UPDATE FOR BOOK:  Unfortunately due to family issues, time constraints and the like I haven’t been able to complete my book.  It will most likely be another few months before completion as I have more pressing issues that have unfortunately had to take priority recently   Shame but it is coming along nicely!

I just came across a great article I would like to share by Dr John McDougall on the poisons found in animal foods.

“Protein, fat, cholesterol, methionine (a sulfur-containing amino acid), and dietary acids, which are all superabundant in animal foods, are poisoning nearly everyone following the standard Western diet. Most people cannot fathom this, because it takes four or more decades of consumption before disability, disfigurement, and death become common from these endogenous toxins. This long latent period fools the public into thinking there is no harm done by choosing an animal-food-based diet. If the case were one of instantaneous feedback—one plate of fried eggs caused excruciating chest pains, paralysis from a stroke followed a prime rib dinner, or a hard cancerous lump appeared within a week of a grilled cheese sandwich—then eating animal foods would be widely recognized as an exceedingly unwise choice.

Similar failures to appreciate slow poisonings from our lifestyle choices are seen with tobacco and alcohol use. If one package of cigarettes were followed by a week on a respirator or a bottle or two of gin caused hepatic (liver) coma then no one would indulge in these instruments of long-drawn-out death either. The difference defining the failure to take long overdue actions is that the dangers from tobacco and alcohol use are universally known and accepted, whereas almost everyone considers red meat, poultry, eggs, and dairy products necessary parts of a healthy diet…”

Click Here to Read Full Story.

I can’t seem to lose the weight despite continuous efforts to do so; I just keep craving and bingeing…

If you could only put down the fork and back away from the table then maybe, just maybe you wouldn’t have such a problem with food. If you could only walk past the shop without caving and going in to buy a chocolate, then maybe, just maybe you wouldn’t pile on the pounds. If you could only stop going out late especially to buy junk, then maybe just maybe you might not be so miserable.

You feel greedy.

You feel weak.

But honestly, you are neither.

If it was that simple, don’t you think you could have done it by now?

Food cravings unfortunately are a subtle type of addiction in some respects. Society doesn’t recognise food as addictive in the same way that drugs and alcohol are. Where as someone who craves alcohol would be encouraged to seek help, those of us who crave sugary snacks are often – if not all the time – encouraged to indulge in our addictions. And if we don’t indulge we will often hear the retort:

“Why are you depriving yourself?”

“A little isn’t going to hurt!”

It’s why we have the word “craving”. It belittles the whole experience that many of us go through when we need to have a particular food.

Now you may be thinking that the word addiction is a little too strong for your case of cravings or you may be thinking it is exactly what you experience. Either way let’s explore this further.

Most of the foods that we crave usually involve sugar like chocolate, candy, cakes, biscuits and cola. These foods have no real nutritional benefit. The white sugar found in them is an unnatural molecule that has no nutritional value whatsoever. It is completely devoid or nutrients – it is an empty calorie. But this is what we crave.

So why, other than comfort and pleasure, would you crave sugar? Why would you eat foods full of nutritionally empty calories if not for pleasure and comfort? You certainly aren’t eating them for nutrition. And that is a key concept you need to grasp and that is lost in a society that uses food for many more things than just nutrition.

Food has a function and that is to fuel our bodies. When we were babies it did also have the function of comforting us. Mother’s milk is sweet for a reason. When one merely tastes sugar impulses are sent through our nerves leading to the base of our brain. Along the way our pleasure centre is activated causing a release of natural opiates. This is all quite natural. However as we grow we learn to become more independent and less reliant on our mothers. We naturally wean between 4-7 years old. Food then is just a function but most people do not use food in this way.

I am not saying that eating shouldn’t be pleasurable. What I am saying is that pleasure should not override the first function: nutrition. They can go hand in hand, it’s just most people have numbed their taste buds too much to allow it!

Maybe that isn’t enough to convince you that you have an addiction just yet but bare with me…

Loss of Control

Addiction is anything that has become stronger than your willpower to change.

Food addiction is a loss of control over eating.  Loss of control can mean many different things.  It can mean eating in excessive quantities. For some, eating three square meals a day is kept to with out snacking only because the portion sizes are extortionate.

For many not eating at all is something much easier to deal with then trying to quit once started. This can lead to one not eating all day and then bingeing in the evening.

