Week 3

Loving It All: Flourishing & Thriving - Being Well Being

Mentally, Emotionally, Physically, Environmentally & Socially. 

Healthy brains & bodies. Healthy relationships. Healthy homes & communities.

Nutrition and Exercise

These days, with all of our conveniences and technology, it's
really very easy to lead a sedentary lifestyle. And in fact, a great
majority of us do just that. We go from our beds to our cars to
our desks and our chairs to our sofa then back into our beds.
However, this lifestyle is totally out of sync with that of our
genes. As humans, we evolved to be active, curious creatures
that interact with our environment through near-constant
movement. But our modern-day, sedentary lifestyles are having
a profound effect on our overall health and specifically the
health of our brains.

In this class, we're going to learn about how exercise impacts
nearly every system in the human body and we will examine physical movement and foods that are nutrient-dense and help us to create beneficial hormones, battle insulin resistance & reduce the harmful effects of the inflammatory processes that wreak havoc in our brains & bodies.

Top 10 Benefits of Exercise

It Can Make You Feel Happier

It Can Help With Weight Loss

It Is Good for Your Muscles and Bones

Exercise produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression

Some studies have shown that inactivity is a major factor in weight gain and obesity. Regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight 

Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown

Can Increase Your Energy Levels

It Can Reduce Your Risk of Chronic Disease

Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina

Lack of regular physical activity is a primary cause of chronic disease .Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels

It Can Help Skin
Health

Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

It Can Help Your Brain Health and Memory

It Can Help With Relaxation and Sleep Quality

It Can Reduce
Pain

Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function. Exercise has been shown to reduce changes in the brain that can cause Alzheimer's disease and schizophrenia

Regular exercise can help you relax and sleep better. In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep. Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during slee 

Chronic pain can be debilitating, but exercise can actually help reduce it.  Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few

What happens if you don’t do any exercise or activity?

If you do less exercise or activity you will become deconditioned. Your muscles weaken and lose bulk including the muscles you need for breathing and the large muscles in your legs and arms.

You will become more breathless as you do less activity.

If you continue to be inactive you will feel worse, need more help and eventually even simple daily tasks will be difficult.

It Can Promote a Better Sex Life

Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life. It can also help decrease the risk of erectile dysfunction in men.

Risk of Cancer and Disease

Inactivity decreases circulation, increases inflammation and prevents your immune system from functioning at the optimal level. These factors all increase the risk of disease, including:

Heart disease

High blood pressure

Stroke

Type 2 diabetes

Cancer

Decreased Mental Health

Physical activity has been proven to decrease the risk of both anxiety and depression in children and adults, this includes postpartum depression for women.

In addition, cognition improves with exercise, including in individuals suffering from ADHD or dementia. Exercise and physical activity also reduce the risk of Alzheimer's disease.

Stress has been shown to increase inflammation in the brain. It also increases blood sugar, disrupts hormonal balance, alters your gut microbiome, and for these reasons, we want to reduce stress as much as possible. And thankfully, exercise is a great way to do this.

Exercise not only makes us more resilient to the effects of
stress, it also increases the so-called feel good chemicals in our
brains, making us more likely to continue exercising. It's
therefore not surprising that exercise has been shown in
multiple research studies to help improve depression. Exercise
also plays a role in improving the quality of sleep


 

Diminished Muscle Strength

When you cease exercising, you will undoubtedly notice changes in your muscles.  They will become smaller and weaker. If you’ve been doing high-intensity exercise or weight training, you’ll find a reduction in your muscular endurance. You may maintain your strength longer than power or endurance; however, after a month of sitting, you’ll find that carrying those groceries will be a bit more taxing and you’ll fatigue quicker than before.

Elevated Blood Sugar

Exercise is an effective way to lower blood glucose levels, but if you stop working out, your blood sugar levels may remain elevated after a meal. Even a small amount of moderate exercise improves how your body regulates glucose, and getting back to your routine will help you ward off preventable health conditions.

Increase Fat Mass

One fear you may have is that your clothes will begin to feel a bit tight as your weight creeps up and your body goes from being toned and firm to plumper and flabbier. 

First, your calorie requirement will decrease.  As you lose muscle mass, your metabolism slows down as your muscles lose some of their ability to burn fat.

Secondly, you’re not burning the same amount of calories as you used to because you’re moving around and working out less, so if you don’t adjust your food intake accordingly, those additional calories will be stored as fat. Something you should be wary of is visceral fat aka belly fat.  

