Get Ready for a Fun and HEALTHY Summer Vacation Now With This 7-Day Jump-Start Diet!
Vacation season is around the corner. Whether you just enjoyed a Spring Break like I did or you’re planning an upcoming vacation, I want to share with you what my family does to stay healthy and well during vacation. After all, despite our best intentions, it seems like when we are on vacation – with people around us gorging on pizza and ice cream -- food cravings overtake us.
Of course, many people experience food cravings throughout the day and not just on vacation. Have you ever wondered why we feel the need to consume more calories right before bedtime and why, most of the time, these cravings are for unhealthy, fattening foods?
Focusing on controlling these cravings and opting for healthier snacks should become a daily habit now so that it’s easier while on vacation. By understanding why you’re experiencing these cravings we can come up with solutions to provide you with healthier and more beneficial options.
There is a science behind a consumer’s addiction to eating an entire bag of potato chips or whole box of crackers. Processed foods are engineered down to an exact formula using math, science, regression analysis, and energy to find the perfect amount of salt, sugar and fat in products to ignite our taste buds.
Expressions researchers in the food industry use to define what’s appealing to consumers are terms like “mouth feel, maximum bite force, and sensory specific satiety.” (1)
In a study funded by Unilever (one of the world’s largest food companies) researchers found that consumers even perceived a potato chip as crispier and fresher simply based on the sound level of the crunch. They determined these consumers are often unaware of the influence of such auditory cues. (1) Did you know that even the reason behind the round shape of chocolate candies has a purpose? The softer shape is comforting and allows the morsel to melt more evenly on the tongue which triggers the proper taste buds to create a satisfying response in the brain. (1)
How do they do it? “Salt, sugar and fat are the three pillars of the processed food industry,” Michael Moss, author and investigator of the New York Times said after he spent four years prying open the secrets of the food industry’s scientists. “And while the industry hates the word ‘addiction’ more than any other word, the fact of the matter is, their research has shown them that when they hit the very perfect amounts of each of those ingredients … they will have us buy more [and] eat more.” (1)
To mask the bitterness or sourness that the formulations can cause, the food industry uses flavor enhancers. Preservatives are also used to increase shelf life so that the jumbo box of crackers you purchase will stay fresh for months.
One of the most common flavor enhancers is Monosodium Glutamate (MSG). MSG is an excitotoxin, a substance that overexcites cell neurons causing cell damage, and eventually, cell death. These excitotoxins are able to enter your brain, causing damage which can lead to abnormal development. You might even see MSG under different names such as hydrolyzed soy protein, yeast extract, or “natural flavors.” It adds flavor to the canned chicken soups and salad dressings used by many American home cooks, as well as the cheese of Goldfish crackers in many of your children’s lunchboxes. Nacho-cheese-flavor Doritos contain five separate forms of glutamate! (2) Imagine what they would taste like without it? So many people are very sensitive to glutamate and can get headaches and even seizures from this chemical.
Bruce Bradley, a former food industry executive says, “We’re not talking about food actually being real anymore. It’s synthetic, completely contrived and created, and there’s so many problems about that because our bodies are tricked and when our bodies are tricked repeatedly dramatic things can happen, like weight gain” or endocrine disruption, diabetes and hypertension.” (1)
Instead of simply blaming the industry for our food cravings, we need to take a step back and take responsibility for our guilty indulgences and late-night binges. One of the simplest and overlooked problem solvers is exercise. On vacation I seem to exercise more because I enjoy long walks, tennis, and bike riding. Not only does exercise boost your mood and get you in shape, but it also releases endorphins … the same neurotransmitter that chocolate releases.
Peppers, spicy foods, and protein are also endorphin releasers that help you stay focused, more alert, and can lift a depressed spirit. You may even want to try chiropractic or a massage for an extra boost.
Are you getting enough sleep? Multiple studies show sleep deprivation leads to food cravings (especially targeting sugar and carbohydrates). This is since sleep deprivation negatively affects the production of a hormone called Leptin (a hormone responsible for telling the body when it’s full), making one want to consume more calories than needed.
