Craving carbohydrates and don’t know how to get them under control?
Here are 5 easy steps to help put you back in control.
- Test your Candida levels.
- Eat a meal with protein and healthy fats
- Eat within your 30 min glycemic window after exercise
- Eliminate processed foods
- Deal with your stress.
If your Candida abicans levels are out of balance, you will find you have an insatiable sweet tooth, always need something sweet after a meal and suffer from a mix of possible symptoms like brain fog, headaches, sinusitis, join pain, skin rashes, bloating, gas and diarrhea. These crazy critters can actually yank on your nervous system chain, send messages to your brain saying “I want sugar”!! So, don’t blame your self wholly, however it is you who has to take responsibility. Just like saying to a child “no, you can’t have a cookie right now” you have to put your foot down and say the same to yourself. Or those terrible little Candida critters who are running your world right now. How do you know if it’s you or them? How do you get rid of them?
A simple 15 minute test in our clinic will help you get a sense for your levels of Candida. Email email@example.com. Getting your micro biome back in balance will also reduce inflammation and restore nutrient absorption. With scientifically proven therapies, my patients are able to reduce Candida albicans levels and re-set many micro biomes within 1-3 months of therapy.
Boost Nutrient Density
Sometimes when we crave sweets we actually need to eat something with protein and healthy fat to increase nutrient density and satiation. For example, try eating a handful of almonds and an apple or a slice of chicken or turkey with some avocado – then wait 5-10 minutes and see if you still crave the sweets.
30 Minute Glycemic Index
After an intense workout, you have depleted the glycogen stores in the muscles. To optimize energy for your next workout and balance your carb intake later, eat something with carbohydrates in it within thirty minutes of working out. For some this means a quick protein drink with some carbs in it, an orange or a banana or a healthy homemade nutball. Eating a full balanced meal with in two hours of your workout will also help balance your blood sugar and keep you from craving carbohydrates.
Ditch the Processed Foods
Processed foods often have little fibre and a lot of sugar. This means the sugar from the food gets quick access to your blood stream. what results are spikes in your blood sugar levels, triggering an influx of insulin to quickly get the levels under control. Consequently, your blood sugar quickly drops and you feel like you need to have more to eat. On it goes, the sugar craving roller coaster. Instead, try to eat foods high in fibre, with some proteins and healthy fats so your blood sugar levels are more regulated.
Get Stress Under Control
Serotonin and dopamine are feel good neurotransmitter which get depleted in stress. Eating carbohydrates helps boost these neurotransmitters. This is why, when we feel stressed, we crave comfort foods, which are carbohydrate based. Secondly, elevated cortisol will increased the demand for carbohydrate consumption because it blunts the desire for proteins and vegetables. Learn how to emotionally regulate and manage your stress and you will find it easier to naturally make healthier food choices.
From the heart and mind of Dr. Laura M. Brown, ND