Bardzo często jestem pytana o suplementy diety.
Osobiście nie jestem za suplementami, ponieważ dobrze zbilansowana dieta powinna dostarczyć nam wszystkie składniki odżywcze potrzebne do prawidłowego funkcjonowania naszego organizmu.
Jednak realia są inne!
Problem tkwi w tym, kto z nas, ma taka „idealna, zbilansowana dietę”?
Niestety w dzisiejszych czasach, pełnych przetworzonego jedzenia, brak czasu na przygotowywanie posiłków, gleba pozbawiona składników odżywczych, ciągłe jedzenie w biegu, stres, zaburzenia hormonalne, ciągłe diety odchudzające lub objadanie się (można tu wymieniać bez liku) mogą doprowadzić do niedoborów składników odżywczych.
Dziś pisze o magnezie (Mg), którego częsty niedobór zauważam u moich klientów.
Niedobór magnezu jest często błędnie diagnozowany, ponieważ nie pojawiają się podczas badania krwi, ponieważ tylko 1% magnezu w organizmie jest przechowywany we krwi.
Dr Norman Shealy’S, M. D., Ph.D. mówi “Każda znana nam choroba jest związana z niedoborem magnezu,” i “, magnez jest najbardziej potrzebnym minerałem do stabilizacji elektrycznej każdej komórki ciała.”
Dlaczego magnez jest tak ważny?
Magnez występuje we wszystkich komórkach naszego ciała i jest niezbędny do ponad 325 procesów w naszym organizmie.
• Wpływa na prace serca
• Wpływa na proces krzepnięcia krwi
• Wchodzi w skład kości, mięśni i zębów
• Wspomaga pracę wątroby
• Bierze udział w metabolizmie wapnia i witaminy C
• Wspomaga leczenie infekcji
• „Uspokaja” nerwy
• Zwiększa żywotność i ruchliwość plemników
Częste objawy niedoboru Mg to miedzy innymi:
• Skurcze mięśni
• Choroby serca
Magnez w naszym jedzeniu:
• Ryb (dorsz, mintaj, makrela)
• Owoce (banany)
• Orzechy i nasiona
• Warzywa (szpinak, kukurydza, rośliny strączkowe)
• Kakao i czekolada
• Biała fasola
Jeśli zdecydujesz się na suplementacje magnezu, najpierw należy skonsultować się z lekarzem lub ze mną aby ustalić indywidualna dawkę i, aby sprawdzić, czy wszystkie leki mogą wchodzić w interakcje z magnezem.
Cold Beetroot Soup (Chłodnik)
Chłodnik is a typical Polish soup eaten in summer. It belongs to a family of cold soups that are based on sour milk or cream and some other sour principle; sauerkraut or pickle brine or some version of the fermented drink called kwas in Poland. Beets are just one of the things that can go into them.
Everything in this soup is about summer! It is fresh, aromatic and irresistible
4 to 5 medium beets (cooked)
3 pickled cucumbers
garlic cloves to taste
kefir (or natural yoghurt)
sour cream, preferably Polish-type śmetana
small cup juice from sauerkraut (optional)
cheese of your choice (I often add feta/gorgonzola or blue cheese) or hard-boiled egg (optional)
Grate the beetroots, cucumbers and mix all together.
Add salt& pepper to taste.
Cover with kefir and sour cream.
Chop dill and scallions.
Mince the garlic.
Now, combine all together.
Put it in the fridge for about 30 minutes. Serve the cold soup with cheese or boiled eggs.
L-Glutamine is an amino acid produced in your body. It is one of the 20 amino acids. It isn’t considered one the “essential” amino acids, but it can become essential in times of intense exercise or gastrointestinal disease.
L-Glutamine Health Benefits
– Improves gastrointestinal health because it is a vital nutrient for the intestines to rebuild and repair
– Helps heal ulcers and leaky gut by acting as a band-aid for protection from further damage
– It is an essential neurotransmitter in the brain and helps with memory, focus and concentration
– Helps improve IBS and diarrhea by balancing mucus production which results in healthy bowel movements
– Promotes muscle growth
– Improves athletic performance and recovery from exercise
– Improves detoxification
– Reduces cravings for sugar and alcohol
– Improves diabetes and blood sugar
Where we can find L-glutamine in our foods:
– Bone Broth
– Chinese Cabbage
– Cottage Cheese
– Fish (Cod, Tuna and Salmon)
I recommend consuming L-glutamine rich foods every day!
You get cravings because your body is not getting what it needs, and it will send signals until it will get what it needs!
What can cause your cravings?
1. Brain Chemistry Imbalances – your neurotransmitters are low, causing you to eat for reward and comfort; to have excessive worry, anxiety, panic, pain, tears, tension, irritability; low energy or drive; depression and negativity; low self-esteem.
2. Malnutrition from Dieting – cravings for food, focus on food, overeating; weight loss followed by regain; moodiness, irritability, low self-esteem; anorexia or bulimia; low calorie eating, skipping meals.
