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3 Ways To Overcome Food Cravings Without Feeling Deprived

brain food cravings blog.jpg

I often have clients who struggle with cravings in my health coaching practice.

Cravings can make or break your wellness and weight loss journey! Clients often feel like they have no control over their cravings and that willpower is the only way to cope.

Well don’t be fooled because it is vital to embrace the fact that relying on willpower alone will most often result in relapse. Willpower is a very finite (limited) resource.

Cravings for foods high in fat, sugar, and/or salt are the most common.

There can be a wide range of reasons why people crave certain foods including dehydration, chemical dependence, not enough calories, skipping meals, stress, depression, triggers and even a potential nutrient deficiency (such as citrus for vitamin C).

I find in my practice that chemical dependency on fat, sugar, and/or salt is very common.

This dependency often begins with stress, depression, or other triggers and these foods are used to increase dopamine in order to feel better short term (similar to drugs and alcohol).

1 – OVERCOMING TRIGGERS

Triggers are stimuli (people, places, or things) which bring on cravings. It is important to work with a coach or in some cases, a counselor, to help identify and overcome triggers.

A great way to overcome triggers is utilizing coping mechanisms such as replacing the undesirable behavior (i.e., eating ice cream while watching TV) with a healthier one (i.e., going for a walk instead).

Additional coping mechanisms include engaging in activities such as exercising, doing something creative, listening to calming or happy music, meditation, joining a support group, having healthy foods available (i.e., fruit instead of refined sugar), etc.

In addition, avoiding the trigger all together can be an important step. This can be difficult which is why it is so important to have support from a professional and a positive community to back you.  

==> Get the support you need to overcome your triggers. Schedule your FREE CONSULT with me today!

Additional coping mechanisms include utilizing affirmations and/or mantras, learning a new skill or musical instrument, going outside in nature, gardening, journal writing, etc.  

2 – CALCULATE APPROPRIATE CALORIES

During a time of calorie deficit (i.e., dieting), it is also important to make sure you are eating enough calories by calculating your Basal Metabolic Rate (BMR), plus accounting for your exercise (Total Daily Energy Expenditure – TDEE) and not going too long in between meals.

3 – HERBAL SUPPLEMENTS

If you find yourself still having a hard time with controlling your appetite, I recommend trying an herbal intervention to get you over the hump.

I personally recommend Purium’s Control spray (with garcinia cambogia) to help with appetite control and boost metabolism.  ==> Fill out this form for a free $50 gift card!

 

Formulating a plan for triggers and relapse that is tailored specifically to you is the key to long term weight loss and wellness success.  

-Kimberly Garrett, CHC, CPT, FNS, BS

References:

Sandi Busch https://www.rehabs.com/about/overcoming-cravings-and-triggers/

Eric Patterson, MSCP, NCC, LPC https://www.livestrong.com/article/490211-sugar-salt-cravings/

4 Alarming Reasons Why Dairy is Bad to the Bone

Have you been drinking milk and eating cheese and yogurt your whole life because you’ve been relentlessly told it will build strong bones? Well you might be shocked by several reasons as outlined below to finally kick dairy from your diet for good in order to protect your bones and your health.

Reason 1 – False Advertising Claims

The dairy industry spends $190 million per year in advertising.  The promotion of eating fruits and vegetables by the National Cancer Institute is $1 million per year.  I'm sure you could recall all the “Got Milk” mustache billboards, commercials, and ads claiming that cow's milk is vital for health and reaching calcium requirements.  However, have you ever wondered why the milk cartons and yogurt tubs don’t contain any claim of health benefits whatsoever?  The reason why is that it would be against the law to put false and misleading health claims on packaging because the packaging laws are much more strict than advertising regulations. Packaging laws actually require there to be scientific backing to claims.  In fact, the Food and Drug Administration (FDA) has found zero evidence that consuming milk lowers the risk of osteoporosis. In fact, dairy is extremely inflammatory to a person's body – causing all sorts of problems such as arthritis, cardiovascular diseases, osteoporosis, autoimmune diseases, Alzheimer's, and even cancer.

