Are there natural edible ingredients that help suppress our hunger? You bet! Here are the top natural appetite suppressants:
Fenugreek (“Methi” in Gujarati) is an herb which can be used fresh or in dried seed form. The seeds contain a high soluble fiber content called galactomannan which helps with blood sugar regulation and appetite control.
Psyllium Husk (“Esabgol”) is insoluble fiber which when consumed absorbs water and becomes gel-like before passing through the colon. On its way out it provides nourishment to our microbiome – which is key for our immune system. Although we don’t use fiber for direct nourishment, it helps with satiety, weight loss, hyper cholesterolemia, and promoting a healthy gut.
Yerba mate is a South American plant known to boost energy, and decrease appetite. Sources of it can be found in coffee and tea drinks which are designed for detox.
Griffonia Simplicifolia is a plant source of 5-hydroxytryptophan (5-HTP). This compound converts to serotonin in the brain (“feel good hormone”). The increased serotonin levels have been shown to suppress appetite.
Caralluma Fimbriata (“Chonga”) is an edible bitter cactus from Asia that increases the circulation of serotonin in the brain, which also suppresses appetite
Generally humans need and thrive on social engagement. That’s why researchers are investigating the impact of pandemic isolation for so many months. Did it impact you that you were quarantined and isolated for so much time? Did it affect your mood? Did it affect your nutrition? Did it make you question life and how you belong?
Reviewing recently published reviews on neurobiology of social isolation, we see that there is impact of social deprivation for the majority of folks. Our immune system is impacted by loneliness and psychological distress. In fact our impaired immune system leaves us MORE vulnerable to disease. It can become a vicious cycle that the more action we take to protect our health is the very thing that undermines it. Especially given that the time frame for isolation was very lengthy, and that translates into chronic stress for our bodies, mind, soul, spirit, and immune system – at times without the knowledge or control to make things better.
The best ways to neutralize the damage to our immune system are listed here for those that acknowledge they could use some recovery:
Probiotics – which will feed the gut bacteria and improve overall immunity. The same can be said for cleaner eating – less sugar, preservatives, processing & more vegetables, lean protein
Virtual social interaction – there are many clubs that have gone virtual! You still get to see all your friends and catch up with them in a group atmosphere. If your community hasn’t started virtual clubs yet, you start one for them. Be the lead.
Singing is associated with several brain areas and impacts emotional behavior. It also releases endorphins and dopamine to better counter stress. The same can be said for Coloring, Meditation, and Yoga.
Therapy visits may also help shift trauma mindsets with varying perspectives and focus on that which can be controlled. Better emotional management is a great step for self-confidence and combating stress
Less news vs. news every second of every day allows the brain some reflection time vs absorption time. Balance is very important and even the influx of news has to pause to allow proper understanding and reflection. These days we have to decipher the veracity of what we see and hear – that’s okay; but we need to budget the time for that reflection.
The acronym is how I remember the order of the colors of a rainbow – must have been something I learned during elementary school! But this same acronym can help you protect your skin this summer! Houston summers are pretty harsh – and if your summer is making you think more about sunscreen and minimizing hot harsh sun afternoons – you are not alone. The foods we eat might actually prepare our bodies to work stronger against sun damage to our skin.
R- stands for Red. Tomatoes and watermelon are red fruits that contain lycopene – antioxidant that absorbs UV radiation. Both are plentiful in the summer months, and delicious in salads and salsa.
O- stands for Orange. Carrots and Sweet Potatoes contain beta carotene. Our bodies convert that beta carotene into vitamin A which is necessary for optimal skin health. Both are plentiful in summer months and amazing in muffins, cakes, salads, and smoothies.
Y- stands for Yellow. Stretch with me as we include all nuts, seeds, eggs, and fish in this category. Why? Because they are all great sources of omega-3 fatty acids necessary for skin and brain health. As a boost it’s also anti-inflammatory. These items are plentiful all year round, and most serve as great clean fats throughout your day.
G- stands for Green. Leafy greens are high in antioxidants lutein and zeaxanthin which are fuel for the eyes and skin, and may protect the whole body against wrinkling, sun damage, and even skin cancer. You may never look at your next salad the same way!
B- stands for Blue. Blueberries contain vitamin C and many antioxidants that help protect against free radical damage. They are amazing morsels of anti-aging, anti-wrinkling, sweet goodness. Enjoy them in your next smoothie!
I- stands for Indigo. Figs and Asparagus are in this category, and they help balance skin melanin which can increase hydration and can also have an anti-wrinkling effect (think premature aging). They also promote collagen production, which makes the skin firmer. As luck would have it, both of these foods are amazing solo (roasted asparagus, tender ripe figs) as well as together (fig & asparagus salad).
V- stands for Violet. Blue cabbage, passionfruit, & purple cauliflower all fall in this category. They are rich in anthocyanins, which combat free radical damage. Additional benefits include protection for the brain, heart, against cancer, and against chronic inflammation. All protect skin cells from sun damage, and passionfruit has demonstrated increasing skin moisture. Cauliflower (white or purple) is a sun protective food helping to absorb UV radiation. Enjoy these foods slightly grilled or in a smoothie!
I finally did my first eating detox post- covid19! I typically do eating-detox plans with Metagenics products designed to assist in liver and digestive support along a 3-phase process. So this is not your average liquid only cleanse. It was so good for me to break away from bad habits acquired during 2020’s pandemic height. People will always lean towards comfort, especially in stressful times – so not uncommon at all that people cling to their caffeine, sugar, alcohol, gluten, and dairy. Our comfort foods have allowed us to cope and survive 2020 – they served their purpose well. Now… it’s time to think about taking some space and letting some of these habits be re-evaluated. I can’t think of a better way to do that other than a 10-day eating detox. It’s a gentle ride, while stepping you away from not-so-healthy food ingredients. When you step away, you can think about the ingredient(s) and if you’d like to continue them in moderation. Great decision making comes when you are not craving nor addicted to the ingredients you are contemplating. Hence, we first remove the habit and coast without it. Then we can rethink how we nourish the body and the optimal vision of nourishment. I’m looking forward to retaining some of the detox meals into my everyday menu options. With 2020 in our rear view mirror, it may be time for you to consider a clean eating detox. Coming soon – September,2021!
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