Inspiration

Cravings

Why do you crave chocolate in the middle of the afternoon while your husband craves steak at the end of the day? Why do pregnant women have peculiar cravings and why do women crave more carbs in the days prior to their period? These and other questions plague people who want to maintain a healthy diet, yet feel undermined by their own body’s insistent demands for off-limits foods.

Cravings: The Driving Forces

Cravings — defined as “an intense desire to eat a certain food” — are both psychological and biological. "It's definitely a mixture,” says nutrition researcher Susan B. Roberts, PhD, a senior scientist at Tufts University in Medford, Mass.

Researchers have proposed various theories to explain why just about everyone struggles with cravings:

• Your body learns, over time and exposure, that certain foods trigger a positive response. That’s why you continue to crave the “comfort foods" you grew up with.
• Some foods may trigger a neuro-chemical response that releases pleasure hormones, such as dopamine, after eating them.
• The sight or thought of certain foods causes another chemical cascade that compels you to believe the food in question will be very tasty (which is a good argument for keeping the foods you crave out of sight!)
• Your diet may lack variety, which causes you to want a change.
• You may need some nutrient or component of the food that your diet is lacking.
• Your diet lacks your favorite foods, and you miss them.
• You’re hungry.

Cravings: The Diet Impact

The impact of cravings on a set diet has been widely researched. Roberts and colleagues studied food cravings and behavior reported by 32 adult women participating in a six-month low-calorie diet. They learned that:

• A person’s highest weight over her lifetime was related to the amount she ate when she gave in to cravings: the greater her weight had ever been, the more she ate.
• People who were less active tended to crave fattier foods.
• The most commonly craved foods were about twice as calorie-dense as the person’s prescribed diet foods and 30 percent higher in fat, while being 50 percent lower in protein and 30 percent lower in fiber.
• Craved foods tended to be a mix of carbohydrates and fats, which Roberts argues may double the pleasure in terms of the body’s reward system.
• Chocolate was the most commonly craved food, followed by salty snacks.
• People who successfully lost weight on the diet had just as many cravings for high-calorie foods as their peers, but they gave in to them a lot less often.

The take-home message: People who want to lose weight should accept the fact that cravings will happen while they are dieting. Once they have reached their weight-loss goals, they need to develop a strategy to give in to cravings on a limited basis and in a portion-controlled manner.

Cravings: Women vs. Men

Everyone has his or her own special weakness, but cravings do tend to break down along gender lines and seasons of life.

“Women tend to crave sweet stuff — chocolate, candy, cookies. Men tend to crave steak, chips, salty stuff,” says Roberts, who has authored a diet book based on managing cravings, The Instinct Diet: Use Your Five Food Instincts to Lose Weight and Keep it Off. “Pregnant women have cravings that are all over the map, up to and including pica — eating things like clay — occasionally. We don't know why there is a difference between men and women; research hasn't gotten that far yet.”

Scientists continue to examine the relationship between cravings and weight loss (or gain), but in the meantime, experts like Roberts recommend accepting the universal nature of cravings. Work with them instead of trying to suppress them.

Mock Garlic Mashed Potatoes {Phase1-4}

Ingredients description

1 Head of Cauliflower - steamed until tender

1 Clove of Garlic - Minced

1/2 Cup Fat-Free Chicken Broth

1 Tbsp Olive or Grapeseed Oil

Sea Salt & Pepper to taste

Preparation

Using blender or bullet, whip cauliflower then add in remaining ingredients.  Enjoy!

Getting Ready

Being ready to lose weight involves many things. There is definite preparation to be done, and without the right kind of preparation, it is unlikely that you will be able to maintain your weight-loss effort.

If weight control is a serious issue in your life, you need new awareness and insight into your problem before you can solve it. A one-sided food solution superimposed on a multifaceted problem is doomed to fail. Even the best techniques won't be effective if you are not prepared to change.

Don't equate action with change. Taking action may be the most visible, obvious step to you and to those around you. But there are things that need to happen before you take an action like starting a diet. Here are some things that will help you get ready.

Try to make your goal crystal clear. One way to do this is to imagine a time in the future, maybe the moment when you step on the scale and the number reads the way you want it to read. Then, in your mind's eye, conjure an image of yourself at this weight. Try as much as possible to keep this image in your mind's eye. This will help you keep your goal in front of you.

