Food Causes Acute Inflammation

Hello folks, Dr. Mike Breen here at HealthyTransformations.ca and the Healthy Transformations Program. Just wanted to give you another little video posting or video blog about another concept that is really foundational to understanding the Healthy Transformations Program and particularly how food can be the most powerful tool in restoring the healthfulness in many people, yourselves perhaps, who are suffering from ill health and other kinds of problems. The principle is how is it that inflammation is actually caused by sugar? Well let’s go back to a little bit of a drawing, a little bit of a graph here. What I’m gonna draw is what we call a blood sugar curve and what that is, is if a person was exposed to a single exposure of sugar, it could be a chocolate bar. It could be a can of pop or something like that, and presuming that they hadn’t had any sugar for a long period of time, or what we call a fasting blood glucose test. They’re not done that much anymore, but they used to be quite popular. You’d get a curve that was like this. So blood sugars are on here and this is time across the bottom. So the blood sugars as a consequence of being exposed to a sugar dose here would rise up like this then they would come back down to a lower point. So pretty typical. These are kinds of curves that are in every single physiology text book that every medical doctor, chiropractor, naturopath, osteopath, nurse has ever studied.

How is it that the blood sugars go up? Well that’s just from the absorption of the materials. How is it that in fact it goes down? That’s in response to insulin. So insulin would have a curve, and this is not exactly 100% accurate, but insulin would rise. And as the insulin rises it actually initiates an effect. There’s a time delay here, which would drive the blood sugar back down. And as the blood sugar goes down then the insulin secretion from the pancreas goes down as well and things go back to normal. Now typically this would take somewhere between 90 minutes perhaps or two hours or something like that. Again, when we were looking at these things in our textbooks we saw that this was normal function. And yet, just because the body can do that doesn’t mean that it ought to do that. This is actually a very stressful thing for the body as it turns out. Having blood sugars rise this rapidly, actually and having insulin that is commenced right with that actually drives what’s called the acute inflammatory response.

So when you eat foods and you drive insulin up, inflammatory influences take place. Now the interesting thing is that the acute inflammatory response, and how would you know what that is? Well if you’ve ever been bit by a bee or you’ve got a sliver in your foot, or something like that again, you get soreness and you get redness and you get swelling. That’s an acute inflammatory response, but it happens in our body just the same as it happens outside of our body, and it happens in response to the consumption of food. The interesting point is this, the inflammatory response doesn’t take 90 minutes to two hours to resolve. The inflammatory response goes up and acute inflammatory response will last from 12 to 72 hours. So what’s important about that is that each time we consume a sugar we’re going to produce an acute inflammatory response. If we only ever ate one chocolate bar or one pop and then we didn’t do it for weeks or months on end, then it wouldn’t be a big deal. But the majority of people don’t do that. They’re actually consuming sugars on such a regular basis that in fact we get a curve that looks more like this. A person wakes up. They have something that’s sweet. They wait for a while. They have something else, some cereal. Then they’re having timbits perhaps at work, and then they’re having a big fat sandwich, and this is a bit of an exaggeration, but you get the message. What goes along with this are insulin responses that basically mimic the blood sugar levels and then this is an acute inflammatory response followed by another, followed by another, followed by another, and people do this day after day week after week, month after month. They do it throughout their lifetime, and as a consequence you get an inflammatory effect that actually goes on for life. And that’s what produces chronic diseases, that exact phenom. You want to learn more about that sign up for our work shop at the Healthy Transformations Program or get in contact with Christopher Lawrence or myself. We’d be happy to let you know more about it.

Make The Easy Choice

https://youtu.be/YBJBEONM0us

Hello, team, Christopher Lawrence here with HealthyTransformations.ca. I’m wearing my sweater ’cause it’s a little bit chilly in my house. My spouse likes to keep the temperature at minus 17 in winter and minus 20 in the summer. So I’m cold. But that’s not what we’re here to talk about today. What we’re here to talk about is what I like to call make the easy choice.