It can also mean that we get strong urges in our head of that craved food that we just can’t resist and no matter what the time we have to go out and get it. The drive can be so powerful yet almost unconscious that we aren’t really aware of what we are doing. On reflection of my own food addictions, once I had more self awareness of my issues, I couldn’t believe how I hadn’t noticed before. I used to obsess over food – picture a nice chocolate cake in my head and could even feel it melting on my tongue.

The Affect On Your Body

Physical dependence or physical addiction to food simply means that something has altered inside you in some way.

When addictive foods are eaten repeatedly, the body adjusts homeostasis to be balanced with the food in the system. It attempts to operate and function normally despite the imbalance created by your sugar/food addiction. Over time the body will become dependent on that substance for homeostatic balance and its removal will cause withdrawal. The body cries out for the missing substance as just intense hunger cries for food

If you have been eating sugary/salty/refined/processed foods, eating irregularly, or eating more than your body needs – your natural appetite is distorted.

Brain Chemistry

As mentioned above sugar, including chocolate, triggers the release of natural opiates in the brain. Sugar isn’t the only thing that affects us in this way. For example, cheese and dairy products contain morphine. In 1981, Eli Hazum et al discovered that cow’s milk contains morphine. This is because cows produce morphine in their bodies (cited in Breaking the Food Seduction). The morphine in cow’s milk produces a calming effect on their young. It is there to help the mother-infant bond and to make sure the infant gets the nutrition it needs.

Many foods also contain heterocyclic amines (HCAs) which are both indirectly and directly addictive. Some of these HCAs can cause sleeplessness, mood issues (ever feel moody after certain foods even a day later?), can contribute to cancer, brain diseases and also depression (see www.waisays.com for more information).

It doesn’t end there though. I have only lightly touched on some of the issues surrounding our favourite foods in this article. There is a lot of consequence in the hidden properties of foods and most of us are totally unaware of them. Becoming more self aware, eating consciously and preparing food ourselves instead of leaving it up to prepackaged foods is something that we all need to do in order to live a healthier, lighter life.

Stop Cravings

Check out my new site: Food Addiction 101

Junk food is alluring in many ways. It’s physically addictive and emotionally addictive. In this post I just wanted to address one reason that I think is fairly common when it comes to junk food cravings and emotions.

The worse time for junk food cravings tend to be in the evening. The evening is the time most people sit in front of the TV to “relax” and unwind from a hard day at work. We kick our feet up after dinner and then not too long after we head to the kitchen to find something to nibble on. Why?

Well we very well may still be hungry because the dinner we threw together was nowhere near to being nutritious or of any substance to keep us full. But the most common reason is boredom. That relaxing time in the front of the TV is not relaxing at all. I mean do you find boredom relaxing? I certainly don’t.

The best thing that you can do for yourself is to either put the TV away for a few weeks (and make it really difficult to get a hold of to watch) or chuck the TV out completely. I don’t have a TV anymore and it has been the best decision I ever made.

You may still be holding on to the idea that TV is relaxing and thus thinking “Well what the heck am I suppose to do in the evening then?” The answer? Whatever your heart desires!

The reason we eat in the evening is to numb our feelings of boredom. We do this instead of actually addressing those feelings and fulfilling our emotional needs. You may have a desire to be creative, a desire to fulfil a passion of yours or just to get up and go out and exercise. You probably don’t even realize you do.

So first things first write a list of activities you can do instead of watch TV. Write down things you have always wanted to do, things that you are interested in. The bigger the list the better. You could start your own vegetable garden, join a yoga class so you can PROPERLY relax after work (or you may even want to start on your own at home) or start reading a book, learning a language. The possibilities are endless and far more exciting than coming home to pig out in front of the TV. Trust me.

So go without your TV for a week or so. Do this one little thing and you might just spark a new interest in life that has long been waiting to emerge.

Stop Eating Junk Food

Are you wondering how animal fats – meat/dairy affect your health?  Maybe you eat these products thinking they are good for your health.  Well today, I came across a great video about animal fats and their effect on the human body and wanted to share it with you.  The link is below.  I would love your comments on it!

The Effect Of Animal Fats On The Human Body

So by you probably have a better indication of the type of person you are, how you eat and what specific goals you would like to obtain when it comes to losing weight.  So in the next few posts I just going to go through specific disciplines or aids that will help you stay on track with your progress and success.