Use this visualization technique often. Now that you can see your goal clearly, begin to think about your feelings, your self-image, your attitudes, the pressures in your life. Consider whether any of these things have been getting in the way, keeping you from achieving your goal. Make a list of those things that you think may be undermining your desire to lose weight.

Consider what your real needs are. Are you meeting your needs in other areas of your life? Write down ways in which overeating may be an attempt at meeting these needs. Then you can think of ways to answer your needs that would be much more effective in your life than overeating.

Think about three times in your life when you had the most trouble controlling your weight. Try to remember if there was anything stressful going on at those times. If there was, see if there is a connection between those stresses and your eating. This will give you greater understanding of your eating patterns.

See if you can team up with a friend who is also interested in losing weight. You can decide to lean on each other, take courage from each other, listen to each other, help each other over the rough spots. This kind of helping, supportive relationship will strengthen your commitment, give you courage, and make the process more enjoyable.

FACEBOOK

We are on Facebook now!! Like us!! This will be fun to share our weight loss doings!! Recipes, successes, struggles and generally helping one another!! Ideal Pro Weight Management invites you to join!!

Miracle Noodles

Miracle noodles are allowed on the Ideal Protein Protocol

The Miracle Noodles

by Dr. Kyle Remmel on July 19th, 2011

Imagine a World Where the Noodles are Calorie Free.

The Calorie Free, Gluten Free, Soy Free noodles Japanese Women Eat to Stay Thin

Why Is The Miracle Noodle So Healthy?

The answer to this questions lies in understanding the role of fiber in our diets. Our noodle is made mainly of soluble fiber. Soluble fiber acts to slow digestion. By doing this, it allows for the slower absorption of glucose and is the reason behind its beneficial effects in diabetes.

The soluble fiber found in the Miracle Noodle slows digestion and prolongs the sensation of fullness and is an essential part of any weight loss program. You also absorb more nutrients in the foods you eat with The Miracle Noodle due to the slowing of digestion.

How Can The Miracle Noodle Help Me In My Weight Loss Goal?

Just by replacing one meal per day with our noodles will significantly raise your needed fiber intake and dramatically lower your total calorie intake. In combination with raising your metabolic rate with moderate exercise, you have just found the tasty weight loss plan you have been looking for.

Can the soluble fiber in The Miracle Noodle help my cholesterol?

Yes! Soluble fiber binds bile acids that are secreted from the gall bladder. These bile acids have cholesterol in them and are bound up by the soluble fiber in the Miracle Noodle and then excreted. See the 3rd study on the left for specific documentation.

How does The Miracle Noodle help Type II Diabetes?

By slowing the digestive process, there is a slower absorption of glucose which then requires a slower release of insulin from the pancreas which aids in the normalization of blood glucose after eating a meal.

MIRACLE NOODLES ARE INSTANTLY READY!

1. Just drain the pack and rinse in a strainer or collander for a couple of minutes.
2. Lightly boil for 1 min.
3. It can be added to cooking dishes to absorb the flavor all the while retaining its consistency.
4. Slurp loudly and enjoy with family and friends!

The Importance of Taking Your Supplements!

Supplement Overview Michael P. Ciell, R.Ph., -Chief Science Officer & Vice President of Clinical Operations

The three supplements that are required as part of the Ideal Protein Weight Loss Method have been formulated specifically to ensure that the dieter receives the minimum daily recommended amounts of essential nutrients based on RDA guidelines for a typically healthy person age 19 to 50. As with the amount of protein in our protocol, it must be stressed that these are the minimum amounts required by the body daily and that there is not any amount of nutrient (macro or micro) that would be considered a “high –dose” or hyper amount. Occasionally a dieter may need additional supplementation (due to age or particular medical condition) and that would be addressed under the guidance of his or her medical professional. These supplements are given merely to make up any short coming the dieter may experience while temporarily omitting certain food groups (i.e. fruits, dairy products, grains, root vegetables and legumes) from their daily meals while on the weight loss portions of the Ideal Protein Weight-loss Method.

CALCIUM

884 mgs. of elemental calcium is supplied by the daily servings of our three supplements.

600 mgs. in the form of calcium citrate comes from the “CAL-MAG”. 200 mgs. as calcium carbonate, is supplied by the “POTASSIUM CALCIUM”.

84 mgs. as calcium citrate is supplied in the “MULTI – VITA”.

