Issue link: https://cp.revolio.com/i/270856
Page 20 | Abby's Magazine - www.AbbysHealthAndNutrition.com • Eat a nutritious breakfast with some protein like eggs, a protein shake or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss. • Eat protein, healthy fat, and fiber with each meal and snacks. • Avoid eating 3 hours before bedtime. 2. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet, as these can trigger cravings. 3. Determine if hidden food allergies are triggering your cravings: We often crave the very foods that we have a hidden allergy to. 4. Get 7-8 hours of sleep: Research shows that lack of sleep increases cravings. 5. Optimize Your Nutrient Status: Supplements can cut cravings. • Optimize your vitamin D level: According to one study, when vitamin D levels are low, the hormone that helps turn off, your appetite, doesn't work and people feel hungry all the time, no matter how much they eat. • Optimize omega 3's: Low levels of omega-3 fatty acids have also been associated with depression, Alzheimer's disease, and obesity. • Consider taking natural supplements for cravings control. 1. Blood sugar balancing formulas with chromium for example Glucose Science by Source Naturals, Glucose Optimizer by Jarrow and Blood Sugar Health by Emerald Labs. 2. Fiber, such as PGX by Natural Factors, is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger. 3. Stress reducing formulas, such as Adaptra by Terry Naturally, Stress Shield by Country Life, Stress Response by Gaia and Stress Take Care by New Chapter. Hydration and Weight Gain Hydration is an important factor in weight gain. The measurement of hydration is determined by the ratio of intracellular to extracellular fluid in the body. In a healthy state, there is a greater quantity water inside the cells. A value of about 57% to 60% intracellular fluid is excellent. Edema is fluid build up outside of the cells. Many overweight individuals have concentrations of extracellular fluid in excess of 60% to 70% and concentrations of intracellular water as low as 33%. Once the balance of intracellular to extracellular fluid is corrected, the excess water leaves the body. To hydrate, the following is required: 1. Sufficient intake of fluid. Certain fluids dehydrate such as coffee, sodas, black tea and alcohol. When the other criteria for hydration are met, one half body weight in ounces of fluid per day is desirable. 2. Proper trace mineral intake found in whole food vitamins, Himalayan salt, or liquid trace minerals, such as "ConcenTrace", Fulvic or plant based minerals. The trace minerals ionize and osmotically pull water into the cells. 3. Sufficient aldosterone (produced by the adrenal glands) is essential. When adrenal fatigue is present, aldosterone is often deficient. Aldosterone is involved with water management in the body. Taking an adrenal formula for several months will often restore aldosterone levels and assist in hydration.