So what this is about is when we are faced with a food craving, especially in a cultural situation, the, it’s so easy to give into that. And this isn’t about eating 100% correctly, 100% of the time without making any mistakes ever, forever, for the rest of your life. Although, I have met a couple of people who are pretty close. I’m not one of those people. So what do we do instead when we’re trying to change our food habits and work on behavioral modification for our food, maybe it’s also exercise, anything health-related? We wanna implement something called make the easy choice. So I’ll give an example. During the holidays, during the holidays, sometimes when I’m around family, when I say sometimes, I mean a lot, when I’m around family, I can find it very difficult with all of the spread of food. Like there’s food on the table all the time, nonstop, so it’s really easy to overconsume and get too much of even the right kinds of food. And it’s really easy to overconsume on the kind of food that might be incorrect for my body and my physiology, which would be anything with sugar. You too, just in case you were wondering. So it’s really easy to overconsume on that stuff. But so then, what do you do when you’re in that situation? Well, here’s what I do. It’s really hard for me to make the decision when it’s in front of me and I’m already hungry and it’s sitting there and it still smells good. I mean, I’m not gonna lie. Like, you know, some smells for me, it’s like I have no desire anymore, it smells gross to me. But some smells, they still get me and I want that food, even if I don’t even feel hungry. So where’s the easy choice in that case? Well, in that case, I might actually bring my own food, which I have done before. I’ve got a new salad, which for me is a traditional Christmas salad. It’s got some cranberries in it. It’s very, it’s, I don’t know, it’s just, it’s lovely. And so I might bring some of my own food and say, “That food over there, I’m not allowed to have,” because that’s a statement that works for me. You might also use, “I’m choosing not to have it,” or, “It doesn’t support my health,” or, “It’s not in line with who I wanna be,” or, “It’s not in line with my value system.” That food isn’t for me. This food is for me, right? And so that has helped me before. And even if I can’t bring my own food, even that kinda thinking seems to help.

I also try to fill up with the main meals. So I’ll make sure that it’s like, okay, with the main meal, this will eliminate my need for dessert because I’m gonna make sure that I get everything I need with that. I also play with timers. Like, I’m not gonna eat for 2 1/2 hours. And when that 2 1/2 hours comes up, I’m gonna grab a small or reasonable sized handful of nuts. And those are all easier choices for me than walking in without a plan. So the easy choice in that case is walk in with a plan. Walk in with my own prepared food. Walk in having already selected the kinds of food that I’m gonna eat that day. That’s an easy choice. I gave another example of this in another video where I talked about if I get gas on Friday nights, I am probably going to get a bag of chips on that Friday night. So the easy choice is to get gas on a Thursday morning or a Wednesday evening, some time of day that isn’t a trigger for me. Why are Friday nights a trigger for chips when I’m at the gas station? I don’t know. But they are. So instead of overanalyzing that and freaking out about it and saying, “What’s wrong with my stupid head,” I just say, “You know what, that’s just the way “that I’m built right now.” And I could overanalyze that and try to change it, which would be going against the grain of a habit that’s been there for probably close to 20 or even 30 years. Can you believe that I’m 40? ‘Cause I can’t. And you better not either believe that I’m 40. Anyway. Yeah, so, you know, where’s the easy choice? And the easy choice might be getting in front of where that behavior happens. That’s where the easy choice is.

So I hope that’s super helpful. Oh yeah and one more tip. Sometimes the easy choice for me is actually doing meal prep. If I get all of my meal prep done, you know, the night before or a couple of days before or even for the whole week, which is rare for me, I tend to do it a day or two in advance, but if I get it all done, then that’s the easy choice. And when that food is prepared, I feel compelled to eat it. ‘Cause I’ve got a plan, I don’t want it to go to waste. It’s really hard for me to stray from it actually. So that works for me. It’s an easier choice to come with a plan and prepared food than it is to, you know, kinda walk into my workday maybe, walk into the office and not have a plan for food and kinda just wing it. That is never good news with me. Some of you are perfectly fine with that. Not me. I use it as an excuse to eat garbage. And then I feel like what? Garbage. And then my body hates me because I’m treating it like garbage. Okay, that’s enough of that. Thanks, folks. Hopefully that was helpful. You can check us out, HealthyTransformations.ca.

