the citric acid in lemon helps slow the conversion of carbohydrates to sugar. Lemons also contain the soluble fiber pectin that forms a gel in the stomach preventing hunger and cravings.

4. Add Supplements

Adding in specific supplements will powerfully reduce sugar cravings without relying on will power alone. This is that one time (with physician’s approval) if you are going to take supplements, will make a robust difference. The correct supplements make the whole process of crushing sugar cravings so much easier!

Here are my top 3 recommended Sugar Freedom supplements:

L-Glutamine (500 mg. twice daily) This amino acid will stop sugar cravings in their tracks.

Chromium Picolinate (400-600 mcg daily). Chromium picolinate will balance blood sugar kicking sugar cravings to the curb within three days in most cases.

Alpha Lipoic Acid (250 mg. daily). This supplement will help stabilize blood sugar levels, so you don’t get the munchies or get hungry a few hours after eating,

    5.  Reduce Stress

So many people are stressed with work, family and other obligations. They reach for food to soothe frazzled, anxious nerves. When you are stressed, you raise the stress hormone cortisol that lowers the feel-good neurotransmitters dopamine and serotonin and that is going to send you right to the carbohydrates and sweets. The hormone cortisol is also a fat storage hormone – especially inflammatory belly fat.

The key takeaway here is to practice stress reduction every day.

To effectively combat stress, we need to activate the body’s natural relaxation response.

Examples include: deep breathing (such as the 4-7-8 Technique below), a warm bath with lavender essential oil, massage, yoga, meditation or guided mediation [Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post]. specifically for stress reduction, or the #1 stress reduction technique: exercise.

We need to get moving to manage stress. Exercise is important in every facet of our health and will help to boost your feel-good endorphins making you more resilient to sugar cravings.

6.    Get Crucial Sleep

Do you know what happens when we lose just one night of quality sleep? We become more insulin resistant, the ‘feel-good’ neurotransmitter serotonin is lowered, the stress hormone (belly fat hormone) cortisol is raised and after just one night of poor sleep, you are also left hungrier the next day … and it’s not for broccoli, but for high carbohydrate, sugar-laden foods.

Once you get started on that cycle of using carbs such as sugar to increase energy, it will wreak havoc with your weight and health. [“New Pathways From Short Sleep to Obesity? Associations Between Short Sleep and ‘Secondary’ Eating and Drinking Behavior” by Gabriel S. Tajeu, DrPH, MPH; and Bisakha Sen, PhD in American Journal of Health Promotion.]

Make time for sleep. Incorporate 7-8 hours of quality sleep each night. If you have trouble falling asleep or wake up during the night, use this highly effective breathing 4-7-8 technique that can put you back to sleep right away:

Breath in through your nose for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Repeat 6 times or as often as needed. This will make a powerful difference in reducing your sugar cravings.

These six tips have been shown to help crush even the most powerful sugar cravings. Follow them and you will begin to feel vibrant health and leaner in no time.

References

Lawler, David. “America’s Sugar Addiction: Just How Bad Is It?” The Telegraph.

Locker, Melissa. “Oreos May Be As Addictive As Cocaine.” Time.

Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post.

5 Ways To Boost Your Gut Health & Fight Inflammation

Whether you're struggling with stubborn belly fat or the starting twinge of knee pain, you're likely dealing with low-level inflammation's effects upon your body.

Inflammation is a necessary part of our immune system — without it, we would not heal. Acute inflammation is the response in your body you might notice when dealing with a cut on the finger or a sprained, swollen ankle. The best part about acute inflammation is that it goes away.

However, our immune system can go a bit haywire and create low-level inflammation that not only stays but spreads throughout the body. Low-grade inflammation is associated with many chronic diseases as well as faster ageing and weight gain. 

A critical component to cultivating optimal health is to reduce low-level inflammation in the body. And what research is now showing is that our gut is the core centre of optimal wellness. The health of our gut flora is crucial if you want to live a healthy, vibrant life.

Here are five key steps that will help you create optimal gut health to reverse inflammation in the body and put you on the path to wellness:

1. Plant your gut garden with probiotics.

We have roughly 100 trillion bacteria in our gut. Unfortunately, because of the types of unhealthy foods, the majority of people are eating, our gut bacteria balance favours the harmful microbes that are promoting inflammation and weight gain.

Adding cultured and fermented foods or as a supplement, also called probiotics, actually "plants" healthy, friendly gut microbes to help create optimal health and reverse inflammation. Probiotics are cultured or fermented foods that colonise our guts with health-boosting micro-organisms. Add a probiotic or cultured and fermented food to your daily diets such as yoghurt (without sugar), kefir, natto, kimchee, sauerkraut, pickles, and cheeses.

