WHY DO I CRAVE CARBS?

1. Going too long without eating. This will lead to low blood sugar which will increase the urge to eat carbs. I doubt many of you crave broccoli when you haven’t eaten for 8 hours! My guess is that you would be looking for something starchy or sugary.
2. Consuming too many processed low fiber carbs. Foods such as white rice, white bread, sweets and other sugary food are low in fiber and have a high glycemic index. Eating high glycemic foods (especially larger portions) can cause a quick spike in blood sugar, followed by a quick drop. This stimulates hunger and can cause the urge to eat more carbohydrates.
3. Not eating adequate protein at meals. Eating meals that contain only carbohydrate (i.e. a jumbo bagel, big bowl of pasta or frozen yogurt with granola) will cause a more rapid rise and fall of blood sugar. This can exacerbate cravings. Protein helps to keep blood sugar levels and promotes satiety. Therefore, you feel full longer when you include protein at meals.
4. Not eating adequate fat at meals. Many of my clients are fat phobic and will go out of their way to avoid eating fat. Fat free butter spray, fat free salad dressing, etc. Fat takes a long time to digest, helps to prevent rapid peaks and drops of blood sugar and helps keep you full longer. Of course, the key is not to overdulge in fat as loaded with calories. I will talk more about how fat you should eat a day in a later post.
5. Taking your caloric intake too low. When your consume too few calories, your hypothalmus produces extra NPY (neuropeptide Y), a chemical messenger that encourages you to eat more carbohydrates. In addition, the hypothalmus secretes another chemical called galanin which increases cravings for foods rich in fat and carbs. Take home message: eating too few calories = cravings for high carb foods.
6. Getting inadequate sleep. Sleep affects hormones that regulate satiety, hunger and how efficiently you burn calories. Too little sleep can lower levels of leptin and raise levels of ghrelin, which can increase hunger for sweet and/or starchy foods.
7. Consuming inadequate carbs, especially if you are an active person. Exercising on a regular basis and not consuming adequate carbs will cause you to have powerful carb cravings as well as low energy levels. This is because carbs are the major fuel used by exercising muscles. Your body likes to keep your energy stores full of energy (called glycogen). If you exercise on a regular basis and don’t eat enough carbs, your body will go into “carb seeking mode” as it tries to replete its glycogen stores. In addition, you will likely find your energy levels plummet.
8. Having high stress levels. High levels of stress can cause chemical imbalances in your body. Cortisol is produced by the adrenal glands in your body when you are under stress. Cortisol will increase production of a neurotransmitter called neuropeptide Y, which as I previously discussed, can increase cravings for sweet or starchy foods.
9. Insulin resistance. Insulin resistance is a condition in which the body tends to oversecrete insulin in order to get the glucose into the cells. This “hyperinsulinemia” can cause carb cravings. 

I feel like a bloated whale!

Okay, as a woman you know we have all had those days.  Cankles, sausage fingers, nothing fits, and you somehow gained ten pounds overnight!  In reality, that is impossible.  It just doesn't feel like that when you are jumping up and down while pulling your pants up because you somehow think gravity is going to be friend all of a sudden.
It is such an awful feeling and all I can think is, "what in the World did I eat?"  OR  "Seriously, it's THAT time of the month AGAIN?"  Ugh...frustration.  I have a really hard time with any high sodium anything...my body will store it like I am a camel!
So, how do we combat the sodium?  How do we beat the bloat?  Well, here are my tips on what I do when I wake up feeling like a bloated whale.  Feel free to comment with yours as well!

My number ONE go to...WATER!  Warm lemon water in particular.  Say what now?  Water get's rid of water?  YES MA'AM!  Extra water is always a plus!  It flushes your system.  Good old H2O helps flush out toxins and extra salt (which can be responsible for that puffy feeling) from your system, so remind yourself to drink more water throughout the day. Keeping a water bottle with you at all times is a great way to ensure you're always filling up.
THE WARM LEMON WATER THING....

1. Boost your immune system : lemons are rich in vitamin C, which is great for fighting colds. 

They are rich in potassium, which stimulates brain and nerve functions. Potassium also helps control blood pressure.

2. Balances pH : drink lemon water every day will reduce the total acidity of your body. 

Lemon is one of the more alkaline foods. Yes, the lemon has citric acid but not create acidity in the body once metabolized.

3. Helps weight loss: lemons are rich in pectin fiber, which helps fight hunger and cravings. 

It has also been shown that individuals who maintain a more alkaline diet lose weight faster.

4. Aids digestion : lemon juice helps to remove unwanted materials. 

Encourages the liver to produce bile, which is an acid which is required for digestion. 

Efficient digestion reduces heartburn and constipation.

5. Is a diuretic : lemons increase the rate of urination in the body, which helps to purify. 

Toxins are thus released at a faster speed to help maintain urinary tract health.

6. Clean the skin : the vitamin C component helps decrease wrinkles and blemishes. 

Lemon water removes toxins from the blood and helps maintain clear skin too. 

Actually, it can be applied directly to scars to help reduce their appearance.

7. Freshens breath : not only this, but it can help relieve pain and gingivitis. 

Citric acid can erode tooth enamel, so it must be controlled very well.

8. Relieves respiratory problems: hot lemon water helps get rid of chest infections and stop annoying cough. 

Is believed to be helpful for people with asthma and allergies as well.

9. Keeps you in zen: vitamin C is one of the first things depleted when you submit your mind and body to stress.  As mentioned above, lemons are filled with vitamin C.

10. Help to quit coffee : after taking a glass of hot lemon water, most people suggest they have less desire for morning coffee.

Why does it have to be warm, not cold? 

Cold water likely provides a shock factor or stress in the body. 

It takes energy for your body to process the cold water.

The recipe is simple : a cup of warm (not hot) and the juice of half a lemon.

Okay NEXT!!!

Morning workout...specifically PiYO!  If you don't have PiYO, order it, lol!  Yoga will do the trick too.

Yoga twists help rid your body of toxins by aiding your digestion. This yoga detox sequence includes plenty of twists and stretches to help you wake up and feel your best.

Eat slowly.  I know, I am a crazy busy mom, I shove cold food in my mouth for most meals while one if not both of my toddlers scream or try to pull my pants down.  It's insanity.  However, Eating too quickly can cause air to be trapped in your system, so chew slowly to minimize bloating caused from getting too much air trapped in your system.

Watch your portion sizes!  Make sure you're not over eating.  If you feel really full after a meal, there is probably a reason for it.

Eat more FIBER!  Many women don't get enough fiber, which is the key to feeling full, energized, and bloat-free. You should aim to get 25 to 30 grams of fiber a day; reach that goal by snacking on fiber-rich foods.

Skip the alcohol.  Do I really need to say more?  

Lastly...SLEEP!  Get to bed and get some rest!  Sleep helps regulate your metabolism, so lack of sleep can make you feel sluggish in more ways than one. Keep your body working at its best by ensuring you get seven to nine hours of sleep at night.

Again, please feel free to share your tips!  I am always up for new ideas!  I hope this helps a bit....on that note, I need to go drink some water!