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IPL'S LETS GET FIT~ARE YOU A CARB-A-HOLIC?
BY: IPL
It's often said that people are addicted to carbs.
But, is it really an addiction or just a biological
one you can fix?
Of course it's fixable, we just have to do a few
things correctly each day and those cravings will
diminish.
Here's a typical scenario you might relate to....
You're off to work and you didn't have time for breakfast
because you woke up late and you didn't have anything
planned out.
So, on your way to work you hit the Starbucks drive thru
and order a bagel and a grande vanilla latte. A few bites
later, BAM, all that sugar hits the brain and you feel
Grrrrrrreat (that's my Tony the Tiger impression)!
Your head is buzzing and your sugar high is now in
FULL affect!
This is where the situation (bad stuff) begins....
High-sugar, refined starch, convenience and comfort
foods feed the carb "addiction" like a drug.
The results of this high sugar, zero nutrient meal is
high blood sugar and insulin levels which results in
even more cravings.
The situation also results in higher levels of serotonin
(a brain chemical that acts very similar to Prozac).
People basically eat sweets to get the sugar "high" I
just talked about.
Another contributing factor to overeating and having
sweet cravings is stress.
When we're tense, the adrenal gland produces more cortisol
and cortisol stimulates production of a brain chemical
called "neuropeptide Y" or NPY for short.
= = >
For you nerds like me who need to know more about NPY,
you can read about it here:
< = =
This is kind of like a carbohydrate craving light
switch.
Aside from this, NPY also makes the body hang on
to the new body fat we produce.
In other words, tension not only triggers carbohydrate
cravings, it also makes it more difficult to lose any
additional weight.
Cortisol also stimulates insulin, which leads to blood
sugar dips and fat storage like I mentioned earlier.
It's one vicious cycle that feeds on itself, over and
over and you don't want to be on it!
So, what the heck can you do to eliminate or at least
reduce these "cravings"?
Here are a few items you should be following each day,
(these are laid out in detail in our nutritional
manual)...
~ Eat less but more often. Eat small meals and snacks
containing some PROTEIN every few hours to keep blood
sugar levels steady.
Skipping meals causes blood sugar levels to drop,
which leaves you craving processed carbohydrates
and sweets for another energy buzz.
~ Be selective about the carbohydrates you eat. Avoid
nutrient-stripped foods made of white flour, white rice,
refined sugar and highly concentrated sweeteners.
Look for foods high in fiber such as fresh vegetables
and fruits, which level off blood sugar.
Most of your daily carbohydrates should come from
vegetables and fruit.
A few complex carbs such as oatmeal, sprouted bread,
yams, potatoes or brown/wild rice can be eaten earlier
in the day in small quantities.
Be mindful of limiting complex carbohydrates late in
the day and especially at dinner time. You simply
don't need that many carbohydrates that late in the
day.
Your "late" meals (after 4pm) should primarily be
protein and vegetables.
~ Don't skimp on protein to "make room" for large
amounts of carbohydrates. Protein gives the body
extended energy, helps balance blood sugar and
keeps cravings at bay.
~ Limit your intake of alcohol, fruit juice and
caffeinated drinks. These cause abrupt blood-sugar
highs followed by troublesome blood-sugar lows,
leaving you starved for energy.
~ If you eat sweets on an empty stomach, you'll
experience blood-sugar lows that trigger the
desire for more sweets.
Just make sure you eat it after you've had a protein
containing meal and it will do less "harm" than if you
eat it by itself.
My advice, keep them out of the house! :-)
~ Avoid becoming famished during shopping trips and
while traveling. Carry protein rich snacks such as
nuts, hard-boiled eggs, protein bars (we have some
in our camp recipe guide)...not store bought, cottage
cheese, tuna packets, etc.
These high-power foods are great when you feel your
energy drop and will keep your metabolism firing away.
A little fruit and/or veggies along with any of these
is a great addition.
~ Sleep. Try to keep a normal sleep pattern. If you're
un-rested, your body will be tired and you'll end up with
more cravings.
