Think it’s your brain controlling your cravings for cheese cake, juicy burgers, and delicious rigitoni pasta?
Well, mounting research says cravings come from microbes in the gut.
And if that wasn’t bad enough, these microbes also control what happens to food after you eat it.
Because you see, it’s these microbes that decide if food gets turned into nutrients and energy, or forced into the cells as visceral fat.
This is no crackpot theory.
It’s now been proven in HUGE study of 1760 elderly female twins, conducted by scientists from Kings College London, UK.
After comparing their levels of visceral fat and composition of microbes, they concluded that it’s the TYPE of microbes people have in their gut that influences how much visceral fat they carry.
Not how MUCH they eat.
“We confirmed that gut microbiota composition and diet are both associated with VFM accumulation and that these two factors are closely linked,” the scientists concluded.
So how can you improve the composition of microbes in your gut, and reduce how much fat is accumulated as a result?
Eating a nutrient, fiber rich diet.
This was the second discovery by the team of scientists. That
diet has a direct impact on the TYPE of microbes in people’s guts.
What they discovered is eating junk foods high in processed sugars and carbs causes the gut to be infested with fat spreading microbes.
Eating nutrient dense foods rich in vegetable fiber causes an increase in the lean type of microbes.
Even better, these lean microbes were found to improve insulin sensitivity and the pace of fat burning metabolism.
So, as I’ve often said, the gut is the CORE of all health in the body. And the foods you eat directly impact how healthy that core is.
The good news is you don’t need expensive probiotics to feed your gut with health enriching bacteria.
My free eBook ‘Eat Your Way to a Healthy Gut’ is packed with nutrient dense, get enriching recipes. You also get 2 meal plans for making the transtion to healthy eating a success.
I admit it, I’m a dark chocolate addict.
After a long day, I love to indulge my taste buds with a few of Lindt’s dark squares.
But when experts said dark chocolate is healthy, I don’t think they meant to eat the whole bar!
Sadly, I’m not alone in struggling with overpowering cravings for foods that give me comfort amidst the daily grind.
According to the American Psychological Association, 38% of US adults admit to bingeing on unhealthy foods to relieve stress.(1)
Of those, over half say the joy of biting into a juicy burger or sweet release of a slice of cake leaves them feeling ashamed afterwards. While 1 in 3 say filling up on unhealthy foods leaves them feeling sluggish and drained.
So cravings don’t just ruin clean eating attempts and stretch people’s waistlines. They harm people’s self confidence too.
That’s the bad news.
The good news is a team of scientists from Louisiana State University (LSU) has found cravings for unhealthy foods can be reduced or even stopped altogether.(2) Even better, the method they discovered doesn’t involve willpower, overpriced supplements, or diet pills.
As John Apolzan, director of Pennington Biomedical Clinical Nutrition, who led the research, says cravings are “a conditioned response that you can unlearn.“
Changing Habits is Key To Reduce Emotional Eating
After examining 28 peer-reviewed studies, the team from LSU concluded that cravings for unhealthy foods often don’t occur due to hunger. Instead, cravings occur due to deeply entrenched behavioral triggers.
Surprisingly, these are habits and behaviors many people think are healthy yet studies now show may make cravings worse.
The goods news is the team at LSU also discovered that changing these behaviors is all it can take to reduce cravings for junk food and make it easier to stick to clean eating habits.
As Candice Myers, PhD, who was also involved in the research, said “Cravings influences what people eat and their body weight, but there are some components of our behavior and diet that we do have control over.”
So what are these craving inducing behaviors and how can you reduce emotional eating habits? Read on to find out:
1. Restricting Favorite Foods
Whether it’s eliminating sugar, carbs, or lectins, restrictive diets are promoted as a magic bullet for slimming down.
Sure, going cold turkey on pasta, soda, and white bread can work wonders for your waistline for a while.
But living without the comfort of favorite food can quickly make people feel deprived. Then all it takes is a stressful day at work to trigger an eating binge of epic proportions.
So what’s the solution to reduce emotional eating habits?
Simple: Reduce the intake of unhealthy foods GRADUALLY.
