Acrylamide – Know About What Potatoe Chips and Fries Do To Us

Posted on May 11, 2012 by The Nutrition Advisor

According to Dr. Ben Kim, a Holistic Practitioner  in Canada that I follow, this nasty compound called Acrylamide is found in so much of what we eat.  He pointed out that after studying the story regarding Dan Gorske, the man who ate only McDonalds for one year, that was particularly interesting is that he almost never ate French fries.

French fries are the worst item on the menu at fast food restaurants. Sure, coca cola, processed cheese, and factory farmed meats aren’t much better.  But what is it about deep-fried potatoes that makes them so harmful to health?

They are loaded with trans fats, known to cause immune system depression, cardiovascular disease, diabetes, obesity, sterility, birth defects, decreased ability to produce breast milk, loss of vision, and weakening of your bones and muscles.

French fries are also high in acrylamide, a carcinogen that is found in starchy foods that have been fried or baked at high temperatures.

The World Health Organization first began to look at the dangers of acrylamide in 2002 after the publication of a study in Sweden that linked acrylamide consumption with cancer. Since then, independent studies in the United States, Germany, Norway, Switzerland, and England have confirmed the link between acrylamide consumption and risk of developing cancer.

A few months after the original report out of Sweden, The Center for Science in the Public Interest in Washington, DC did its own study on the acrylamide content of the most common starchy foods in the North American diet. Their results were as follows:

Food

Serving

Acrylamide (mcg)
McDonalds French Fries, large

6.2 oz.

82
Burger King French Fries, large

5.7 oz.

59
KFC Potato Wedges, Jumbo

6.2 oz.

52
Wendy’s French Fries, Biggie

5.6 oz.

39
Ore Ida French Fries (baked)

3 oz.

28
Pringles Potato Crisps

1 oz.

25
Fritos Corn Chips

1 oz.

11
Cheerios

1 oz.

7
Honey Nut Cheerios

1 oz.

6
Boiled Potatoes

4 oz.

less than 3
Water

8 oz.

0.12 (EPA limit)

Put another way, the amount of acrylamide found in a large order of French fries at a fast food restaurant is at least three hundred times higher than what the Environmental Protection Agency allows in a glass of drinking water.

“I estimate that acrylamide causes several thousand cancers per year in Americans,” said Clark University research professor Dale Hattis.  Hattis, an expert in risk analysis, based his estimate on standard EPA projections of risks from animal studies and limited sampling of acrylamide levels in Swedish and American foods.1

On June 16, 2005, the California-based Environmental Law Foundation filed notices with the state of California’s attorney general against:

  • Lay’s potato chip maker PepsiCo Inc.
  • Pringles maker Procter & Gamble Co.
  • Cape Cod potato chip parent Lance Inc.
  • Kettle Chips maker Kettle Foods Inc.

California law requires that companies warn their customers if their products contain known carcinogens. Acrylamide is listed by the California Office of Environmental Health Hazard Assessment as a chemical known to cause cancer.

Tests conducted by the Environmental Law Foundation indicated that these potato chip brands “far exceeded the levels requiring warning labels under California law.” Specifically, they noted that “Cape Cod Robust Russet potato chips exceeded the required warning level by 910 times, while Kettle Chips Lightly Salted chips exceeded the level by 505 times.”

Regardless of how this most recent legal battle goes, we are already well aware of the strong link between acrylamide consumption and risk of developing cancer. Please remember that raw or boiled potatoes test negative or very low for acrylamide.   Acrylamide is formed in substantial quantities when starchy foods are fried or baked at high temperatures.

The bottom line is that we should minimize consumption of French fries and potato chips. So the next time that circumstances lead you to McDonalds, do yourself a favor and be like Don Gorske. Have a Big Mac and skip the fries.  Better yet, have a salad from their lighter choices menu.