So, if you eat the same way you’ve been eating while you’re on a workout hiatus, your body won’t be burning the extra calories without an adjustment to your diet– and you will likely put on weight.

Exercise and Brain Health

Exercise also improves blood flow to the brain and healthy
blood flow in the brain is critical because blood delivers oxygen and essential nutrients, so important for brain health and vitality.

Exercise is actually the thing that grows the brain. When we
exercise, there are a lot of hormones and chemicals created in
our body. But one of the most important one that is created is
called BDNF or brain-derived neurotrophic factor. It's like
growth hormone for your brain. This BDNF goes and creates
connections between brain cells.

Exercise influences cognition, it influences memory function through its direct impact on the size and function of these brain regions that support memory function.

We all know that exercise helps our blood circulate better, and wth better brain blood flow, the brain is able to get rid of all the toxic byproducts that it has accumulated over the day. So you have great hormones circulating around your brain, you have better blood flow that gets rid of all the garbage byproducts. And with the combination of these two, you've given your brain an excellent chance of resilience.

How can I get started with exercise?

If you have been inactive, you may need to start slowly. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many different ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

Types of Exercise

Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:

Endurance, or aerobic

ENdurance of aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.

Strength, or resistance training

Strenght exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.

Flexibility

Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

How can I be more active around the house?

  • Housework, gardening, and yard work are all physical work.
    To increase the intensity, you could try doing them at a more vigorous pace.

  • Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike. Instead of using the TV remote, get up and change the channels yourself.

  • Work out at home with a workout video (on your TV or on the internet)

  • Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.

  • Stand up when talking on the phone

  • Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

Balance

Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.

How can I get started with exercise?

Most of us sit when we are working, often in front of a computer. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

  • Get up from your chair and move around at least once an hour

  • Stand when you are talking on the phone

  • Take the stairs instead of the elevator

  • Use your break or part of your lunch hour to walk around the building

  • Stand up and walk to a colleague's office instead of sending an email

  • Have "walking" or standing meetings with co-workers instead of sitting in a conference room

     

Must Watch Videos

The brain-changing benefits of exercise | Wendy Suzuki

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

Why some people find exercise harder than others | Emily Balcetis

Why do some people struggle more than others to keep off the pounds? Social psychologist Emily Balcetis shows research that addresses one of the many factors: Vision. In an informative talk, she shows how when it comes to fitness, some people quite literally see the world differently from others — and offers a surprisingly simple solution to overcome these differences.

Exercise is brain food | Angela Ridgel | TEDxKentState

Angela Ridgel will discuss her current research and how it examines how exercise promotes changes in the brain in individuals with Parkinson’s disease.

What is Interval Training?

Interval training alternates short, high intensity bursts of activity with periods of rest and recovery in between.  Interval training uses the body’s two energy-producing systems: the aerobic and the anaerobic.

In interval training, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

This allows you to work more in a shorter period of time and it's much more comfortable than spending the entire workout at a high intensity. The key is to create workouts that fit what you can handle and what you want from your workouts.

How To Do Interval Training?

1. Choose any cardio activity
This can work with any machine or activity - Running, cycling, walking, elliptical, jumping rope, kickboxing etc.

2. Choose the length of your workout
This might be 10-20 minutes for beginners or 30-60 minutes for more advanced exercisers. Choose the length of your work or recovery intervals - If you're a beginner, you might want to alternate 1-2 minutes of higher intensity exercise with 5 or more minutes of lower intensity. The more advanced may make their work intervals longer (e.g., 10 minutes) and their recovery intervals shorter (e.g. 2 minutes).

3. Warm Up and Cool Down
Start your workout with 5-10 minutes of warm up followed by your work and recovery intervals. Alternate each for the length of the workout. End with 5 minute cool down and stretch.

Keep in mind that interval training is extremely demanding on the heart, lungs and muscles, and it's important to have the go ahead from your physician before you start interval training. You should also have a solid base of overall aerobic fitness before performing high intensity training of any kind.

7 reasons to try interval training

Want to get more out of your workouts in less time, and have fun doing it? Sound too good to be true? It's possible with intervals. See how it works.

High Intensity Interval Training | Nuffield Health

Nuffield Health Personal Trainer Sara Nankivell leads you through this body conditioning workout. Her warm up, main session and cool down will work to improve all over aerobic fitness and increase muscle strength. You’ll perform a series of high intensity exercises including squats, lunges, pushups and jumps that should leave you feeling challenged and pumped for the next time!