Making dietary changes gradually gives the taste buds and brain time to adjust. The result is clean eating feels less like punishment and easier to sustain for the long haul.
“Bingeing is triggered by deprivation, which leads to a vicious cycle,” says best selling health author and popular health blogger Jessica Sepel. “Instead of depriving your body of food, it’s time to start nourishing yourself and healing your relationship with nutrition.” (15)
2. Calorie Counting
Whether it’s keto, paleo, or the carnivore diet, most diets involve calorie counting of some sort.
While cutting calories can result in rapid weight loss, it typically only works for a short while. Because it doesn’t take long before the body’s hormones can trigger rebound weight with a vengeance.
The reason this happens is because when calories are cut too fast the body sees this as a threat and goes into survival mode. It then releases hormones to force the body to take in more calories.(3)
Chief among the hormones released is the ‘hunger hormone’ ghrelin.(4)
Whereas the hormone leptin decreases appetite, ghrelin INCREASES it. And the fewer calories people eat the more ghrelin the body produces. The result is people feel hungrier the less they try to eat.
In fact, research by Fitchburg State University found that ghrelin levels nearly double within six months of going on a calorie restrictive diet.(5)
So how can you reduce calorie intake without triggering the hunger hormone?
As before, the key is to reduce emotional eating is to lower calorie intake gradual. This makes the transition smoother and reduces the risk of putting the body into survival mode.
3. Exercising Too Much
For decades we’ve been told that sweating buckets on the treadmill, bootcamp workouts, and pushing our bodies to the max is great for our bodies and minds.
Sure, exercise is a key component of a healthy life. But some experts say doing it too much can make cravings WORSE.
This includes endurance trainer Matt Fitzgerald, author of Diet Cults and Racing Weight. He says cravings can increase after exercise due to the “reward psychology at play.”(6)
Fitzgerald says it’s a common problem for “beginners who aren’t intrinsically motivated to exercise; they simply don’t love it.”
In other words, if a workout is too gruelling people then want to reward themselves. And for many people this means bingeing on the sugary foods that made them overweight in the first place.
So, yet again, the key to reduce emotional eating is to adopt a new exercise regimen is to do it gradually. Start with exercise that feels manageable then build the intensity over time.
4. Too Much Cortisol
Whether it’s hitting a deadline at work or the kids causing havoc at home, stress is part of daily life. It’s also one of the most common causes of emotional eating.
When we feel stressed it causes the ‘stress hormone’ cortisol to rocket.
Cortisol then sends blood and nutrients rushing to the brain and muscles. It also increases the body’s desire to take on board fuel. And the fuel our bodies crave the most is GLUCOSE.
Glucose is metabolised in the body from carbs and sugars. Which is why people crave soda and carb loaded pizza when stressed.(7) It’s the body telling them to take on board fuel.
“When we’re stressed, our bodies are flooded in cortisol,” said author and clinical psychologist Susan Albers. “That makes us crave sugary, fatty, salty foods.”(11)
So how can the chain reaction of stress leading to cravings for junk food be avoided?
The key to reduce emotional eating due to stress is to find healthy ways of relieving stress, rather than raiding the fridge.
5. Lack of Fulfilment
People often struggle to reduce emotional eating due to boredom or due to a void in their lives.
As Sarah Allen, a psychologist specializing in mood and eating disorders, notes, “eating gives us something to do. It fills our time, gives us a way to procrastinate.”(11)
The reason we eat when bored is because it releases the ‘reward hormone’ dopamine in the brain.
Karen R. Koenig, a licensed clinical social worker and eating psychology expert, says that due to the release of dopamine “the meaning of eating is, ‘I’m going to be happy. I’m not going to be in emotional discomfort. I’ll have this wonderful experience.”(11)
Sadly, the foods that trigger the biggest dopamine dump are those loaded with SUGAR.(11)
So if sugary foods make us feel so great due to dopamine, how can we stop eating them?
The solution is to pursue new interests and hobbies that provide a sense of fulfilment and reward.
A good place to start is to write a bucket list of things to try. Pursuing those things can then fill the void otherwise filled with food.
