CRUSH CRAVINGS FOR CARBS - Top Ten Strategies [strategy #1]

Serotonin is the "feel-good brain hormone". When blood sugars drop sharply, serotonin does, too. Your mood becomes cranky and your mind obsesses on carbohydrates to boost serotonin and ease tension. The goal, then, is to manage blood sugars to control cravings and moods.

This is the first of ten strategies to crush cravings for carbs...

STRATEGY #1 - SELECT NUTRIENT DENSE

VERSIONS OF YOUR FAVORITE CARBOHYDRATES

If you want chocolate chip cookies, breads, breakfast cereals or your favorite carbohydrate-rich [i.e., "HIGH GLYCEMIC"] snacks, get a small dose of a NUTRIENT DENSE version of your favorite food or beverage. For example, try a few fiber-rich chocolate chip cookies, ...perhaps...made with oat flour and sweetened with fruit juices. Whole grain cookies contain non-digestible fibers to fill your belly. Digestible oat fibers would clean your bloodstream. The micro-minerals and B vitamins would boost metabolism and strengthen immunity. Simply, watch the dose! Enjoy every bite. Savor the flavors, the aromas, the textures... and watch how your mood shifts.

All I am suggesting is to raise serotonin with a small serving -- AND I DO MEAN SMALL SERVING -- of a healthier version of your favorite carbohydrate-containing food or snack!

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We all need just a touch of decadence.

I say, get your daily dose!

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When you crave carbohydrates, remember, what you truly need is more serotonin, the "feel good" hormone. You can actually raise serotonin without ingesting any sugars, starches or alcohol -- and we will soon get to those strategies... in later blog entries...

However, sometimes, nothing but a comfort carb will do. Nutrient-dense versions of your favorite foods will fortify health and boost vitality. They will leave you feeling more satisfied and "in balance". Fiber-rich selections have at least 3 grams per serving. More fibers mean more overall nutrients. In time, I will be highlighting a variety of these foods and beverages in my therapeutic grocery blog. [Both of my blogs are new. It will take time to get through all of the products I intend to review.]

Nutrient-rich carbohydrates contain: water, fibers, vitamins, minerals, trace minerals, proteins [i.e., amino acids] and/or cold-pressed oils. Whole grains are rich in B-vitamins and a spectrum of trace minerals. Chromium is an example of a trace mineral often processed out of carbohydrate-rich convenience foods. If chromium remains in the grain, it helps your body manage blood sugars. If the carbohydrate-rich food happened to contain cinnamon, this spice would also help stabilize blood glucose.

If the carbohdyrate is rich in fibers, you can bet all of the vitamins and trace are still in tact. Plant fibers will vary among carbohydrate-rich convenience foods. More fiber is better and a good indicator the product is less processed. As previously mentioned, one slice of bread, a portion of pasta, 3/4 cup of dry breakfast cereal or a serving of healthy cookies should contain at least 3 grams of fibers to be considered "fiber-rich" in my new therapeutic grocery guide [blog]. Remember: digestible fibers clean the blood. Non-digestible fibers clean the gut. Pre-lignin fibers help balance hormones.

HOW TO CUT DOWN ON REFINED CARBOHYDRATES:

Limit portions of refined carbohydrates made with bleached sugars and flours. If your product contains the word, "hydrogenated or partially-hydrogenated", then toss it. If it contains that kind of garbage, you can bet the rest of the ingredients are virtually worthless, too.

Refined carbohydrates have lower concentrations of vitamins, minerals, trace minerals and plant fibers. They are supplemented with cheap synthetic supplements not absorbed as well as natural supplements. Refined, glycemic, carbohydrate-dense cuisine promptly raises blood sugars and dramatically numbs the senses with a tidal wave of serotonin. Candy, cookies, sugary sodas, pretzels and alcohol have this in common: they all have drug-like effects in large doses*

IF YOU ARE DIABETIC...

*To tightly control blood sugars, limit the dose of all carbohydrates -- whether or not they are nutrient-dense -- to 100 grams per meal. If you are diabetic, or suffer from metabolic syndrome, the ratio of carbohydrate to protein would be: 15 grams of protein to every 20 grams of carbohydrates. For example, have an open-faced sandwich and save the second slice of bread for another meal. If at all possible, include protein with every meal or snack to stabilize blood sugars for a longer period of time.

[See strategy #3 for more on including protein to manage blood sugars over time]

Are You a S.A.D. Serotonin Junkie?

