We just don't have a Sweet Tooth

We just don’t have a sweet tooth,

 Damn, we got a sweet belly?

Sugar and carb cravings sabotage any well-meaning promises to eat better on the daily!

I know even myself, a Certified Nutritional Practitioner can fall prey to carb cravings.  Carbohydrate cravings aren’t always a behavioral problem or lack of will power, but instead have genuine, biological causes that can be helped with various strategies and natural high quality supplements. 

What drives the sugar cravings??

1.   Candida overgrowth can cause extreme cravings for sugar and simple carbohydrates. Candida is a type of yeast that is naturally present in everyone’s digestive tract; however if your immune system is weak and your digestion is poor, Candida levels can get out of control. Grapefruit Seed Extract, Caprylic Acid, Undecylenic Acid, Berberine, Garlic, Horopito, Saccharomyces boulardii, Clove oil, and Coconut Oil are some natural ways to help kill Candida overgrowth. 

2.   Altered gut flora, new studies show that certain gut bacteria, require different substrates for different strains, to grow and reproduce. for example, Bacteroidetes grow with fats as a substrate while Prevotella grows best on a carbohydrate source. To help, substitute sugar with Manuka honey as it provides antimicrobial benefits to the gut, which help to promote the growth of bacteria that are good for your gut health while reducing cravings. High quality probiotic supplements also will help with sugar cravings, aim for 10000. Several strains of Bifidobacterium and Lactobacillus have been shown to improve anxiety- and depression-like behavior, which also tend to alter eating behaviour.

3.   Insulin resistance - Supplementing with a high-quality multi-vitamin is also beneficial toward reducing your sugar cravings and balancing blood sugar levels through improved insulin sensitivity. A daily vitamin ensures you meet recommended levels of minerals like zinc, chromium and magnesium — all of which are involved in maintaining healthy blood sugar and insulin levels. Myoinositol and D-chiro Inositol have been shown to reduce insulin increase. Researchers at the Linus Pauling Institute have identified a compound from Hops that significantly improve markers of metabolic syndrome and reduced weight gain,  Gymnema tincture - Gymnema helps our cells take in sugar more effectively (hence not needing more), and improves sugar metabolism. Have a few drops on your tongue before you eat and help your sugar cravings lessen - it literally blocks the sugar receptors on your tastebuds. Cinnamon is also beneficial for help maintaining blood sugar. Eating Fibre, Protein and Quality Fats also help to regulate blood sugar. 

4.   Hormonal Imbalances; For women who feel worse around their menstrual cycle, try taking vitamin B6 (200mg) or P5P, its more bioavailable form. This helps ease the deficiency of the "feel good" hormone prostaglandin E1 (when this hormone is low, irritability and sugar cravings can result). If mood swings accompany the sugar cravings, it could be from excess sugar thats blocking your ability to turn a substance called GLA (gamma linoleic acid) into the DGLA (dihomo-gamma-linoleic acid) needed to produce prostaglandins that improve mood. Eveing Primrose Oil provides GLA, as does Borage Oil. Chastetree also helps PMS. 

For those whose sugar cravings increase when they enter perimenopause in their 40s, estrogen and progesterone deficiency may be driving sugar cravings.These supplements are helpful, B complex, Vitamin D3, and Omega3’s, Magnesium, Fiber, Liver Detox supplements and don’t forget a great quality Probiotic. Magnesium takes a big dip in menopause and we need magnesium for mood, relaxation and sleep. Herbals that help perimenopause are, Maca; Black Cohosh; Dong Quai; and Angelica Root,

For men, testosterone deficiency associated with andropause can also cause sugar cravings. D-Aspartic Acid. D-Aspartic acid is a natural amino acid that can boost low testosterone levels. Vitamin D, Tribulus Terrestris, Fenugreek, Ginger, DHEA, Zinc, Ashwagandha. Naural Bioidentical Hormones may also be helpful.