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Reason 2 – Increased Risk of Fractures

Get this, a 12 year Harvard Nurses' Health Study reported that 78,000 women who drank at least 2 cups of milk per day almost doubled their risk of bone fractures.  The scientific evidence is very far off from the highly misleading and false “Milk, Does a Body Good” claims.

Not to mention, Finland, Sweden, the U.S., and the U.K. have the highest rates of dairy consumption and they also have the highest rates of osteoporosis.

Reason 3 – Advice of Leading Physicians

Well-known and outspoken physicians are publicly recommending to not consume dairy products – these physicians include:  Frank Oski, MD (former Director Department of Pediatrics at Johns Hopkins University School of Medicine and Physician-in-Chief, John Hopkins Children's Center), Benjamin Spock, MD, Neal Barnard, MD, John McDougall, MD, Michael Klaper, MD, Robert Kradjian MD, Charles Attwood, MD, and many others.

Are you ready to make a dietary change away from animal products? 

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Reason 4 – Poor Source of Bioavailable (Absorbable) Calcium

According to the American Journal of Clinical Nutrition, people are only able to absorb 32% of calcium from milk.  Whereas 64% is absorbed from brussel sprouts and 53% is absorbed from broccoli. Marketing claims of the dairy industry are opposite from actual scientific research.  Ironically, a dairy funded study (that was published in the American Journal of Clinical Nutrition) found that postmenopausal women who drank 5 glasses of milk per day (containing 1500 mg of calcium) actually lost more calcium than the control group!

Surprised about these studies? Have you experienced bone fractures, bone loss, low calcium, cancer, inflammation, or digestion or autoimmune diseases/issues? Perhaps cutting out dairy from your diet could help you.

Find out how I can help you with your dietary and lifestyle goals

==> BOOK YOUR FREE HEALTH COACHING CONSULTATION HERE

-Kimberly Garrett, Certified Health Coach, Personal Trainer, and Sport Nutritionist

References:  
Campbell, T. C. (2006). The China Study. Dallas: BenBella Books
Robbins, J. (2011). The Food Revolution. San Francisco: Conari Press

Discover 5 Healthy Fast Foods

Where do you get your protein?

The cartoon exhibits America’s confusion and often denial when it comes to their diet. Some people are often misinformed as to the consequences of consuming high calorie and high fat meals and what that looks like. Marketing has lead consumers to believe that they need to eat meals high in animal products, meat and dairy in order to make sure they get enough protein in their diets and they turn to the easiest and quickest way to get it – fast food.

Americans have become obsessed with singling out one of the three macronutrients, protein, thinking that it will magically grow lean muscle mass in their body. This is furthest from the truth as extra protein simply turns to fat in the body after it has ruined the kidneys along the way (Barnard, 1998; Clark, 2012). Furthermore, the increase of animal products in pursuit of the beloved protein adds considerable amounts of artery clogging saturated fat and cholesterol.

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It is important to note that the historical cause and effect of feast or famine between rich and poor is no longer the case in America (Molnar & Molnar, 2000).  It used to be that the poor suffered from starvation but in current day, the less fortunate are feasting on highly subsidized fast food and processed foods which are high in saturated and trans fats, cholesterol, and refined carbohydrates.  Our fast food nation is way over fed but way undernourished from the lack of quality whole foods such as vegetables, fruit, nuts, legumes, and whole grains. 

It is a common occurrence for poor communities to seek out cheap subsidized foods such as ground beef and pork products (hamburgers, hotdogs, and lunch meats), cheese, butter, milk, cookies, candy, cakes, and soda, causing the obesity and chronic diseases to rise (WPF, n.d.). When it comes to food, the current perception of wealth is skewed due to government subsidies (EWG, n.d.). This is where politics and economic factors play a powerful role in how diet and disease are interrelated.

An excellent way to get the FAST FOOD but with gluten free high quality nutrients that you need is through green superfoods! It’s the healthiest fast food on the planet and all you have to do is add water! Superfoods like spirulina, chlorella, wheatgrass, and carrot juice give you the alkalizing phytonutrients your body needs to increase energy and decrease inflammation. Also, rice bran solubles increase the skinny hormone called adiponectin.  Learn more about adiponectin here.

