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Beating Food Addiction
Unfortunately, this is a very real condition, but one that you can conquer. Most of us eat a bit more than we should now and then, but I’m referring here to people who develop an addiction to food – addiction is not only about drugs and alcohol. Food addiction is commonly called compulsive overeating or binge eating, where a person eats more than is needed and finds it hard to stop. A food addict often feels guilty and gets depressed, even feeling self-disgust. How does this happen, how can you identify whether you have a food addiction, and what can be done about it? Overeating can be a way to ‘bury your sorrows’, to deal with pain, abuse or loneliness, or seek ‘comfort’ in food. But there is another way you can become a food addict – by eating junk food. It’s highly addictive, nutrient poor (so your body wants more), and it becomes a learned behaviour. The more junk food you eat, the more you want to eat, and the worse you feel. The weight piles on and a vicious circle can ensue, leading sometimes to bulimia and even self-harming. In this stressful world in which we live there’s never been a more important time to eat whole, real food and eliminate junk/processed food. If you’ve been eating processed food for a long time, you probably don’t even think about fresh food. If you regularly eat processed/prepared food from the supermarket or takeaway food which gets put into a microwave for convenience, you may be in this category. Foods which are typically addictive are pizza, chips, chocolate, fried chicken from vendors, burgers, fizzy drinks and any number of other processed and takeaway foods. Why food makes you feel better Unfortunately, food addicts need a ‘fix’ and only feel better when they eat that food they crave. Cravings are part of food addiction just like any addiction. Foods high in sugar, damaged fats and chemicals stimulate the brain’s ‘reward’ center, releasing ‘feel good’ hormones such as dopamine – a neurotransmitter which gives a sense of pleasure. In time, the brain becomes accustomed to dopamine, and more food is needed to release the same amount of dopamine, just as a drug addict needs higher doses as time goes on to create the same ‘high’. Sex, exercise and eating all trigger dopamine, they are all part of a normal life therefore they are designed to do this. However, overdoing anything always comes at a price. The food industry know all about this, and getting you addicted to their food is now a ‘science’, sadly. Too much sugar is added say to chocolate, and this sweetness is then hidden by an infusion of salt and spices (even though you can’t taste them). In fact most supermarket/takeaway foods (including savoury foods) contain more sugar than a bar of chocolate. This sugar is hidden and goes by more than 50 names, but you are left wanting that food again and again as your addiction grows. This never happens with real, whole, fresh food! Studies have been done which show withdrawal from junk food–especially sugary food–is as severe as withdrawal from alcohol and drugs in many cases, including shaking, anxiety and a change in body temperature. Sugar is the most addictive of all foods and here’s the biochemical reason why: Blood sugar increases forcing the pancreas to secrete insulin, which then breaks down and blood sugar levels plummet Lowered blood sugar levels send a signal to the brain – more sugar is needed The brain releases hormones causing a craving for sugar, leaving the person feeling weak and agitated until they get their “fix” A sugar addict will now binge-eat on sugary items to satisfy their craving Are you a Food Addict? If you have any of these signs, you could be a food addict, test yourself – DO YOU: Eat to deal with emotional problems/stress? Obsess over food most of the time? Continue to eat, even though you know you’re hurting your health? Eat to the point of nausea and even vomiting? Feel you have no self-control regarding food? Ever lie about what you eat or how much you eat? Ever wake up at night to eat? Hide food at home or at work? Continue to eat even though you are really full? Regularly regret you have eaten as much as you have? Feel angry or aggressive if you cannot get the food you crave? If you answered yes to 3 or more of these, you may have an addiction and should seek help. Food Addiction