FastingOlogy Lesson 9€¦ · Refined carbs will . ALWAYS act as triggers that can initiate cravings and possibly lead you back to overeating. Carbohydrates are quick burning fuels

FastingOlogy™

Lesson #9

“Slash” Part II How to Overcome Carbohydrate Cravings

• Carb Charts & Simple Tips to Control Cravings • Guide to Carb Consumption

• Execution & Re-Incorporation: SECOND “1/1” 48-Hour Fast

By

Robert Dave Johnston Amazing Health Publishing

FastingOlogy

Health, Life, Freedom

NOTICE: You Do NOT Have the Right to Reprint or Resell this Report!

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A FastingOlogy Lesson: How to Lose Weight Quickly and Transform Your Health Through Fasting:

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Sell or Share the Content Herein If you obtained this report from anywhere other than http://www.fitnessthroughfasting.com/fasting-weight-loss-html, you have a pirated copy. Please help stop Internet crime by reporting this to: mailto:[email protected] © 2007-2008 Copyright Robert Dave Johnston / Fitness Through Fasting ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author.

DISCLAIMER AND/OR LEGAL NOTICES: The health-related information and suggestions contained in any of the books or written material mentioned here are based on the research, experience and opinions of the Author and other contributors. Nothing herein should be misinterpreted as actual medical advice, such as one would obtain from a Physician, or as advice for self-diagnosis or as any manner of prescription for self-treatment. Neither is any information herein to be considered a particular or general cure for any ailment, disease or other health issue. The material contained within is offered strictly and solely for the purpose of providing Holistic health education to the general public. Persons with any health condition should consult a medical professional before entering this or any fasting, weight loss, detoxification or health related program. Even if you suffer from no known illness, we recommend that you seek medical advice before starting any fasting, weight loss and/or detoxification program, and before choosing to follow any advice given on Fitness Through Fasting, as well as it’s 9-month course FastingOlogy.™ For any products or services mentioned or suggested on Fitness Through Fasting or FastingOlogy,™ you should read all packaging and instructions, as no substance, natural or drug, can be guaranteed to work in everyone, nor can they be considered absolutely safe. Information and statements regarding dietary supplements, products or services mentioned in Fitness Through Fasting and FastingOlogy™ have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Never disregard or delay in seeking professional medical advice because of something you have read on Fitness Through Fasting or FastingOlogy.™ Nothing that you read on Fitness Through Fasting and FastingOlogy™ should be regarded as medical or health advice. If you do anything recommended on Fitness Through Fasting or FastingOlogy, ™ without the supervision of a licensed medical doctor, you do so at your own risk. Not recommended for persons with any health related condition unless supervised by a qualified health practitioner. Because there is always some risk involved in any health-related program, the Author, Publisher and contributors assume no responsibility for any adverse effects or consequences resulting from the use of any suggested preparations or procedures described in any of the books or other written materials associated with this website. The author reserves the right to alter and update his opinions based on new conditions at any time.

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Foreword Today we move on to the final part of our “Slash” series. The goal of these lessons is to give you a better understanding of the “Life Standard Diet.” In future lessons we will go into even more detail. But having a ready plan to confront SUGAR and refined CARBOHYDRATES is of maximum importance since these are the NUMBER ONE foes that cause most people to relapse.

How did it go with the sugar lesson last week? It is VERY important for you to absorb every bit of that information and put it to practice immediately. Remember: each week there is a new precept or action-step to incorporate into your TOTAL program. You should be adjusting your intake of sugar according to the instructions specified in Lesson 8. If you have not, then STOP and go back to that lesson. Not having structure as it relates to the consumption of sugar is a

recipe for disaster. That is NOT what we want!

Skimping through the material will not do. Each weekly lesson is an important building block that reinforces the new habits you are creating. So, please, take your time. Read each lesson thoroughly and then make sure to incorporate the precept or action-step that it presents. Here is where we are: You carried out a “1//1” 48-hour fast two weeks ago. Today, we are covering the crucial topic of carbohydrates. We also are moving on to the second “1/1” fast. This fast will mark the conclusion of our “introductory” fasting period. The water and juice fasts we are going to do AFTER this one will be longer and have a totally different impact on the mind and body. Fasting for longer than 48 hours will take your body into what I like to call “Weight Loss & Detoxification Overdrive!” It also will take you deeper into the wondrous areas of the mind and spirit. There may be ghosts there that have attempted to curtail your life quality. Please do not be scared. We all have our inner ghosts. The important thing is to confront them and expel them! Fasting

provides that. So hang on!