Acute Self Awareness for Food Habit Change

Christopher Lawrence here with the Healthy Transformations program, healthytransformations.ca. I wanted to touch base with you guys on a very specific tactic you can use to have success with stepping into food habit change. Why, because it’s hard, it’s really hard, especially during certain times a year. The key thing that you can do is create acute self-awareness, but there’s nothing cute about it, terrible pun. So what’s acute self-awareness? Basically what this means is that you start to document specific times of day or specific circumstances where you’re not eating compliant to the way that you wanna be eating, which might be the Healthy Transformation’s way. Look at this I’ve got one sleeve rolled up like those guys in the 50’s or whatever that would maybe stick a pack of cigarettes in there, .

So, you know, so acute self-awareness. So the idea is that you start tracking once during difficult times where you’re not eating compliantly to the way that you would like to be eating which might be the Healthy Transformation’s way. So when I say acute self-awareness I’m talking like down to the micro-details. I’ll give you an example. I realized for me, that if I get gas, if I fill up with fuel on a Friday night, I’m probably gonna buy a bag of chips. I don’t know why, it’s something that I probably did for years and years and years, right from the time that I was a teenager, without realizing it. It’s the end of a long week, end of a long day, I’m tired, I wanna go home, I wanna celebrate, I wanna relax with a bag of chips. And so if I get gas on Friday nights, I’m probably gonna buy a bag of chips. I could sit there an analyze for years about why that habit has been so difficult for me to change and break, and I could go to a bunch of therapy, which might be really helpful, you know, or sit there and lament and feel guilty or feel stupid or feel useless, feel like I’m never gonna get this figured out, or I could just stop getting gas on Friday nights. So this is what acute self-awareness can do. All of us have habits just like this the goal here is to actually go and become acutely aware of them so that you can change them and then make the easy choice. And I’m going to do another video blog about the easy choice and what that means, but essentially the idea is that the easy choice for me is to not get gas on Friday nights. And it might be something different for you, but that’s the easy choice for me. If I don’t get gas, I don’t get a bag of chips, and the world is right again. You can check us out, healthytransformations.ca and we do run a program right now it’s only once a year, our program fills up really fast so if you’re interested in it you probably wanna reach out right away. Talk to you soon, bye.

Angela Duckworth – Why We Can't Stick to Weight Loss

Hi folks, it’s Christopher Lawrence here without the transformations program. I wanted to share a really cool piece of research with you. This is called “Beyond willpower strategies for reducing failures of self control” “Beyond willpower strategies for reducing failures of self control” I wanted to read it twice just so that you could lock it in. So when we look at like weight loss or eating correctly, or exercising, or reducing inflammation in the body through adapting our food, why is it that we can’t seem to stay on track? With food there is a bit of a magic bullet. When you eat a certain way, you’ll produce certain results in the body. Certainly if you eat the healthy transformations way, you’re going to reduce inflammation, lose weight and beat the odds of having chronic illness but our behaviors there doesn’t seem to be a magic bullet, we hear things like, well, if I have a fresh start, or if I have a plan, or you know, maybe if I go do some behavioral therapy, then that’ll be the thing that fixes it. And sometimes it does and sometimes it doesn’t. So why is that? What’s the difference? The really key thing with this is that there is actually no bullet for behavioral change or for managing behavioral change. And the challenge that we continually run into is why is it that, you know, when I did say, goal setting as my tactic for exercise that worked really well and maybe I added planning and tracking into that as one of my tactics that worked really well. But then when I did correct eating, I use those same tactics and it didn’t work. Why is that? Why is it? And we can drive ourselves bonkers with this stuff.