6. Too Much Processed ‘Frankenfoods‘
A key reason why 2 in 3 Americans are now classed overweight or obese is because of the low nutrition in processed ‘frankenfoods’.(12)
The human body craves nutrients. And it won’t stop feeling hungry until it gets enough.
This is why people can eat pasta, potato chips, and cookies until the cows come home without feeling full. It’s because these foods are criminally low in nutrition.(13)
Luckily, the solution is simple: Eat nutrient dense foods instead.
Nutrient dense foods include eggs, avocado, nuts, green leafy vegetables, and oily fish.(14)
Eating these foods helps fill up the body quicker and keep it feeling full for longer, reducing the risk of snacking mid-afternoon.
Escaping Emotional Eating Offers a Path to Physical Health, Fulfilment and a Happier Mind
As these six behaviors demonstrate, there’s no magic bullet or wonder pill that can reduce emotional eating and cravings for good.
Instead, it involves changing our relationship with food...
Finding other ways of relieving stress than biting into a juicy burger…
Pursuing fulfilling activities that release feelings of joy…
and to gradually adopt clean eating and exercise habits in harmony with the body’s hormones.
Making these changes involves self reflection, personal growth, and persistence. It also requires skills in mindfulness, body confidence, positive thinking, and goal setting.
The good news is that these skills aren’t just beneficial for reducing emotional eating habits. They can transform life in many other areas too.
For anyone interested in developing these skills so they can reduce emotional eating habits and gain inner peace, physical health, and a happier mindset, we’ve developed a 7 step program that can help.
Disclaimer – Statements made in this article have not been approved or verified by the FDA. This information is not intended to be a substitute or replacement for any medical treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary.
Are breakfast cereals “super foods”?
You’d think so based on the number of health claims on the box. Such as being a great source of energy and iron, when the truth is that a lot of cereals contain more sugar than soda.
I often wondered why food companies are able to get away with such misleading labelling.
And I was shocked when I discovered the reason.
Because you see, these labels aren’t a legal requirement at all.
They’re enforced by the food companies!
This was just one of the alarming things I heard on the Genius Life podcast, on which Max Lugrave interviewed Marion Nestle PhD., author of “How the Food Industry Corrupts Science” .
She describes how the health claims on food labeling are the diabolical creation of an industry that will use any tactic to convince us their processed ‘Frankenfoods’ are healthy.
When anyone with a basic understanding of human biology knows they’re not.
The fact is that anything that comes in a can, box, or packet is going to contained processed ingredients that wreck havoc to our digestive system, hormones, cravings, weight, and all round health.
Instead, the best foods are those without any labels at all.
The foods direct from mother nature.
Here’s another interview on YouTube, in which Marion Nestle drops more knowledge bombs on how the food companies manipulate science to push up their profits:
I’ve always said calorie counting isn’t a smart way to lose weight.
All it does is send your body into ‘fat storage’ mode and increase levels of the ‘hunger hormone’ ghrelin. So that the less you try to eat the hungrier you become.
Instead I think the focus should be on WHAT you eat rather than HOW MUCH.
And now I’ve found a bumper study that proves it.
This huge study, led by Dr. Chris Gardner at the Stanford Prevention Research Center, involved 600 participants and cost $8m to do.
Dr. Gardner and his team wanted to prove once and for all if calorie counting helped with weight loss or if it just primed the body to go into starvation mode and trigger rebound weight with a vengeance.
Well, based on what I said at the start of this article, you can probably guess the result…
The participants were allowed to eat as much food as they liked. All that matters was that they didn’t eat processed junk but instead only whole foods, like meat, vegetables, nuts, and fruit.
A year later all 600 participants had their health checked.
The first surprise was that ALL of them had lost weight. In fact, average weight loss was 12.35 pounds.
Yet what was more surprising was that, along with slimmer waists, they had lower blood sugar and their blood pressure had dropped.
In other words, this $8 million study PROVED that how much you eat doesn’t matter.
It’s WHAT you eat that does.
And WHAT you eat directly impacts your blood sugar, cholesterol, and all round health.