2. Fertilise the gut garden with prebiotics.

Our gut garden needs fertiliser for optimal results. That fertiliser is called prebiotics. Prebiotic foods contain different nondigestible plant fibres such as inulin and oligofructose that help your healthy bacteria flourish.

Foods that are high in prebiotics include garlic, beans, bananas, artichokes, oats, jicama, avocado, leeks, onions, chicory root, asparagus, or any green leafy vegetables. Friendly bacteria need these particular foods to thrive and help reverse inflammation.

3. Enrich the gut garden with nutrients.

Further support your gut garden with nutrients like omega-3 fatty acids, which are powerful in reversing low-level cellular inflammation. Add anti-inflammatory herbs and spices to meals or smoothies such as turmeric, rosemary, quercetin, and ginger.

4. Pull the weeds in your garden by removing toxins.

Unhealthy gut bacteria require refined foods such as sugar (especially sugar), junk foods, sodas, white rice, and white bread to flourish and promote inflammation. Gut microbes outweigh our cells 10 to 1 — so imagine the power they wield in our food choices and our cravings. These unhealthy gut bacteria need these foods, extract more calories from these foods, and store them as fat. Remove these refined, unhealthy foods from your diet to create optimal health, lose weight, and reverse inflammation.

5. Add digestive enzymes.

Enzymes are critical to every cell and every physiological process in your body, including digestion. Unfortunately, our natural enzyme production begins to decline by age 20, so by the time you reach middle age, your body is operating with much lower enzymatic activity. 

And what is more, even the healthiest of foods are of little use if they are not digested and assimilated properly. Digestive enzymes not only help promote optimal digestion and health, but they also help avert inflammation. Add a digestive enzyme supplement between meals to help reverse inflammation, or before a meal to aid in digestion.

Taking care of your gut, and the friendly bacteria that reside there may be one of the single most important things you can do for your health. Remember to plant, fertilise, and enrich your gut garden to reverse inflammation.

                                                                                                                                                                                                      source: HealthyTips365Days

PERFORM A SUGAR DETOX, LOSE WEIGHT AND IMPROVE YOUR HEALTH WITH THESE SIMPLE INSTRUCTIONS

The sugar addiction has become a huge health issue the world over. It is associated with serious health complications, such as obesity, heart disease, type 2 diabetes, as well as cancer. Often times, these complications are caused by the consumption of juices, candy, energy drinks, processed foods, and sugary sodas.

While you’re not at risk if you control your intake of these foods, you’re likely to suffer from grave health complications if sugar is a regular component of your diet, either through food or drinks.

Sugar can also be found honey, mangoes, bananas, raisins, and fresh juices, in the form of simple carbohydrates.

The following are symptoms experienced by those who’ve overdosed with sugars:

§  Mental disorientation

§  Depression

§  Headaches

§  Persistent fatigue

§  Hyperactivity

§   Cold

§   Sinus complications

§  Yeast infections

§  Sleepiness

WHAT’S THE RELATIONSHIP BETWEEN SUGAR CONSUMPTION AND WEIGHT GAIN?

Once the sugar enters your body, it boosts the body’s energy, while the surplus is stored as fat. Furthermore, there’s a difference between added sugar and the natural one. Added sugar goes into the intestines, where it reacts with the intestinal bacteria, elevating blood sugar levels and resulting in the accumulation of fat in the hips, waist, thighs,  and stomach area.

TELL-TALE SYMPTOMS OF SUGAR ADDICTION

1.  Rewarding yourself with sugar

2.  Hiding the stash of sweets

3.  Eating due to cravings, instead of hunger

4.  Consuming some foods despite the serious health complications you are facing

5.  Being defensive of your sugar intake

Experts have also confirmed that sugar demand by your body increases with increasing consumption of sugar. As such, if you avoid consuming sugar-rich foods and drinks, your health will improve substantially.

The breaking of this charmed cycle may not be easy, but this 3-day diet plan will greatly help you start that battle and enjoy a healthy, sugar-free life.

Day 1

§  Breakfast:  A cup of oats, sprinkled with some almonds, berries, or seeds, or 3 scrambled or boiled eggs.

§  Morning Snack: A bowl of nuts

§  Lunch:  A chicken breast with some cooked butternut squash, beets, turnips, parsnips, beans, carrots, and almonds.

§  Dinner:  A bowl of green beans and boiled fish, or a salmon with broccoli and mushrooms.

Remember to take 2-3 litres of water daily.

Day 2

§  Breakfast:  A cup of steel-cut oats with a few almonds, berries, or seeds, or 3 scrambled eggs with spinach.

§  Mid-morning snack: 1 small bowl of nuts.