I know even with me for years and years and years, I was like, why is it that this works for me and this doesn’t work for me, or it doesn’t work over here when it worked over here. And so it’s like, we’re just taking a shot gun and trying to pinpoint the center of a target. But what does a shotgun do? it just kind of blast the whole thing away and it’s not pinpointed enough to kind of get the results. Well, if you’re feeling frustrated, it’s actually a very common thing because we don’t know what’s actually gonna work. There is no magic bullet when it comes to behavioral change, habit shifting, or anything like that. And what I love about this piece of research is that Angela Duckworth and her team Katherine Milkman and David Laibson, I believe is how you say their name. They are from the University of Pennsylvania, they are researchers, they’re psychologists who are researchers. I think all of them are psychologists, research psychologists. In any case, they put together a list, a detailed list of 22 different tactics that they could identify that had been researched to some level. Some to great detail and some to not so great detail. So what that tells me is that there’s probably even more tactics out there, but these are the ones that they could find that had been researched, that had some effect. And what they’ve come to is that, not one tactic works for one person all of the time for whatever that goal or habit that they’re working on is, it could take a combination of tactics, a lot of trial and error.

So if it seems a little bit frustrating, a little bit overwhelming, a little bit confusing about why sometimes something works and why sometimes it doesn’t when we’re looking at behavioral change, it’s because of this because, we don’t actually know what the combination is gonna be for you that’s gonna make it work. What’s cool about it though, is that we have a whole bunch of different options that we can choose from, and what I like about this article is that they actually go right into and there’s a nice little cool diagram in here. They talk about self deployed versus other deployed, and situational versus cognitive. And so we have lots of options to choose from and so if this is something that you’re interested in, you should check us out healthytransformations.ca and you can learn more about this and how it applies to weight loss and you can reach out to us and attend one of our info sessions.

Still Struggling with Food Cravings: Try These Helpful Tactics

Reading Time: Approximately 3.5 to 4 minutes Word Count: 942

Cravings. The word alone makes me cringe and feel guilty, just thinking about eating low-nutrient foods. We all have them, and we all have caved to our urges at one time or another. But you don’t have to. While it isn’t easy, everyone can gain more willpower and replace our poor food choices with healthy ones.

The Science of Craving

Every time we give in to a craving, we reinforce the neural pathway to continuing to eat this way. This means, it makes it even more challenging to stay strong and not give in the next time. It’s like any compulsion or addiction, acting or doing the very thing you crave only weakens your willpower the next time you are faced with a craving. In fact, neurologically speaking, fast food isn’t much different than hard drugs.

Another interesting fact about cravings is that our gut bacteria play a significant role with cravings! Recent research shows that what we eat gives our body specific instructions. So, if we feed our body the right high-nutrient foods, you kill the bacteria that are hungry for those “incorrect” foods!

So, What to Do?

Well, there are two schools of thought on dealing with cravings. Both are helpful, but each addresses a different aspect of cravings.

Distraction.

The first is to distract yourself with something else, an activity that takes your attention away, such as, walking, reading, or tidying up. Find something that you enjoy or that requires you to think or move. This will refocus your thoughts and attention to what you are doing, and you will forget about eating. And while you might enjoy watching a bit of TV, I don’t recommend it’s often associated with mindless eating. By dulling your senses, it lowers your defences against cravings. However, distracting yourself from wanting to eat is a short-term strategy. It can be effective at the moment but doesn’t create the lasting results that will help transform your life.

Face Your Cravings

The second school of thought and I think the more effective path is to sit with the discomfort of the craving without running away from it. Avoidance or ‘numbing’ the feeling by busying yourself is an effective band-aid if you need to get through the moment, and I don’t want to discount the importance of that tool. Still, it is essential to face the craving and understand where it comes from. Not only will this strengthen your long-term willpower, but it will also help address and solve the root of those pesky urges for unhealthy foods.

