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“I Need Chocolate Right Now!” Are You Low on Chocolate or Nutrients?

“I Need Chocolate Right Now!” Are You Low on Chocolate or Nutrients?

Who hasn’t been there?

Desperately wanting a piece of pepperoni pizza? Hankering after a pack of M&M? or Yanking open the fridge just to get a scoop of ice-cream?

Have you ever wondered where do all these sudden cravings come from? They visit you at times that you didn’t expect, can be in the middle of work, during shower time or even after a big meal? Why is that?

I used to think when I suddenly craving for donuts, it simply means my body (or even my life) is low on donuts. But seems it’s not as simple as I thought.

Food craving and Hunger Are Two Different Stories

Food craving and hunger are actually two different things. Hunger is a survival mechanism that your brain has on your stomach. Your brain sends signals through the stomach to tell you that you need energy input to function.

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Food craving is different. According to various researches, food craving is defined as an intense desire to eat a specific foodstuff; is a common occurrence across all cultures and societies.

It also indicates your body is lacking some key nutrients. In searching your food history and experience, your brain will signal you to the food that contains the type of nutrient your body needs.

You may be craving for donuts (like what I do), french fries, burgers or a nice piece of Angus steak, you can name anything! But here, I narrowed down some of the most common food cravings that I am sure most of us have experienced before and what do they actually say about your body.

They might not work well as

So hold your craving for a second and let’s get started!

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If You Are Craving For Chocolate- You are either low on magnetism or having a shitty day.

Chocolate is high in magnetism and if you are craving for it, it can mean you are experiencing a magnetism deficiency. Magnetism is an important nutrient for your hair and skin and low in magnetism can cause dizziness, muscle weakness, and low blood pressure.

Another reason is the flavor of a chocolate trigger the release of serotonin. It’s like a natural anti-depressant in the form of dessert, that your brain seeks out for when it senses your mood is hitting the pan. It can give an instant uplift to the happy chemicals in your brain.

There is no harm to go for a few pieces of chocolate but make sure you don’t overeat. It;s also better if you go for dark chocolate as it contains less sugar and high in antioxidants.

If You Are Carving For Salty Food- You are either dehydrate or low on calcium

We all had times where we want to suck up a big box of Mcdonalds fries or finish the whole pack of pretzels while watching Netflix. A craving for salty food can indicate that you may be dehydrated or more seriously, low in calcium.

Consuming salty food gives our bodies an illusion of “calcium satisfaction”. Once it fades, you start craving for salty food again and digesting salty food consumes more water from your body than usual.

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And the loop goes on.

Instead of going to the drive-thru at 3 am, try to include high calcium food such as dark leafy green, low-fat milk and yogurt in your diet.

If You Are Craving For Sugar- You are experiencing blood sugar fluctuation.

Craving for sugar means your body has a lack of Chromium. It’s a mineral that works together with insulin that regulates your blood sugar level.

If you give this into chocolate and sweets, it will only make it worst.

In order to stop the craving, you should go for low GI food in your meals as they increase your blood sugar level slowly and steadily. But for the meantime, you can snack on fruits instead of processed sugar to cure your cravings.

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If You Are Craving For Red Meat- You are low on Iron

This one is not very surprising. Red meat generally contains high level of iron and a sudden craving for it can indicate you are low in iron. This usually happens around women, either going through their period or pregnant.

This usually happens around women, either going through their period or pregnant, times they need an extra input of iron.

Try to include more red meat into your meals or simply get more leafy greens such as kale and spinach to boost your iron intake.

Instead of Eating What You Crave, You Can Go For Some Healthier Options!

Here is a simple table that tells you what healthier options you can go for when you experience certain cravings!

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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