5.   Depression or a bad mood can mentally and physically affect cravings too. Sugar consumption increases serotonin, a neurotransmitter that regulates mood, appetite, memory, and social behavior. Because sugar boosts serotonin, you feel happier, temporarily, so your brain craves this. Oh serotonin also is made in your gut, so you need great gut health to produce your own serotonin. St. John’s wort, SAMe, 5-HTP, Omega-3, Vitamin Bs, Vitamin D, Saffron, Kava Kava are used to help combat depression. This article is not meant at medical advice, please consult a licenced Natural Health Practioner for guidance.

6.   Stress If you have cravings and are under stress, feel anxious much of the time, or you have insomnia, it can be related to your adrenal function, specifically a type of imbalance that can lead to exhaustion. You may notice that you need caffeine to wake up, and you crave sweets, salty foods, and more caffeine during the day — then carbohydrates or alcohol at night. If your adrenals are totally shot, these well meaning strategies don’t even cut it because you still feel run down, lethargic and no amount of sugar peps you back up. This only leads to a vicious cycle. There are many adrenal support supplements that help your adrenals combat stress. Aswaghanda, Rholdiol, Holy Basil Leaf, Licorice root, Curcumin, and Phosphatidylserine (PS) are excellent for supporting adrenals. Stress also causes the hormone cortisol to flood your body, releasing glucose from your liver, which in turn raises your blood sugar. The same list that helps adrenals also helps to reduce cortisol levels with the addition of Cordyceps, and Bacopa.

7.  Poor quality sleep , When we sleep poorly or go for long periods of time without sleep, our bodies make more ghrelin. Ghrelin is a hormone that controls our cravings for carbohydrates and simple sugars. In one study, participants went from getting eight hours of sleep to five hours of sleep. This reduction led to a 15% higher level of ghrelin in their bodies. As Ghrelin increases so does sugar cravings.  Leptin is produced by our fat cells. It influences our satiety or feeling of fullness. When we are inadequately rested, we tend to produce less leptin, making us want to eat more. Again, when we are tired, we resort to more quick energy foods, simple carbs to keep ourselves awake. In the same study mentioned above, the sleep-deprived subjects demonstrated a 15% lower level of leptin, leading them to eat more. To help eas you back to more restful sleep, there is Melatonin, Hops, Passion Flower, Valarian, 5HTP, Tryptophan, L-Theanine, and Glycine.

8.  Mineral deficiencies might be another reason for your cravings. An iron deficiency will zap your energy, leaving you feeling fatigued, weak, and spurring cravings to perk you up. Calcium, zinc, chromium, and magnesium imbalances can manifest themselves as sugar cravings too. so here again, a high quality vitamin helps supply you with the nutrients you cannot get from food alone.

Other alternatives for natural sweeteners include maple syrup, coconut sugar, monk fruit and xylitol, (which also provides dental benefits) 

Eating well with whole foods to supply necessary nutrients is a part of the answer that helps combat food cravings. Of course avoiding the overly processed junk foods is also a must. Getting proper sleep, adequate exercise also factor in to help curb sugar cravings. Many of the supplements mentioned above also come in formulas specific to the issue. Keep in mind this is not an exhaustive list, but it is a great start for you to consider adding these supplements if you have never tried any before. The right quality nutrients and supplements will help maintain your body and stop your sweet belly from growing out of control! In fact all these great tips could help shrink your sweet belly!

Weight Loss and Stress Do Not Mix Well

Day in and day out we have stressors, and sometimes we just get bombarded. Life happenings sometimes leave us drained, strained and even harebrained! Whatever the life challenges - relationship issues, workload, financial hardships, school deadlines, parenting struggles, caring for an elderly or ailing family member, traumatic experiences, etc. they all cause physical, emotional, mental and physiological responses. Unfortunately increased hunger and weight gain can be among these responses. 