The Importance of Good Nutrition

When it comes to food, it's easy to write off our choices as unimportant, but the food we choose to eat is one of the most significant decisions we make. Food is far more important than just fuel. It is information. Food directly communicates with our bodies, our brains, and even our DNA. It very clearly determines whether we lead lives of vibrant health or suffer from chronic diseases.

When it comes to our cognitive health, the food we eat influences both the actual structure of our brains and how well they work.  

Our food choices can therefore be a powerful weapon to help fend off Alzheimer's or a quick route to a poorly functioning brain. Eating the right foods and avoiding the wrong foods can make all the difference.

In this class, we're going to cover the connection between diet and brain health. We'll find out how to eat right in order to thrive with a healthy body and a healthy brain, and we'll see how a healthy diet can help prevent Alzheimer's disease. 

Here are some reasons why nutrition is important

Decreases the chance of developing various diseases

Having quality eating habits can reduce your risk of developing certain diseases that could severely impact your health. Among these maladies are hypertension, diabetes and heart disease, which was the leading cause of death in the world.

Helps keep a healthy weight

Eating natural food instead of processed foods can have a positive effect on your weight. Plus, your weight also influences your overall health. For example, being overweight raises your risk of developing Type II diabetes. It can also harm your joints, limiting your mobility.

Increases energy
levels

Your body reacts when you absorb an abundant amount of refined sugar. By avoiding such unhealthy foods and fueling your body with nutritious options instead, you’ll be able to increase your energy levels throughout the entire day, not just for an hour or so—and you won’t endure that crash-and-burn effect.

Foods that contain vitamins C and E, lycopene and other antioxidants, as well as olive oil, can help to protect your skin against sun damage.

Improves skin health

Researchers showed how obesity can weaken someone’s immune system, thereby increasing the chances of getting sick from infections.

Boosts immune system

Diets high in carbohydrates have a more uplifting effect on mood. A diet rich in protein, moderate in carbohydrates and low in fat will have a positive effect on mood because it leaves an adequate supply of iron, omega-3 fatty acids and iron

Positively Affects Your Mood

The problem today is that so many people base their diet on industrially prepared foods, which have the worst of almost every imaginable dietary component. When we process carbohydrates, we pull out the starch, which is just sugar in a long chain, and we pull out the sugar itself, we eliminate the fiber, we throw away these precious micronutrients and phytochemicals. We get the worst of all possibilities. That puts a big stress on our metabolism. 

Over time, this highly processed diet takes a toll, leads to, over time, rising insulin resistance, chronic inflammation, and then for too many people, development of type 2 diabetes, which we know about, and type 3 diabetes, which affect the brain, and sets the stage for Alzheimer's. 

What happens if you don’t do any exercise or activity?

If you do less exercise or activity you will become deconditioned. Your muscles weaken and lose bulk including the muscles you need for breathing and the large muscles in your legs and arms.

You will become more breathless as you do less activity.

If you continue to be inactive you will feel worse, need more help and eventually even simple daily tasks will be difficult.

Other Fruits & Vegetables high in water include celery, bok choy, radish, zucchini, watercress, green bell peppers, and asparagus.

Foods and drinks that dehydrate you

Sodium is a big culprit. When you eat salty foods, your cells tell your brain that you're thirsty.

Sugary drinks also contribute. Much like salty foods, sugary drinks also tell your brain that you're thirsty.

Drinking alcohol may satiate some thirsts, but it definitely will not keep you hydrated. Alcohol is a diuretic, making you urinate more frequently.


We all enjoy a few nibbles of cured meats, especially around the holidays, but be sure to consume an equal amount of water alongside your meat. Not only is a high protein intake a cause of dehydration, but the salt in cured meats specifically can dry your body out quickly. 

 

Soy Sauce can cause mild dehydration.

Popcorn & fried foods also dehydrate.

 

The Importance of Good Nutrition

When it comes to food, it's easy to write off our choices as unimportant, but the food we choose to eat is one of the most significant decisions we make. Food is far more important than just fuel. It is information. Food directly communicates with our bodies, our brains, and even our DNA. It very clearly determines whether we lead lives of vibrant health or suffer from chronic diseases.

When it comes to our cognitive health, the food we eat influences both the actual structure of our brains and how well they work.  

Our food choices can therefore be a powerful weapon to help fend off Alzheimer's or a quick route to a poorly functioning brain. Eating the right foods and avoiding the wrong foods can make all the difference.

In this class, we're going to cover the connection between diet and brain health. We'll find out how to eat right in order to thrive with a healthy body and a healthy brain, and we'll see how a healthy diet can help prevent Alzheimer's disease. 

