We have all felt food cravings throughout our lives. Chocolate/Peanut butter is mine?
So it is completely normal to have them. But do they control us/manipulate us on a daily basis?
What are your most common food cravings?
Some people have intense food cravings for sugar (probably the most common). However, salty foods, chocolate, junk food/carbs (pizza) are also common food cravings.
Are you a carboholic? (not sure if that is even a word but you know what I mean)
What I?ve realized is that eating a little of a tasty dessert or a little pasta or bread fails to satisfy me. Rather it ignites a fierce craving for more, to eat it all and then some.
I find it easier to avoid sugar, grains and starches entirely, rather than to try to eat them in moderation. The question is why?
The conventional thinking is that obesity is caused by caloric excess.
But as members of?The Get Lean Club, we know that obesity is actually a hormonal regulatory disorder, and the hormone that dominates this process is insulin.
Even a bite or a taste of carbohydrate-rich foods can stimulate insulin and create a craving ? for even more carbohydrates.
Elevate insulin levels even a little and the body switches over from burning fat for fuel to burning carbohydrates.
Since insulin levels after meals are determined largely by the carbs we eat ?
- particularly easily digestible grains and starches (i.e. rice/pasta/bread), known as high glycemic index carbs.
- As well as sugars like sucrose and high-fructose corn syrup ?
So having a lifestyle plan based specifically on avoiding these carbs to avoid insulin spikes makes sense?
So how can we avoid these cravings altogether?
Eating lots of healthful fats?? it?s the one macronutrient that doesn?t stimulate insulin secretion. (i.e. avocado, walnuts, almonds, macadamia nuts, fatty fish ? tuna, salmon, trout, MCT oil, Ghee to name a few)
Avoid the trigger totally?? clean up our home environment and avoid situations where sugar and other treats are easily available
Intermittent fasting?is obvious??Restrictions on food do not increase food cravings, but consistently decrease them. If you eat constantly, you are more likely to feed those cravings. If you fast, those cravings will shrivel away.
Identify, plan for, and avoid situations?that weaken resolve or increase cravings. If you know that at 2 p.m. you always are tempted to go to the vending machine just make sure you have a healthy snack (perhaps healthy fats) on hand that won?t trigger a binge.
So I hope these tips help get you on track and avoid those cravings that can control you throughout the day!
Have a great day and weekend!!
P.S. Do you have more questions about?Getting Lean and Eating Clean? Many do and that?s why we now offer private coaching. If you?d like to schedule a private coaching session to customize your program, simply send me an message. I look forward to helping you on your journey?
Testimonial for the Simple Intermittent Fasting Journal?
This was a text string yesterday from a client who bought the journal and received coaching?
?Thanks to Brian Gryn I?ve been fasting with the Simple Intermittent Fasting Journal as my guide for a couple months now. Definitely lost weight (about 8lbs) and got my body back to the way it used to look in my 20s. People are noticing and I have more energy too! Thanks Brian!?
I recently got asked from a new client ? ?Is there something I could do that would make me feel younger and have more energy??
Join the club of millions!!!
If I had a?magic pill?to do that I would be selling it like crazy!!
I would say we all would?love to turn back the clock and feel younger??Correct?!?
?What hormone helps turn back the clock???any guesses?!?
Yep ? correct ??Human Growth Hormone?
HGH?is a hormone made by the pituitary gland (the master gland), which plays a huge role in the normal development of children and adolescents .
Once adulthood is reached we still need HGH because it?plays a major role?in the new cell growth and repair that is required for optimum health.
HGH typically goes?down with age?and abnormally low levels may lead to lower muscle and bone mass.
The amount of human growth hormone released by the pituitary gland after the age of 21 to 31 falls by about?14% per decade.?This means that HGH in the body is?reduced by half at age 60.
Symptoms of Low HGH Include:?(you can get tested for?growth hormone deficiency)
- a loss of lean muscle and an increase of fat,
- decreased energy levels, decreased stamina,
- decreased socialization,
- abnormal sleep patterns, awaking tired,
- decreased libido, decreased interest in personal relations,
- diminished memory,
- decreased senses,
- an increase in the number of colds and illnesses,
- decreased healing ability,
- wrinkling of the skin,
- gray hair,
- a greater risk of cardiovascular disease,
- decreased bone density,
- and other symptoms.
So what can we do to increase HGH naturally?
Yep, you guessed it ??Fasting!!
Fasting is a great natural stimulus to?HGH secretion.