Believe You Can

So you have decided to go on a diet 6 times and now you are on your 7^th. No one seems to be supporting you, your family entices you into eating something you love at every moment, telling you, you are silly and you don’t need to lose weight. If you are honest, you really don’t believe you are going to do it, do you?

And that is where the fault lies. You need to believe in your self.

Having faith in you is a decision. Many of us battle with this – we don’t believe we can lose the weight, curb the craving or make it past the front door alive! But faith is the foundation of behavior and it is a decision you can make.

Believing in yourself or rather making the decision to believe in yourself can be one of the simplest things you do and be one of the most helpful in combating your cravings and reducing your weight. This mindset will bring about the you want. It will lay the foundation for positive outcomes.

Don’t wait until all the doubt, unbelief and unanswered questions have been taken care of before you decide to put your trust in yourself. Face it all with confidence.

(Another help article in reference to beliefs: 3 Beliefs You Need)

Stick to It

Counting the cost of the large step you have made will help prepare you for the dark times, the low moments when you think your decision seems foolish, useless and a major inconvenience.

Rationalization has been responsible for sabotaging millions of decisions all over the world. Have you rationalized making a certain decision when it comes to your weight loss like these?

“It’s really not that bad”.

“I’ll start tomorrow”.

“It won’t hurt this one more time”.

“This will be the last one”.

“I shouldn’t oppress myself”.

“I’ve worked really hard, I deserve it”.

“Just a taste”

First of all, get it in context.

A craving creates tunnel vision – in the midst of a craving all that matters is that craving – it’s the most important thing in the world at that very moment. You need to step back and count your blessings. An important part of sticking to your diet plan is to allow for failure or slip-ups. Failures are building blocks for success in a way. Most people don’t have the courage to risk failure so put their selves out of the situation and don’t lose weight or attempt a lifestyle change i.e. their diet.

When you fail, which you will at times, don’t get discouraged. See it as a learning experience. Note how you felt before, during and after your slip-up.

Did the food have the desired effect you were looking for?

What do you think made you slip-up?

Slip-Ups can tell you a lot about yourself and also can be very eye opening. When I first changed my diet in the way I will lay forth to you, I was amazed at how often I turned to food for emotional comfort not to mention how many different cravings I had and how they made me feel physically and emotionally. I often discovered that after a while of being aware the food I had wanted and had given into just made me feel very tired or simply was not giving me what I used to get from it: comfort and joy.

Refresh Your Decision Daily

Now that you have written your decisions down, keep them by your bedside. When you wake up in the morning and lift your head off the pillow, grab that piece of paper and read through your decisions. I know this may sound like the hardest thing to do in the morning if you aren’t the morning type, but it is important to start your day on the right side of the bed as opposed to the wrong.

Read through your decisions and believe in them. Make yourself aware of them. This is your time to organize your day to succeed.

Related Articles:

Weight Loss Mindset 1: Making The Decision To Change

Weight Loss Mindset 2: Being Honest With Yourself

Weight Loss Mindset 3: Figuring Out The Why

Weight Loss Mindset 4: Starting On The Right Foot

Weight Loss Mindset 5: Believe You Can, Stick To It & Refresh Daily

There are many decisions that can be successful only when they are made on the backs of other decisions. For example, if you do not decide to eat healthier foods, you will not lose weight.

Your success in quitting the junk and eating better to lose weight will be dependent on your ability to remain focused as you deal with the withdrawal from certain foods you love (like chocolate, bread, dairy).

One of the keys to succeeding is to treat decision-making like building a house. You lay the foundation before you build the walls. Although it is exciting to add the final touches – decoration – they can be completed only when the rest of the house is finished.

We would all love the blessings of freedom from bad habits, bad food choices, irritating compulsions to eat, and bingeing but first we must lay the foundation.

Bundling Your Decisions

Often, one large decision will involve many smaller but equally important decisions. Let’s look at an example. Say you are trying to get over a sugar addiction. You can’t keep away from your sweets to save your life! This may involve your decision to stay away from donut shops and other places where temptation rears its ugly head. It also may mean avoiding situations that are stressful because stress is another factor that can lead you to your sweet treats.

You may therefore need to make a list of hot places and avoid them for a certain period of time until you are confident you can resist their temptations. Often failure of a large battle is as a result of the small battles, which we all face throughout the day. Making a hard decision is very stressful too. When you feel like you are one step away from failing, decide right then and there to get alone and recharge.

