Lifestyle 28 August 2017
Crusty bread. Tender pasta. Soft cinnamon rolls. They are hard to avoid and have made a big impact on our food culture; yet cutting out these culinary favorites is a growing trend as people are starting to question the necessity for carbohydrates in their diet, claiming they add weight or decrease energy.
Carbs have become the latest nutritional villain, replacing saturated fat. Despite growing awareness of the need to cut the carbs, breaking ties with muffins, breads and crackers is difficult for many people, and an effort to curb the carbs may leave you craving carbs more than ever!
Currently, the most debated topic in the world of nutrition is carbs. We hear about good carbs versus bad carbs; processed carbs versus whole grains. Others say glutinous grains are the problem and non-glutinous grains like quinoa, millet, and rice are safe.
Some take it further saying that whole grains need to be soaked and sprouted before consumption. There are success stories from Paleo eaters, and then equal success from avid whole grain vegetarian eaters. However, one thing that is universally agreed upon is that the processed carbs need to go!
Humans love sweet things and we live in a society that requires on demand energy. As a result, sugar, caffeine, and processed carbs have become the go-to, providing this short-term energy to help us temporarily focus. Over time, however, these short term remedies eventually exhaust our natural energy supplies, leaving us craving more to get the boost. It is a hard to break the addiction cycle, and that is why cutting out carbs is not as easy as it looks.
Knowing the difference between a “good” and a “bad” carb will determine your success or failure in the carb curbing mission. Processed carbs are products made from grains and flours that are stripped of the fiber, germ and bran present in whole grains. What this does is make cakes, muffins, breads, and cookies more shelf-stable, easy to chew, and easier to digest.
However, easier-to-digest foods often lead to sudden blood sugar spikes, mood swings, and crazy cravings. Processed foods do not serve our bodies in any way beyond the taste buds (and yes, they can taste really good!). They also contribute to inflammation, which is the underlying cause of most chronic illnesses like type 2 diabetes and heart disease. Everyone will benefit from removing processed foods from their diet, whether the objective is to lose weight, manage autoimmune issues, or feel more energetic.
The current trend suggests replacing these processed carbs with more meat. However, while this diet change may work well for some in the short term by providing more fat and protein to fuel cells and balance blood sugar levels, in the long term, consuming more meat is not the answer. In fact, an excess of meat can also lead to inflammation and sugar or carb cravings, leading you back to square one.
However, where there is a will, there is a way. With these five tips, you can curb your carb cravings and increase your energy, while enjoying food to the fullest!
1. Make your plate colorful: Tell the brown and beige to move on over, and replace that space on your plate with colorful foods like leafy greens, vibrant sweet potatoes and bright red peppers. A constant craving for processed carbs can signify nutritional deficiencies, and be a warning call from your cells. By incorporating more whole foods [fruit, vegetables, whole grains (for some), nuts, seeds] into your diet, you provide the vitamins and minerals needed to fuel your cells. You can do this by making sure you have a colorful vegetable at every meal (add spinach to your eggs, salad at lunch, and a vegetable at dinner).
2. Use fruit to satisfy your sweet tooth: Unfortunately, fruit has fallen victim to the no-carb trend, when in fact fruit is one of the most important components of a healthy diet. In its whole form, fruit provides fiber, antioxidants and nutrients that fuel the body and brain. It is also the perfect pick-me-up snack or the ideal thing to reach for if you are craving sugar. Fruit is transportable and easy to keep around the house or at the office so it is there when you need it. Leave a bowl in the kitchen or on your desk to make it visible and available.
3. Don’t be afraid of fat: Fat has been vilified for decades, but science is now redeeming fat and putting it back on our plate – in the healthy way. Good fat from avocados, coconut oil, nuts, seeds, and pastured or grass-fed meats can help stabilize blood sugar levels, provide long lasting energy, and keep you satiated longer, thereby reducing cravings. Fat is also essential for hormone health, and hormones gone crazy can also cause insane cravings.
4. Drink enough water: Often we crave food when we are indeed thirsty. When the craving to munch arises, drink a glass of water, and then wait twenty minutes. More times than not, the craving will subside. If you are a caffeine drinker, adequate water is especially important as caffeine dehydrates the body. If you find water boring, liven it up with fresh citrus slices, cucumbers, or herbal teas.
5. Examine your emotions: To curb a craving you know is not related to blood sugar or an imbalance of nutrients, start to look at your emotions. Write down your craving and why you think you have this craving. Are you bored? Are you missing something in your life? Are you overwhelmed? Often we eat for reasons we are not aware of, and once this is brought into awareness, we can find other ways to deal with the emotion.
Once you figure out the what, when and why, then you can work to answer your body’s call, and make the right choice. Those chocolate chip cookies may look appealing, but they are not going to give you the energy you need to conquer the 3 p.m. slump. Instead, choose a piece of fruit and some nuts. For lunch, while a burger and fries smell amazing, it will probably contribute to a desk sleeping coma a few hours later. Opt for a grilled chicken salad or a grain bowl with salmon to sustain you longer and give you more stable energy.