Here are some reasons why nutrition is important

Decreases the chance of developing various diseases

Having quality eating habits can reduce your risk of developing certain diseases that could severely impact your health. Among these maladies are hypertension, diabetes and heart disease, which was the leading cause of death in the world.

Helps keep a healthy weight

Eating natural food instead of processed foods can have a positive effect on your weight. Plus, your weight also influences your overall health. For example, being overweight raises your risk of developing Type II diabetes. It can also harm your joints, limiting your mobility.

Increases energy
levels

Your body reacts when you absorb an abundant amount of refined sugar. By avoiding such unhealthy foods and fueling your body with nutritious options instead, you’ll be able to increase your energy levels throughout the entire day, not just for an hour or so—and you won’t endure that crash-and-burn effect.

Foods that contain vitamins C and E, lycopene and other antioxidants, as well as olive oil, can help to protect your skin against sun damage.

Improves skin health

When the body is low on glucose, the brain is not receiving the energy it needs to remain focused. Diets high in fat and cholesterol can seriously damage the brain by building up plaque in brain vessels, damaging brain tissue and causing strokes. 

Increases Your
Focus

Boosts immune system

Researchers showed how obesity can weaken someone’s immune system, thereby increasing the chances of getting sick from infections.

Overeating creates more stress on the body and could lead to a shorter lifespan. Diets that are rich in nutrients and do not contain processed foods have been found to have a positive effect on life expectancy.

Healthy Diets May Lengthen Your Life

Diets high in carbohydrates have a more uplifting effect on mood. A diet rich in protein, moderate in carbohydrates and low in fat will have a positive effect on mood because it leaves an adequate supply of iron, omega-3 fatty acids and iron

Positively Affects Your Mood

The problem today is that so many people base their diet on industrially prepared foods, which have the worst of almost every imaginable dietary component. When we process carbohydrates, we pull out the starch, which is just sugar in a long chain, and we pull out the sugar itself, we eliminate the fiber, we throw away these precious micronutrients and phytochemicals. We get the worst of all possibilities. That puts a big stress on our metabolism. 

Over time, this highly processed diet takes a toll, leads to, over time, rising insulin resistance, chronic inflammation, and then for too many people, development of type 2 diabetes, which we know about, and type 3 diabetes, which affect the brain, and sets the stage for Alzheimer's. 

6 Essential Nutrients and Why Your Body Needs Them

Protein is having its moment, and not just in the workout community. But all of the hype is for a good reason. Protein is essential for good health.

Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein.

All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.

Protein

Healthy sources

While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and some grains. Exactly how much protein you need daily depends on a variety of factors including how active you are, and your age.

Carbohydrates

Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease, according to the Mayo Clinic.

Carbohydrates should make up 45 to 65 percent of your total daily calories.

Healthy sources

Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.

Vitamins

Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D.

Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.

Healthy sources

If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive tract, you likely don’t need to take vitamin supplements.

Minerals

Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

Water

You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water.

Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

Healthy sources

Fruits and vegetables can also be a great source. Munch on some spinach or watermelon to stay hydrated.

The best way to know if you’re properly hydrated is the color and volume of your urine. If your urine isn’t frequent and pale yellow or nearly clear, you need more water.

Zinc

Zinc is a mineral. It is called an "essential trace element" because very small amounts of zinc are necessary for human health. Since the human body does not store excess zinc, it must be consumed regularly as part of the diet. Common dietary sources of zinc include red meat, poultry, and fish. Zinc deficiency can cause short stature, reduced ability to taste food, and the inability of testes and ovaries to function properly.

 

It is also used for boosting the immune system, improving growth and heath in zinc deficient infants and children, for treating the common cold and recurrent ear infections, the flu, upper respiratory tract infections, preventing and treating lower respiratory infections, swine flu, bladder infections, ringing in the ears, and severe head injuries. It is also used for malaria and other diseases caused by parasites.
 

Magnesium

Magnesium is a mineral that is important for normal bone structure in the body. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women. Magnesium deficiency is also not uncommon among African Americans and the elderly. Low magnesium levels in the body have been linked to diseases such as osteoporosis, high blood pressure, clogged arteries, hereditary heart disease, diabetes, and stroke.

 

Magnesium is most commonly used for constipation, as an antacid for heartburn, for low magnesium levels, for pregnancy complications called pre-eclampsia and eclampsia, and for a certain type of irregular heartbeat (torsades de pointes).
 