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Here’s a brief synopsis of what is coming: From Lessons Ten forward,

we will start to learn about slowing down the digestive system through longer periods of fasting. We will see how fasting allows the body to shift its attention from one of constant digestion to one of deep tissue cleansing, healing and regeneration. Extended

fasts lead to life-changing rejuvenation and – often – healing from existing and/or developing disease.

To be sure, everything we are doing will add QUALITY to your life. We are entering the land of treasures and your job is simply to follow the directions. No guessing or interpretation is required or encouraged.

Welcome to the expedition!

In next week’s FastingOlogy™ lesson, I will give you a sneak preview of the next TEN lessons, which will expand and deepen our discussion on the mind, as well as enter into the territory of the spirit through longer fasts. In short, we will cover issues of the

mind, body and spirit as they relate to food and eating. You have a lot to look forward to!

------------------- Note: Download links for previous lessons will be at the close of each PDF file in case you missed or misplaced an earlier edition.



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INTRODUCTION Here’s a typical scenario…

1) You eat a pastry, candy or other sweet and it tastes great. You get immediate gratification and the craving is appeased – at least for the moment. All seems good on the horizon as you bask in the pleasure of the delicious treat.

2) A few minutes and/or hours later, however, you start to become restless

(again), and experience the craving for MORE . As time passes and you do not indulge, what was (at first) a subtle voice telling you to “Eat that candy” becomes louder, abrasive and more demanding: “Eat it now! You’ve got to have it!”

It seems like a matter of life and death. 3) You either: (a) Stop and walk through the craving WITHOUT acquiescing to

its demands or, unfortunately, (b) succumb to it and fall headlong into a heartbreaking binge. In the end, if you choose the latter, you feel disgusted and ashamed. BUT, sure enough, within a few hours, the craving starts again. You feel trapped. Soon your resolve is broken and you find it almost impossible to NOT pick up that next “dose” of food.

I know this cycle all too well. Overcoming it is what this lesson is all about. One of the most important things I can share with you during our time together is: “How to be properly armed with ways to confront and manage the intake of what are known as simple or “refined” carbohydrates.” Are you ready to escape? This is YOUR day of liberation! Overcoming the Carbohydrate Trap When discussing the topic of carbohydrates, one could easily delve into the depths of nutrition, brain chemistry and genetics. The end result would be a VERY LONG discourse on calories, blood sugar and the human body. While all of this in fascinating and I do encourage you to learn everything that you can, it is NOT what I want to do here.



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If you are interested in nutritional theory and dissertation, there are countless websites you can research. INSTEAD, I’m going to make this lesson quick and to the point. We are going to look at basics and then I will give you some simple steps to carry out. There are basically two types of carbohydrates: Whole or Complex, and Simple or Refined. Whole or “good” carbs are foods that are closest to their natural state such as fruits, vegetables, beans and whole grains. Refined or “bad” carbohydrates are those that have been processed (or refined), such as white flour, white rice, bread, cookies, snacks and some cereals. The more a food is processed or refined, the less nutritional value it has. The focus and sole purpose of this lesson is to give you tips and

techniques to help you steer clear of, guess which type? Yep; refined or simple carbohydrates. These and of course candy, sugar

and deserts need to be avoided like the plague. Refined carbs will ALWAYS act as triggers that can initiate cravings

and possibly lead you back to overeating. Carbohydrates are quick burning fuels similar to, say … the kindling in a campfire. Complex or “good carbs” are high in fiber and burn slower, like logs. Processed carbs like white bread, sugared cereals, candy, cakes, cookies, crackers, pasta, donuts and bagels burn up quicker, like leaves and twigs. What would happen if you threw a bunch of twigs and leaves in a pile and set them ablaze? Yes, you'd get a large, quick fire right away. But, unfortunately, the blaze would burn out very quickly because it lacks substance. Indeed, that fire would NOT keep anyone warm for very long. So, in short, eating large amounts of refined carbs provides a quick surge of energy and, of course, they taste wonderful. This boost, however, is short lived and in a very short time the cravings return. That in a nutshell is the reason behind most food addictions.

Have you ever noticed that the more refined carbs you eat, the more you crave them, especially when it comes to sweets? And why do we eat so many carbs in the first place? Serotonin, the Feel-Good chemical produced by the brain, may be the answer. Why? Because carbohydrates play an instrumental part in serotonin production. In other words, eating refined carbs feels good! It uplifts the mood and gives us a natural type of “high.”