§  Lunch: A salad with shredded red cabbage, green cabbage, and carrots, with some olive oil, parsley, lemon, and salt, or grilled zucchini, yellow peppers, and red peppers with some thyme, lemon,  and vinegar dressing.

§  Dinner: baked cod with stir-fried bok choy, Brussels sprouts, and roasted turnips or steamed green vegetables and a soup prepared from baked cod with a vegetable casserole.

Drink plenty of water as well

Day 3

§  Breakfast:  A cup of steel-cut oats with almonds, berries, seeds,  

§  or a 3-egg omelette, sautéed kale, and seasonings.

§  Mid-morning snack:  A small bowl of nuts.

§  Lunch:  Oven-roasted chicken with onion, black olives, and thyme,  

§  or roasted chicken thighs with some lemon, sage,  and rosemary.

§  Dinner: penne pasta from brown rice with sauce from tomatoes, mushrooms, and basil, or some soup from mushrooms, celery,  

§  garlic, thyme, carrots, and bay leaves.

THESE DETOX DRINKS WILL ALSO BOOST YOUR METABOLISM AND SUBSTITUTE THE SUGARY DRINKS:

§  At most one cup of black coffee without sugar per day.

§  Unsweetened herbal or green tea 3 times per day.

§  Detox water every day.

It’s worth noting that the beverages you drink are as essential as the foods you eat. Hence, drink plenty of water every day to keep your body hydrated and enhance its functions.

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An excellent combination is also to get a Probiotic supplement on regular basis! This will improve significantly your digestive health and replenish the Good bacteria in your gut! To learn more, watch this video >>>> My Probiotic Video or to learn more about the product, please visit >>>> Balanced Probiotic Info
                                                                                              source: sugar

6 TYPES OF BODY FAT & HOW TO GET RID OF IT!

Obesity is one of the most prevalent health conditions today. It can be attributed to several factors, meaning that its treatments are different.

However, many treatment methods don’t deliver positive results. Fortunately, researchers have discovered the reason for this.

Namely, 4000 obese adults took part in a recent Yorkshire Health study. They were divided into 6 groups:

1.  Young healthy women – fat women generally struggling with minor obesity-related issues, such as type 2 diabetes.

2.  Young healthy women – obese men struggling with minor obesity-related issues, but with high alcohol consumption

3.  Unhappy and anxious middle-aged – mostly women with compromised mental health and wellbeing

4.  Affluent and healthy elderly – Individuals with generally stable health, but exhibiting features of high alcohol consumption and high blood pressure

5.  Physically sick but happy elderly – Elderly people with stable mental health, but suffering from chronic ailments, such as osteoarthritis

6.  Poor health – Individuals suffering from the highest number of chronic diseases and who are the most economically challenged

The significance of this study is that researchers considered various factors. This is a significant step towards finding an effective obesity treatment.

There are two main types of body fat distribution – android and gynoid.

According to PositiveMed:

“An ‘android’ fat distribution pattern is so called because more men than women exhibit it. You may have heard it described as an ‘apple’ body type when the waist circumference is greater than that of the hips.”

Conversely,

“A ‘gynoid’ distribution is most commonly seen in women. This is what many call the ‘pear’ body shape. In this pattern, hip circumference is greater than waist circumference.”

It is imperative that you know the origin of the fat accumulated in a given area of the body to burn it efficiently. Here’s a detailed explanation of the various fat accumulations and how to get rid of them:

1.Upper Body Obesity (Android)

If you eat a lot and have an unsightly body shape, you belong in this group. Consider reducing your intake of sweets and exercise at least 30 minutes a day.

2. Stomach-Centered Obesity (Android)

Excess weight in the abdominal area is occasioned by stress, anxiety, and depression. Hence, trying some relaxation techniques and exercise will be of great help.

3. Lower Body Obesity (Gynoid)

Women are the most affected by this condition. You need to perform lower-body resistance training, plus cardio exercises.

4. Swollen Stomach Obesity (Android)

The fat accumulation in the stomach area is occasioned by high alcohol intake and breathing difficulties. It is imperative that you limit your alcohol intake and focus on performing breathing exercises.

5. Lower Body Obesity, which Includes Lower Legs (Gynoid)

This condition is most common in pregnant women. You should focus on performing water aerobics to ease the pressure on your leg and feet joints. Also, spend some time with your feet elevated during the day.

6. Large, Protruding Stomach with Upper Back Fat (Android)

This condition is mainly caused by physical inactivity. You need to exercise and keep your sugar levels in check. Moreover, it is advisable to reduce the amount of food you take.

If you workout and observe your diet plan, but don’t see any positive results, you should check if the obesity is as a result of genetics or hormonal imbalance. If that is the case, you should consult a doctor to advise you on the appropriate remedy.

                                                                                                                                                                                                                                    source: 6TypesOfBodyFat