has Health Consequences There are consequences both long and short term but you are worth rescuing from an addiction. The consequences are both physical and psychological and include: Damage to the gut Insomnia Anxiety and depression Obesity Type II diabetes Osteoarthritis Gastrointestinal problems Heart disease Hypertension Gallbladder disease Overcoming Addiction Whatever the cause – whether social, genetic, junk food or any other cause, the bottom line is this: changing what goes into your mouth. Like alcohol and drugs, ‘cold turkey’ may be difficult so take it slowly – but set a goal, depending on how severe your situation is. Food is essential to survival so stopping food of course is out of the question – it’s not the same as smoking. New behaviours need to be learned. So here are a few ideas you might want to consider: Learn more about healthy food, and how it benefits the body and removes cravings. A good start is my book 63 Days to Optimum Health, which teaches you over a period of time to change bad eating habits into good ones. If you want to embrace a new way of eating, consider the low carbohydrate, higher healthy fat lifestyle – it is still the most successful of all eating plans for weight loss and excellent health. If you can’t get there quite yet, try the Paleo eating plan. Eliminate sugar from your diet – you can include Keto Sweet Zero which tastes identical to sugar but without the dangers. (And please do not eat fructose as a sweetener, it is a desperately dangerous alternative. So are artificial sweeteners) Avoid fruit for the first month – or have just ½ cup blueberries as your fruit for the day Don’t go on diet! Follow the eating plans recommended in points #1 & 2 above, but don’t actively diet. Just learn to eat WHOLE, real, fresh food as it occurs in nature Substitute. In the early days if you are an “all day eater” and it’s usually chocolate, then substitute fresh raw nuts for chocolate instead. Begin slowly reducing portion sizes – use a smaller plate. Only eat when you are hungry – if you must snack, make it healthy, whole food Try to only eat 3 meals a day – get to this point as soon as you can, without snacks Stop all fizzy drinks – get used to water, but tea and coffee are fine too Remove temptation – don’t buy it and it won’t be in the house to eat later. Purge your cupboards of tempting food and replace them with healthy food alternatives Always cook your own food from scratch This will all take time, but start now – why wait for new year’s resolutions, start today for a better 2021 where you truly take control of your body if you have found you are struggling with food addiction. One thing you will find helps with food addiction dramatically – L-Glutamine! It’s the most marvelous way to quell cravings and appetite!
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Speed up your healing – dump gluten
Lack of essential and bioavailable proteins are a major contributing factor to persistent illness especially in those with gluten sensitivity. Protein is the main ingredient your body uses to build immune antibodies as well as heal inflamed structural tissues and muscles. Protein hence helps speed up your healing. These functions are vital for the following reasons: Antibody production, essential to combat infection, chemical toxins and allergies. Research shows that antibody deficiency is a common phenomenon in those with gluten sensitivity. Lack of these vital proteins puts you at risk for multiple chronic health issues. Muscles are required for movement of the frame. As part of this process, muscle serves as a pumping system for your lymphatic vessels. These vessels are crucial because they help the body transport immune cells and antibodies. They also help remove damaging toxins. Research also shows that a large majority of those with gluten sensitivity have poor muscle to fat ratios. Gluten Destroys Muscle & Causes Protein Wasting One of the most common side effects of gluten is inflammation in the muscles and joints, as gluten proteins create an inflammatory reaction in these tissues that over time leads to many negative outcomes such as: Muscle pain Muscle atrophy (loss) Joint pain and arthritis Weight gain (increased visceral fat – especially belly fat) Weight loss (due to muscle atrophy) – the worst kind of weight loss Restricted mobility Increased risk for injury in those