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How Do I Get Rid of Sugar Cravings?

How Do I Get Rid of Sugar Cravings?

Getting to the Bottom of This Common Craving on a Vegan Candida Diet

Find out if you have the hidden condition that causes sugar cravings and endless health problems. Get answers to your questions “Why do I have sugar cravings?” and “How Do I get Rid of Sugar Cravings?” with a vegan candida diet. The health issue I am going to talk about today is the leading cause of sugar cravings.  Here is a list of symptoms that you may have this condition:

·         Nail fungus or athlete’s foot
·         Craving alcohol or sugar
·         Bloating, constipation, diarrhea, IBS, gas, leaky gut, or other digestive issues
·         Having an autoimmune disease
·         Having symptoms of ADHD/ADD
·         brain fog upon waking up
·         poor memory
·         irritability, mood swings, anxiety, depression
·         seborrheic dermatitis, eczema,
·         vaginal or prostate infections; itching
·         severe skin allergies to fabrics, seasonal allergies
·         hormone imbalances
·         thrush

If any of those symptoms apply to you, then you might be suffering from Candida Yeast Overgrowth! Candida Albicans is a naturally occurring yeast in the human body for both men and women.  You may recognize this as a female problem, but yeast infections are only one of the many attributes of Candida Yeast Overgrowth.  It’s a good idea to try a candida elimination diet if you have symptoms. Here are some risk factors that can lead to this nasty condition:

·         being treated with antibiotics on multiple occasions, or long-term use of antibiotics
·         consuming dairy products or meats derived from animals treated with antibiotics
·         eating a high-sugar diet or highly processed carbohydrates
·         having a high stress lifestyle
·         taking oral contraceptives
·         binge drinking or regular alcohol consumption
·         being exposed to molds or chemicals
·         consuming toxic metals like Mercury, food chemicals like MSG, or tap water.

Dieting for Candida isn’t something that people typically talk about, and is not something that medical doctors typically will test for either.  It might be something for you to bring up to your doctor and ask for testing.  Before you follow through with testing, there is a questionnaire you can take to see how likely it is that you do in fact have Candida Albicans.

Most of the information you find online about candida elimination base their foods around meats, poultry, fish, eggs, and even supplements not suitable for vegans or vegetarians.  Unfortunately, vegans are given the least flexibility with Candida Elimination diets because we don’t eat animal products and most of us base our meals around starches or fruits, which can give yeast an environment to thrive. So, I’ve decided to put some time into sharing my experience with candida elimination on a plant-based diet.  I’ve broken the vegan candida diet / plant-based candida diet into a few phases. If you’ve been wondering how do I get rid of sugar cravings, then here is how.

First, kill off as much candida as possible within the first week on the diet.  The initial phase of this diet is a Candida Cleanse.  It includes meals based upon whole grains, nuts, seeds, vegetables, legumes, and low-sugar fruit.  The first week can feel terrible, as there are Candida die-off symptoms (known as the Herxheimer reaction).  As miserable as it may feel in the beginning, the more symptoms you experience, the more likely you are actually making progress with eliminating candida.  Here is a list of Herxheimer Reaction symptoms:

·         Nausea or vomiting
·         Headache, fatigue, dizziness,
·         Swollen glands
·         Increased joint or muscle pain
·         Elevated heart rate (tachycardia)
·         irregular heart beats (heart palpitations)
·         sweating, fever, or chills
·         sinus infections
·         hypotension
·         anxiety

Surprisingly, a major sign of die-off is worsening symptoms of your typical candida overgrowth:

  • stronger sugar cravings
  • skin rashes or lesions
  • digestive issues
  • vaginal or prostate infections

It can be tricky to tell whether or not you are making progress or getting worse, because everyone has different symptoms.  The good news is, I can help!  Contact me for Nutrition Coaching or stay updated with my blog to learn about a candida elimination cleanse, recipes for fighting candida, and more information on how to combat Candida Albicans while maintaining a plant-based diet for optimal health.

Written by Kelly Gibson

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Hate Cardio? No Problem

I Hate Cardio – What Can I do?

NO PROBLEM – There are ways around it.

hate-cardio-ways-around-it-resistance-training-warm-up-cool-down-lift-weights-bands
Do you hate cardio? You’re in luck! Click to View Larger Image.

It’s time to get in shape again!  You might be wondering what in the world you can do to squeeze into last year’s wardrobe.  And now you want to figure out how you can fit into a smaller size,but you’re thinking “I Hate Cardio!”.  The easy answer would be to eat healthy and work out!  But you hate cardio!! And it’s more complicated than that.

You don’t have to run 5 miles a day to get fit.  In fact, you don’t have to run at all!  You can maximize your results by doing resistance training and as little as 10 minutes of low intensity cardio per day.  This could mean brisk walking or light pedaling on the stationary bike.  Why 10 minutes?   Well 5-minutes of cardio to warm-up for your workout and 5 more minutes to cool-down.  Phew!  For those who hate cardio, this is a relief, huh!

The fact is, cardiorespiratory exercise burns a lot of calories during your workout, but it does not boost your metabolism post-workout.  Upon completing a cardio workout, your heart rate can drop back to its resting state within minutes to make up for your oxygen deficit.  If you are lacking lean muscle mass, forget about relying on your RMR (Resting Metabolic Rate) for shedding fat.

With resistance training, not only do you build lean muscle mass to increase your RMR but there is a higher EPOC or “excess post-exercise oxygen consumption” which will increase your metabolism for the next 36-48 hours while your muscle tissues are recovering.  During EPOC, your body is metabolizing additional nutrients, replenishing glycogen stores, and reloading depleted oxygen stores.  The higher your workout intensity, the longer your EPOC lasts.

Key Takeaways:

Get away with doing only 10 minutes low intensity cardio.

Do strength training as your primary workout.

Increase your Resting Metabolic Rate.

Conclusion: 

So, get out your resistance bands, your dumbbells or medicine balls and start a strength training program.  If you are unsure where to begin, hire a Personal Trainer to take out the guess work.  Your summer beach body will appreciate the hard work!

If you think “I hate cardio”, but are looking for a Personal Trainer that can make cardio more fun (or totally exclude cardio altogether), contact me.

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Taking It Easy on Exercise?

Taking It Easy on Exercise?

Many of you have been hitting the gym day in and day out for the past few months, and you still are not happy with the way you look.  And the rest of you might say you are eating healthy, but you don’t have time to work out.  The result? Your jeans are getting snug.

To put it in perspective, one’s resting metabolic rate (RMR) accounts for 70% of your total energy expenditure (TEE) for the day.  The thermic effect of food (TEF) is the energy used to process & digest food, and accounts for 6-10% of your TEE.  The other 20% of your TEE depends on your physical activity level.  So, 20% of your weight is dependent on the exercise you put in, and the other 70-80% is dependent mostly on your diet, and somewhat on genetics, medication, age, and/or other factors.

 

Before you find yourself in the fitting room trying on a bigger pant size, make a new commitment.  Work on BOTH your nutrition and exercise.  Even a little bit of gradual change per week can make huge changes in your body fat composition. You could be exercising to your best ability, but eating back your calories.  Or you could be eating a totally healthy diet, but your metabolism isn’t working hard enough to burn fat because you are sedentary.

Losing weight is NOT easy.  Staying fit is NOT easy.  But taking it easy on exercise is not easy either.  You’ll constantly be disappointed in your health if you don’t act now. It is important for my Personal Training clients to eat properly during an exercise program. And I stress to my Nutrition clients that they need to stay on top of their workouts.   It is a two-way street and you can’t accomplish much unless you focus on both.