hunter 发表于 2021-5-22 06:34:41

Eating Disorder

本帖最后由 hunter 于 2021-5-22 07:49 编辑 ... -elearning-for-gps/ e-learning
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McMaster university eating disorder program ... ngs#TOC_TITLE_HDR_2A Simple 3-Step Plan to Stop Sugar Cravings
Many people regularly experience sugar cravings.Health professionals believe that this is one of the main reasons it can be so hard to stick to a healthy diet.Cravings are driven by your brain’s need for a “reward” — not your body’s need for food.If you can have only one bite and stop there, indulging a little when you get a craving is absolutely fine.But if you tend to binge and overeat as soon as you get a taste of sugary foods, then giving in to the cravings is the worst thing you can do.Here is a simple 3-step plan to stop sugar cravings. on Pinterest

1. If You Are Hungry, Eat a Healthy and Filling Meal

It’s important to realize that a craving is not the same as hunger.It’s not your body calling for energy, it’s your brain calling for something that releases a lot of dopamine in the reward system.When you get a craving when you’re hungry, the feeling is difficult to resist.In fact, a craving combined with hunger is a powerful drive that most people have a hard time overcoming.If you get a craving while hungry, one of the best tricks is to eat a healthy meal immediately. Stock your kitchen with healthy snack foods or pre-made meals.Protein-rich foods, such as meat, fish and eggs are especially good for curbing hunger (1Trusted Source).Eating real food may not feel very appetizing when you have a craving for sugary junk food. But if you truly need to lose weight, resilience is worth it in the long run.SUMMARYWhen you experience a craving and hunger at the same time, force yourself to have a healthy meal rather than junk food.
2. Take a Hot Shower

Some people who experience sugar cravings have found that hot showers or baths provide relief.The water must be hot — not so hot that you burn your skin but hot enough that it’s on the verge of feeling uncomfortable.Let the water run over your back and shoulders so that it heats you up. Stay there at least 5–10 minutes.By the time you step out of the shower, you are likely to have a “dazed” feeling, as if you’ve been sitting in a sauna for a long time.At that point, your craving will most likely be gone.

hunter 发表于 2021-5-22 07:53:18
Sugar Addicts Diet
sugar-shock-sugar-addicts-dietThe sugar addicts diet is found in Beyond Sugar Shock, written by motivational speaker, journalist, blogger, former sugar addict, and author Connie Bennett.

It is a six-week plan designed to help you overcome your addiction to sugar and other carbohydrate foods.

Sugar Addicts Diet Basics
Bennett explains how your sweet tooth can damage your health and how sugar has been linked to a range of conditions.

Excess sugar intake can play a role in development of heart disease, cancer, osteoporosis, diabetes, migraines, depression and kidney disease. It also speeds up the aging process and suppresses your immune system.

At the beginning of the book there is a quiz to help you determine how addicted you are to sugar and carbs. You are then categorized as a green, yellow or red-lighter depending on your degree of “sugar shock”.

Those with the most serious sugar addictions may need to quit immediately whereas others can reduce their consumption more gradually.

6 Week Beyond Sugar Shock Adventure
For the first three weeks of this sugar addicts diet you will get ready to eliminate sugar and “quickie carbs” from your diet.

Each week you are given four activities to undertake. You should focus on them for five days a week and have the weekends off to relax and reflect.

They cover a wide scope including having a positive mindset, increasing your nutritional knowledge, discovering healthier sweet substitutions, exercise and meditation.

After week three you will begin to implement your sugar-kicking plan as you continue to discover more tools to assist you in this process.

3 Options For Kicking Your Sugar Habit
Quit cold turkey
Gradually cut back on your intake of sugar
Dramatically reduce sweets, allowing yourself the occasional treat

Bennett clearly outlines the pros and cons of all three approaches so that you can make the decision that is right for you.

The Sugar Shock Diet
Bennett recommends obtaining a balance of protein, healthy fats and low-glycemic carbohydrates in every meal.