So here is the shake down. Increased stress causes the adrenal glands to release more stress hormones, adrenalin and cortisol. This is known as the “fight or flight” response.  This happens so the body can provide the extra physical energy and strength from stored carbs and fats needed to get the fight or flight done to save ourself. Though we don't have to run from lions, tigers or bears any too often, this physiological response to stress is hardwired within our make-up. The modern day stressors have us responding in the same way. Really it is a design of resiliency and a built-in protective mechanism. Increased cortisol levels also result in an impaired response to leptin, the hormone that makes us feel full. The poor response to the satiety hormone keeps us shovelling in the food.

With prolonged elevated levels of cortisol, our signals tell us we continually needs extra fuel. This extra fuel gets stored as fat around the abdomen, AKA, belly fat. Much to our dismay, so begins this vicious cycle. When we have long term stress, both insulin and cortisol remain elevated in the blood, and the extra glucose is stored as fat–mostly in the abdomen. Now what keeps this cycle going as that fat cells actually have special receptors for the stress hormone cortisol. A knewly learned fact is that there are more of these cortisol receptors in our abdominal fat cells than anywhere else in our bodies. It's like belly fat can be a living, breathing, growing monster!

What also factors in, is that when we are in "fight or flight" mode, we can not be in "rest & digest" mode. These two systems are supposed to be a balancing act, but when the "fight or flight" switch is constantly turned on there is no chance of the other to kick in.  Our body says, "Hoolah, we need all energy available to us to get the freak out of danger, digesting can wait." What is the fall out from that?  Stomach acid production and pancreatic enzyme secretions are decreased, resulting in poor digeston. This enables larger food particles lower in the digestive tract. Prolonged stress also leads to a breakdown of the small intestinal lining. The tight junctions become loose junctions within the intestines, AKA - leaky gut. This in turn results in food sensitivities. This can even occur with foods that previously caused no issue with you. Nutrient deficiencies also occur with the impaired digestion.

So with all this going on, what can be done about being in the throws of constant stress?

Be kind to yourself, don't get down on blaming yourself. How does this serve you? It does not! Recognize that you need extra care at this time and be easy on yourself. 

There are some things that we just have no control over. Take time to ask yourself "what is within my control and what is not?" When you can see what you do have control over, then you can work on adjusting these things things. 

Can you put aside some tasks, can you just let go of some things? Ask yourself, "How important is it right at this moment?" Can you ask for help? Most of us may find this difficult, as we are used to handling our own stuff. We are put on this earth in a family circle, a neighbourhood, a community, not on an isolated island, ask or at least accept help. Go for a massage, a reiki session, an infared sauna or any other rejuvenating alternative therapy, Go for a nature walk, meditate, listen to relaxation music. Of course, do seek emotional/spiritual support, a shoulder to lean or cry on, an extra ear or two to listen to and support you in your wows. Inquire about all available resources with your particular situation. 

When our adrenals are overtaxed, fatigued or flatlined, strenuous exercise is not a great idea at this time. Weight lifting, cardio can put added stress on the already comprimised adrenals. Instead opt for the nature walks, some yoga, or light stretches. Whatever you decide to do,  keep your heart rate under 90 beats per minute. A walk to get some fresh air after a meal is helpful.

If you normally do not take supplements, you may want to when you are facing some adversity in your life. There are herbals and certain minerals that help the adrenals replenish. Adaptogenic herbs, the B vitamins, Magnesium, Potassium, Niacinamide and adrenal glanulars are all helpful support. Taking a quality mutlivitamin is also essential as reduced adrenals also impact immune function, so you want to to be filing your tank. This is generally just an all around good practice in today's hectic world, as there are reduced minerals in our soil and added toxins in our environment. Life Sustainers has some excellant adrenal support supplements both in the store and available for home delivery on the Dispensary

Quality sleep is also key in coping with stress. Cortisol can remain elevated at night when it is supposed to decrease.  The unfortunate result is wakefulness, restless sleep, tossing and turning or waking and then being unable to get back to sleep. It is important to to get at least 8 hours of restful, deep sleep regularly. Cortisol blocks melatonin so it might be beneficial to take a melatonin supplement. There are some awesome herbals that help promote quality sleep. You may not need it normally, but during stressful life situations, assistance with getting better quality sleep helps you face the next day's events.  

