What shall we do if we have the cravings?

What shall we do if we have the cravings?

When discussing diets, human beings have a habit of reverting back to certain phrases that reinforce negative behaviours; how many times have you or someone else said “I love sweet food!” or “a cup of Americano is a MUST for me to wake up in the morning”?

Although these statements are fit for purpose for describing the everyday short-term desires of our bodies, they leave much to the imagination about what our bodies need. Perhaps we should be asking, “why do I crave these things?” and “what is really good for me?”.

Despite knowing better, we find it hard to break the habit of indulging those cravings and sparking conversations about the delicious treats we all know and love.

What happens to our bodies when we indulge our cravings?

When we feed our sugar cravings, our blood sugar peaks rapidly. This is because all these sweet foods are broken down into glucose quickly inside the body, which makes your pancreas produce large amounts of insulin. This insulin starts to work inside your blood stream, knocking on the doors of all cells that it can reach, and allowing them to open up and absorb glucose as a form of energy. This releases a rapid burst of energy and is why you feel so energetic for a short while after eating sweet thing.

Unfortunately, this energy does not last. The glucose inside your blood stream is used very quickly and results in your blood sugar dropping drastically. What follows is a sugar low.

The next desire of our body is to consume more sugar in order to rejuvenate our blood sugar levels; at this specific moment, your brain will send a signal to take in new energy as soon as you can. These signals present themselves in physical ways such as shaking and making concentration difficult.

So, we should eat more sugar, right?

When we are under this type of “unconscious” condition, our bodies will tell us this is the easiest thing to do because they can turn sugar into glucose quickly, meaning that your low energy condition will be enhanced straight away. However, this is exactly what we should not do. This is the time to break the cycle of blood sugar highs followed by deep lows. The more we feed our bodies sugar, the stronger the cravings become.

We need to find healthy alternatives to sugar in order to sustain our bodies for longer and avoid these crash cycles, as continuing to function in this way will cause long term damage to 3 major organs; the pancreas, liver and the adrenal gland (which reacts to low sugar). Damage to these is the main cause of type II diabetes.

Scientist and nutritionist have undertaken a number of research projects that have revealed that our food cravings can often be a sign of certain nutrient needs.

As such, we seek the foods we crave. For example, if your body needs more Magnesium, chocolate could provide this. When we eat the chocolate, our body responds by memorizing the taste and subsequent feeling gained from it. As a result, the next time your body is short of magnesium, you will grab a chocolate bar without thinking in order to satisfy it.

This is essentially ‘comfort food’ which contains plenty of unhealthy elements that have negative outcomes for our bodies. One way to look at it is that you always lose more than what you can gain from them.

What shall we do if we have the cravings?

Firstly, we should build up our awareness. Try to ask questions about alternative food to satisfy you and attempt to explore the reason behind your cravings. You can simply do a mineral test to find out what you need, take the right supplements and be free of the craving. Once we have the awareness, facing our cravings is easier and you don’t need to follow your unconscious mind and surrender to your craving.

Today, we will introduce the nutrients you may need from your craving and what type of food you can choose as a replacement.

1. Craving for Chocolate

Chocolate craving

You might need: Magnesium
Food Suggestion: Raw nuts and seeds, legumes, and fruits

2. Craving for sweets or sugary items

SugarCravings2

You might need: Chromium
Food Suggestion: Broccoli, grapes, cheese, dried beans, calves liver, chicken

You might need: Carbon
Food Suggestion: Fresh fruits

You might need: Phosphorus
Food Suggestion: Chicken, beef, liver, poultry, fish, eggs, nuts, legumes, grains

You might need: Sulfur
Food Suggestion: Cranberries, horseradish, cruciferous vegetables, kale, cabbage

You might need: Tryptophan
Food Suggestion: Cheese, liver, lamb, raisins, sweet potato, spinach

3. Craving for bread or toast

Breadcravings
You might need: Nitrogen
Food Suggestion: High protein foods: fish, meat, nuts, beans

4. Craving for fatty foods

Fattyfoodcravings
You might need: Calcium
Food Suggestion: Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

Food is the fuel for our body. Whether said food is good or bad all rests on your knowledge and awareness of nutrition. We must not forget that a healthy human should always be in balance, the condition of “I must not eat this…” or “I should never eat that” is equally not normal. We can like something and we can certainly enjoy it, but how can we manage our relationship with it?

Have you been experiencing a particular food craving? If so, leave us a message. We will help you to identify what you might need.