The use of different forms of calcium (or “salts”) is a common practice in pharmacy and is usually indicative of a ‘higher quality’ supplement. Calcium citrate contains less elemental calcium (21% by weight) compared to calcium carbonate (about 40%) but is generally viewed as being more absorbable (bio-available). Calcium carbonate on the other hand is more alkaline than the citrate salt and helps support the body’s acid / base balance.

If a person were to have three servings of a high calcium food per day they would be receiving about 900 mgs of elemental calcium. Eight ounces of whole milk provide about 291 mgs, skim milk about 302 and 2% and 1%, 297 and 300 mgs respectively. An eight ounce glass of calcium fortified orange juice contains roughly the same (about 300 mgs). Cheeses average about 175 mgs per serving (mozzarella, 147, cheddar roughly 200).

1Eight ounces of yogurt yields about 300 mgs and a cup of ice cream supplies around 160 mgs1. People on the IDEAL PROTEIN WEIGHT LOSS METHOD will not be eating these foods (while on the weight loss phase) so you see our supplements are merely supplying them with the nutrients they would be getting from these commonly consumed foods.

IDEAL PROTIEN DIETERS are required to eat 4 cups of vegetables, two green salads and one serving of a whole protein food (meat, fish or fowl) per day. These foods will amply supply the remaining calcium and ensure our program adheres to the US and Canadian RDA guidelines.

POTASSIUM

332 mgs. of elemental potassium is supplied in the daily servings of two of our products.

312 mgs. are supplied by the 800 mgs. of potassium bicarbonate in the “POTASSIUM – CALCIUM” tablets. 20 mgs. in the form of potassium citrate comes from the “MULTI–VITA”.

Potassium is an extremely important element or electrolyte in human physiology. It is involved with maintaining proper fluid and mineral balance, cardiac function and nerve transmission. Our bodies exquisitely regulate the amount of potassium in our blood stream and when these controls become compromised (as in disease states like renal failure) the patient generally requires constant medical supervision. A healthy adult usually looses about 2,000mgs of potassium per day (via urine, perspiration and feces) and generally accepted guidelines recommend replacing that amount daily through our foods. These folks could easily take in twice that amount with no ill effects and athletes or people involved in strenuous activity will normally supplement to avoid becoming hypokalemic due to increase potassium loss through excessive perspiration.

Again, the Ideal Protein Weight-loss Method focuses on the minimum daily requirements and, because we are not consuming some food groups which are common sources of the daily potassium requirement, we must supplement while on the weight loss phase of the program. For example, a small banana contains 467 mgs of potassium, a third of a cup of raisins 363, one-half of a medium potato (with skin) about 422 mgs, one small orange roughly 240 mgs and one cup of 2% milk 377 mgs. We use our supplements only to replace what we are missing while temporarily giving up some of our common sources of potassium. Remember our dieters are required to consume 4 cups of vegetables, two green salads and a portion of whole protein per day. One-half cup of cooked mushrooms contains 277 mgs. of potassium, one cup of cooked asparagus (277), one cup of cooked zucchini or summer squash (346) and one cup of iceberg lettuce (87). Two examples of whole proteins would be: three ounces of baked or broiled salmon contain (319 mgs) while three ounces of roasted turkey (dark meat) have (259 mgs). When we “do the math” we can easily see that our dietary protocol comes in right about “dead- on” to the 2,000 mgs / day (between diet and supplements) that is recommended.

1 Drugs.com (an online pharmacy information service). www.drugs.com

2

Now the question that always comes up is this: “Yes, but my doctor has already given me a prescription potassium supplement, why do I need to take yours too?” To this I reply: “Your doctor has your serum potassium levels titrated to the proper amount. If your “previous” daily diet usually includes a glass of orange juice, a glass of milk, a potato or a banana or many other fruits and dairy products, the answer is yes, otherwise you will be getting less potassium than your doctor expects and your next blood work-up will likely show a deficiency in this important element!”

MAGNESIUM

320 mgs. of elemental magnesium are in the daily servings of two of our products.

300 mgs. in the form of magnesium citrate come from the “CAL – MAG”. 20 mgs. in the same form come from our “MULTI – VITA” vitamin.