Fasting has the potential to unleash the?anti-aging properties?of HGH without any of the problems of excessive HGH.
The elevated HGH stimulated by fasting should?increase muscle mass and make recovery from a workout easier and faster. This would be an important advantage in elite level athletes or anyone for that matter.
One of the major concerns about fasting is the loss of lean mass. In comparing caloric reduction diets to fasting, the fasting was?4 times better at preserving lean mass! 1
As you can see, there are plenty of?other reasons?to give?intermittent fasting?a try other than trying to lose body fat %.
The one thing about fasting that I like is it?s?flexible, natural and free.?Many health benefits without drugs, supplements or cost.
So if you want to give it a try and need assistance on when and what to eat check out my?Intermittent Fasting Journal?that I created to help you?
Have a happy, healthy day!
1 2016 Sep;24(9):1874-83. doi: 10.1002/oby.21581.
try new things or reinvigorate hobbies from the past.
As the?New Year?is upon us it has me thinking what new things I want to try or some old hobbies/sports I want to start up again.
Well over the past week, I tried something new ??pickle ball?and played an old high school sport ??tennis.
I had a blast at playing both and it made me realize that it is?never too late?to start a new hobby or start up an old sport in the new year.
Life can move fast?and it?s important to continue to ?stay young? by doing things that will challenge us both mentally and physically.
When you are stagnant, you don?t grow.
What new activities are you going to try for this upcoming year?
Think of one activity for your body and one for your brain. (example ? chess (mind) and tennis (body))
If you don?t?plan for it?by the time you know it the year will go by in a flash!
When a client tells me they hate working out I ask them to try something different.
If you?hate the gym?go somewhere else! Like the tennis courts!
After playing tennis, it makes me realize how much I enjoy it and how much of a great workout it is as well!!
Don?t make excuses and find something that will motivate you to stay active both mentally and physically.?There is plenty out there?
- Rock Climbing (indoors or outdoors)
- Pickle ball
- Horseback riding
- Read a book per month
- Learn a new language
- Spin Classes
- Intermittent Fasting
Hope this list got your mind working on something new to try both mentally and physically for 2018.
I am going for tennis, rock climbing, playing more chess/piano and volunteering more.
Email me?what new activities you are going to do in 2018?
Have a Happy Healthy New Year!!
Who starred in this famous SNL skit?
That is right!!?Chris Farley?
This term is way over used because most of us don?t know what true hunger is?
Hunger, most often, is?not a reflection?of the amount of food filling our stomach.
We can become hungry for many reasons.
The?smell of a cookie?can create salivation, pancreatic fluid secretion and insulin production upon the expectation, not the actual delivery, of food.?Ok ? enough with the science?
There are infinite other possible?associations?with foods that make us ?hungry.?
If we consistently?eat every morning at 7:30am, then we develop a?conditioned response?to that time and become hungry. The same applies to lunch, dinnertime and snacks.
We become hungry merely because of the time, not any true intrinsic hunger. This is?learned?through years of association.
Notice?most children?refuse food early in the morning because they are simply not hungry.
Of course, big food companies?spend billions?trying to condition us to make the following associations:
- Movies =?Popcorn + Sugary drinks
- Ball Game =?Hot Dog + Beer
- Watching TV, Attending a concert, Listening to a lecture =?eat, eat, eat?
In the modern industrialized world, we are?accustomed?to eating ?round the clock.
We eat when we are?happy, sad, bored, excited ,stressed out?etc?
Vending machines in every location possible. Starbucks or McDonalds on every corner.
I think you get the point?we are?bombarded?daily with images of and references to food.
So how can we defeat hunger conditioning?
Intermittent fasting?offers a unique solution.
By?randomly skipping meals?and varying the intervals at which we eat, we can break our habit of eating 3, 4, 5 or 6 times throughout the day.
We no longer become hungry simply because it is 7:30am or noon or we are at the movies?etc?
Have you ever noticed a day when you are?so busy you skip lunch?and keep going like nothing has happened.
You missed your?hunger cues?so your body used its?own?stored fuel (glycogen or fat) as energy. (this is normal)
The key with all this is to reconnect with the feeling of true hunger not by a conditioned response to a certain time or occasion.
We allow?our body?to tell us when it needs nourishment rather than eating by the clock or any other conditioned reason.
If your stomach starts to growl have a warm beverage like?black coffee or tea?and move on with your day.
Find a time?when you are busy?and it will be easier to do?
You will realize it is really not a big deal?
It?s all about balancing your fasting and feasting times!
Have a great day!