The brain loves healthy fats, micronutrients, & antioxidants....are you getting enough? Having symptoms of brain fog, forgetting things, or just not feeling as sharp? Add some of the foods below into you regular routine to boost the nutrients that your brain craves!
Reducing or eliminating sugar from your diet is beneficial for your health (& waistline), but can be challenging at the beginning. Sugar is addictive. It can take 1-2 weeks for your cravings for sugar to subside after you reduce or remove it from your diet. Adding in the foods listed below can help to reduce cravings and feel satiated .
1. Eat More Protein: Protein turns off hunger hormones and balances blood sugar levels to reduce cravings. Aim for 15-30g/meal.
2. Take Probiotics: What you eat influences the types of bacteria in your gut. A probiotic will increase the good bacteria in your gut which will reduce sugar cravings and improve digestive health overall.
3. Supplement With Gymnema: Gymnema is a herb which lowers blood sugar levels and can also help to reduce your sweet tooth. It's bitter taste (when taken as a liquid or powder) blocks the sweet taste buds to reduce your desire for sweet.
4. Balance Serotonin & Dopamine Levels. Low levels of these neurotransmitters increase cravings for sweets and carbs. Increase these happy neurotransmitters with exercise, time with friends, time in nature, and foods high in them like: nuts (especially almonds & walnuts), seeds, tahini, green-tea, healthy proteins like chicken, turkey, and fish, and omega-3 fatty acids.
5. Eat More Healthy Fats: Healthy fats turn off hunger hormones, balance blood sugar levels and keep you feeling full longer so you are less likely to crave sweets. Healthy fats include: olive oil, avocados, coconut oil, MCT oil, nuts, seeds, omega-3 fish oils, and fish.
All articles submitted by Dr. Lindsey Jesswein. Do you have a question or topic you would like more info on? Send me a comment or email (through the Contact page) with your blog suggestions.