Santosa’s detox program is an effective way to identify what is missing from your diet and to get rid of your craving. Our detox center located in beautiful Phuket, Thailand, has a wide selection of detox programs, healthy eating programs, juice fasts, fitness activities, yoga classes and spa treatments to not only rejuvenate your health, but help you to learn how to eat in a healthy way and get rid of your cravings.

For further information, simply fill out the enquiry form and a member of staff will get back to you. We look forward to watching you glow at Santosa Detox & Wellness Center.

What are Macronutrients and Micronutrients?

What are Macronutrients and Micronutrients?

The human body has a variety of nutritional needs to be met in order to function and survive. What we choose as a daily diet is essential to meeting these needs and it is important to understand the division of nutrients into macronutrients and micronutrients. Macronutrients are classified as carbohydrates, proteins and fat while micronutrients are vitamins and minerals.

The Role of Macronutrients

The three macronutrients are carbohydrates, proteins and fats, and they all have their own specific roles and functions in the body. They supply us with calories or energy, so the body needs these nutrients in large amounts to grow, develop, repair and generally feel good.

While it is true that macronutrients are found in every food, it is the way that they are balanced that is important. For example, one must weigh the good fats versus the bad fats and the same goes with carbohydrates and proteins. Once the consumer becomes aware of the balance, it is just a matter of tailoring the diet accordingly.

Does it sound confusing? Trust us, it is not. The most important thing is to source good fats, carbohydrates and proteins and implement them in your diet. By doing so, you expand your dietary routine and also start eating more foods that are better for your overall health.

Some examples of healthy fats include:

  • Almonds
  • Walnuts
  • Olives
  • Avocados
  • Seeds such as chia seeds or pumpkin seeds

Healthy fats help improve brain development, cell functions and also protect the body’s organs. Do eat as many healthy fats as you can, as they account for 15-20% of what you consume.

Protein is essential for our bodies as it repairs and regenerates body cells and tissues, aids in the manufacturing of hormones and keeps the immune system healthy and functioning. To incorporate more good protein into one’s diet, try beans and legumes, unsalted nuts, seeds, quinoa and raw leafy greens such as kale and spinach.

Carbohydrates are the body’s main energy source and are made up of small chains of sugar that the body breaks down into glucose. Carbohydrates comprise 45% – 65% of a person’s diet. Healthy carbohydrate choices include brown rice, apples, millet, cauliflower, bananas, carrots, oats, quinoa, red beans and chickpeas.

What are Micronutrients? 

Although the body does not need micronutrients in the same way it needs macronutrients, they are still incredibly important. Micronutrients work together with macronutrients to keep the body functioning. Micronutrients are crucial in maintaining energy levels, metabolism, cellular function, as well as physical and mental wellbeing.

Micronutrients are the vitamins and nutrients that your body needs, but they are minuscule to macronutrients when it comes to maintaining good health. Micronutrients help eradicate mineral deficiencies and are essential to the production of enzymes, hormones, proteins and other products created by our bodies.

If you are leaning towards a more plant-based or 100% vegan diet and concerned about micronutrients, it is important to remember to get enough Vitamin A, B, C and through to K as well as minerals such as magnesium and zinc. To ensure that you are getting all of these vital vitamins and minerals that the body needs, it is best to not only eat the rainbow but also eat as varied as you can, just make sure you are eating all of the good stuff!

Interested in Learning More? 

Interested in learning more about macronutrients, micronutrients, a vegan diet or an overall healthy lifestyle? Simply fill in the enquiry form below and we’ll be in touch as soon as possible.

Santosa Detox & Wellness Center is an acclaimed detox retreat on the tropical island of Phuket in Southern Thailand. We offer a wide variety of detox programs, juice cleanses and fasts as well as physical activities to help you awaken your life’s potential. We look forward to seeing you here.

How to Lower the Glycemic Impact of a Meal

How to Lower the Glycemic Impact of a Meal

Are you familiar with the Glycemic Index? The Glycemic Index ranks the carbohydrates in food according to how they affect blood glucose levels. The Glycemic Index gives people away to tell good carbs from bad carbs. It’s a great guideline for carb-counting, but more importantly, an effective way to let people know how slowly or how quickly certain foods cause increases in blood glucose levels as well as spikes in insulin levels.

If you are trying to lower the Glycemic Impact of a meal, it is possible to do so through a few simple methods. Basically, it comes down to understanding that carbohydrates are found in both healthy and non-healthy foods. However, with this understanding it becomes easier to focus on beneficial food combinations and alternative food choices to improve the Glycemic Load of snacks or meals.

If you are unsure, the Glycemic Load refers to the number that estimates how much the food will raise a person’s blood glucose level after eating it. It takes into account the amount of carbohydrate in a portion of food as well.