Turmeric

Turmeric is a spice that comes from the turmeric plant. It is commonly used in Asian food. You probably know turmeric as the main spice in curry. It has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butters, and cheeses. But the root of turmeric is also used widely to make medicine. It contains a yellow-colored chemical called curcumin, which is often used to color foods and cosmetics.

 

Turmeric is commonly used for conditions involving pain and inflammation, such as osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease, and itching. Some people use turmeric for heartburn, thinking and memory skills, inflammatory bowel disease, stress, and many other conditions, but there no good scientific evidence to support these uses.
 

Fats

According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

Yes, fat is high in calories, but those calories are an important energy source for your body.
 

Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

Healthy sources

The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important for your body as they provide essential fatty acids your body can’t make. You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-based fats in the form of medium-chain triglycerides which impart health benefits like faster utilization by organs as fuel and appetite control.

Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.

Why take "supplements or activators" 

HOW TO SURVIVE CORONAVIRUS

After 100 Hours of Research, Prince EA have created an evidence based nutrition strategy that will help you survive Coronavirus. COVID-19 is a NEW virus and therefore strategies used for other viruses may or may not be applicable. There is no cure for coronavirus, however, there are many things you can do to protect yourself and put yourself in the BEST possible position if you come into contact with COVD-19

Please Share This One With Your Loved Ones
 

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11 Ways to Stop Cravings for Unhealthy Foods and Sugar

1. Drink Water

Thirst is often confused with hunger or food cravings.

If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.

Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss

2. Eat More Protein

Eating more protein may reduce your appetite and keep you from overeating.

It also reduces cravings, and helps you feel full and satisfied for longer.

One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.

Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%

3. Distance Yourself From the Craving

When you feel a craving, try to distance yourself from it.

For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.

Some studies have also shown that chewing gum can help reduce appetite and cravings.

4. Plan Your Meals

If possible, try to plan your meals for the day or upcoming week.

By already knowing what you're going to eat, you eliminate the factor of spontaneity and uncertainty.

If you don't have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

5. Avoid Getting Extremely Hungry

Hunger is one of the biggest reasons why we experience cravings.

To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.

By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

6. Fight Stress

Stress may induce food cravings and influence eating behaviors, especially for women.

Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women.

Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight, especially in the belly area.

Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.

7. Take Spinach Extract

Spinach extract is a "new" supplement on the market, made from spinach leaves.

It helps delay fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP-1.

Studies show that taking 3.7–5 grams of spinach extract with a meal may reduce appetite and cravings for several hours.

One study in overweight women showed that 5 grams of spinach extract per day reduced cravings for chocolate and high-sugar foods by a whopping 87–95%.

8. Get Enough Sleep

Your appetite is largely affected by hormones that fluctuate throughout the day.

Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings.

Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.

For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.

9. Eat Proper Meals

Hunger and a lack of key nutrients can both cause certain cravings.

Therefore, it's important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won't get extremely hungry right after eating.

If you find yourself in need of a snack between meals, make sure it's something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.

10. Don't Go to the Supermarket Hungry

Grocery stores are probably the worst places to be when you are hungry or have cravings.

First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level.

The best way to prevent cravings from happening at the store is to shop only when you've recently eaten. Never -- ever -- go to the supermarket hungry.

11. Practice Mindful Eating

Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating.

It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations.

Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively.

Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.

One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge.

Why we can't stop eating unhealthy foods

Food cravings are the dieter's worst enemy.

These are intense or uncontrollable desires for specific foods, stronger than normal hunger.

The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.

Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.

Dr. Mark Hyman Pegan Food Pyramid

What is Pegan diet?

Dr. Mark Hyman first coined the term on his blog in 2014, but the philosophy has only since picked up steam. Pinterest revealed that interest in the pegan diet jumped 337% in the past year, with searches continuing to climb.

Like the name suggests, the pegan diet borrows principles from both the paleo diet and veganism. In short, paleo eaters try to consume only foods available in the Paleolithic era 2.6 million years ago: vegetables, fruits, nuts, fish, and meat. It usually excludes dairy, grains, sugar, legumes, oils, salt, alcohol, and coffee. Veganism prescribes refraining from any animal products and byproducts — including meat, fish, eggs, cheese, yogurt, and honey — and eating plant-based foods instead.

What do you eat on the pegan diet?
With pegan, it's all about the plants. Dr. Hyman suggests making vegetables and fruits about 75% of your diet and your plate. You can still eat meat, but think of it as a topping or side dish instead of a main course.

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