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But, eating too many carbs, especially those of the refined or bad type, can

leave us feeling drained, bloated and fat. So, overindulging on refined carbs creates a twofold problem: a) one starts to rely on food as the “drug” to deal with unpleasant situations and emotions AND, b) it perpetuates a relentless craving that forces many to binge over and over for years; even for an entire lifetime. The person is often caught in a mental, emotional and physical trap built on obesity, toxicity and crippling food addiction. I was there for years and it is a terrible place in which to be. I am sure that is NOT what you want, right?

CARBOHYDRATE CARVING SYNDROME

Many overweight people I talk to tell me that carbs like potato chips and candy give them temporary relief from anxiety and depression. Since the consumption of refined carbs soothes unpleasant emotions, people caught in this snare find themselves turning to these foods time and again. * “In other words, the emotions are dealt with via food rather than through the development of coping mechanisms that, in turn, lead to emotional health.”

To better understand what we are talking about, let’s take a look at some symptoms/character traits of what is known as “Carbohydrate Craving Syndrome”:

Always on a Diet. Bouncing from one fad diet to another. Always seeking the latest “miracle” weight loss pill or technique. Making one “resolution” after another. Being “gung-ho” when first starting a weight loss plan, only to find the motivation fade quickly when detox symptoms/hunger pains emerge. In short: nothing seems to work. Each failed attempt culminates with the person gorging more than before. All the weight comes back – with maybe another ten or twenty pounds to boot. The result is incomprehensible demoralization.

A Family History of Obesity and Compulsive Overeating. You have one or more family members that are overweight. Most or all of them eat too much and often get together to do just that. Being overweight is seen as a sign of being “healthy” and “a good boy or girl.” You are frowned upon if you do not wipe your plate clean. You continue to eat even after you feel full to “please” your loved ones – even if they are not present or you no longer live with them.


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Obsessive Thoughts About Food. You have a constant preoccupation with food and eating. Always thinking and wondering: “When do we eat? When is lunch time? What is for dinner? What am I going to eat?” Frequently collapsing when confronted with fast food or other garbage types of food: “I just can’t help myself.” Becoming nervous and/or anxious when you know you are about to eat. Dreaming about food. Talking about food all the time. Always watching TV shows related to food and eating.

Using Food to Quench an Emotional Need. Constantly reacting to everything that happens by eating. The slightest feeling of anger, boredom, anxiety, sadness or irritation is “solved” with food, usually heavy carbs and sugar. Rationalizing your overeating: “I have every right to eat. Look what “they” have done to me! If you went through what I went through, you also would want to eat. I deserve to have “this” treat! … and so on.

Hiding Food and/or Eating in Secret. Preferring to eat alone so you can eat faster and larger quantities. Going out by yourself to eat or ordering “delivery” and then gorging when you know you will be alone and undisturbed. Hiding food containers (i.e.: pizza boxes, ice cream cartons) in the closet or other places around the house so others do not see what you have eaten. Diving into the bathroom or bedroom with food hidden in your clothes for a quick dose. This may sound off-the-wall, but many of us have fought these behaviors.

Treating food as your friend. Feeling sorry for yourself because you are overweight. Isolating from the world because, “nobody understand me.” Cutting yourself off from friends and activities. Spending more and more time along eating. Feeling like food is “the only one that understands me and never talks back to me.” Talking to food as you eat it. Crying while you eat. Feeling like you’ve lost “a part of yourself” when you are on a diet or simply have no immediate access to the food.

Feeling like you are going to die if you do not eat that particular food. Or simply feeding into the thought that:” I cannot live without such and such food.”



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Tips for Dealing with Refined Carbohydrate Cravings

While the process we are undergoing will always be challenging, there ARE some things you can do to make the journey a little easier. Let’s dive in.

Talk to your Doctor. Have him or her rule-out any other medical reasons such as diabetes, thyroid or digestive problems that could prevent you from losing weight.

Note: If you are also being treated for depression (due to low serotonin levels) that medicine may worsen your carb cravings. Ask

your doctor about side effects and the best option for lifting depression while losing weight.

* Start to Take a Daily Dose of Chromium Picolinate. I am not one to speak of ANY supplement as a “panacea,” but I can tell you that this one has worked wonders for me – especially in the reduction of carb cravings and hunger pains. You can find this supplement at any health food store.