Though you might be reaching for the caffeine, sugar or other vices, they only serve to deplete the body and add to the vicious cycle. Whole foods, organic foods help the body refuel with optimal nutrients.

I am a Metabolic Balance Coach, so this awesome plan helps to balance blood sugar and hormones. Metabolic Balance includes whole foods and helps people to lose weight. So if it the ususal everyday stress you are having to contend with, Metabolic Balance is an idea plan to help you eat healthily, balance hormones and blood sugar so you are better able to handle those daily stressors. When experiencing a full blown stressful life event, the last thing that you might be considering is how to lose weight. Metabolic Balance, is however, something to keep in mind when the storm calms and you are looking for a sure way to help rebalance your body and acquire a healthier status. 

Stress, Anxious and Depressive States and Attentional Difficulties

Have stress at work, with life, relationships or feeling depressed, anxious, attentional difficulties - a combination of these may help.

Clinical Human Studies have demonstrated that Vitamin D is helpful when feeling depressed. it is widely known that Vitamin D deficiency is one of the factors is Seasonal Affective Disorder that results over the winter months. This is prevalent for people living in northern latitudes as there is insufficient sunlight exposure during the winters to stimulate the production of vitamin D in skin.

There are over 90 clinical studies on Melatonin, on many different type of sleep issues on adults and children, individuals with mental health issues, such as neurodegenerative disorders, shift workers, travellers, etc and is relatively safe in even higher dosages.

D-Stress, Lavender has shown efficacy in many issues, such as PTSD, depression, anxiety and chronic fatigue!

Chill Pills will improve your concentration, reduce your stress levels, calm your nerves, and help you work more effectively! 

Sleep 8 helps you get to sleep naturally, an effective, safe, nonaddictive sleep aid! 

Magnesium is among the most important minerals essential to our wellbeing, a factor in over 300 enzymatic reactions that affect all aspects of metabolic function, intestinal absorption, skeletal storage and release of calcium, along with nervous system function, and is great for stress management. Unfortunately, even the foods that are traditionally good sources of magnesium are often grown in magnesium-deficient soil these days.

Omega 3 may effectively alleviate depressive moods without dangerous side effects and helps to restore structural integrity to brain cells that are critical in performing cognitive functions! Apparently, although a higher ratio of DHA is beneficial for babies, a higher ratio of EPA is better for children, for cognitive function and attentional difficulties and adults with affective mental health concerns. Dosage also matters to be effective. For neurodegenerative disorders such as cognitive decline, dementia, Alzheimers, MS, Parkinson's, a 2:1 ratio EPA/DHA fairs better!

Studies have shown that Vitamin D and Omega alone in combination with prescription medicinals for mental health issues may also help symptoms, when the prescription alone is not sufficient. Chill Pills and Sleep 8 however, are not to be combined with prescriptions for mental health needs.Certainly clean eating is also key, including, fresh organic vegetables and fruits, high quality mono/poly-unsaturated fats, and organic quality protein.  Omitting the sugar, junk foods, highly processed foods with fillers, additives, and dyes will also help in these areas. Allergens such as wheat, dairy, corn, soy, eggs, and others also need to be investigated especially where attentional issues are a concern for children. 

To know if a combination of these are going to be effective, a regimen of 3 - 6 months is necessary. If you would like more assistance on choosing a regimen that may assist you please contact me. These supplements are available at Life Sustainers in the store, and other brands are available in my Dispensary! Any information provided here is not intended to replace medical advice offered by a physician nor should this information be used to treat any health problems without first consulting with a physician or paediatrician.