Magnesium is another extremely important element in our diet. A deficiency in magnesium can increase aldosterone (hormone) secretion leading excessive potassium loss. Magnesium is also an alkaline element (as are calcium, potassium and sodium) and plays a role in the body’s acid / base balancing. Magnesium is vital to more than 300 biochemical reactions in the body. The ratio of calcium to magnesium is very important, as they physiologically oppose each other in some respects. Calcium can increase muscle tone (i.e. “tighten” muscles) while magnesium “relaxes” them. This is why we often prescribe ‘calcium channel blockers’ for hypertension – preventing calcium’s effects on the muscles of the vascular system relaxes or dilates them and the blood pressure (or peripheral resistance) goes down. In the bowel, magnesium relaxes the smooth muscles of the digestive tract, allowing for normal peristalsis or “good bowel habits”. Too much calcium in relation to magnesium can lead to constipation. This is why it is added to antacids like “Maalox” (literally magnesium, aluminum oxide)...aluminum and calcium tend to constipate, and supplying enough magnesium tends to offset this effect. Magnesium is hugely important not only in the body’s ability to produce insulin, but also on the sensitivity of the cells’ insulin receptors. Type II diabetes and pre-diabetes (a.k.a. Syndrome X) are characterized by a lack of sensitivity of the body’s insulin receptors, so the pancreas is forced to produce more insulin in an “attempt to slam the receptors” into working. Now here’s where it gets doubly bad: insulin tells the body to store magnesium, when the cells “don’t listen to insulin” anymore (i.e. are insulin resistant) insulin is lost in the urine and the problem gets much worse. There are many studies showing the benefits of adding magnesium supplements to those suffering from TYPE II diabetes as well as “Syndrome X”.

U.S. guidelines recommend adult women to receive 320 mgs. daily (more if pregnant) and men to receive 420 mgs.2 Most common dietary sources of magnesium are nuts, legumes, cereals and grains, dairy products and dark green leafy vegetables. With the exception of the last, these foods will not be consumed during our weight loss phase, hence the need for supplementation. Once again, THE IDEAL DIET ensures our dieters get the adequate amounts of necessary nutrients.....never too much.

2 National Institute of Health, Office of Dietary Supplements. http://dietarysupplements.info.nih.gov/factsheet/magnesium.asp

3

Vitamin A (as beta-carotene) Vitamin C (as ascorbic acid) Vitamin D (as cholecalciferol) Vitamin E (as d-gamma, d-delta,

d-alpha, d-beta tocopherols) Thiamine (as thiamine mononitrate) Riboflavin (as riboflavin %-phosphate) Niacine (as niacinamide and niacin) Vitamin B6 (as pryridoxine hydrochloride) Folate (as folic acid) Vitamin B12 (cyanocobalamine) Biotine

66% 333% 44%

466% 2 666% 411% 200% 1 900% 65% 2 566% 83%

NATURA CAL-MAG 120 tablets

Serving Size: 4 tablets daily Serving Per Container: 30

Vitamin D (as cholecalciferol) Calcium (as calcium citrate)

Magnesium (as magnesium citrate) Zinc (as zinc)

260IU

600mg 300mg

20mg

65%

60% 75%

133%

Other Ingredients: Microcristalline cellulose, sodium croscarmellose, magnesium stearate, carboxymethylcellulose, hydroxyopropyl methylcellulose, stearic acid, polyethylene glycol, carnauba wax.

NATURA POTASSIUM CALCIUM 100 tablets

Serving Size: 1 tablet Servings Per Container: 100

Potassium (potassium bicarbonate) 800mg 22% Calcium (as calcium carbonate) 200mg 20%

Other ingredients: Microcristalline cellulose, povidone, titanium dioxide, polyethylene glycol, colloidal silicon dioxide, magnesium stearate, polysorbate 80, hypromellose.

NATURA MULTI-VITA 60 tablets

Serving Size: 2 tablets Serving Per Container: 30

3 320 IU 200mg 150 IU

140 IU 30mg 6mg 30mg 30mg 260ug 164ug 260ug

4

Pantothenic acid (as calcium pantothenate) Calcium (as calcium citrate) Iodine (as potassium iodide) Magnesium (as magnesium citrate)

150mg 1 500% 84mg 11% 76ug 50% 42mg 10% 5mg 33% 100ug 142% 5mg 250% 90ug 75% 100ug 133% 20mg 1%

Zinc (as zinc citrate) Selenium (as selenium citrate) Manganese (as manganese citrate) Chromium (as chromium citrate) Molybdenum (as molybdenum citrate) Potassium (as potassium citrate) Vanadium (as vanadium citrate) 100ug Choline (as choline citrate) 20mg

Other Ingredients: Microcristalline cellulose, magnesium stearate, silica gel