3. Unstable Blood Sugar – get a lift from sweets followed by a drop; nervous, jittery, irritable, weak throughout day but calmer after meals; mental confusion, hard to focus; frequent thirst or night sweats or dizziness; feel stressed, anxious, overwhelmed; sensitive to bright light; hard to get up in morning, but wakeful at night.
4. Low Thyroid – low energy, easily chilled, weight gain, low energy, high cholesterol, low blood pressure, hair loss, use food to get yourself going.
5. Food Addictions/Food Allergies – crave dairy or doughy foods; digestive upset, gas, belching, bloating, constipation, diarrhea; respiratory problems; low energy after meals; food allergies; headaches, migraines.
6. Hormonal Imbalance – very uncomfortable symptoms during PMS, perimenopause or menopause; PCOS.
7. Yeast Overgrowth – bloated, foggy-headed, depressed, yeast infections, fungal infections, sinus infections, chronically fatigued, rashes, unusual stools.
8. Fatty Acid Deficiency – been on low fat diet, crave fatty foods, feel heavy after fatty foods, light colored stool, hard or foul-smelling stool, pain on right side under rib cage.
Tips to Reduce Quickly Sugar Craving
1. Take 500 mg of L-Glutamine . This amino acid works by acting as a substitute for sugar (glucose) in the brain. Your brain can burn L-glutamine instead if it is low on sugar for fuel.
2. Drink a cup of green tea.
3. Go for a speed walk. Daily exercise increases the amount of a neurotransmitter called dopamine in your brain. Higher levels of dopamine are associated with better moods and reduced sugar cravings
Long Term Tips to Reduce Cravings
1. Avoid processed foods - sugar and processed foods are addictive. Eating sugar artificially stimulates your brain to produce dopamine, the pleasure neurotransmitter. Soon dopamine levels drop and we start to feel “down” so next we crave sugar again.
2. Boost your serotonin – Serotonin called “the happy hormone,” can be increased through diet, exercise and the good sleep schedule. When you have plenty of serotonin, you are less likely to have cravings for sweets.
3. Fermented Foods – Fermented foods and drinks can help to reduce or eveneliminate cravings for sugar as this foods can help in production of serotonin in your gut. You can make your own kefir at home with Kefir Starter available online or in health food stores.
4. Meditation – can help ward off cravings by helping reduce stress. Stress creates the hormone cortisol, which increases your blood sugar. This is a vicious cycle that damages your adrenals and creates sugar cravings. Adding a short meditation before meals can help you relax during meals, which means better digestion and absorption of nutrients!
Julia Ross “The Diet Cure: The 8-Step Program to Rebalance Your Body Chemistry and End Food Cravings, Weigh t Gain, and Mood Swings–Naturally”
-41 year old woman
-Constant yo-yo dieting
-Feels hungry all the time
-Her goal is to lose 6 kg
It is important to understand how hunger and appetite work because strong willpower doesn’t really matter if our body systems do not work well when we are trying to lose some weight.
In short: Hunger is a mechanism in our body that helps to regulate the energy and an appetite is an interaction between digestive system and the brain.
What does it include?
Ghrelin – this hormone is secreted by the empty stomach. Is associated with the secretion of leptin – when its level decreases ghrelin levels increase. Excess of this hormone causes overeating.
Leptin – is mainly secreted by fat cells and stomach. Leptin decreases hunger. Many overweight people have high levels of leptin, but the signals do not reach the brain properly and these people do not feel satisfied after a meal.
Insulin – insulin is one of the most important aspects in the weight loss, is secreted by the pancreas . An excess carbohydrates or protein consumption is one of the main reasons for insulin overproduction.
Also, stress hormones stimulate appetite and impair digestion (stress, lack of sleep, overtraining, and excessive sugar consumption may also affect the secretion of hormones). Lets not forget about the imbalanced bacteria that sends signals to the brain, which affect the secretion of hormones.
The most importantly we need to understand why do we gain weight. Most people believe that the cause of weight gain is too much fat from diet, too much calories in their food or impaired metabolism and that is quite not true.
Ok, so hormones decide about increased hunger and appetite but do hormones decide about weight loss?
Yes, hormones decide if we lose weight. Insulin is the most important hormone in here. When we eat carbohydrates, the body converts it into sugar during digestion. Insulin helps to remove sugar from the blood by converting it into glycogen that is needed for energy or in triglycerides, which are stored in fat cells. So when we eat too much carbohydrates it turns into fat, not energy. When insulin levels are too high, fat cells are unable to release fatty acids into the blood to provide energy. This happens because insulin is like a key that opens avenues, so if we can’t burn our own fat, we burn sugar. For this reason, it is important to lower insulin levels and shift the body from burning sugar to burning fat.
Our body has a collection of mechanisms. We need to understand those mechanism if we want to understand our body and lose some weight. So let’s stop blaming your willpower!