trying to exercise Gluten consumption leads to body protein disruption in several ways and prevents speeding up your healing: Inflammation – Gluten can cause the immune system to literally attack the muscle and joints leading to chronic pain and inflammation. A prolonged immune system attack contributes to chronic degradation of these tissues and subsequently atrophy of the muscle and arthritis in the joint. Hormone Release – To deal with this chronic damage, the body produces cortisol as an anti-inflammatory hormone. Increased cortisol leads to increased visceral fat (belly fat). Damage to the Stomach and GI Tract – Gluten can damage the specialized cells in your stomach and small intestines that secrete vital acid and digestive enzymes. Over time this damage makes it almost impossible to properly digest and break down dietary proteins from meats and vegetables. Many with gluten sensitivity have lost their ability to digest properly and develop protein and amino acid deficits. Gluten-Induced Gut Damage Can Make Meat Digestion a Challenge Many who embark on a gluten free diet still have inflamed and damaged gastrointestinal tracts. Some suffer with low acid production making it hard to digest dietary proteins. This is a big part of the “Catch 22″ in healing. To heal the gut, you need protein, but to digest the protein, you need a healthy and functional gut. The Critical Role of Protein and how it speeds up your healing Protein balance plays a major role body function. It is essential for proper maintenance of the immune system, the detoxification systems in the liver, antibody formation, muscle maintenance, tissue repair, digestive enzyme production, neurotransmitter (brain chemicals), and hormone production. Protein is responsible for building cellular receptors that help recognize hormones, regulate blood sugar, control our circadian rhythm, and control our metabolism. Too Many Carbs Excessive carbohydrate intake causes damage to important proteins in our bloodstream. This damage, often referred to as AGE (Advanced Glycation End products) is a major contributing factor to inflammation and chronic illness. Chronic inflammation leads to hormone changes that tax our body’s protein stores and our ability to heal and repair is minimized. The Problem with Most Protein Powders Unfortunately, most protein powders contain cheap and highly processed ingredients that is harder to digest and damaging to health. Others are full of artificial sweeteners and GMO chemicals like aspartame, sucralose, corn fructose, and maltodextrin. And forget the rice based proteins – they are devoid of nutrients, low in biologically valuable amino acids, have a high potential for arsenic contamination and most importantly contain a concentrated and very difficult to digest type of rice gluten. Other common protein options contain foods with severe allergenic potential. The most common include dairy, soy, and egg. All three of these protein replacements can have severe drawbacks. Dairy is usually a major problem for those with gluten sensitivity. Aside from it’ s allergic potential, most dairy proteins are heat processed and derived from GMO cows being fed GMO grains covered in chemical fertilizers and pesticides. These chemicals are known gut irritants and have been shown to alter the microbial gut balance and contribute to intestinal permeability (leaky gut). Soy proteins are high in phytates and tannins (compounds that inhibit mineral absorption – calcium, iron, zinc). Most soy proteins are also GMO and have been treated with chemical pesticides plus soy is a death-knell for the thyroid gland. Egg protein replacement powders are typically derived from chickens being fed diets high in GMO grain sources. The birds suffer from poor environmental conditions and those who are gluten sensitive often react to eggs from grain fed chickens. What’s the Solution? If you want a high quality protein without the drawbacks to help support your recovery and overall health, I recommend Pure Hydrolysed Collagen. Start with one scoop a day and progress to two scoops. My Pure Hydrolysed Collagen is non-GMO, grass-fed and pure, it has all you need to heal your gut. There are no carbs or calories, it won’t spike blood sugar/insulin, and is free of hormones and antibiotics. Mix it into water, coffee or tea once or twice a day, it will heal the gut in double quick time.
