Tag Archives: candida

Questions & Answers

Putting An End To Binge Eating: 10 Steps You Can Take

Binge eating is a source of great emotional and physical distress. Luckily, there are several steps you can take to reduce this habit.

1. Stop dieting: Dieting can lead to cravings that eventually become so strong they trigger binge-eating episodes.

2. Make sure you’re eating enough fiber. Eat regular amounts of fiber throughout the day – from fruit and vegetables in particular. Fiber slows down the digestive system and signals the brain, so you don’t feel the need to eat so frequently.

3. Get enough protein in your diet. It’s easy to feel ravenous and binge-y if you’re not eating enough protein. Protein is great for generating feelings of satiety and keeping your hunger hormone in check. Just as for fiber, protein also slows down digestion, keeping you feeling full for a longer period.

4. Don’t be a lazy eater. That means you should be prepared to put effort into making and cooking your meals rather than going to a fast-food drive-through.

5. Find some engaging distractions to fill your time when you have the urge to binge. It could be walking the dog, going for a stroll, talking to your neighbor, busying your hands with knitting, or anything else that gives you some enjoyment.

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6. Identify the emotional triggers that trigger binge eating. Once you know your triggers, start taking steps to change them or to find healthy ways of responding. It could be a relationship issue, a job issue, or financial stress.

7. Get your stress levels under control. Do your best to mitigate your stressors to prevent the spikes of cortisol that can drive your appetite to very high levels.

8. Eat before you are overly hungry. Eating at regular times of the day is very important. You don’t have to be excessively rigid, but skipping meals can lead to all-out binge eating. Keep an eye out for the subtle symptoms of low blood sugar and hunger. It could be that your thinking is slowing down, or you’re feeling irritable, tired, and dizzy.

9. Make sure you drink enough water between meals. Getting overly thirsty can trigger overeating for some people. Water also contributes to a feeling of satiation, so you don’t get overly hungry between scheduled meals and snacks.

10. Learn to eat slowly. Eating slower is better for your stomach. Think of your stomach as a cement mixer; you can’t fill it up all at one time. Fill your stomach up gradually, give it time to process the food you are eating.

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Questions & Answers

What’s The Connection Between Stress And Food Cravings?

There’s a connection between stress, appetite, and sugar intake.

A study in 2001 took a look at this issue. The researchers exposed 59 premenopausal women to stress on one day and then had them experience a low-stress day. The caloric consumption on the stressful and non-stressful days were recorded. Some of the women had a very high cortisol spike on the stressful day. These participants were called super reactors. In contrast, there are some people who are “low reactors” to stress.

It makes the point that it’s often not the stressor that’s the biggest problem; it’s the reaction to it.

The women with the highest cortisol spikes in response to stress had the highest calorie consumption. The calories came primarily from sweet foods.

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In other words, life events can trigger physiological reactions in the body that lead to sugar cravings. People who are highly stressed often make the wrong call when it comes to food and drink choices. They reach for sweet foods. They reach for soda pop.

The take-home message is that it’s essential to not only reduce the stress in your life but also to manage how you react to that stress. It’s not possible to eliminate all stress, but you don’t have to deal with life by eating a box of donuts.

I recommend finding a way to compartmentalize your stressors, so they don’t invade all aspects of your life. Find ways to relax and keep your cortisol levels in the normal range.

High cortisol is associated with obesity, heart disease, diabetes, and other chronic diseases. It’s clearly important to ensure that you’re living a low-stress life.

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Questions & Answers

What You Need To Know About Medium-Chain Triglycerides (MCTs)

Medium-chain fatty acids are derived from natural substances. Caprylic acid and capric acid are the two main MCTs and are found in coconut fat.

MCTs are easily absorbed by the body because these types of fats don’t require bile for digestion. I believe MCTs get absorbed straight into the portal vein, where it is shunted to the liver for processing. For that reason, MCTs don’t seem to cause the same weight gain as other fats that go through typical digestive processes.

You also need a lot less MCT or coconut oil to achieve satiety compared to fats like olive oil.
A meta-analysis that included 13 different studies found that regular ingestion of MCTs was associated with a ½ pound weight loss and a small decrease in waist circumference.