The next points to consider, and that will be considered in the next few posts, are going to evolve around disciplines that will become the foundation of all the decisions you will make and are important in ensuring you stay on track!

Related Articles:

Weight Loss Mindset 1: Making The Decision To Change

Weight Loss Mindset 2: Being Honest With Yourself

Weight Loss Mindset 3: Figuring Out The Why

Weight Loss Mindset 4: Starting On The Right Foot

Weight Loss Mindset 5: Believe You Can, Stick To It & Refresh Daily

In Part 2 I talked about being being honest with yourself. I think many people fool themselves into a false sense of honesty and this is something that we must address if we want to feel better about ourselves and also to achieve our goals. In Part 3 I just want to get you to think about exactly why you want to lose weight and what you

It is easy to make decisions in the heat of guilt (you just gave into a large slice of chocolate cake drizzled in cream and vow never to do so again!) but remorse is a poor base for decision. Emotions change like the wind and we soon forget the guilt we felt for eating what we shouldn’t and do the same thing again.

This is why deciding to go on a diet after a binge is destined to failure. Guilt can be a great motivation but it doesn’t last and it becomes a vicious circle. So what you really need to do is delve deep down inside and get your TRUE motivators for wanting to lose weight, give up chocolate etc. Knowing the real reasons for your decision and not quick guilt will help you stay on track and firmly.

The decision that you make today will affect you for years to come. To deal with compulsive eating or any craving and addiction will force you to face painful things inside your heart and they will rise up in power if they are disturbed through decision. This is why it is important to get a clear image of what you want and why exactly you want and need it.

Related Articles:

Weight Loss Mindset 1: Making The Decision To Change

Weight Loss Mindset 2: Being Honest With Yourself

Weight Loss Mindset 3: Figuring Out The Why

Weight Loss Mindset 4: Starting On The Right Foot

Weight Loss Mindset 5: Believe You Can, Stick To It & Refresh Daily

Here is a great video by Dr Doug Graham of www.FoodnSport.com.  It will give you a few things to think about in terms of what you eat, especially oil   Enjoy!

The China Study is one of the first books I read on nutrition and it alerted me to the consequences of too much protein in one’s diet and how this can contribute to cancer among many other Western diseases.  It is a book I recommend to anyone who is interested in nutrition, health and weight loss.

If you are not familiar with The China Study, this is a great video to get you started:

I was talking to a friend just now about her craving issues and how she struggles a lot with keeping them under control. She revealed that she rarely ever gets breakfast in and ends up drinking coffee all morning, which doesn’t really help with her hunger.  I told her that if she wants to overcome her cravings then the first step is to get a good breakfast!

So this article is just a quick overview of why it is important to eat breakfast and make a regular habit of it. WHAT you eat is just as important as eating. In Neal Barnard’s book Breaking the Food Seduction he mentions a study done where for 1 week volunteers had instant oatmeal and for another week they had regular oatmeal. Volunteer’s cravings and snacking reduced by 35%. The difference in these bowls was the amount of fiber. More refined foods have less fiber so make sure you have a fiber rich breakfast to sustain you until lunch.

A Breakfast To End All Cravings!

Breakfast is considered by many to be the most important meal of the day. Although I don’t necessarily agree with the “breakfast” part I do agree that the first meal you eat of the day is going to have the biggest impact on cravings and energy levels. I know that if my first meal is small and not very nutritious I will tend to crave like my by the time lunch has come around or very soon after. This feeling will often spill into the afternoon as well. If I have a nutritious breakfast then I tend to feel sustained throughout the day. So from my own experience the first meal I eat is usually a fairly hefty size

As stated above having a breakfast full of fiber is important as it keeps you from snacking. I also feel it is important to keep it simple, make it easy on your digestion and also quick for you to obtain the nutrients you need from it. This is why I start my day with a large banana smoothie (5-6 bananas or more! with some added water to blend). My smoothie will give me about 500-600 calories maybe more depending on how greedy I am. I tend to have this after being up out of bed for an hour as I don’t get hungry straight away.

Fruit to me is the best starter of the day – full of fiber, easy on digestion and quickly digested. The key is to eat plenty of it to feel satiated.

So if you want to lose weight and avoid cravings, make breakfast an important part of your day. For me, it was the easiest part to get right about my diet and the most crucial part to get right for my weight loss and well being.

End Cravings