Do you crave sugar and carbs?
If the answer is yes then you are caught up in the carb/sugar cycle. The reason for writing this article is because I see a growing trend with my personal training and nutrition clients to be "addicted" to carbs. Remember all carbs are sugar. Some turn to sugar quicker than others. The best way to get out of this cycle is to cut out your refined and processed carbs in addition to avoiding sugar.
When you eat foods high in sugar you may find yourself craving more sugar for several reasons. Foods high in simple sugars such as candy digest quicker than other types of carbs. Whole grain carbohydrates, high fiber carbs such as many of your vegetables and other foods that contain the other macronutrients such as protein and fat do not digest as quickly. When the sugar enters your bloodstream insulin is then secreted to lower your blood sugar. When this happens your blood sugar drops and you feel hungry again and you may find yourself craving sugar or processed carbs again. You have now come full circle and are back in the cycle.
Refined carbohydrates are basically foods that have been processed and are not in their natural state. Examples of these would be potato chips, breads, white rice, pasta, cereals and such. These products turn to sugar quicker than "whole foods" such as brown rice, rolled oats, any natural whole grains, and vegetables. When foods have been processed they lose some of their nutritional value. This mean they can turn to sugar quicker and they can be converted to fat. Processing and over cooking food takes away many of the valuable vitamins and minerals.
Your body was meant to get its nutrients from food. These macro and micronutrients help your body alleviate stress, mood swings, low energy levels and helps your immune system fight off disease and illness. These vitamins and minerals are not found in processed and refined carbs. To clarify lets say that many of the nutrients are not found in these foods. Studies have shown that even if foods have been "fortified" the body does not always receive the vitamins and minerals. Your body was meant to assimilate and extract these nutrients as it goes through the digestive process.
If you combine you foods properly, it will help you to be able to change this cycle. Eating protein with every meal with slow your digestive system down. It is harder to digest protein then carbohydrates. The same holds true for fat. I am not saying eat only protein and fat but to balance your meals with protein, fat, and a healthy variety of whole grain foods, fresh vegetables and some fruits. Do be aware that fruit is a fast acting carbohydrate and can be utilized for fuel within 45 minutes of consumption. If you are trying to lose body fat you may want to only have fruit an hour before or after you exercise or earlier in the day when you are active.
If you want to get out of this cycle then avoid sugar and refined and processed carbs. Also don't let yourself get hungry. You need to eat every 2-3 hours you are awake to keep your blood sugar normal. This will help eliminate your cravings for high fat, sugar, and refined carbs. Remember only YOU can break the cycle. Eat to live, don't live to eat!
Healthcare News:
Fighting The Aging Battle
Editorial by Tom Ellis
Dellis Health And Performance
www.dellis.com
As we age we lose ground in five physical areas, which are balance, flexibility, endurance, stability, and muscle mass. You atrophy (lose muscle) as you age, which slows down the body's ability to burn calories.
How do you slow down the aging process? Through a balanced nutrition and exercise program, which consists of strength training, cardiovascular exercise and functional training.
Read full story.