STAY STRONG~~!!!
IPL
It's often said that people are addicted to carbs.
But, is it really an addiction or just a biological
one you can fix?
Of course it's fixable, we just have to do a few
things correctly each day and those cravings will
diminish.
Here's a typical scenario you might relate to....
You're off to work and you didn't have time for breakfast
because you woke up late and you didn't have anything
planned out.
So, on your way to work you hit the Starbucks drive thru
and order a bagel and a grande vanilla latte. A few bites
later, BAM, all that sugar hits the brain and you feel
Grrrrrrreat (that's my Tony the Tiger impression)!
Your head is buzzing and your sugar high is now in
FULL affect!
This is where the situation (bad stuff) begins....
High-sugar, refined starch, convenience and comfort
foods feed the carb "addiction" like a drug.
The results of this high sugar, zero nutrient meal is
high blood sugar and insulin levels which results in
even more cravings.
The situation also results in higher levels of serotonin
(a brain chemical that acts very similar to Prozac).
People basically eat sweets to get the sugar "high" I
just talked about.
Another contributing factor to overeating and having
sweet cravings is stress.
When we're tense, the adrenal gland produces more cortisol
and cortisol stimulates production of a brain chemical
called "neuropeptide Y" or NPY for short.
= = >
For you nerds like me who need to know more about NPY,
you can read about it here:
< = =
This is kind of like a carbohydrate craving light
switch.
Aside from this, NPY also makes the body hang on
to the new body fat we produce.
In other words, tension not only triggers carbohydrate
cravings, it also makes it more difficult to lose any
additional weight.
Cortisol also stimulates insulin, which leads to blood
sugar dips and fat storage like I mentioned earlier.
It's one vicious cycle that feeds on itself, over and
over and you don't want to be on it!
So, what the heck can you do to eliminate or at least
reduce these "cravings"?
Here are a few items you should be following each day,
(these are laid out in detail in our nutritional
manual)...
~ Eat less but more often. Eat small meals and snacks
containing some PROTEIN every few hours to keep blood
sugar levels steady.
Skipping meals causes blood sugar levels to drop,
which leaves you craving processed carbohydrates
and sweets for another energy buzz.
~ Be selective about the carbohydrates you eat. Avoid
nutrient-stripped foods made of white flour, white rice,
refined sugar and highly concentrated sweeteners.
Look for foods high in fiber such as fresh vegetables
and fruits, which level off blood sugar.
Most of your daily carbohydrates should come from
vegetables and fruit.
A few complex carbs such as oatmeal, sprouted bread,
yams, potatoes or brown/wild rice can be eaten earlier
in the day in small quantities.
Be mindful of limiting complex carbohydrates late in
the day and especially at dinner time. You simply
don't need that many carbohydrates that late in the
day.
Your "late" meals (after 4pm) should primarily be
protein and vegetables.
~ Don't skimp on protein to "make room" for large
amounts of carbohydrates. Protein gives the body
extended energy, helps balance blood sugar and
keeps cravings at bay.
~ Limit your intake of alcohol, fruit juice and
caffeinated drinks. These cause abrupt blood-sugar
highs followed by troublesome blood-sugar lows,
leaving you starved for energy.
~ If you eat sweets on an empty stomach, you'll
experience blood-sugar lows that trigger the
desire for more sweets.
Just make sure you eat it after you've had a protein
containing meal and it will do less "harm" than if you
eat it by itself.
My advice, keep them out of the house! :-)
~ Avoid becoming famished during shopping trips and
while traveling. Carry protein rich snacks such as
nuts, hard-boiled eggs, protein bars (we have some
in our camp recipe guide)...not store bought, cottage
cheese, tuna packets, etc.
These high-power foods are great when you feel your
energy drop and will keep your metabolism firing away.
A little fruit and/or veggies along with any of these
is a great addition.
~ Sleep. Try to keep a normal sleep pattern. If you're
un-rested, your body will be tired and you'll end up with
more cravings.
STAY STRONG~~!!!
IPL