Journal

One way that I find really useful is to journal. I grab a pen and paper as I like the tactical feeling of writing and doing something with my hands, and I jot down the following:

  • What am I noticing about my emotions right now?
  • What am I noticing about my thinking right now? What thoughts am I experiencing?
  • What do I notice in my body? What sensations am I experiencing?
  • What does my intuition tell me? Do a gut check!

Once you are finishing writing these answers down, observe and watch how these things shift and change in your mind. Notice that by not giving in to the craving, that the world, your world, is ok. At first, this will probably feel a bit difficult and uncomfortable, maybe even that it isn’t working. But that’s ok, because each time you sit with your thoughts and cravings, it will become easier to automatically turn those cravings into healthy choices.

In other words, don’t rush through the cravings and avoid them or numb yourself to them. Instead, be with your cravings and make friends. After all, keep your enemies closer, right? The more you face them, the less control they will have over your life.

Plan and Be Prepared

Remember, just because you have a craving, doesn’t mean you need to act on it. I would suggest creating a plan for your cravings. As most people know their ‘trigger’ foods and the typical examples that they crave, it helps to know ahead of time what you plan to do when that craving hits. I LOVE popcorn, so as I know this is a trigger for me, so my plan would be as simple as:

  • When I am craving popcorn, I will meditate for 5 minutes and focus on my breathing. If I am unable to meditate, I will go for a walk and then write for 10 minutes in my journal about what I am feeling.

So your example could be something like:

  • When I am craving {insert food}, I will {fill in blanks with lots of ideas of what you can do, including the suggestions in this post}.

Writing out your plans is more effective than only thinking about them. It doesn’t need to be elaborate, bullet-point works too. Do what works for you!

Lastly, make sure you eat two meals and three snacks a day. There is enough evidence to suggest that if you keep up your eating throughout the day, cravings are more easily curbed.

Additional Resources

If you need a bit of extra support and information, check out these four important questions for even more help understanding the thoughts and behaviours behind mindless eating. Remember, you are not alone, we all experience cravings, and everyone has caved at one point. If you give in, that’s ok. Be kind to yourself and start again. If it helps, journal for 5 to 10 minutes about it to learn from it. No journey is perfect, but we can get stronger with every step we take and learn from.

Christopher James Lawrence is a Co-Founder of the Healthy Transformations Program with Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.

 

Patience and Changing Behaviour for Weight Loss and Health Acquisition

Do You Know What You’re Eating?

Word Count: 1452 words Reading Time: Between five and six minutes
 

Do you know what you’re eating? I don’t mean the recipes or what restaurants, but what your food actually is made of? Do you know if the cheese you are eating is real? How about that microwave popcorn? Most of us are aware that foods like the Twinkie or Zesty Cheese Doritos are bad for you, but do you know what’s actually in them? Well, just a warning, you may not want to know! And the food industry definitely doesn’t want you to.


Food is Now Science

Did you know that the Doritos are manufactured not to taste good or satisfy your hunger but to keep you eating more? Doritos are scientifically-designed to maximize pleasure – with little regard for nutritional value. Even the fact that the food is scientifically designed should give us all pause. Real food is not designed.

They use tricks such as flour grinding for their ‘cheesy’ powder, ensuring every nook and cranny is filled, maximizing the amount that will contact your saliva. In fact, food scientist Steven A. Witherly, author of the book Why Humans Like Junk Food, says that licking the dust off your fingers without a chip gives an even larger boost of flavour.

In fact, these food fraudsters (including Coca-Cola) balance the flavours so well that it’s actually unforgettable. That’s right, unforgettable! Though these fake foods have powerful tastes, they balance the flavour so well, no one taste lingers, avoiding sensory-specific satiety, or the feeling of fullness. That’s right – so you’ll eat more, and if you’re like most people, more often!