As Dr. Dariush Mozaffarian notes, this study provides “the road map to reducing the obesity epidemic in the United States. It’s time for U.S. and other national policies to stop focusing on calories and calorie counting.”
Eating Healthy is Easier Said than Done
You probably knew that you should be eating whole foods instead of processed junk already.
And you may have already tried eating clean, but found it impossible to stop the cravings for your favorite foods. Am I right?
The good news is there are strategies you can use for keeping cravings under control.
Chief among them is taking a long break between meals a couple of times a week.
Because when you do, it gives your body time to digest and burn off some of the sugars and carbs in your system before you eat more of them.
Take Bigger Breaks Between Meals a Few Times a Week
When it comes to timing your meals, there are few better people to learn from than Brad Pillon.
Brad isn’t a doctor or nutrition expert.
But that hasn’t stopped Brad becoming a bit of an internet celebrity due to the success of his ‘Eat Stop Eat’ system.
It’s a system that mirrors the eating habits of our ancestors.
A system that enables you to stay below your ‘personal calorie threshold’ so you can lose weight without relying on willpower alone.
His system has helped over 54,000 people to adopt a natural cycle of eating to gain slim, toned bodies without dieting misery.
So if you’ve struggled to make the transition to curbing your cravings and eating clean, Brad’s ‘Eat Stop Eat’ system is worth checking out:
Disclaimer: Statements made in this article have not been approved or verified by the FDA. This information is not intended to be a substitute or replacement for any medical treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary. This is an advertisement and not a blog or article.
I’m as guilty as anyone of stuffing my face at times. I find it hard to stop at a single slice of my favorite chocolate cake, or raiding the fridge for late night feasts.
Let’s face it, the pleasure and sense of comfort food gives us is hard to ignore. And it’s something we’ve been hardwired to enjoy since childhood.
As Michelle May, MD, author of Eat What You Love, Love What You Eat, notes, “From the moment we’re born, we’re nurtured with food, rewarded with food, and so emotional connections to food are normal.”(1)
So there’s no reason to feel guilty about eating for pleasure.
But it can easily get out of control…
When it results in a ‘food trance’ where the urge is to eat, and eat, and eat, even after the stomach is full, is a warning sign that eating for pleasure has mutated into something more serious.
Why People Get Cravings for Junk Food
According to Harvard Health, common triggers of cravings for junk food include:(2)
1. Stress or boredom – A stressful day at work or being stuck at home with the kids can mean seeking reward through food.
2. Restrictive dieting – Drastically cutting calories and relying on willpower can only last so long. Eventually, the body’s hormones rebel, and people end up eating more than before.
3. Food addiction – Processed foods high in fat, sugar, and salt have been found to trigger the same pleasure centers in the brain as smoking or alcohol.
Sadly, due to these triggers, overeating is alarmingly common.
In fact, 5 million women and 3 million men struggle with overeating in the US. That’s more than double the numbers battling anorexia and bulimia combined.(3)
Health Risks of Overeating
Overpowering food cravings and overeating pose more risks than being overweight.
It can affect mood, self worth, impact relationships, and harm productivity at work.
While physically, chronic overeating can result in high blood pressure, high LDL cholesterol, bouncing blood sugar, and other health complications.(4)
6 Ways to Reduce Cravings
Thankfully, cravings for unhealthy foods and overeating habits can be reduced or stopped altogether with the right strategy.
Here are 6 tips on how to do it.
1. Lose the ‘all-or-nothing’ attitude
Overeating and food binges often result from restrictive dieting attempts.
The problem with ALL restrictive diets is they can result in an ‘all-or-nothing’ attitude.(5)
In other words, they make people feel they MUST stick to the diet rigidly.
So the moment someone on eats something they’re not supposed to, like grab a piece of birthday cake from the break room, they feel like their dieting attempt has failed.
They think ‘screw it’ and feverish eating binges commence.
This is why the ‘all or nothing’ mindset is just a ticking time bomb for food binges, and trying to to follow a diet to perfection is doomed to fail.