Although it may sound overwhelming and confusing, what it really means is that each and every person needs to choose better carbs in the form of high-fibre, low GI foods. A diet with a lower Glycemic Load includes one with fewer starchy foods such as

potatoes, white rice and white bread as well as less sugary food and snacks including candy, cookies, cakes and sweet drinks. Instead, eat more whole grains, nuts, legumes, fruits and vegetables without starch. Some examples of these vegetables are asparagus, bamboo shoots, bean sprouts, baby corn, Chinese spinach, artichoke hearts, carrots, mushrooms, salad greens and tomatoes.

Choose whole wheat pastas and breads, eat firm fruits that are not overly ripe and eat vegetables lightly steamed or better yet, raw, so that they maintain their fiber content. If you must eat pasta, cook it al dente, substitute almond butter for regular butter and eat lean proteins such as salmon, tuna or a hard boiled egg. Stay as far away as you can from refined carbs and sugar.

Perhaps one of the best ways to lower the Glycemic Impact of a meal is to eat a plant-based diet full of raw foods. By now, most people are aware of the general benefits of a vegan diet, but a vegan diet can stop the onslaught of many health problems including diabetes. Plus, a plant-based vegan diet can often leave you feeling fuller for longer and allow you to eat less calories when you are hungry.

Lowering ring the Glycemic Impact of a meal isn’t rocket science, however, it does take special thought and consideration. Once you begin to lower the Glycemic Impact of your daily diet, you will start to feel better and know that your blood glucose levels and insulin levels are being taken care of, too.

If you are interested in learning more about Glycemic Impact, a plant-based vegan diet, or detox programs in general, simply fill out an enquiry form below. Here at Santosa Detox & Wellness Center we help you to become a better version of you and our dedicated staff have the knowledge to help you make positive changes in your life. We look forward to helping you on your healthy journey.

Why Are Enzymes So Important For Digestion?

Why Are Enzymes So Important For Digestion?

One of the key ingredients to a healthy digestive system are enzymes. You may be eating healthy, but if your digestive enzymes are not getting those nutrients to your bloodstream, organs and cells, then you will not be receiving the total benefits of a healthy diet. All of those nutrients are so important as they keep all of the body’s systems, especially the immune system, super strong and healthy.

Essentially, enzymes are proteins that serve as a catalyst in bodily functions. Enzymes accelerate chemical reactions in nearly all bodily processes by reducing the amount of energy the body needs to perform these processes. Enzymes are involved in more than 4000 different processes, however, one of the major processes that involves enzymes is digestion.

When it comes to digestion, enzymes break down all of the substances we eat. In short, enzymes break down proteins, cellulose, starches and all other food stuffs. This breaking down of substances makes it possible for the body’s intestines to absorb nutrients. Enzymes begin the digestive process in the mouth, as they’re secreted by salivary glands and work on breaking down starches into sugars. Other digestive enzymes are found in the stomach and the pancreas as well as the small intestine.

Most people may not realize it, but it is quite easy to become enzyme deficient. If something prevents an enzyme from doing its job at its fullest potential, it’s called an inhibitor. Enzymes can be inhibited by a lot of things, including temperature and chemicals. Also, as a person ages their enzyme production slows down naturally. Heartburn, acid reflux, gas, bloating and cramping as well as constipation and diarrhea are all symptoms of enzyme deficiency. Often times if left unattended, a severe enzyme deficiency could lead to high cholesterol, high blood pressure or even more serious diseases such as Diabetes and Crohn’s disease.

One of the most efficient ways to ensure your body is getting enough enzymes and to stop an enzyme deficiency is to eat plenty of raw fruits and vegetables. A raw diet is good for enzymes in the fact that simply cooking or processing food can destroy many natural enzymes. So, the more raw food you eat, the stronger your enzymes become.

Here at Santosa Detox and Wellness Center in Phuket, Thailand, we offer a Raw Food Detox that brings together nutritional science and holistic therapies. The Raw Food Detox encompasses a balanced, nutritious diet of raw food and supplements which keep enzymes, and in turn, the entire body healthy.

If you are interested in learning more about the importance of enzymes and finding a healthy alternative to keeping enzymes in top condition, simply enquire below with regard to our Raw Food Detox. It is a sustainable program that will increase energy levels and keep your body healthy and happy.

Located in the Kata neighborhood of Phuket, Santosa Detox and Wellness Center is a wonderful health and wellness retreat with knowledgeable staff who are dedicated to helping you succeed on your health and wellness journey. We look forward to seeing you here in Phuket soon!