From artificial colours to the use of MSG mixed with salt (oh so much salt), food companies are just that, companies. They are no longer the farmers and grocers of our grandparent’s generation (or for you millennials, great-grandparents).

So, while you may be thinking, “ok, so Doritos are bad for you, I get it, that’s no surprise.” I write this to show how manufactured, and profit-driven the food industry has become.


Fraudulent Foods

What would you say if I told you that even foods you thought were healthy, well weren’t quite what you thought? Did you know that strawberries in Quaker’s Strawberries & Cream are actually apples with red food colouring? And while that may not sound ominous, just the fact they need to use food colouring when they could dehydrate actual strawberries shows how devious the industry can be.

Perhaps the best examples of fake food are Kraft Singles (cheese slices) – they don’t have just the three ingredients required for cheese (raw milk, salt, rennet), but have 24 other ingredients! In a disturbing self-experiment, CBC’s Sook-Yin Lee left a slice of processed cheese for a year and a half stuck to an outside window. And well, not much happened. It didn’t rot, it didn’t even attract insects or critters, it didn’t even mould – after 18 months!

If this doesn’t make you take a closer look at what you are feeding your body (your only body I might add), perhaps the pictures in this article that separately shows each of the ingredients in foods like Doritos (blue powder anyone?), Twinkies, and even Campbell’s Chicken Soup? Loading up soups with monosodium, a flavouring agent that boosts appetite and causes migraines, many popular soup brands are surprisingly unhealthy.


So, What Can you Do About it?

So how do you compete with the psychologists and food scientists at food companies? The most important thing you can do is educate yourself on what you are really eating. As you may remember from childhood, School House Rock said, knowledge is Power!

There is a lot of information out there regarding food. As so much is conflicting, it can be easy to become overwhelmed and settle for what is easy, familiar, or comfortable. But, it’s not hopeless, and with some education, everyone can begin to understand the types of foods we need and where to get them. Understanding the food industry and how food is made, sold, and kept from rotting on shelves will go a long way to improving not only your health but your mindset. Here are five tips to get you started!


Changing Mindsets and perceptions around diet and lifestyle

Did you know the word diet comes from the Greek word dieta, meaning “way of life?” Eating healthy isn’t what the word ‘diet’ has come to indicate. You can eat healthy and delicious food that both satiates your hunger and your taste buds and emotional needs.


Understand what food really is

While food is definitely fuel, it is so much more than that. While most diet programs and information about food often speak of the concept of calories in/calories out (basically, fuel and how we use it), food also plays a large part in affecting our health and future health by speaking to our genes and providing them instructions. By eating real and nutrient-dense foods, we send our bodies positive instructions. With foods such as Kraft Singles, Twinkies, and even yes, even our favourite soup brands, we send our bodies instructions that negatively impact gene expression.

To simplify this, I like to look at this like we have a bunch of levers we can pull to affect the genetic code we were born with. Some of us have genes that are predisposed in specific ways, and the food we eat instructs our genes to behave in certain ways – what message do you want to send to your body? Foods like Kraft Singles confuse your body with the manufactured ingredients – our bodies have not evolved to consume these foods. For even more information on how food impacts your body, check out Dr. Mike’s video (on the Healthy transformations blog) about the Glycemic Index and the Glycemic Response.


Shopping

Once you understand what food is and the instructions it provides your body, shopping and meal planning become so much easier. Depending on how your grocer is set up, you really only need to shop in a few aisles and sections, mostly around the perimeter, to get all the food you need to help your body. By keeping to the aisle or “U,” as some suggest, you will stick to the real food areas such as fruits and vegetables, the meat section, and a few of the aisles with pantry staples such as nuts and seeds. Remember, companies use bright colours and logos to capture your attention with labels that suggest health, but upon closer look, are anything but.

Understanding that the marketing usage of words such as “natural,” “whole,” or “heart-healthy” are all subjective and are meaningless without reading the ingredients and nutritional label. As well, make sure you check the source of the “organic” label and the different claims, so you understand what you are paying for.