 

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Erectile Dysfunction Natural Support

Posted on May 7, 2012 by The Nutrition Advisor

A report article in Prevention Magazine says: 

  • In a study by the International Journal of Impotence Research, they find that men who drink pomegranate juice for four weeks have improved scores on an E.D. assessment finding.
  • Researchers in Turkey recently found that by eating 100g (3-l/2 oz) of pistachio nuts a day for 3 weeks, it improved men’s E.D. with no side effects.
  • An over-the-counter supplement combines L-arginine with Pycnogenol (a pine bark extract) has been shown in many studies to improve sexual function.
  • L-Arginine is found naturally in food and this amino acid increases production of nitric oxide.  This has been shown to improve E.D. in only the men who had low levels of nitric acid in their blood, especially those with cardiovascular problems.
  • A large study from the University of Exeter found that using Red Ginseng significantly improved E.D. by relaxing the muscles in the penis for better blood flow, improving erection.

Additionally, stress plays a big part in E.D.  Whether there is performance anxiety produced from problems with previous episodes, or other life stress, these stress reliever tips will help as well:

  • Keep a positive attitude. Believe in yourself.
  • Accept that there are events you cannot control.
  • Be assertive instead of aggressive. “Assert” your feelings, opinions, or beliefs instead of becoming angry, combative, or passive.
  • Learn to relax.
  • Exercise regularly. Your body can fight stress better when it is fit and there are numerous studies that show being physically fit improves blood flow as well in that area.
  • Eat well-balanced meals.
  • Stop smoking.
  • Limit or avoid use of alcohol and caffeine.
  • Set realistic goals and expectations.
  • Get enough rest and sleep. Your body needs time to recover from stressful events.
  • Don’t rely on alcohol or drugs to reduce stress.
  • Learn to use stress management techniques and coping mechanisms, such as deep breathing or guided imagery.

 

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Cholesterol Numbers and Your Ratios

Posted on April 10, 2012 by The Nutrition Advisor

Do you get confused about the results of your blood serum cholesterol numbers when you get them back from your doctor’s office?  Let’s look at the real indicators for heart disease when it comes to these test results: 

It is the ratio between the level of HDL – “good” cholesterol and the total cholesterol number that we need to be concerned about.  Therefore, in adults, the HDL good cholesterol number ratio should be higher than 0.24 (get this by dividing your HDL level by your cholesterol total number).  So, that being said:  0.24 or higher is considered ideal, under 0.24 – Low;   less than 0.10 – very dangerous.  The higher the ratio, the better it is which lowers your risk of a heart attack.

Now, HDL is also closely related to your triglycerides.  It appears that people with high triglyceride levels and low HDL numbers have high levels of clotting factors in their bloodsteam, which is NOT HEALTHY to protect you from  heart disease.

The Trigylceride/HDL – good cholesterol ratio should be below 2.  You get this by dividing your triglycerides level by your HDL number.  The Triglyceride/HDL ratio is:  2 or less is considered ideal; 4 – High; 6 – Much Too High.

Since HDL is protective against heart disease, the lower the ratio the better.  The lower your triglycerides and the higher your HDL, the smaller the ratio becomes.  People with the highest ratio of triglycerides to HDL – had 16 times the risk of a heart attack as those with the lowest ratio of triglycerides to HDL.

It is now believed that the trigylcerides/HDL ratio is one of the most potent predictors of hear disease.

In addition, after the age of 45 you should also get your CRP (C-reactive protein) level checked along with your cholesterol check.  The homosystiene levels as well, can be important indicators of inflammation of the heart.

 

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Chlorella – Nature’s Detox and More

Posted on March 21, 2012 by The Nutrition Advisor

Chlorella provides:
• A better source of chlorophyll, which makes it more detoxifying and cleansing.
• It is especially good for people with liver disorders or people who drink or smoke.
• It is very helpful for people with dry stools who suffer from constipation.
• It is especially good for people who need “rebuilding” — people who suffer from
degenerative diseases (muscle, nervous system, etc.) or people who are frail.
• It contains Chlorella Growth Factor (CGF), which boosts the immune system, reverses
cancer, and offers other health benefits.
• CGF also helps repair nerve tissues throughout the body and is excellent for treating
degenerative brain and nerve disorders.