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Make meditation a daily habit
It’s no surprise that many of us are struggling with elevated levels of stress thanks to the Covid pandemic. If you currently count yourself among the highly stressed, you may want to investigate the benefits of meditation, a simple practice that can help to restore a sense of peace and calm. “Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.” – Ajahn Brahm What is meditation? While meditation has proven difficult to define – it encompasses a range of different practices across numerous traditions – it is most commonly associated with the pursuit of inner peace. “Meditation doesn’t promise to solve your problems, and there’s no guarantee of everlasting happiness. Life, with all its challenges and uncertainty, will still happen. What meditation can do is change how you choose to relate to, react to, and view the circumstances happening around you. It offers a pocket of stillness amid all the outer chaos.” (Headspace.com) Types of meditation include guided, transcendental, vipassana, zen, body scan, kundalini, loving-kindness and mindfulness (more on this one further down). Why meditate? High levels of stress can have a serious impact on the immune system. In a 2013 review of 209 studies that investigated mindfulness-based therapy (MBT), the authors found that, “MBT is an effective treatment for a variety of psychological problems, and is especially effective for reducing anxiety, depression, and stress.” Mayo Clinic also lists a number of emotional benefits linked to meditation, including gaining a new perspective on stressful situations, building skills to manage your stress, reducing negative emotions and focusing on the present. Mindfulness meditation This technique has become increasingly popular, no doubt in large part due to the speed of modern life. According to the American Psychological Association (APA), mindfulness meditation has two distinct components. Attention “is about tuning into your experiences to focus on what’s happening in the present moment. It typically involves directing your awareness to your breath, your thoughts, the physical sensations in your body and the feelings you are experiencing.” Acceptance “involves observing those feelings and sensations without judgment. Instead of responding or reacting to those thoughts or feelings, you aim to note them and let them go.” Ready to get started? All you need to kickstart your meditation practice are comfortable clothes and a quiet spot away from too many distractions. Although, that said, given that meditation can be practised almost anywhere, these are really just nice-to-haves. There are multiple online resources available for anyone wishing to start a meditation practice. Headspace and Calm are two popular and often-recommended apps and are a great place to start. If you’re keen to give mindfulness meditation a go, but you’re not quite ready to commit to a paid subscription, there are also several worthwhile free apps out there, including these five, which are all available for download on iOS and Android. Aura Smiling Mind Insight Timer MyLife Meditation UCLA Mindfulness Supplements for stress Calm helps to reduce stress and anxiety and improve sleep quality. The active ingredient is Lactium®, a unique milk extract that contains a natural bioactive protein with relaxing properties. Magnesium is an essential nutrient required for the maintenance of some of the most basic functions of life. Research also suggests that it could be an important way to treat anxiety naturally. Try our Chelated Premium Magnesium. Omega-3 Solution is an extra-pure pharmaceutical grade fish oil with a powerful action that may assist in calming and improving mood levels. At over 80% active, Sally-Ann Creed Omega-3 Solution, which is free from mercury, PCBs, DDT and dioxins, is one of the strongest oils available in South Africa.
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How to help your body detox
If a few unhealthy eating and lifestyle habits have snuck into your routine (and we’ve all been there) you may be feeling the urge to detox – but how? It’s important to know that your body does an excellent job of ridding itself of waste and toxins via your liver, kidneys and colon, among other elimination pathways. But that doesn’t mean you can’t give it a helping hand, particularly when you’re feeling less than your best. Here are a few simple ways to support your body’s detoxification process and put yourself on the path to better energy levels, improved digestive health, and much more. Love your liver Did you know that your liver is your heaviest internal organ? It’s both a gland and a vital organ and plays an important role in hundreds of bodily processes – including filtering the blood. As InformedHealth.org explains, “It converts nutrients in our diets into substances that the body can use, stores these substances, and supplies cells with them when needed. It also takes up toxic substances and converts them into harmless substances or makes sure they are released from the body.” How to support your liver Eat nourishing whole foods like good quality proteins, fresh vegetables, and healthy, natural fats. Ditch sugar, refined carbohydrates, and junk food. Drink plenty of water and limit your alcohol intake. Consider a milk thistle supplement – this medicinal herb helps to regenerate, cleanse, detoxify and strengthen the liver. Care for your colon Your colon, or large intestine as its also known, forms part of your digestive system and works to “absorb water and salts from the material that has not been digested as food, and get rid of any waste products left over.” (chp.edu) You don’t want this waste staying in your colon longer than it should – chronic constipation can cause a range of health issues – so it’s important to maintain your overall digestive health and keep things moving. How to support your digestive health Up your intake of fibrous veggies like broccoli, brussels sprouts, and cabbage to feed your healthy gut bacteria. Drink enough water throughout the day. Include some fermented foods in your diet like yoghurt, kombucha, kefir, and sauerkraut to boost and diversify your healthy gut bacteria. Consider prebiotic and probiotic supplements to promote good gut health. Psyllium fibre is great for constipation and general intestinal health. Keep your kidneys healthy The kidneys are amazing organs that filter your blood, removing waste products and extra water, which then leave your body as urine. They also perform many other important functions – including regulating pH, salt and potassium levels in your body and producing hormones that control blood pressure and the production of red blood cells (healthline.com). How to support your kidneys Protect your kidneys by eating healthy, whole foods. Steer clear of tobacco, alcohol, and fast foods. Stay hydrated but avoid drinking too much water – your urine should ideally be a light-yellow colour. If you’re low on magnesium, add a supplement to your routine – crucial organs like your heart, brain and kidneys depend on this versatile mineral. Keep an eye on our blog and follow us on Facebook or Instagram for regular healthy living tips and advice.