Listen to your body

This is so important. When we have eaten poorly for longer than we care to remember (or admit), we forget that how we feel isn’t natural. Is your brain foggy? Do you often feel tired, even after a full night’s rest? Do you feel weak? Achy? Maybe it’s those pesky last ten pounds that you want to shed that you just can never seem to lose. Your body is sending you signals (physically, mentally, and emotionally).

A good way of thinking about what you are eating is to think of the process like traffic lights. Companies try to make it so easy to sail through all “green lights” to get their product into your bellies and craving more. The end result, remember, is always for them to make money off your eating habits. When you build in yellow lights between the emotion and thought of eating and actually eating, we can slow down our impulses and habits. This is especially helpful when these habits have been years in the making. By giving yourself time to process the feeling connected to eating, you begin to understand what it is your body truly needs.


Support

Lastly, support is vital in anything we do. Humans are social creatures and not only want but thrive with proper social support. Make a goal with your spouse or best friend to learn more about food together, share recipes, and hold each accountable.

If you want expert support and knowledge that will help you learn not only the basics but to also become a food expert so that you will never doubt what your body needs again, we run the Healthy Transformations program annually. Our comprehensive program is based on a scientific and behavioural model to teach what food is, its impact on our bodies, and the behavioural connection to our food.

Check out www.healthytransformations.ca for more information or to sign up for one of our Info Sessions.


Christopher James Lawrence is a Co-Founder of the Healthy Transformations Program with Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.

Ten Most Powerful Ways to Curb Your Sugar Craving

Ten Most Powerful Ways to Curb Your Sugar Craving

Sugar is the enemy. Yes, yes. I know we need a certain amount of carbohydrates in our bodies; however, when it comes to sugar we overconsume.

Health professionals have discovered that many people experience sugar cravings, and this habit has made it impossible for them to stick to a healthy diet.

Cravings are said to be as a result of your brain’s need for a reward and not necessarily your body’s need for food. It’s ok to indulge a little, but over time it tends to become a habit and from there an insatiable craving. The dangers and disadvantages of too much sugar are something I am sure you are well aware of. Hence, there is a need to put a stop to those cravings.

In this article, we take a look at the ten most powerful ways to curb your sugar cravings, they include:

Eat a healthy, filling meal rather than junks

It’s one thing to crave something; it’s another thing to be hungry. Craving is not your body’s message that you need energy; it’s instead the dopamine saying you need a reward. When you crave for junk food when hungry, the best thing to do is to consume a healthy filling meal as soon as possible.

Rather than stock your kitchen with garbage food, stock it with nutritious snacks or pre-made food. Foods rich in proteins such as egg, meat, fish, and leafy greens are ideal for curbing hunger. This may not seem like such a good idea when all you want to do is woof down a sugar-filled snack, but when you consider the side effects, it will help you resist the temptation.

Have a hot or cold bath

This has proven to work wonders for those who crave sugar. The water to be used for bathing shouldn’t be just cold; it must be hot but not so much that it burns the skin. Allow the water glide over your skin and your back, stand in the bath for about ten minutes, and after that step out of the shower. Or do the opposite and make it cold. You will experience a kind of dazed feeling as though you have been in a sauna for far too long or as though you are schoking your body into alertness. Before you are done with your bath, your sugar craving will be gone.

Go for a walk

This is another effective way of dealing with a sugar craving. Go for a brisk walk, and if you can jog or run, then that’s better.

This serves two purposes, first is that it helps you keep a distance from that sugar you are craving, the second is that the exercise releases a feel-good chemical called endorphins which enables you to lose the craving.

Drink water

Your craving could be caused by dehydration, but by taking at least a glass of water, you not only keep your body hydrated, but you also get to deal with the cravings.

Desist from consuming artificial sweeteners

If what triggers your craving for sugar are artificial sweeteners, then it’s best to avoid them altogether.

