Protective Diet Class #006

Taste bud Reprogramming & Eliminating Food Cravings

Some people criticize the full-time practice of a Protective Diet, calling it extreme. The opposite is true. Practicing a Protective Diet 100%, consistently results in freedom. With the elimination of fats, sugars, food additives and coffee, taste buds are reset, eliminating food cravings. No more being drawn back into the kitchen, not hungry, but searching for something to satisfy an appetite you can’t quite put your finger on…just the freedom of eating your meal and feeling full and satisfied.

Announcements

• Our support group, Protective Diet Living (PDL), has many encouraging and successful people that will reinforce what you are doing. Join us to get support and recharge.

Vocabulary

Taste bud Receptors	Conscious Eating	Food Additive	Naturally Derived
Physical Food Addiction	Calorie Density	Natural Flavor	Carrageenan
Emotional Food Addiction	Concentrated Sweetness	Spices	Sorbitol
Food Craving	Artificial Sweetener	Citric Acid	MSG

Action Steps for Resetting Taste buds and Eliminating Food Cravings

• Eat a 100% Protective Diet
  • We are naturally drawn to fats and sugars because they are calorically dense and ensure our survival.
  • When we eliminate them, food may taste flavorful, but incomplete resulting in food cravings.
  • After 3 weeks of consistent elimination, fat-free food tastes full-fat and we no longer experience food cravings.
  • Taste buds can be reset to appreciate the natural fats and sugars in whole plant foods.

Eliminate Fats

• Slipping nuts in every once in a while (nut butters, cashew-based sauces & dressings) will disrupt our taste bud reset and cause us to crave creamy high fat foods.
  • PD Recipes use tofu and chia seeds to thicken dressings while improving taste bud sensitivity.
  • Taste buds will be able to detect the natural trace fats in whole foods.

Eliminate Sugars

• Sugar is more addictive than cocaine in laboratory studies = intense addiction
  • Eliminate sugars and by the 3^rd week you will no longer be drawn to sugar.
  • You will have the ability to be surrounded by sweets and feel no temptation.
  • Natural sugars in fruit can taste like candy. Clementine Candy. You can be happy with an orange instead of a skittle.
  • Eat fruit to satisfy your sweet tooth and benefit from the fiber and vitamins.
  • Beware of sugars packaged under a healthier name (sugars in camouflage):

– Agave nectar, brown sugar, date sugar, coconut sugar, maple syrup, and dried fruit

– Processed, concentrated sweetness causes the same reaction in the brain as sugar and causes the taste bud sugar

receptors to need a concentrated sugar in order to register as sweet.

• Artificial sweeteners are 2 to 600 x sweeter than sugar. They mess up your taste buds.

– Food Chemists add or remove one of the molecules of the sugar making it unrecognizable to the body.

– May cause side effects including: gas, diarrhea, mood swings, interrupted sleep, and neurological disorders.

– Children are affected most because the chemical is too concentrated for their little body.

• Protective Diet Recipes use additive-free, plain, liquid stevia (stevia extract & alcohol) in small amounts (1/4 tsp.) to assist in adopting a sugar-free diet.

Eliminate Coffee

• Coffee causes food cravings—the caffeine crash draws you to calorie dense foods for an energy pick up.
  • Create new, healthy warm beverage rituals.
    

Eliminate Food Additives

• Food additives are created in a lab to enhance the flavor of foods.
  • Chemically concentrated flavors draw you to foods and make you a dedicated, addicted consumer.
  • They hijack taste bud receptors. Natural foods no longer have pop and appeal. They don’t explode in your mouth.
  • Mimicked after MSG. Work the same way with our taste buds in our brain, but allowed to be labeled differently.
  • Rats eating additive-laced food continue eating until they are wider than they are long.
  • Common food additives to eliminate are: Natural Flavor (part natural, part chemical), Spices, Citric Acid, Carrageenan, hydrolyzed, protein, textured, gelatin, ultra-pasteurized, malt, enzymes, and fortified.
  • Julie shows several examples of additive-free ingredients.

• Handle Food Cravings
  • While your taste buds are resetting and your body is detoxing, eat whenever you feel a craving, as long as it’s on-plan.
  • Invest in an air popcorn popper and make your own portable snack:

– Put apple cider vinegar in a small spray bottle, spray popcorn and sprinkle with hot sauce and nutritional yeast.

– Pack in a paper lunch sack for a movie theater or travel snack

• Treat Yourself Right
  • You are getting the benefits of a detoxifying green juice cleanse while satisfying hunger and resetting your tastes.
  • Pamper yourself each day:

– Take an Epsom salt bath (1 cup salts + essential oils) or a body scrub.

– Soak your feet while enjoying a cup of tea.

– Light a candle and do some journal writing and reflection

– Take before photos so you can see and celebrate your accomplishments.

– Avoid watching TV–food commercials may trigger mental cravings.

• Be aware that eliminating physical food addictions allows us to feel true hunger and exposes emotional food addiction.

• Bond Without Food
  • If your partner is not on board, you may experience relationship challenges as you make these changes.
  • Be understanding and supportive. They need to make their own decisions. Let them learn from your example.
  • Take the focus off food and what you are doing with your food.
  • Find an activity you can do together to reconnect besides dinner/going out to eat: Go to a movie, get a massage, give them a foot rub, talk, or go for a walk.

Cooking Tips

Party Food Idea: Buffalo Potato Wedges with Creamy Ranch Dressing & Celery Sticks

Student Q&A

Q: Should we avoid gum and mints?

Q: Does Stevia cause food cravings? Can we use it daily in tea?

Q: What is a sugar-free replacement for cough drops?

Q: Are all cravings taste bud related?

Q: Do you sleep better after detox?

Q: Are there any PD foods that should be eaten in moderation?

Encouragement

“It is such a freedom to not crave anything; to not be back in the kitchen after dinner with the incessant feeling, ‘What do I want? What do I want? What do I want?’

I am your biggest fan. I want you to succeed.”

Recommended Recipes

Creamy Ranch Dressing

Buffalo Potato Wedges

Chia Seed Jam

Popcorn

Exfoliating Pedicure Treatment

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Class Description:

Some people criticize the full-time practice of a Protective Diet, calling it extreme. The opposite is true. Practicing a Protective Diet 100%, consistently results in freedom. With the elimination of fats, sugars, food additives and coffee, taste buds are reset, eliminating food cravings. No more being drawn back into the kitchen, not hungry, but searching for something to satisfy an appetite you can’t quite put your finger on…just the freedom of eating your meal and feeling full and satisfied.

Tagged with: Artificial Sweetener • Calorie Density • Carrageenan • Citric Acid • Concentrated Sweetness • Conscious Eating • Emotional Food Addiction • Food Additive • Food Craving • MSG • Natural Flavor • Naturally Derived • Physical Food Addiction • Sorbitol • Spices • Taste bud Receptors
Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/pd-ed-taste-bud-reprogramming-and-eliminating-food-cravings/