Sugary and caffeinated beverages (such as soda and energy drinks that many depend on for their mid-day “pick me up”) are over-consumed and a non-nutritive food. Basically, you’re spending time filling up your tank with volume that’s incapable of helping your body heal/repair or overcome infections. In fact, consuming those foods actually reduces your body’s ability to heal/repair and increases inflammation. The two most common ingredients found in energy drinks are sugar and caffeine, both of which provide temporary stimulation but can result in actual long-term energy loss and increased inflammation. Also, the processed sugar in energy drinks and soda overwhelms the pancreas, which over time can lead toward diabetes.
Opt for a glass of ice water with fresh organic lemon squeeze or try and snack on protein sources. Energy-efficient snacks like almonds, a fresh piece of fruit, or even a couple bites of leftover chicken balance high-quality calories with the nutrients needed to convert calories into enduring energy. These may seem unappetizing to you, but this is exactly what the processed food companies have designed. When you eat their foods containing flavor enhancers, it makes natural foods taste less desirable. Now you’ve got to go through the pain and discipline of retraining your taste buds. Doing a fresh start diet can help. Sometimes being on a very bad diet can help motivate yourself to start fresh again. So, if you want a fresh start follow this simple plan to get you back on track. If you decide to do it send me an email and let me know how it goes.
This temporary eating program is designed to help take stress off your system to provide an environment for proper healing and repairing and reduction of inflammation. The foundation of this diet is the Bone-Vegetable Broth. The purpose of this broth is to provide an easy venue for concentrated nutrition and easily assimilated minerals. Drink lots of it during the seven days. It is full of minerals leached from the vegetables and bones. Bone broth also contains glucosamine, chondroitin, and gelatin which help to support the connective tissues. If you are a vegetarian just do a veggie broth.
These should strictly be avoided as they can trigger the inflammatory response:
Nightshades: potatoes, eggplant, tomato, sweet and hot peppers.
Glutens: wheat, rye, barley
Sugar, dairy, junk foods, refined/processed foods, caffeine, and alcohol.
If you start this program—STICK TO IT! Don’t try it one day then quit. To get the full benefits, you must follow as directed.
BREAKFAST FOR EACH OF THE SEVEN DAYS
CARROT JUICE (I like to add ginger and turmeric, but you don’t have to)
2 hard-boiled eggs.
6oz. Papaya and/or Pineapple would be very good anti-inflammatory choices.
Between breakfast and lunch, drink at least 2 cups of the bone-vegetable broth.
LUNCH FOR EACH OF THE SEVEN DAYS
1 scoop of perfect protein shake (https://cweaver.metagenics.com/perfect-protein-pea-rice) (chocolate or vanilla) mixed with enough coconut milk to your liking.
Make a chopped salad of fresh raw vegetables and 1 type of nut (any kind except peanuts). Use four of the following vegetables:
Artichokes, Asparagus, Avocado, Beans, Bean Sprouts, Beets, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Celery, Endive, Fennel, Fresh Green Peas, Kale, Kohlrabi, Lettuce, Onions, Parsley, Radishes, Spinach, Sprouts (any kind), Turnips.
Salad Dressing: Use a dressing of ½ cup oil (avocado oil, olive oil, or grape seed oil), ¼ cup lemon juice, ¼ cup apple cider vinegar and salt to taste. Eat at least EIGHT LEVEL TABLESPOONS or more if you desire.
Fresh fruit (3-4oz)
Between lunch and dinner, drink at least 2 cups of the bone-vegetable broth.
DINNER FOR EACH OF THE SEVEN DAYS
Chicken or Fish (at least 6 oz)
Cook very basic. Baked, boiled or pan fried. Salt, pepper and lemon juice.
Select 2 or 3 of the different kinds listed previously and sauté’ them with olive, avocado, grape seed or coconut oil. Eat a generous helping of each.
Fresh fruit (3-4oz)
If you feel hungry after dinner, eat fresh fruits and vegetables and drink bone-vegetable broth. Also, doing a fiber supplement (https://cweaver.metagenics.com/herbulk) and a probiotic (https://cweaver.metagenics.com/ultraflora-control) can be very helpful.