==> Check out this Farm to Family video for more information and

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By, Kimberly Garrett, CHC, CPT, FNS, BS
 

References:

Barnard, N. (1998). Foods that Fight Pain. New York: Three Rivers Press

Clark, M., Lucett, S., & Sutton, B. (2012). 4th Ed. Essentials of Personal Fitness Training. Lippincott Williams & Wilkins. ISBN-13:978-1608312818

Environmental Working Group (EWG) - Farm Subsidies. The United States summary information. Retrieved on January 18, 2013 from http://farm.ewg.org/region.php?fips=00000

Molnar, S. & Molnar, I. (2000). Environmental Change and Human Survival: Some Dimensions of Human Ecology. Upper Saddle River, NJ: Prentice Hall

orld Preservation Foundation (WPF) (n.d.) Plant-Based Diets: A solution to our public health crisis. Retrieved from http://www.worldpreservationfoundation.org/Downloads/Plant-Based%20Diets%20-%20A%20solution%20to%20our%20public%20health%20crisis.pdf

5 Shocking Things You Didn't Know About America's #1 Killer

The chief health concern in our country is cardiovascular (heart) disease due to its fierce ranking as the #1 killer in America.  It is a raging war within our society that begins with our nation’s infants and yet the vast majority of Americans still are confused and misinformed about the armament for a cure. 

Simply put, cardiovascular disease is comprised of a diseased heart and arteries and includes heart disease, high blood pressure, and stroke (Kenney, 2012).  Cardiovascular disease is caused by inflammation in the vascular system (veins and arteries), more specifically damage to endothelium (the inner most layer of the arterial walls) which causes atherosclerosis (plaque buildup) (Kenney, 2012).   When a heart attack or stroke strikes, it can cause irreversible damage to the brain or heart.  However, the majority of the time, death is the diagnosis.  Kenney soberly indicates “Atherosclerosis [narrowing of the arteries due to plaque (pus/fat and cholesterol) buildup] is not a disease of the aged.  Rather, it is more appropriately classified as a pediatric disease because the pathological changes that lead to atherosclerosis begin in infancy and progress during childhood” (2012, p. 524).  According to countless studies, this is entirely diet related.  Children, let alone adults cannot naturally rid their bodies of the saturated fat and cholesterol through the consumption of animal products (the only types of food that contain cholesterol is from animals and their byproducts, as plant-based foods contain zero cholesterol).

The 80 million people in America who have cardiovascular disease right now (The Heart Foundation), will likely undergo a bypass surgery and/or angioplasty in an attempt to preserve their lives.  However, studies indicate that only 2% of bypass surgeries will actually prolong life and furthermore, zero angioplasties will prevent further heart attacks and prolong life (Robbins, 2011)!  However, the solution of plant-based nutrition (in addition to ceasing smoking) is easily attainable for the 80 million people in American who have cardiovascular disease in addition to the remaining 237 million Americans who live in this country and who are all at grave risk for cardiovascular disease (US Census Bureau).  

As for heart disease being a hereditary disease, that is what the meat industry would love for us to continue to believe.   The agenda of the Beef Eater Guide to Modern Meat is to put out press releases to protect their industry and to confuse the public by saying “Your genetics are a prime determinant of whether you will get atherosclerosis and heart disease.  If your parents and grandparents had it, then you are a candidate; if they didn’t have it, your risk is much lower” (Robbins, 2011, p. 21).  This clearly is not the case.  Dr. Michael Debakey, Director, Cardiovascular Research Center explains that heredity (meaning that family members have high incidences) of heart disease “only constitutes about 5% of the cases.  Most people (who develop heart disease) don’t really have a hereditary disease” (Robbins, 2011, p. 21).  

Doctors Esselstyn and Ornish have been conducting research programs that involve people who had very serious and advanced cardiovascular disease with many prior and repeat cardiac events and surgeries.  In each of the physician’s programs, their practices are very simple and impressively effective.  They place their patients on a low fat plant-based diet which not only does it cut off the packing in of cholesterol and saturated fat into the arteries, it also prevents inflammation and allows the body to naturally repair damaged tissue (Esselstyn, 2007).  This allows the patients’ “rapid restoration of the endothelial cells’ capacity to manufacture nitric oxide, and that, in turn, restore[s] circulation” (Esselstyn, 2007, p. 44).  Within just a couple of weeks of being in the programs, they all became heart attack proof and about 95% of them are alive and well over a decade later (Robbins, 2011). 