All it does is cause frustration and feelings of failure that feed more of the eating binges people are trying to avoid.
So to stop overeating, it’s wise to give up on restrictive dieting, to not reduce calories too fast, and to make the switch to clean eating gradual.
Instead of thinking ‘I MUST’ eat this salad instead of a burger, reframe it as ‘I choose’ this salad.
Having the freedom to eat favorite foods in moderation and not stressing out over whether to eat a bag of potato chips when watching Game of Thrones can make a transition to cleaner eating easier to sustain long-term.
2. Find other sources of pleasure
Like Harvard Health says, the weird thing about food cravings is that they’re aren’t usually due to hunger.(6)
Cravings typically arise from stress, boredom, and to fill an emotional hole.
Because many of us walk around feeling like there’s something missing in our lives. We’re unfulfilled and dissatisfied.
For this reason, finding better ways to relieve stress and doing other things that provide a sense of reward is the only way to stop overeating long-term.
Writing a bucket list of things to try is a good way to start. Then pursuing those things can fill the hole of personal fulfilment instead of food.
3. Avoid Restrictive Calorie Cutting Diets
A lot of diets are focused on restricting calories. And while they’re effective at triggering rapid weight loss, restricting food intake can trigger the body’s survival mechanism.(7)
People’s bodies have a weight ‘set point’ they feel comfortable at.
If someone tries reducing weight too fast beyond this point their body can play all sorts of tricks to get it back to the previous weight.
Chief among these tricks is releasing more of the hunger hormone ‘ghrelin’.
The more calories are restricted the more ghrelin is released and the more someone craves food.(8)
This is why diets nearly always end in failure.
Because eventually gnawing hunger overpowers people’s willpower, and they find themselves back to their old overeating habits along with rebound weight.
If that wasn’t bad enough, when people starve themselves of calories their body goes into ‘starvation’ mode.(9)
Their body then holds on to more of the foods they do eat. But rather than turn them into nutrients and energy, food gets locked away as fat.
The bottom line is that calorie restrictive diets are a recipe for disaster.
They send hormones haywire, increase cravings, and often end up causing people to weigh more than when they’d started.
4. Eat Nutrient Dense Meals
A key reason why 2 in 3 Americans are now classed overweight or obese is because of the low nutrition in processed food.
The human body craves nutrients. And it won’t stop feeling hungry until it gets enough.
This is why people can eat… and eat… and eat processed foods yet still feel hungry.
It’s because processed foods are typically very low in nutrition.(10)
Luckily, the solution is simple: Eat more nutrient dense foods.
Nutrient dense foods include eggs, avocado, nuts, green leafy vegetables, and oily fish.(11)
Eating these foods will fill you up quicker and feeling full for longer, reducing your desire for overeating.
5. Relieve Stress in Healthier Ways
A common cause of overeating is stress. Because sadly, our body’s haven’t yet adapted to handling stress in a healthy way.
For our ancestors, stress was vital for their survival. Because the feelings of stress are simply your body’s response to danger, and stress is actually just your ‘fight-or-flight’ mode in action.(12)
Sadly, modern lifestyles can cause our stress response to be triggered far more often than is healthy.
Whether it’s struggling to hit a deadline at work or misbehaving teenagers, stress causes your stress hormone ’cortisol’ to rocket. And cortisol then sends blood and nutrients rushing to the brain and muscles.
Stress also triggers the desire to eat foods high sugar and carbs. This is because these foods get turned into glucose in the body. And glucose provides the quick release of energy your body needs to escape from danger.(13)
So to avoid the chain reaction of stress leading to cravings for junk food, find healthy ways of relieving stress rather than raiding the fridge.
6. Develop Body Confidence
Every day we’re bombarded with advertising, social media posts, and celebrity photos of how our body’s should look.
To make matters worse, these images have often been airbrushed to create an impossibly perfect image for selling diet food, weight loss plans, gym memberships, designer clothes, and surgery as the path to feeling good.
Naturally, being bombarded with images of body perfection has resulted in a widespread lack of body confidence, among both women and men.
All of us are under enormous pressure to look good. Which explains why billions are spent on weight loss products every year.