As it turns out, high-protein (low-carb) dieters have a special need for chlorella and spirulina.  This is primarily due to the fact that the way most people follow low-carb diets is nutritionally imbalanced (low-carb dieting in theory isn’t imbalanced, but the way most people follow it certainly is).   Most followers of low-carb diets lack sufficient intake of specific vitamins, minerals, and phytochemicals, necessary for optimum human health.

The vast majority of low-carb dieters are deficient in calcium, magnesium and zinc, for example.  Both chlorella and spirulina offer naturally balanced minerals that help bring a low-carb diet back into the proper mineral ratios.  Low-carb diets also tend to be highly acidic, thanks to the heavy reliance on acidic foods like animal proteins and even diet soft drinks.  These acidic foods are effectively countered by the alkaline
nature of chlorella and spirulina.  In other words, these micro-algae help support the healthy pH balance of the body, which protects against loss of bone mass while giving the kidneys a much needed rest.

High-protein diets are typically lacking in the B vitamins, as well.  Micro-algae like chlorella supply all the B vitamins, bringing the body back into balance with this all-important category of nutrition.

How Much Should You Take?

Disease-fighting dose: 10 grams / day
• Maintenance dose: 5 grams / day
• Upper limit: there is no upper limit, but introduce chlorella into your diet gradually and monitor your stools.  Since chlorella can result in mild diarrhea in some persons, introduce it slowly. (Your body will adapt over a period of a few weeks, allowing you to take more.)

Once again, most people take far too little of these foods. I’ve seen people take two tiny tablets of chlorella — about 300mg — and declare they’ve “taken my chlorella for the day!” That’s like eating one bite of broccoli and expecting to receive the full health benefits of broccoli.

In order to be effective, you’ve got to take the much larger doses mentioned above. If you buy chlorella in tiny tablets, as it is often sold, that means taking a handful of tablets with each meal.  Here’s a tip: don’t count out the tablets every single time.  Count them once so you know what five grams looks like.  After that, just grab a handful and toss it down your throat. It doesn’t matter if it’s off by a few tablets. Remember: these aren’t drugs. You don’t have to be exact about it, just make sure you’re getting at least the doses mentioned above.

There’s no harm in taking more, of course except for the health benefits I’ve described –
main thing you’ll notice is that your stools will turn green. This is an indication that you’re getting a good dose of chlorella into your diet.  If your stools aren’t green, you aren’t taking
enough.

(info gathered from Mike Adams, The Health Ranger)

 

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Why You Need The Right Kind of Salt

Posted on March 5, 2012 by The Nutrition Advisor

We have been brainwashed in this country to believe that eating salt is bad.  Well, that is true in some ways, but the truth is that its the kind of salt that we are talking about.  Most all restaurants, processed foods, already prepared packaged, frozen or  boxed foods, etc. are using an non-iodized salt-which is the wrong type.  Our bodies desperately need iodine and since it has been removed from processed salt, we are losing out.

So that being said, don’t be afraid of using unprocessed Celtic Sea Salt, Pink Himalayan Salt Crystals or if need be, Iodized Morton’s Salt (definitely not the best choice).   You would get better benefits from buying the unprocessed salt crystals because they have added natural minerals your body needs as well.