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Cornonary artery calcification
I have been asked to repeat this post – hope it’s helpful. It’s been said that magnesium plays a part in over 600 metabolic processes in the human body and involves more than 350 enzymes. There’s just about nothing magnesium is not involved in. So it would stand to reason then that it is one of the most important minerals – if not the most important – we need to take, and to do so every single day. It has now been suggested that low magnesium intake is associated with future risk of hypertension, stroke and vascular calcification, yet not enough studies exist to tie it to coronary artery calcification. However in studies done on those with calcified arteries, they all exhibited extremely low levels of magnesium, so there may be a link. Of course there is always more to it than one simple thing, like smoking for example, which is known to harden the arteries, too little vitamin C intake, lack of collagen, poor diet, high sugar levels, too much alcohol and definitely taking a calcium supplement – these causes coronary artery calcium build up. Don’t bother trying to ‘test’ your magnesium though – serum magnesium only represents around 1% of magnesium stores. Magnesium is homeostatically controlled in the serum and measuring serum magnesium levels provides many false negatives. By the time an individual’s serum magnesium is low, they are extremely deficient in magnesium, as the body cannot maintain the serum magnesium levels. You can be pretty sure if you aren’t taking it daily, you’re bound to be short of it. Sadly there is this obsession with calcium – so SO bad for us! (Google “Death by Calcium” if you don’t believe me). THIS is what causes coronary artery calcification – and not cholesterol. Without sufficient magnesium, vitamin K2 and collagen, your arteries are an easy target for calcium to deposit itself in instead of bone. The other problem is that the ratio of calcium to magnesium is totally out of whack the way omega-6 is out of whack in relation to omega-3. We need that BALANCE. Only one thing is known to man for removing this calcified arterial plaque over time – vitamin K2. Having more magnesium in your diet also helps to balance out dietary calcium. So here are the nutrients which make all the difference to coronary artery calcification: Magnesium – I recommend my Magnesium Citrate Powder due to the ease of absorption (if you would prefer capsules use my Chelated Magnesium Premium) Vitamin K2 – prevents calcification and removes calcification from soft tissue – I have developed a very pure one called Vitamin K2 Premium Collagen – a powerful aid in arterial integrity – try my Pure Hydrolysed Premium Vitamin C – absolutely VITAL for the heart – 2-6 minimum Ester C daily or a teaspoon of Super-Cee or Scorbi-Cee in water daily. I also strongly recommend Vitamin D3 Premium in connection with vitamin K2
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Are you eating enough Protein?
Here are some tell-tale signs you may not be getting enough protein in your diet. If you suspect you are not eating enough you can increase your meat, fish, eggs and poultry. Protein is essential to prevent muscle loss, and stay alive and well. Loss of muscle mass and decreased strength You are seldom full and snack constantly – protein keeps you satisfied for 5-7 hours without snacking You get hungry soon after eating a meal – if so eat more in that meal Anaemia – a sure sign of deficiency You struggle with energy levels, often feel tired and experience blood sugar highs and lows Are you often in a bad mood? It’s one sign of deficiency Do you have frequent infections/colds/flu, or do you stay sick longer without recovering? Do you have very weak/brittle finger nails and hair? Does your hair grow very slowly? Slow wound healing is a sign of protein deficiency You experience “stress fractures” – the body will ‘steal’ protein from your bones and organs if you don’t have enough proteinSo make sure you have plenty of healthy, clean protein (not the takeaway kind), with fresh vegetables and enough healthy fats to make you feel full and prevent snack attacks. You’ll feel so much better on more protein. Disclaimer: This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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Are you suffering from leaky gut?