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MCTs can help you lose a small amount of weight. Still, they are not the be-all and end-all. You shouldn’t take MCT supplements and expect to transform your body.

If you’re serious about weight loss, I suggest focusing on increasing your protein intake while reducing your caloric consumption. Avoid crappy food and exercise more.

Still, having a small amount of MCTs in your diet has some value. MCTs are antifungal and can help control yeast levels in your gut.

My preference is to consume whole coconut rather than a fractionated product made from coconut oil. However, it’s your decision. You may prefer to take the supplement.

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Questions & Answers

Household Cleaners And Body Weight: What’s The Connection?

There’s an important impact of cleaning agents on the gut bacteria of infants.

A study was published in the Canada Medical Association Journal in 2018. The study followed 757 infants. The children were assessed at age three to four months and then again between one to three years old. Many stool samples were taken from the children.

The goal was to see if changes in gut bacteria are associated with household chemicals. The researchers look at cleansing agents such as strong surface cleaners, aerosols, and sprays. They looked at cleaning agents that were eco-friendly and more traditional cleaning agents.

Children in homes that used traditional cleansing agents had a lot fewer bacteria, particularly with regards to Haemophilus and Clostridia strains. In contrast, other strains of bacteria, such as Lachnospiraceae were increased.

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They also discovered that children from households that used a lot of surface cleaners and chemical products had higher BMIs than children from homes using eco-friendly cleaning products.
Remember, though, that diet can be a confounding factor. As you can well imagine, children coming from the eco-friendly cleansing households were a lot less likely to eat pizzas, French fries, and soda pop.

I can’t stand it when you walk in some houses, and it smells of chemicals. If I ever go into an Airbnb or a hotel room, and I can smell something, I walk out.

Be careful of cleaning agents, including using wet wipes to clean your children’s hands frequently. There’s something to be said for leaving healthy bacteria alone.

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Questions & Answers

Dieting Mistakes That Aren’t Good For Your Gut

There are several weight loss mistakes that can damage your gut health.

1. Caloric restriction: Many people believe that if they cut a certain amount of calories from their diet, they will lose weight. Unfortunately, they won’t only be starving themselves; they’re also starving the beneficial bacteria in the gut. Overly restrictive diets interfere with the critical hormones involved in regulating satiety and hunger. It also sets you up for binge eating. In my experience, restricting calories doesn’t result in sustainable weight loss. Sometimes it even contributes to weight gain!

2. Eliminating whole food groups: For example, there is an “expert” running around at the moment telling people to eliminate foods that contain lectin from the diet. That’s completely false. I’ve heard it all before. “Don’t eat tomatoes!” and “Don’t eat XYZ!” People will take whole food groups out of their diet because someone with a white coat and a stethoscope said they should. Don’t eliminate entire food groups. Weight loss doesn’t work that way, and it puts you at risk of not getting enough nutrients, including fiber.

Instead of eliminating entire food groups on speculation, get a comprehensive stool analysis, so you know exactly what is going on in your gut.

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3. Assuming that all salads are healthy: Not all salads are created equal. Some salads contain too much dressing, and the dressing includes high-fructose corn syrup or artificial sweeteners.

4. Assuming that all “healthy” treats are genuinely healthy: Many people have this idea that things like granola bars are healthy. It’s incredible how many foods in New Zealand have a high “star” rating but are actually junk food. Many granola bars contain a lot of sugar, and some even contain hydrogenated fats. You don’t need granola bars, have an apple instead.

5. Assuming artificial sugars and diet foods are safe: You don’t want artificial sweeteners in your diet. There are several rat and animal studies suggesting that artificial sweeteners are not healthy. I’ve had clients who have suffered serious health consequences due to eating artificial sugars.

6. Considering fruit juice to be a “health” food: Many people still start the day with a tall glass of orange juice, full of sugar, and lacking in fiber. The fiber in fruit is what allows the sugar to be released very slowly. I suggest you ditch the juice and have the whole fruit instead.

7. Following a healthy diet while having an unhealthy lifestyle: No matter how much healthy food you eat, your gut is going to suffer if you’re sleep-deprived. You need to disconnect from your phone, computer, and television if you want to have excellent gut health. Good sleep, good physical activity, and low-stress living are just as important to gut health as your diet.