The Chart below outlines from Dr.  Joseph Mercola all the benefits we reap from using the good iodized, mineralized natural unprocessed salt:

Being a major component of your blood plasma, lymphatic fluid, extracellular fluid, and even amniotic fluid Carrying nutrients into and out of your cells, and helping maintain your acid-base balance Increasing the glial cells in your brain, which are responsible for creative thinking and long-term planning. Both sodium and chloride are also necessary for the firing of neurons
Maintain and help regulate blood pressure Helping your brain communicate with your muscles, so that you can move on demand via sodium-potassium ion exchange Supporting the function of you adrenal glands, which produce dozens of vital hormones

Unrefined natural salt is important to many biological processes, however, for every gram of excess sodium chloride that your body has to neutralize, it uses up 23 grams of cellular water.  Cellular water in the cells is important to protect from free-radical, disease and aging, so eating too much common processed salt will cause fluid to accumulate in your tissues, which may contribute to:

  • Unsightly cellulite
  • Rheumatism, arthritis and gout
  • Kidney and gall bladder stones
  • Hypertension (high blood pressure)

For an inexpensive, easy form of good salt, buy Trader Joe’s Pink Himalayan Salt Crystals in its own grinder container!

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Coconut Oil as Sunscreen?

Posted on March 3, 2012 by The Nutrition Advisor

According to interesting info I receive from coconutresearchcenter.org, they claim that coconut oil is the original suntan/sunscreen lotion.  It amazes me how many uses there are for health in regards to coconut oil, but with regard to sunscreen, generally sunscreens we use have chemicals like oxybenzone, that disrupt the hormone system and certainly are not good for children (unless listed as organic).  This may be a great alternative to try the next time you are in the sun.

They explain that people living on islands have been using it for this purpose for generations. When sunscreen lotions were first sold commercially the main ingredient was coconut oil. Over time, however, coconut oil was replaced with chemical sun blocking agents.

Sunscreens are rated by their sun protection factor or SPF, which is a measure of how much UV radiation is blocked. SPF numbers usually range from 15 to 100. The higher the SPF number, the greater the effect. You might think that an SPF of 30 to be twice as good as an SPF of 15 and that an SPF of 60 is twice as good as SPF 30, and so on. But that is not how it works. An SPF of 15 blocks about 94 percent of the UV radiation, an SPF or 30 blocks 97 percent, and an SPF of 45 blocks about 98 percent. SPF values above this are really meaningless.

Coconut oil is a proven sunscreen that is still used by millions of people in the tropics as their sole source of protection from sunburn and skin cancer.

How does it compare to commercial lotions? In India the oil is a popular lotion used for this and other purposes. A group of Indian researchers set out to find the answer to this question. They measured and compared the ability of various edible oils in absorbing or blocking the transmission of UV radiation. The oils they tested included coconut, peanut, castor, sunflower, sesame, olive, cod liver, and neem seed oils. The oils that blocked the most UV radiation (40 percent or more) were neem seed, sunflower, sesame, and cod liver oils. Cod liver oil was the most effective, blocking up to 90 percent. In contrast, the other four oils blocked less than 40 percent.  Next to castor oil, coconut oil allowed the greatest penetration, blocking only about 20 percent of the UV light.1

Judging from this study, the SPF of coconut oil would probably be rated very low. At least lower than most other oils and especially lower than sunscreen lotions. While at first glance this study seems to question the usefulness of coconut oil as an effective sunscreen lotion, but in reality it shows its superiority.

SPF essentially measures how much UV radiation is blocked. When you block these natural wavelengths you can cause more harm than good. Getting adequate natural sunlight is beneficial and healing. Sunlight helps balance hormones and is necessary for the production of vitamin D.

Vitamin D has been gaining a lot of attention in the scientific community in recent years and for good reason. Vitamin D is necessary for the formation of healthy, strong bones and for the prevention of osteoporosis, rickets, and osteomalacia. It is essential for proper immune function and is needed to help fight off infections, inhibit the development of autoimmune diseases (diabetes, lupus, MS, etc.), and block the formation of cancer. In addition, vitamin D helps regulate blood sugar levels, moderate blood pressure, ease chronic inflammation, helps prevent dementia, and can even ease risks associated with exposure to radiation.