I personally use the 500 mcg Chromium Picolinate Capsules because they are longer-lasting and do not irritate my stomach.

* Distract Yourself When Cravings Hit – Immediately carry out the “Time Trap” escape exercise. I know I have said it before, but this simply technique has saved me countless times from falling into a painful binge. It ALWAYS works when you follow it exactly as it is written in the lesson. So USE IT!

* Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 15, or better 30, minutes to eat. Chances are good, if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted. I am always amazed at how the most devastating hunger pain disappears when I turn my attention to something else.

* Avoid Becoming Famished when You Aren’t Fasting. While on the road, out and about and/or traveling, carry protein-rich snacks such as nuts, cheese strips or hard-boiled eggs. These high-power foods are great when you feel your energy drop and will help reduce carb cravings.

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* Increase the Intake of Protein - Eating food high in protein (such as those mentioned above) is thought to promote feelings of fullness and satisfaction which is key to weight control.

* Between Meal Snacks - If cravings for refined carbs seem to strike at the same time every day, interrupt that craving by eating a high protein snack, cheese, fruit, or vegetable 30 minutes before the craving is known to arrive.

* Limit Alcohol, Caffeinated Drinks, and Fruit “flavored” Juices. Consumption of alcohol, caffeinated drinks, and artificial fruit juices cause a rapid spike in blood sugar which gives you a burst of energy. This is followed by a "crash” which will leave you starved because your blood sugar takes a dive. Keep to a minimum. Better yet; Eliminate!

* Remove Temptation - Clean out the pantry. Staying away from foods high in carbohydrates will be easier if they are not easily accessible. Don’t even buy them. Have family members eat and keep theirs out of your sight. Have “Kitchen Hours.” In other words, from – say – Midnight to 7 AM, make it a rule that you will NOT enter the kitchen. Keep drinking water with you in a gallon or other pitcher. You have no business entering the kitchen in the middle of the night. You are half asleep and you will be more vulnerable to cravings.

* Just Say No! Walk through the hunger pain and allow it to pass. Develop self control. Often the best way to deal with carb cravings and hunger pains is to simply allow them to be and dig your heels in and refuse to give in.

This “craving resistance” muscle is crucial in the creation of the new lifestyle we are working towards, so I encourage you to make it

stronger so you can rely on it more and more.

It does get easier with time!

The bottom line in all of this is: * Learn to eat more complex or good carbs and stay away from refined carbs. We will have a whole lesson very soon devoted exclusively on fat consumption. That will be followed by one about fasting and the importance of proper protein consumption. We will look at all the food groups and you will receive instructions on how to consume them properly in observance of the “Standard Life Diet.”



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Right now, all I want you to do is stay away from refined carbs and “start” learning to identify and choose from the myriad of other “good” carbs at your disposal. Giving up refined carbs is NOT the end of the world. It is one of the best things you can do for yourself. Again, it comes down to three basic points: a) Stick to the Ten Eating Commandments of FastingOlogy™ utilizing the charts below to help you identify and steer clear of refined carbs. b) Increase the consumption of good or complex carbohydrates. c) Explore the many food options that are available to you and get to know which ones are the best.

Conclusion: Stay Away from Refined Carbs!

At first you will struggle with cravings. That is why I included the tips listed above. But you have all of the tools needed to make the change. Now it’s time to put them to practice!

Chart Explanation: The longer the line on the chart, the more carbs that particular food has and the more careful you need to be. Remember: Whole or “good” carbs are foods that are closest to their natural state such as fruits, vegetables, beans and whole grains. Refined or “bad” carbohydrates are those that have been processed (or refined), such as white flour, white rice, bread, cookies, snacks and some cereals. Do not become confused by all of these charts. Simply learn to stay away from refined carbohydrates. Again, remember that refined carbs have little or nutritional value. The higher nutrition a food has the better it is for you and the better you will feel. These charts should give you an idea of the many food options at your disposal. Ok, here we go:

Sweets Carbohydrate Grams Per 100 Grams



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Deserts, Cakes Biscuits & Cereals Refined Carbohydrates Grams Per 100 Grams



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EGG AND CHEESE DISHES

Carbohydrate – Protein

Grams Per 100 Grams

.