Have a support system

While trying to curb or stop your cravings for sugar, its best to have someone who understands what you are going through and is willing to help you scale through. It’s not going to be easy stopping what you love, but with determination and a sound support system, it can be done.

Have enough rest

Getting enough sleep daily is vital for your overall state of health; it also helps you prevent sugar cravings.

Avoid triggers

If you are aware of the things that trigger your craving for sugar, then its best to avoid it. It may be certain activities like walking past an ice-cream parlor or French fries.

Have a reminder

It is essential that on this journey of trying to curb your sugar craving that you have a list of the reasons you have decided to stop taking sugar. Regularly read the list to be reminded that you have a purpose and goal; this will help you stick to the plan.

Take multivitamins 

By taking multivitamins, you prevent any deficiencies that may occur with sugar withdrawal. If you can take junks now and then without having a relapse then it’s ok, otherwise, avoid it altogether.

 

Christopher James Lawrence is a Co-Founder of the Healthy Transformations Programwith Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.

[VIDEO ARCHIVES] Habit Loops & How they Affect Food!!

Check out this video about food habits!

Hosted by Dr. Mike Breen of the Chiropractic Family Care Centre, and Certified Master Coach, Christopher Lawrence. Did you know that 95 to 98% of people who lose weight put it all back on within 12 months? Did you know that studies conducted in 2015 say that if you are “normal” weight in Canada you are now in the minority? This means that more than 50% of Canadians are considered overweight or obese. Because of this the weight loss journey can sometimes be discouraging, heart-breaking, and frustrating! Who should you listen too? Who has the right science and the right program? We have a proven track record of helping our clients lose weight and keep it off with the Healthy Transformations Weight Loss Lifestyle Program. What makes this program different is that we look at both the science and the behaviour of eating and food, this is currently not done by any of the other programs on the market. During our free seminars we will be revealing the 10 secrets to losing weight keeping it off both from a scientific perspective as well as the behavioural perspective. Finally two experts in the industry are combining physical and behavioural science to ensure you achieve the weight loss results you want for the rest of your life! • Attendees will get a clearer direction on what they need to do to lose weight and keep it off • They will find out what may be slowing them down, standing in the way, or stopping them from achieving the weight loss they need to see to live a healthy lifestyle • They will leave feeling empowered and ready to take action to achieve their weight loss goals Join us for our next complimentary info session. Times and location listed on our website: www.healthytransformations.ca

[VIDEO ARCHIVES] Red Light, Green Light: Using Traffic Lights to Manage Food Behaviours

Check out this video from our archives:

Hosted by Dr. Mike Breen of the Chiropractic Family Care Centre, and Certified Master Coach, Christopher Lawrence. Did you know that 95 to 98% of people who lose weight put it all back on within 12 months? Did you know that studies conducted in 2015 say that if you are “normal” weight in Canada you are now in the minority? This means that more than 50% of Canadians are considered overweight or obese. Because of this the weight loss journey can sometimes be discouraging, heart-breaking, and frustrating! Who should you listen too? Who has the right science and the right program? We have a proven track record of helping our clients lose weight and keep it off with the Healthy Transformations Weight Loss Lifestyle Program. What makes this program different is that we look at both the science and the behaviour of eating and food, this is currently not done by any of the other programs on the market. During our free seminars we will be revealing the 10 secrets to losing weight keeping it off both from a scientific perspective as well as the behavioural perspective. Finally two experts in the industry are combining physical and behavioural science to ensure you achieve the weight loss results you want for the rest of your life! • Attendees will get a clearer direction on what they need to do to lose weight and keep it off • They will find out what may be slowing them down, standing in the way, or stopping them from achieving the weight loss they need to see to live a healthy lifestyle • They will leave feeling empowered and ready to take action to achieve their weight loss goals Join us for our next complimentary info session. Times and location listed on our website: www.healthytransformations.ca