Unlike other vitamins, vitamin D is produced by the action of UV rays from sunlight interacting with cholesterol in our skin. There are very few good dietary sources of vitamin D. The best sources are organ meats, particularly liver. If you don’t eat liver or fish liver oils then you must get your vitamin D from sunlight. Unless you regularly eat organ meats, it is impossible to get enough vitamin D from food alone. Dietary supplements are a poor substitute for natural sources of vitamin D, and usually do not provide an adequate amount to satisfy needs. Therefore, sunlight is your best option.

Consequently, most of us are vitamin D deficient. Many of the health problems people battle with nowadays are either caused by or at least intensified by a vitamin D deficiency. Simply getting more exposure to sunlight could make a very significant difference in many people’s health.

This problem has been compounded by an obsessive fear of skin cancer which has been drilled into us by the medical community and sunscreen marketers. We are continually warned to avoid getting too much sun and always put on protection when we do. It is wise to avoid getting sunburned, but not to avoid the sun altogether as many people seem to do. If you put on sunscreen, you block out the UV rays needed for vitamin D formation.  With sunscreen covering your body, you can bask in the sunshine for hours and produce little vitamin D.

Coconut oil protects the body from sunburn and skin cancer without blocking the beneficial UV radiation. Coconut oil doesn’t rely on blocking out the sun’s rays, it works by preventing free-radical reactions which lead to all the consequences caused by overexposure to the sun. So the SPF number of coconut oil is meaningless.

If you live in a climate that is cool during the winter, you probably do not get much exposure to sunlight for a good part of the year. If you’ve been indoors for six months and immediately go out in your swimsuit on a sunny day, your skin will be very sensitive to the sun even if you put coconut oil on. You need to “season” your skin before spending too much time in the sun at the beginning of summer. The way you season your skin is to rub a thin layer of coconut oil over all your uncovered skin, go in to the sun for 15-30 minutes, just long enough for your skin to become faintly pink, but no longer. Repeat this process in the next day or two, staying out five or 10 minutes longer. Repeat again staying out a little longer each time. After about two weeks or so, your skin will be seasoned enough to stay outdoors for hours with a single coating of coconut oil.

Reference   Sobhana, T., et al. Ultraviolet transmission through a few edible oils in the context of changing solar insolation. J Ind Geophys Union 2004;8:267-271.

 

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Portion Control – Use These Guidelines For Size

Posted on February 28, 2012 by The Nutrition Advisor

Do you often get confused about the sizes and portions for different foods?  Here are the items that can help you remember what to watch for to make it easier:

1 cup = Baseball; l/2 cup =Lightbulb; 1 oz. or 2 Tblspoons = Golf Ball

1 Tblspoon = Poker Chip; 3 oz. chicken or meat = a Deck of Cards; 3 oz of fish = Checkbook

1 cup of cereal flakes = Baseball; l/2 cup of cooked rice = Lightbulb; 1 bagel = a 6 oz. can of Tuna; l/2 cup pasta = Lightbulb; l/2 cup ice cream = Lightbulb;

2 Tblspoons of Peanut/Almond Butter = Golf Ball; 1 serving of almonds = 23 almonds; 1 serving of Pistachios = 24 Pistachios

1 serving of French Fries = 10 Fries; 1 Tblspoon salad dressing = poker chip/same for 1 Tblspoon mayo and 1 Tblespoon oil or butter = poker chip

1 cup of Berries = Baseball/same for 1 medium fruit

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Natural Appetite Suppressant

Posted on February 17, 2012 by The Nutrition Advisor

According a recent article published in Prevention Magazine, it was shown that chia, a high nutrient snack and cereal topper, can help take away your mid-morning cravings.

A study conducted found that the participants who ate between 7 and 24 grams of white chia seeds that were baked into bread they were given, were less hungry and had lower blood sugar after their meals as well.