She describes this way of eating as a cross between the Mediterranean and Paleo Diets. You are also encouraged to eat vegetables at every meal and to emphasize organic foods.

Quick Tip:
If you crave something sweet, fruit is a good choice but you should have protein and/or fat at the same time. For example you could try strawberries with goat cheese or a dark chocolate-covered banana.
Also included is advice on nutritional supplements that can reduce sugar cravings and a seven-day meal plan with recipes.

Recommended Foods
Grass-fed beef, free-range chicken, salmon, sardines, shrimp, eggs, goat cheese, walnuts, oats, almonds, flax seeds, chia seeds, lentils, hummus, quinoa, brown rice, oatmeal, whole-grain bread, broccoli, asparagus, spinach, kale, sweet potato, sea vegetables, avocado, berries, pear, grapes, coconut oil, olive oil, herbs and spices, dark chocolate, goji berries, bee pollen, herbal tea.

Sample Diet Plan
Egg and Veggie Scramble
1 slice whole-grain bread
1 cup sliced strawberries

Avocado Chicken Salad

Afternoon Snack
2 organic celery stalks
3 tablespoons hummus

Connie’s Mustard Dill Salmon
1 ½ cips Jill’s Herby Tomato Salad
6 stalks roasted asparagus
½ cup wild rice

Optional Evening Snack
¼ cup raw shelled sunflower seeds
½ pear

Exercise Recommendations
High-intensity interval training is recommended because it is the most effective and time efficient way to burn fat. This involves short bursts of intense activity.

Additionally this type of exercise raises your levels of the “feel-good” hormones, serotonin and dopamine, which helps reduce cravings for sweets.

If you haven’t been working out regularly you can get active by doing gentle walking or yoga for 15-30 minutes at least three times a week. Then when you are ready you can start to incorporate high-intensity exercise into your routine.

Costs and Expenses
Beyond Sugar Shock: The 6-Week Plan to Break Free of Your Sugar Addiction & Get Slimmer, Sexier & Sweeter retails at $15.95.

Available from Amazon.
Program specifically designed to help you overcome sugar addiction.
Addresses the importance of psychological factors involved in making a successful lifestyle change.
Encourages the intake of fresh, unprocessed, organic foods.
Includes a seven-day meal plan with recipes.
Emphasizes the importance of adequate sleep.
Dieters may have to give up or strictly limit some of their favorite foods.
Quitting sugar cold turkey can produce unpleasant withdrawal symptoms such as headaches, fatigue, and irritability.
Not relevant to dieters who are not addicted to sweet foods.
Break Sugar Addiction
Beyond Sugar Shock is a step-by-step, six-week sugar addicts diet for overcoming addictions to sugar and refined carbohydrates.

As you regain control of your eating behaviors and start following a healthy lifestyle you will naturally move towards your ideal weight.

hunter 发表于 2021-5-22 08:00:51

hunter 发表于 2021-5-22 07:53
Sugar Addicts Diet
sugar-shock-sugar-addicts-dietTh ...
How to kiss sugar addiction goodbye. Do this for 10 days for a quick, powerful detox.
Make the decision.
Commit yourself to this 10-day detox. These changes will reset your brain and body.

Quit cold turkey.
Stop all forms of sugar:
white flour, artificial sweeteners, hydrogenated fats, MSG and
pre-packaged foods.

Don’t drink your calories.
No sweetened teas and coffees, and no juices other than green vegetable juice.

Add protein to every meal.
Include eggs, nuts, seeds, fish, chicken or grass-fed meats.

Eat the right carbs.
Only non-starchy veggies: asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, peppers.

Include good fats at every meal.
Go for nuts and seeds, avocado and fish, which offer omega-3 fatty acids.

Manage your stress.
When you’re stressed, your cortisol shoots up. This will
drive up your hunger and can
fuel sugar cravings.

Quit gluten and dairy.
It’s not easy, but after two or
three days, you will have more energy and fewer cravings.

If you get less than 8 hours
a night, it can drive you to eat more calories
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