RECIPE FOR BONE-VEGETABLE BROTH
Bones, preferably from organic, free range and/or grass-fed animals. *
7 carrots, cut fine
1 small bunch of celery, cut fine
1/3 bunch of parsley, cut fine
Large handful of spinach, cut fine
1 large Vidalia onion, chopped
2 T Apple cider vinegar
Salt/pepper, to taste
Cumin and/or Turmeric, to taste
Fill a big crock pot or stock pot ½ full of bones (chicken, turkey, beef and/or fish bones). If using beef bones, roast beforehand for 25 or 30 minutes at about 375 F and then use them to make a stock.
Add vegetables. Cover bones/vegetables with reverse osmosis water. Add a couple tablespoons of apple cider vinegar with the cold water to help draw out the nutrients from the bones. Put it on high heat to bring to a boil, then reduce to low heat so it doesn’t do much more than simmer. Add spices.
Skim off the “froth” as it arises. Continue to add water as it evaporates.
Allow around 4 hours for chicken stock and a minimum of 6 hours for other, tougher bones. If you have time, let it boil for as much as 24 hours. The more it cooks the more minerals you’ll leach from the bones and vegetables. Store in refrigerator to use as needed. Drink it warm.
*Ask your local butcher for a carcass of chicken or beef bones (many call them “dog bones” or “soup bones”). Many local grocery stores sell “soup bones.” You can also keep all the bones from the meat you eat during the week in the freezer until you’re ready to use them.
Another reason why you might be craving those sweet and salty foods may be a deficiency of certain minerals. Common deficiencies of magnesium, chromium, iron, zinc or calcium can all contribute to different types of cravings. But how do you know for sure what you’re deficient in?
The best way to find out exactly what you need is to test for it. By getting a comprehensive blood test and tissue mineral analysis, your individualized results can explain what lifestyle habits and deficiencies may be contributing towards the imbalances of vitamins, minerals, and antioxidants. It’s also important to test because being short on key nutrients can lead to many illnesses and diseases, and in children, a failure to grow to their fullest potential. Contact us for a professional assessment and laboratory analysis to detect your body’s biochemical and physiological state. Let us help you get on the road to better health … today!
If you want more healthy tips you can subscribe to my YouTube channel here https://www.youtube.com/drcorinneweaver. Like and comment on my channel so I will know what tips and topics you want to know about. I am forming a community of people who want to take action in their own health with my social media channels and I want to know what health topics you want to hear.
I hope my column speaks to you and you can wake up each morning with a purpose. What I do every day is a calling, and I give God the glory for allowing his gifts to work through me. I do believe in miracles, because I get to see them every day! For more information you can go to www.nomoremedsmovement.com and sign up for my closed Facebook group #NoMoreMeds-Community for more healthy tips.
Dr. Corinne Weaver
Dr. Corinne Weaver is a compassionate upper cervical chiropractor, educator, motivational speaker, mother of three, and internationally bestselling author. In 2004, she founded the Upper Cervical Wellness Center in Indian Trail, North Carolina. Over the last 13 years, she has helped thousands of clients restore their brain to-body function. When she was 10 years old, she lost her own health as the result of a bike accident that led to having asthma and allergy issues that she thought she would always have to endure. Then, after her first upper cervical adjustment at age 21, her health began to improve thanks to upper cervical care and natural herbal remedies. This enabled her to create a drug-free wellness lifestyle for herself and her family, and she also enthusiastically discovered her calling to help children heal naturally.
Dr. Weaver was recently named one of Charlotte Magazine's "Top Doctors" in 2016 and is now a number-one internationally bestselling author to two books: Learning How to Breathe and No More Meds.
Upper Cervical Wellness Center is known for finding the root cause of health concerns through lifestyle changes, diagnostic testing, nutraceutical supplementation, and correction of subluxation (as opposed to just medicating the symptoms). The practice offers cutting-edge technological care at its state-of-the-art facility, including laser-aligned upper cervical X-rays, bioimpedance analysis (measures body composition), digital thermography (locates thermal abnormalities characterized by skin inflammation), and complete nutritional blood analysis, which is focused on disease prevention.