Chia is getting more and more notoriety in the media lately about the antioxidant benefits too.  It is known that Chia is a nutritional powerhouse with a long list of essential fatty acid that supports heart health, as well as fiber which helps support normal functioning of the digestive tract and can have a positive effect on cholesterol.

Chia seeds are easily digestible and do not need to be ground.  It is versatile to use and has a nutty flavor which makes it beneficial to any diet.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid.  Unlike flax, they do not have to be ground to make their nutrients available to the body.  Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel.  Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Try mixing your chia seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as “chia fresca.” As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

Because of its nutritional value and stability, chia is already being added to a range of foods. Research has shown that adding it to chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches their meat with omega-3s; fed to cattle chia enriches milk with omega-3s. Chia can also be added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods.  Another bonus: insects don’t like the chia plant so it is easier to find organically grown varieties.

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Antioxidants and More From These Bee Foods

Posted on February 10, 2012 by The Nutrition Advisor

Do you know about Propolis, Royal Jelly and Honey for great health?

According to Jack Challem of Amazing Wellness Magazine: these “bee products” are a great way to build immune function and more…

Propolis:  Bees make propolis from the resinous sap of trees and use it much the same way people use weather stripping for your home – to seal their hives against the elements.  Some 300 different compounds have been identified in propolis, including resveratrol.

Bees are particularly susceptible to microbial infections and given this, it should not be surprising that propolis possesses anti-viral, anti-bacterial and anti-fungal properties.  Studies have found that propolis can inhibit the growth of viruses, including herpes simplex type 1 and 2.  It also works against disease-causing bacteria in two different ways: preventing reproduction and breaking down the membranes of bacteria, leading to their destruction.  A European study shows that propolis extracts had a significant synergistic effect when used with antibiotics to fight S.aureus bacteria.  It also inhibits the activity of several streptococcal bacteria species that cause cavities, as well as Strep mutans and species.

Royal Jelly – is the exclusive food of the queen bees which are larger and stronger than the other bees.  Recent studies have reported that the distinctive composition of royal jelly modifes the genes of female larva in a way that produces queen bees.

An analysis of human studies found that royal jelly can reduce high levels of total cholesterol, as well as normalize levels of high density lipoproteina (HDL) and low density lipoprotein (LDL).  Based on research done at New York Medical College in Valhalla, they suggest that 50-100 mg daily or royal jelly should reduce total cholesterol levels by about 14%.  It may also have anti-cancer effects!  Researchers report that royal jelly reduced tumor sizes and extended life span in mice with sarcoma.  Another study found that it inhibited the growth-promoting effect of bisphenol A (BPA), the toxin found in plastics on cancer cells of the breast.

Honey – Has been used medicinally for thousands of years.  Its an anti-bacterial, anti-oxidant and germ fighter.  It can heal burns, wounds and skin infections.  Those studied who had burns and were treated with the honey, healed in half the time of the people given other remedies.  Its also great for sore throat and cough.

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Help With Pesky Food Cravings

Posted on February 4, 2012 by The Nutrition Advisor

Strengthen your will power, but how?

One reason most diets fail is that long-term goals can be overwhelmingly difficult: When the plan is to watch what you eat for the next six months, drinking one caramel latte with whipped cream seems like a minor slip.  To avoid that kind of thinking, commit to eating well for a fixed amount of time that you’re 100 percent confident you can manage, even if it’s just a few days.  Breaking up a long term diet plan in your mind in 5 day intervals will help your mind stay focused on the “Now” instead of worrying about 3 months from now or longer.

“Once you make it to your goal date, start over,” says Mary Vernon, M.D., chair of the board of the American Society of Bariatric Physicians. “This establishes the notion that you can be successful and gives you a chance to notice that eating better makes you feel better, reinforcing your desire to continue.”

Finding meaningful motivation

If the main purpose of your diet is cosmetic, such as to look amazing in your clothes,  you’re probably not going to stick with it for the long run.