Instead, the focus should be on having a HEALTHY body rather than achieving a body shape that only exists in photoshop.
Rather than think our butt is too big or arms aren’t slim enough, we should focus on good qualities.
To do this requires self acceptance and having confidence in how we look.
Now, I know this is easier said than done.
Gaining body confidence is probably the hardest of these tips to pull off.
It requires long-term investment in self development and changing how we think and feel about the world around us.
Following a System Can Provide the Path to Success
As I hope these 6 tips have demonstrated, food cravings and overeating are deeply rooted in how our bodies respond to stress and how we connect food with pleasure.
Going on diets, relying on willpower, or taking diet pills to reduce cravings are all just short-term solutions. Inevitably, the body’s hormones take over and food binges soon follow.
So, the only way to cure cravings for junk food and overeating long-term is to dig deep and change the subconscious emotions driving it.
As Robin B. Kanarek, PhD, professor of psychology at Tufts University, says, “It can be hard to stop overeating…particularly if there are deep-rooted emotional problems involved.” (14)
The good news is that food cravings are something that can be overcome with patience and persistence, and by following a system with step-by-step guidance on how to do it.
With millions of people struggling with uncontrollable cravings for junk food, we decided to create a system for relieving cravings in 7 steps.
Our system was developed in collaboration with a lady called Brenda (you’ll understand why we’ve given her a pen name after you read her story). A lady who struggled with nightly cake binges before addressing the underlying issues driving her unhealthy relationship with food.
The system we created is called The 7 Steps to Freedom from Cravings.
It combines hypnosis with cognitive behavioral therapy, mindfulness, body confidence, and other self development techniques to address the root causes of cravings, comfort eating, and food binges.
So for anyone concerned about the effect cravings for unhealthy foods are having on their self esteem, emotions, and all round health, the 7 step system is worth a try:
Disclaimer – The website’s content and the product for sale is based upon the author’s opinion and is provided solely on an “AS IS” and “AS AVAILABLE” basis. You should do your own research and confirm the information with other sources when searching for information regarding health issues and always review the information carefully with your professional health care provider before using any of the protocols presented on this website and/or in the product sold here. None of the statements have been reviewed or approved by the FDA.
My stomach would rumble so bad at dinner people thought an alien would pop out and scuttle across the table.
Charging through shopping malls looking for a bathroom was a weekly occurrence.
And I’ll never forget seeing people’s eyes roll when I cut meetings short for the upteenth time.
Good news is I found out the root cause of my tummy troubles and how to fix it. And I didn’t have to waste money on overpriced supplements or undergo drastic dieting to do it.
What I did was implement a four step strategy for revitalising my gut health and strengthening my digestive system. I’m pleased to say that I now enjoy an active life again without scheduling around bathroom breaks:
1.Kept a food diary
Tracking what I ate each day helped me identify some of the ‘trigger foods’. In my case, low fat yogurt, granola bars, and orange juice were among the many culprits.
2. Cut back on sugar
I was never a big soda drinker. But stopping myself adding two teaspoons of sugar to my morning coffee took some willpower. However, now I’m used to it, I think my coffee actually tastes better.
Getting rid of my sugar addiction has made it easier to adopt healthy eating habits too.
3. Ate NATURAL probiotics
I’ve always thought the big claims made about probiotic supplements were hogwash. So rather than spend a fortuve on pills, I’ve been eating fermented foods to give my belly a daily dose of probiotics in their most natural form.
4. Are natural digestive enzymes
Digestive enzymes help the gut metabolise carbs and sugars. But like many things, the body’s natural level of digestive enzymes depletes with age. Good news is there are plenty of foods you can get at your local grocery store packed with digestive enzymes as mother nature intended.
Free eBook – Eat Your Way to a Healthy Gut
Those are the four tactics that worked for me.
But implementing them can be hard.
You need to know what foods to eat, what to avoid, and how best to plan your meals. Get any of these wrong and you may find yourself at square one.
The good news is there’s no need to spend hours hunting for recipes and planning your meals. I’ve created a FREE eBook that reveals everything I discovered.