Do you crave carbohydrates all day long? Are you yearning for more sugars, starches or alcohol? It may be a symptom of "Seasonal Affective Disorder" or "S.A.D.", which kicks in around the Fall Season in areas where residents get less sunlight.

Or, perhaps you have been craving more carbohydrates since you lost your job, got a promotion, got engaged or moved to a new town. Whether the stress is a positive or a negative event, stress in and of itself will trigger a desire for carbohydrates to raise serotonin. Serotonin is a feel-good hormone. When you feel "bad" (anxious, nervous, angry) it may be a symptom you actually need more!

The feeling of being stressed or agitated is your body's way of saying levels of serotonin are too low. Keep in mind: carbohydrates do raise serotonin. However, think: nutrient density

• fresh fruit
• dried fruit
• 100% whole grains
• dried or canned beans
• vegetables

Throw a little protein into the mix to slow down the rate of absorption of the carbohydrates. Avoid overdosing on carbohydrates to manage the "glycemic load" on your bloodstream.

Keep in mind, too much serotonin will make you very sleepy and unproductive. You want to go through life feeling energetic, right? Eat small portions of carbohydrates with a source of protein to manage the glycemic response, subsequent glycemic load and to stabilize blood sugars!

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The goal is to manage blood sugars. Stabilizing blood sugars helps to prevent the development of triglycerides, protects your immune system and helps to manage inflammation. Yes, balancing your blood sugar is that important!

We are a nation on the run. We eat for any reason at all to ease our emotions. Have you been feeling just a bit desperate, anxious, nervous or perhaps moody? Do you reach for sugars, starches, sweetened drinks or alcohol when feeling on edge? Do you find yourself wanting to escape with a bag of chips, a plate of pasta, a cola, a beer, or a pocket-full of candies and cookies? Once again, craving carbohydrates is a symptom you need more serotonin, the "feel-good" brain hormone. When serotonin levels rise, cravings for carbohydrates do vanish.

Just keep in mind that you don't need carbohydrates to raise serotonin. Alternative strategies include:

• 15 minutes of sunshine
• a brisk walk
• a snack rich in tryptophan and Vitamin B-6 [soy, peanuts, dairy, turkey]

Now you can relax, knowing craving carbohydrates or alcohol when feeling anxious, nervous, depressed or even angry is perfectly NORMAL. You are not a serotonin junkie, after all! Your body and mind simply need a serotonin fix ...from time to time. In other words, carbohydrate cravings are a sign it is time to raise brain and gut levels of serotonin concentration.*

• *Unless, of course you suffer from CANDIDA, where the overgrown fungus in your body is craving carbohydrates to thrive. CANDIDA's excrements and waste products then break down your immune system. If that is your problem, then... well... that's a different article. Just do a search on Google or your favorite search engine for some immediate answers.

This is why it is important to ALWAYS stay aware of your body's instincts. Notice your emotional states. When you feel anxious, sad, depressed, emotional, and notice a craving stirring within ...a yen for something sweet, salty, crunchy or even alcoholic, this is your body's instinct and yearning for more serotonin. Nevertheless, you may find yourself in the grips of an old habit; Overdosing on refined carbohydrates when your body truly needs nutrient-dense carbohydrates ...or more sunshine ...or a walk.

Your old habit may be to overdose on sugars, starches, alcohol, or perhaps a mind-altering drugs like "ecstasy" to flood the brain with serotonin for a relaxing, euphoric feeling. The question is: how much serotonin do you really need to feel fabulous? The brain only requires a slow drip, not a tidal wave! Overdosing on serotonin causes sleepiness. You feel "out of it". Staying focused is impossible. Prevent fuzzy-headedness!!! Get the right dose of the right stuff!

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My next article will focus on ten strategies to balance blood sugars, manage serotonin response, and ease carbohydrate cravings. But, in the mean time, you can visit my web site: www.healthypeople.com and click on the "metabolic makeover" tab. That will bring you to my famous checklist: 11 habits of lean, healthy, energetic people!

I get phone calls from doctors who download it for their patients, authors who want to quote it... and plenty of comments from readers about the common sense of it... and that it works!!! AND, MY METABOLIC MAKEOVER CHECKLIST IS FREE. So, have fun with my it, find a support group to help you integrate it into your life and remember: it's okay to NOT do it perfectly. Imperfection is what life is about.

Life is also about appreciating "the good things" that come your way. So, pat your Self on the back every time you do something really nice for your Self... like... implementing a new habit from the metabolic makeover checklist to energize your life!!!

Being joyful is a symptom you are getting enough serotonin.

Are you feelin' it?