FISH &OTHER SEAFOODS Carbohydrate – Lean Protein Grams Per 100 Grams

FATS AND OILS Zero Carbohydrates Grams Per 100 Grams



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Fruit Carbohydrate – Natural Unrefined Sugars Grams Per 100 Grams



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Meat & Meat Products Carbohydrate - Protein Grams Per 100 Grams



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Milk & Milk Products Carbohydrate - Dairies Grams Per 100 Grams

Nuts

Carbohydrate Grams Per 100 Grams



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Sauces & Condiments


Soups Carbohydrate Grams Per 100 Grams

Sugar, Spreads & Jelly


For Snacks: You can have rice cakes with “no-sugar” jelly and a teaspoon

of sugarless, organic peanut butter.



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VEGETABLES Carbohydrate Grams Per 100 Grams



This Week’s Assignment 1) Select a Day Over the Next 72 Hours and EXECUTE your Second 48-Hour “1/1” Fast Using the instructions on the 24-hour Water & Juice Fast Lessons. 2)When Hunger Pains and the Three Horsemen of Depression, Emotionalism and Impulsivity (or other symptoms) Strike, Immediately STOP and Carry Out the “Time Trap Escape” Exercise and Follow The Tips In this lesson. Also, don’t forget to stock up on seltzer water with a small pinch of lime to soothe hunger pains and detoxification symptoms! Re-Incorporate into the “Standard Life Diet,” putting into practice what we have learned today. Take your time. Don’t become overwhelmed if at first it seems like too much material. Read it. Underline it. Take notes on it. Dedicate yourself to understanding it a little bit better every day and week. Pretty soon you will be making strides. 3) Print This Entire Lesson and Carry the Carbohydrate Charts with you While Food Shopping. Use them to continue to incorporate the “Standard Life Diet” Following the 10 Eating Commandments of FastingOlogy™. Print out the Ten Commandments and carry them with you as well. When you go shopping, make sure to do so with the commandments in mind, but also learn to utilize the carb charts to purchase the healthiest foods that you can, ALWAYS staying away from refined carbs. Once more, the assignment is for you to have BOTH the carb charts and commandments printed out and USING THEM to dictate what you buy and not buy when you go grocery shopping. I suggest you go food shopping with these lists at least once BEFORE you carry out the second 48-Hour Fast.

4)Take the Journal with You While You Are Fasting & Write in It As Often as You Can!

Pay special attention to your thoughts and emotions.

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Log any mood swings and continue to expand on the reasons why you want to lose weight and get healthy. The whole point is for you to constantly “remind” yourself just how important it is for you to see this process all the way through. Like I said last week: Nothing

tastes as Good as Thin Feels!

7)Stay Close to AND Communicate with The Person or Persons You Selected When You Took The DECLARE AND DESIGNATE Steps on Page 9 of Lesson #1.

This step is designed to give you ongoing “human” support as you continue the cleansing and detoxification process. This support will prove invaluable as we move forward. In the last lesson I included two links for the forums in our website. Go and post messages! You will find many others on the same path. You may even make life-long friends!

See You In 7 Days!

All the Best,

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Publisher FastingOlogy

Coming Up Next ... Lesson #10: We’ll take a look at what is coming up in the next TEN lessons, including 72-Hour Fasting, shutting down the digestive system, more on fasting, the mind &

emotions, overcoming cravings and binge eating, as well as more holistic techniques to deepen

intestinal detoxification, AND we will start to discuss the Spiritual side of fasting.

You won’t want to miss it!

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Previous Lessons – Lesson #1 … Click Here to access. Lesson #2- Part I … Click Here to access. Bonus (Twenty Questions) … Click Here to access. Lesson #2- Part II … Click Here to access. Lesson #2–Part III … Click Here to access. Bonus 2(Intermittent Fasting & Home Enemas) Click Here to access. Lesson #3 … Click Here to access. Lesson #4 – Part I Click Here to access. Lesson #4 – Part II Click Here to access. Lesson #5 Click Here to access. Lesson #6 Click Here to access. Lesson #7 Click Here to access. Lesson #8 Click Here to access.

PS: Remember to type in the appropriate password you receive via e-mail each week along with the link to the

lessons.

http://www.fitnessthroughfasting.com/1-quickstart.html

http://www.fitnessthroughfasting.com/twoa-fastingology-prep.html

http://www.fitnessthroughfasting.com/bonus-01-fology.html

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http://www.fitnessthroughfasting.com/fso-02c.html

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FastingOlogy Lesson 9€¦ · Refined carbs will . ALWAYS act as triggers that can initiate cravings and possibly lead you back to overeating. Carbohydrates are quick burning fuels