Eat Your Way to a Healthy Gut is a short yet thorough guide on improving your digestive health through food. You can read it in less than an hour and get answers to many important questions on digestive health:
✔ The #1 reason why 1 in 4 people experience digestion problems (p.8)
✔ The little-known side effect of taking too many probiotic supplements (p.10)
✔ 4 clever “dinner table” eating habits for relieving bloating (p.11)
✔ A nutrient found in a common vegetable that’s great for digestion, muscle function, and relieving constipation (p.12)
✔ How long after quitting processed food you should expect an improvement (p.15)
✔ Who should avoid eating bran (and what to eat instead) (p.17)
✔ 3 foods to avoid for a healthy digestive system (p.18)
✔ Why high-stress causes havoc to your digestive tract (p.21)
✔ Recommended way to cook broccoli to reduce bloating (p.26)
✔ 6 foods everyone should eat to avoid leaky gut (p.28)
✔ How to boost levels of digestive enzymes through food rather than expensive supplements (p.32)
✔ 7 spices for bulletproofing your gut (you likely have 3-4 of these in your cupboard) (p.34)
✔ 7 probiotic superfoods for rebalancing your gut microbiome (p.38)
✔ 2 x meal plans (repair and maintenance) (p.42)
✔ 29 x gut enriching recipes with ingredients, cooking instructions (p.46-69)
29 Gut Enriching Recipes
Choose from easy to make breakfast meals, delicious lunch dishes, and mouth watering dinner recipes all made from gut healthy ingredients:
– Probiotic Superfood Burger that’s healthy to eat
– Roasted Cauliflower Salad with Fried Capers
– Broccoli Stalk, Kimchi & Zucchini Salad
– Mango, coconut and chia seed pots
– Chicken goujons with walnut & red pepper spread
…and more all with ingredients lists, easy-to-follow instructions, and most with photos.
To get a copy please enter your BEST email address:
(i) Lin, H. (2004). Small intestinal bacterial overgrowth. The Journal of the American Medical Association. 292:852-858.
(ii) Pimenetel, M., Park, S. Mirocha, J. Kane, S., and Y. Kong. (2006). The effect of nonabsorbed oral antibiotics (rifaximin) on the symptoms of irritable bowel syndrome. Annals of Internal Medicine. (145)8:557–563.
(iii) Atkinson, W., Sheldon, T.A., Shaath, N., and P.J. Whorwell. (2003). Food elimination based on IgG antibodies in irritable bowel syndrome: A randomized controlled trial. Gut. 53:1459–1464(iv) Shanahan, F. and P.J. Whorwell, M.D. (2005). IgG-mediated food intolerance in irritable bowel syndrome: A real phenomenon or an epiphenomenom? The American Journal of Gastroenterology. 100:1558–1559.
Disclaimer – Statements made in this article have not been evaluated or approved by the FDA. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should always consult your doctor before making changes to your diet or medications.
Going to restaurants and knowing what to pick can be challenging on the keto diet.
Without this information, reading a restaurant’s menu can seem like navigating a minefield and you have no clue where the mines are buried.
So to help, I’ve created a report all about dining out on keto.
This report is free, my gift to you.
It’s called, “Eating Out On Keto – 35 Tips to Go Keto When Eating Out”
Are breakfast cereals “super foods”?
You’d think so based on the number of health claims on the box.
It may say they’re a great sources of energy and iron. But the truth is a lot of cereals contain more sugar than soda.
I often wondered why food companies are able to get away with such misleading labelling.
And I was shocked when I discovered the reason.
Because you see, these labels arent a legal requirement imposed by the powers that be. They were actually enforced by the food companies themselves.
This was just one of the alarming things I read in “How Food Industry Corrupts Science” by Marion Nestle PhD.
She describes how the health claims on food labelling is a creation by the food companies themselves to think they’re foods are much healthier than the actually are.
The fact is that anything that comes in a can, box, or packet is going to contained processed ingredients that wreck havok to our digestive system, hormones, cravings, weight, and all round health.
Instead, the best foods are those without any labels at all. The foods direct from mother nature.