The solution: “Arm yourself with additional motivators,” says Jeff Volek, Ph.D., R.D., of the University of Connecticut.  He suggests keeping a daily journal in which you monitor migraines, heartburn, acne, canker sores, and sleep quality in addition to body measurements and the number on the scale.   Write down feeling or thoughts about your moods and how they prompt you to eat certain foods, while taking notice of what eating that food is really doing for you at that time.  “Discovering that your  new diet improves the quality of your health and your level of energy is powerful motivation,” Volek says.  Even keeping a photograph of a realistic person whose weight you could achieve, handy on the fridge can remind your brain of your goal over and over.

Move on after a mistake

OK, so you overindulged or pigged out.  Try your hardest not to say, “Oh well, I ruined my diet for today so I may as well just eat whatever I want and try to start tomorrow or another day”.  Instead ask yourself, “What’s the next step?  The answer is:  “Forget about it,” says James Newman, a nutritionist at Tahlequah City Hospital, in Tahlequah, Oklahoma, who followed his own advice to shed 300 pounds. (That’s right, three hundred.) “One meal doesn’t define your diet, so don’t assume that you’ve failed or fallen off the wagon,” he says.  Institute a simple rule: Follow any “cheat” meal with at least five healthy meals and snacks.  That will help ensure you that you’ll be eating right more than 80 percent of the time.

Eat Breakfast within 30 minutes of waking up

Sure, you’ve heard this advice before.  But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work.  And that sends you desperately seeking sugar, which is usually pretty easy to find.  Try to eat a healthy protein, healthy fat and healthy unrefined carb which will keep your blood sugar levels running evenly until lunch if you can’t catch a healthy mid-morning snack.  Examples might be a non-fat, plain Greek yogurt mixed with some almonds and walnuts and berries, or a waffle smeared with some peanut or almond butter, or a couple of eggs (even hardboiled to save time) dipped in some hummus if hard boiled or if cooked, then make them in healthy olive or coconut oil ), along with a slice of whole grain toast.

Bagels will make your blood sugar fall within 2 hours if not balanced with a healthy protein food.  Bagels have too much bleached flour anyway and should be avoided.  If you are desperate and in a place where there is nothing else to eat,  you can pull out all the dough from the center and just eat the insides without it and pair it with a protein like a nut butter, cheese, yogurt or egg (turkey too) .

Restock your shelves in the fridge and cupboards

You’re more likely to give in to a craving when the object you desire is close at hand.  So make sure it’s not even there: Toss the junk food and restock your cupboard and fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon.  Do the same at work.

By eliminating snacks that don’t match your diet plan and providing  many that do, you’re far less likely to find yourself at the doughnut-shop drive-thru or the vending machine.  Snacks like Raw Unsalted Almonds, Raw Unsalted Walnuts, organic dried fruits like cranberries or raisins, sunflower seeds, natural popcorn with no oil.

 Spot hunger that’s not really hunger

Do you have a craving for sweets even though you ate just an hour ago?  Many times reaching for sweets after meals is just a habit that you are so used to, and you don’t even think twice.  But if you have to have something, you can have a 60 calorie Tootsie Pop sucker, or a frozen natural no-sugar added popsicle for 45 calories, chew a stick of minty gum,  a piece of low sugar fruit like an apple or grapefruit, brush your teeth, or drink a large glass of cold water or club soda with lemon.  Wait another 20 minutes after that and you will find the craving will be gone.   Change your environment, which can be as easy as stretching at your desk or turning your attention to a different task.  If at home, walk into a room that is away from the kitchen and get your mind on anything else but food.

 

In today’s fast-paced, very stressful life, it seems that nothing soothes us like food.  Try to brainstorm on activities, hobbies, prayer, writing or communicating with others that can take its place and “fill you up” emotionally rather than the emptiness of filling up on food beyond what your body needs.

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