If you have these symptoms you may be suffering from leaky gut… Leaky Gut is the name given to damaged and permeable intestinal lining which allows undigested food particles, toxic waste products and bacteria to ‘leak’ through the intestinal wall into the bloodstream. Symptoms include: 1. Chronic diarrhoea, constipation, gas or bloating 2. Nutritional deficiencies 3. Weak immune system 4. Headaches, brain fog, memory loss 5. Excessive fatigue; insomnia 6. Skin rashes and problems such as acne, eczema or rosacea 7. Cravings for sugar and carbs 8. Arthritis and/or joint pain 9. Depression, anxiety, ADD and ADHD 10. Autoimmune diseases such as rheumatoid arthritis, lupus, celiac disease or Crohn’s This condition needs to be approached from several different angles at once in order to return the body to full health, including: changes to the diet, the inclusion of supplements, reducing the stress factor and rooting out the underlying cause in the first place. We believe a pleiotropic approach is necessary which means you must approach healing from several angles at once to actually flip the body back to health. This includes: • making dietary changes • adding specialized and targeted supplements • reducing stressors • correcting underlying root cause of disease And when it comes to supplements L-Glutamine is one of the most talked about for digestive health. At this point, the research is pretty clear on L-Glutamine being a very valuable supplement for anyone dealing with almost most chronic health issues. Whether it works to help fix the gut wall, improve sleep, recover from exercise or reduce cravings, it is a safe, cheap and readily available supplement to think about trying. L-Glutamine is easy to take – it plays a crucial role in healthy digestion, brain function and has been well documented in studies to protect against mucosal deterioration in the gut. Glutamine is helpful in reducing the side effects of chemotherapy. The worse your gut problem is, the more Glutamine will help to you. You will find our l-glutamine powder here https://sallyanncreed.co.za/product/l-glutamine-powder/ Join our Instagram Page @SallyAnn_Creed and subscribe to our Newsletter https://sallyanncreed.co.za/subscribe/ receive free food lists from The Low-Carb Creed when you join. This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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4 Vitamins and Minerals to boost your Metabolism
Metabolism is the process by which your body converts what you eat and drink into energy. Calories in food and beverages are combined with oxygen to release the energy your body needs to function. HOWEVER …as you age and begin to lose muscle your metabolism slows down. Supplements for Metabolism: These Supplements for Metabolism can be found at my online store. Here are 4 vitamins and minerals to boost your metabolism (and promote weight loss) 1. Vitamin D Your body can get all the vitamin D it needs from the sun. However most people today spend too much time indoors (especially during periods of lockdown). Getting enough vitamin D from food is difficult, so supplements are often recommended. Some evidence suggests that getting enough vitamin D could also enhance weight loss and decrease body fat. 2. Iron It plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This then in turn helps them burn fat. 3. Magnesium Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including controlling blood glucose, regulating blood pressure and keeping bones strong. 4. B vitamins The main function of the B vitamins is to help your body metabolise carbohydrates, fats and proteins and to use the stored energy in food. B Vitamins are like the building blocks of a healthy body and have a direct impact on your energy levels, brain function, and cell metabolism! B-complex vitamin supplement might be the simplest way to get these benefits into your diet, however there are plenty of foods that contain B vitamins as well! You will find most of the above vitamins and minerals available online at www.sallyanncreed.co.za/shop Join our Instagram Page @SallyAnn_Creed and subscribe to our newsletter: https://sallyanncreed.co.za/subscribe. You’ll receive free food lists from The Low-Carb Creed when you join. This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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