You are the expert on your body. Carb or no carb, grain or no grains, you have to first find out what triggers your cravings, and what best fuels your body. However, one thing is fact; when you leave the processed foods at the door and replace them with quality, whole foods, you will start to feel better.
5 Min Read
Sometimes it takes falling to rock bottom in order to be built back up again. I learned this many years ago when the life I'd carefully built for myself and my family suddenly changed. But in those times, you learn to lean on those who love you – a friend, family member or someone who can relate to what you've been through. I was lucky enough to have two incredible women help me through one of my lowest moments. They taught me to love myself and inspired me to pass on their lessons each da
If it weren't for the empowering women who stepped up and brought fitness back into my life, I wouldn't be standing – in the door of my own business – today.
In 2010, I was a wife, a mother of three, and had filtered in and out of jobs depending on what my family needed from me. At different points in my career, I've worked in the corporate world, been a stay-at-home mom, and even started my own daycare center. Fitness has always been a part of my life, but at that point being a mom was my main priority. Then, life threw a curveball. My husband and I separated, leading to a very difficult divorce.
These were difficult times. I lost myself in the uncertainty of my future and the stress that comes with a divorce and found myself battling anorexia. Over a matter of months, I lost 40 lbs. and felt surrounded by darkness. I was no longer participating in my health and all efforts to stay active came to a halt. I didn't want to leave my home, I didn't' want to talk to people, and I really did not want to see men. Seeing my struggles, first my sister and then a friend, approached me and invited me to visit the gym.
After months of avoiding it, my sister started taking me to the gym right before closing when it wasn't too busy. We started slow, on the elliptical or the treadmill. This routine got me out of the house and slowly we worked to regain my strength and my self-esteem. When my sister moved away, my good friend and personal trainer started working out with me one-on-one early in the morning, taking time out of her busy schedule to keep me on track toward living a healthy life once again. Even when I didn't want to leave the house, she would encourage me to push myself and I knew I didn't want to let her down. She helped me every step of the way. My sister and my friend brought fitness back into my everyday routine. They saved my life.
I began to rely on fitness, as well as faith, to help me feel like myself again. My friend has since moved away, but, these two women made me feel loved, confident and strong with their empowerment and commitment to me. They made such an incredible impact on me; I knew I needed to pay it forward. I wanted to have the same impact on women in my community. I started by doing little things, like running with a woman who just had a baby to keep her inspired and let her know she's not alone. I made sure not to skip my regular runs, just in case there was a woman watching who needed the inspiration to keep going. These small steps of paying it forward helped me find purpose and belonging. This gave me a new mentality that put me on a path to the opportunity of a lifetime – opening a women's only kickboxing gym, 30 Minute Hit.
About four years ago, I was officially an empty nester. It was time to get myself out of the house too and find what I was truly passionate about, which is easier said than done. Sitting behind a desk, in a cubicle, simply didn't cut it. It was hard to go from an active and chaotic schedule to a very slow paced, uneventful work week. I felt sluggish. Even when I moved to another company where I got to plan events and travel, it was enjoyable, but not fulfilling. I wanted to be a source of comfort to those struggling, as my sister and dear friend had been to me. I wanted to impact others in a way that couldn't be done from behind a desk.
I began to rely on fitness, as well as faith, to help me feel like myself again.
When I heard about 30 Minute Hit, I was nervous to take the leap. But the more I learned about the concept, the more I knew it was the perfect fit for me. Opening my own gym where women can come to let go of their struggles, rely on one another and meet new people is the best way for me to pass on the lessons I learned during my darkest times.
Kickboxing is empowering in itself. Add to it a high energy, female-only environment, and you have yourself a powerhouse! The 30 Minute Hit concept is franchised all over North America, acting as a source of release for women who are just trying to get through their day. I see women of all ages come into my gym, kick the heck out of a punching bag and leave with a smile on their face, often times alongside a new friend. 30 Minute Hit offers a convenient schedule for all women, from busy moms to working women, to students and senior citizens. A schedule-free model allows members to come in whenever they have a free half hour to dedicate to themselves. Offering certified training in kickboxing and a safe environment to let go, 30 Minute Hit is the place for women empowerment and personal growth.
Through my journey, I have learned that everyone is going through something – everyone is on their own path. My motivating factor is knowing that I can touch people's lives everyday just by creating the space for encouragement and community. It's so easy to show people you care. That's the type of environment my team, clients and myself have worked hard to create at our 30 Minute Hit location.
Fitness saved my life. If it weren't for the empowering women who stepped up and brought fitness back into my life, I wouldn't be standing – in the door of my own business – today. The perfect example of women empowering women – the foundation to invincibility.
This article was originally published September 12, 2019.