#1: Ditch the Bad Carbs and Sugar. Refined sugar, high fructose corn
syrup, wheat products, breads, pasta, processed and pre-packaged
foods... are usually full of molecular structures that are detrimental
to maintaining healthy insulin, glucose and leptin levels. These
nutritionally 'empty' calories fuel inflammation and pain in the body,
promote scarring of the liver, increase accumulation of visceral fat,
and create imbalances in the metabolic hormones, insulin and leptin.
Insulin and leptin resistance is sharply on the rise and promotes weight
gain and obesity, as well as diabetes, cardiovascular disease and
hormonal imbalances. Bad carbs and sugars are very addictive! Because
these substances cause changes in brain chemistry and the body's ability
to feel full or a sense of 'satiety', people often have very real
withdrawal symptoms of anxiety, irritability, fatigue, depression, etc.
when trying to eliminate them from the diet. These symptoms are
generally short-lived and can be remedied by eating more fat and protein
along with low carb vegetables for a few weeks. Avoiding carbs and
sugars for a few weeks also 're-sets' the pancreas and can begin to
normalize insulin and leptin sensitivity. Eating 'whole wheat' products
should also be avoided as the genetic structure of modern wheat species
has been modified to a 'hexaploid' species so that it is very difficult
to digest and utilize. Switching to ancient or 'diploid' wheat species
such as 'Einkorn' will often reduce symptoms that mimic gluten
sensitivity. Ancient wheat species are much easier to digest and don't
generally cause weight gain, bloating, allergies, brain fog, celiac,
etc.
#2: Support Healthy Sleep Patterns. The body needs at least 5 hours of uninterrupted sleep every night to maintain healthy adrenal function. Prolonged adrenal stress causes chronic magnesium deficiency, which leads to poor sleep, which leads to more adrenal stress, which leads to hormonal imbalances, more weight gain, increased cravings for sugar and carbs, which leads to more weight gain, which leads to poor sleep which leads to... I think you get the picture! Healthy sleep habits are a cornerstone of overall health. If you have bad sleep habits you can change them. It may take a few months but it is critical to your physical and emotional health to make it a priority. Introduce healthy sleep choices every day and they will become healthy sleep habits that come naturally.
~ Go to bed at the same time every night
~ Make sure your bedroom is dark and quiet
~ Avoid anything that will over-activate your mind and block serotonin production before bed (TV, computer, phone, iPad, stressful situations, work projects, etc.)
~ Avoid high fat or high carb meals after 7pm. A small amount of protein and carbs before bed can help promote sleep. Fermented dairy products like Kefir are a good choice. Tart cherry juice can also be helpful as it is a natural source of melatonin.
~ If pets are disruptive during the night, they need to sleep outside your bedroom.
~ Use aromatherapy essential oils before bed: lavender, sandalwood, mandarin, chamomile, and neroli are all good scents for inducing relaxation and sleep. Place a small amount on the back of the neck and just under the navel for best results.
~ Take a warm bath before bed. You may add epsom salts or essential oils to relax muscles and calm the mind.
#3: Eat Fat. One of the greatest hoaxes of our modern society is the perpetuation of the idea that low fat diets are healthy and help you lose weight. Low fat diets are not healthy. Period. Fat, including saturated fat, is absolutely essential for healthy brain function, cellular structure and strength, appetite satiety, hormone balance, and cardiovascular and overall metabolic health. Fat does not cause heart disease... sugar, chemicals high carb and processed foods do. It is the sugar and high carb intake that causes inflammation, pain, high cholesterol, insulin and leptin resistance, obesity, and a vast list of other 'chronic' illnesses that are so prevalent in our society today. Healthy fats include:
~ Extra Virgin Coconut Oil: medium chain lipid that is easily used for energy and does not readily store as fat. Also a good source of lauric acid with natural antimicrobial properties. Coconut oil has a high heat point and does not go rancid very easily which makes it a great choice for cooking and baking.
~ Grass Fed Butter: short chain lipid. Grass-fed variety contains high omega 3's, vitamin A, Conjugated Linoleic Acid (CLA), and vitamin K2 for cardiovascular health.
~ Lard: 50% monounsaturated / 40% saturated fat. Excellent source of vitamin D3 when obtained from free-roaming, pasture raised pigs.
~ Tallow: 55% saturated / 40% monounsaturated fat. Good source of palmitoleic acid, tocopherol and has natural antimicrobial qualities.