Are you ready to make a dietary change away from animal products? ==> Click here for your Free 21-Day Anti-Diabetic Kickstart Guide!

Many of us get caught up with how the outside of our body looks and how others view our physique so we put in hours at the gym to improve our looks or even go as far as forming eating disorders, but we often neglect what the inside looks like by making misinformed food choices.  I would make a bet that if we wore our arteries on the outsides of our bodies, we sure as heck would be more diligent about keeping them clean of pus/plaque through foregoing the consumption of animal products.  We have no more excuses, we are empowered to make a choice and to change.

To recap, 5 things you didn't know about heart disease (America's #1 Killer):

  1. Heart disease begins in infancy

  2. Only 2% of bypass surgeries actually prolong life

  3. Zero (0) angioplasties will prevent further heart attacks and prolong life

  4. Heart disease is only hereditary 5% of the time

  5. Heart disease can be reversed with a low fat plant-based diet!

By Kimberly Garrett, CHC, CPT, FNS, BS

References:

Esselstyn, C. B. (2007). Prevent and Reverse Heart Disease. New York: Penguin Group

Kenney, L. W., Wilmore, J. H, and Costill, D. L. (2012). Physiology of Sport and Exercise. 5th ed.

The Heart Foundation. Retrieved October 22, 2013 from http://www.theheartfoundation.org/heart-disease-facts/heart-disease-statistics/ 

Robbins, J. (2011). The Food Revolution. San Francisco: Conari Press

United States Census Bureau. U.S. and World Population Clock. Retrieved October 22, 2013 from http://www.census.gov/popclock/

8 Shocking Benefits that Carbs Provide

Do you know what kinds of benefits carbs provide?

Carbohydrates have been given a bad rap in the media lately with many people going gluten free or trying fad diets like Paleo and the Keto diet, which are really just reincarnations of the Atkins diet, even though it's reported that Dr. Atkins died from Heart Disease. Well, I'm here to tell you that not all carbs are created equal and there are many benefits to complex carbs!  Here are 8 of them:

  1. They give energy! Carbs are the chief source of energy for all body functions and muscular exertion.

  2. They are also the brain’s main fuel.

  3. They improve sports performance. Carbs do this by increasing time to exhaustion for exercise. To maximize this, consume 30-60g carbs for exercise lasting over 1 hour. A Sports beverage with carbs such as Gatorade is a great option as it also replaces electrolytes.

  4. Carbs help the body utilize protein and fat.

  5. Carbs regulate digestion.

  6. Carbs are protein sparing because energy needs will be meet by carbs thus saving protein for tissue repair and growth. Therefore, we do not want the body to use protein for energy which results in muscle wasting.

  7. Carbs provide much needed fiber.

  8. Carbs allows for max fat utilization. “Fat burns in the carb flame”. If an individual wants to lose fat, it can’t occur without sufficient carbs without resulting in “hitting the wall” which is like having no energy left.

But let's be clear that complex carbs from veggies, fruit, legumes, and whole grains provide bountiful benefits. The carbs that are "bad" are the refind carbs coming from cakes, cookies, and some crackers and bread. 

What are the benefits of Protein?

Protein has falsely been given the holy grail status for macronutrients.  In fact, it is the macronutrient that is needed the least by the body. What are the benefits of Protein?:

  1. Once broken down into amino acids, it repairs body tissues.

And remember, consuming extra protein will not unleash a magic well of muscle building capacity!

 

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Recommended Macronutrient Breakdown:
60% of daily calories should come from CARBS
25% of daily calories should come from FAT
15% of daily calories should come from PROTEIN

-Kimberly Garrett, CHC, CPT, FNS, BS

Reference:
Clark, M., Lucett, S., & Sutton, B. (2012). 4th Ed. Essentials of Personal Fitness Training. Lippincott Williams & Wilkins. ISBN-13:978-1608312818