~ Extra Virgin Olive Oil: High in oleic acids and a good source of antioxidants. Use on salads. Avoid using for cooking as it breaks down and becomes carcinogenic with medium to high heat.
~ Peanut Oil: superior cooking and frying oil.
~ Palm Oil: excellent oil for baking. Good source of beta carotene and vitamin E.
~ Sesame Oil: cold pressed oils are best. High oxidative stability; good for frying.
Fats and Oils to Avoid include: Soy, Canola, Corn, Grapeseed, Cottonseed, Hemp, and all margarines, spreads and partially hydrogenated vegetable shortenings. These are inferior lipid sources that are either hepatotoxic (liver toxic), rancid easily, and do not support the production of healthy cell membranes.
Article Source: http://EzineArticles.com/?expert=Kathy_Veon,_AP,_DOM
#2: Support Healthy Sleep Patterns. The body needs at least 5 hours of uninterrupted sleep every night to maintain healthy adrenal function. Prolonged adrenal stress causes chronic magnesium deficiency, which leads to poor sleep, which leads to more adrenal stress, which leads to hormonal imbalances, more weight gain, increased cravings for sugar and carbs, which leads to more weight gain, which leads to poor sleep which leads to... I think you get the picture! Healthy sleep habits are a cornerstone of overall health. If you have bad sleep habits you can change them. It may take a few months but it is critical to your physical and emotional health to make it a priority. Introduce healthy sleep choices every day and they will become healthy sleep habits that come naturally.
~ Go to bed at the same time every night
~ Make sure your bedroom is dark and quiet
~ Avoid anything that will over-activate your mind and block serotonin production before bed (TV, computer, phone, iPad, stressful situations, work projects, etc.)
~ Avoid high fat or high carb meals after 7pm. A small amount of protein and carbs before bed can help promote sleep. Fermented dairy products like Kefir are a good choice. Tart cherry juice can also be helpful as it is a natural source of melatonin.
~ If pets are disruptive during the night, they need to sleep outside your bedroom.
~ Use aromatherapy essential oils before bed: lavender, sandalwood, mandarin, chamomile, and neroli are all good scents for inducing relaxation and sleep. Place a small amount on the back of the neck and just under the navel for best results.
~ Take a warm bath before bed. You may add epsom salts or essential oils to relax muscles and calm the mind.
#3: Eat Fat. One of the greatest hoaxes of our modern society is the perpetuation of the idea that low fat diets are healthy and help you lose weight. Low fat diets are not healthy. Period. Fat, including saturated fat, is absolutely essential for healthy brain function, cellular structure and strength, appetite satiety, hormone balance, and cardiovascular and overall metabolic health. Fat does not cause heart disease... sugar, chemicals high carb and processed foods do. It is the sugar and high carb intake that causes inflammation, pain, high cholesterol, insulin and leptin resistance, obesity, and a vast list of other 'chronic' illnesses that are so prevalent in our society today. Healthy fats include:
~ Extra Virgin Coconut Oil: medium chain lipid that is easily used for energy and does not readily store as fat. Also a good source of lauric acid with natural antimicrobial properties. Coconut oil has a high heat point and does not go rancid very easily which makes it a great choice for cooking and baking.
~ Grass Fed Butter: short chain lipid. Grass-fed variety contains high omega 3's, vitamin A, Conjugated Linoleic Acid (CLA), and vitamin K2 for cardiovascular health.
~ Lard: 50% monounsaturated / 40% saturated fat. Excellent source of vitamin D3 when obtained from free-roaming, pasture raised pigs.
~ Tallow: 55% saturated / 40% monounsaturated fat. Good source of palmitoleic acid, tocopherol and has natural antimicrobial qualities.
~ Extra Virgin Olive Oil: High in oleic acids and a good source of antioxidants. Use on salads. Avoid using for cooking as it breaks down and becomes carcinogenic with medium to high heat.
~ Peanut Oil: superior cooking and frying oil.
~ Palm Oil: excellent oil for baking. Good source of beta carotene and vitamin E.
~ Sesame Oil: cold pressed oils are best. High oxidative stability; good for frying.
Fats and Oils to Avoid include: Soy, Canola, Corn, Grapeseed, Cottonseed, Hemp, and all margarines, spreads and partially hydrogenated vegetable shortenings. These are inferior lipid sources that are either hepatotoxic (liver toxic), rancid easily, and do not support the production of healthy cell membranes.
Article Source: http://EzineArticles.com/?expert=Kathy_Veon,_AP,_DOM