Author: Lisa Douglas

Can you imagine wanting to eat but your body won’t let you? That’s what happened to a 29-year-old woman from Derby, England. Since birth, Emma Green has had an S-shaped spine caused by a little-known condition called Ehlers-Danlos syndrome.

Complications from surgery to correct her curved spine left her in a wheelchair and unable to tolerate any type of whole food. She felt depressed and hopeless, afraid she would have to spend the rest of her life bedridden and on a liquid diet.

Ehlers-Danlos syndrome (EDS) is a group of genetic connective tissue disorders that results from faulty or reduced amounts of collagen in the body. EDS typically affects a combination of the skin, bones, blood vessels, and/or other organs.

Globally, 1 in 5,000 people of all races and genders is affected. Symptoms can range from mildly loose joints to life-threatening complications. Most have one or more of the following symptoms: abnormally loose joints, stretchy skin, bruising, and unique scar formation. Advanced complications from EDS can include severe pain, aortic dissection, joint dislocations, scoliosis, chronic pain, or early osteoarthritis.

There is no known cure for EDS, and treatment usually consists of monitoring of the body’s systems, physical therapy, occupational therapy, and bracing/casting instruments. Surgery to stabilize joints is not uncommon in advanced cases.

Unfortunately, Green’s complicated condition isn’t unique among people who have lived with EDS for a long time, but her story is riveting.

When she was 15 years old, Green had surgery to correct the curve in her back. Although it was considered a success, the surgery caused some major health issues—she developed artery compressions. These compressions occur when parts of the body restrict blood flow through the vessels, causing thrombosis and hypertension.

In Green’s case, it caused her constant pain and numbness and left her with the inability to absorb nutrients.

She explains, “Over the years I have had to constantly change my diet as I would find some food my body could digest but it would only tolerate it for so long. I was not able to eat any solid food, even liquid food would go straight through me. It’s greatly affected my life as I’ve been constantly on-and-off ill and, for the past 14 years, in and out of hospital.”

After each meal, her body fought to absorb the nutrients and she would often faint from the struggle. As her conditioned worsened, Green lost more and more weight. Her body would reject most food and cause her terrible sickness and extreme diarrhea. She reports that she suffered with feeling both full and starved at the same time.

When she was at her sickest, Green’s weight dipped to a critical low, 105 pounds. As if her digestive issues weren’t enough to deal with, the arterial compressions advanced and began causing her severe pain in her left leg, groin, and pelvis.

It was so bad that Green had to resort to using a wheelchair to get around. For the past two years, she was often bedridden and depressed, fearing that she would be immobile and have to survive on a liquid diet for the rest of her life.

Then a miraculous silver lining appeared! Three years ago, doctors at Lutheran Hospital in Mettmann, Germany, devised a procedure to help relieve the pressure in Green’s abdomen. They would make a large hole that would allow food to pass and get her intestines enough blood supply that she could absorb nutrients and have normal bowel movements again.

The only problem was that the astronomical cost of £25,000 was not covered by insurance. This did not deter Green, and she set out on a mission to raise money from family and friends. It took her a whole year to gather the full amount, but she did it!

Two years ago she had a surgery that lasted an excruciating 7.5 hours, and she has been recovering brilliantly since. She explains, “I now feel like I can actually breathe more, as all I’d ever known before was a faint feeling. Surgeons have told me it will take up to a year to fully recover but I’m already enjoying my new second chance at life.”

And enjoy it, she is! Green finally ate her first meal since 2015—a bowl of Kellogg’s Rice Krispies—six days after having surgery. She explains, “My tastes before the
operation were completely off but after the surgery I could enjoy food again. I can’t wait to try more foods and enjoy eating.”

Like many who have Ehlers-Danlos syndrome, Green is passionate about helping and connecting with other people who have the condition. Now that she’s on the path to better health and wellness, Green’s new mission is to help educate people about the complications of EDS and artery compression.

If you have EDS or would like to learn more about it, the first organization to connect with should be the Ehlers-Danlos Society. Their website has a wealth of information and can put you in touch with support groups both in the United States and around the globe.

None of us starts the day thinking, “Oh, today I’m really going to really ruin my diet. I’m going to make poor choices, eat whenever I want, and devour however much I want.” Studies show that we all wake up trying to do right by our bodies—but sometimes (and sometimes more often than “sometimes”) we go astray.

When it comes to eating well, a little bit of planning goes a long way. Your body likes to be on a schedule. It wants to know when its next meals are. And the more you plan, the less you’ll be tempted by unhealthy options.

We’ve created an hourly food and drink schedule to help you to be successful at eating a healthy diet every day. Here are four tips that will help you get off on the right foot!

1. Be sure to schedule a meal every three to four hours. This will keep your blood sugar stable and keep your metabolism kicking all day long.

2. Try to eat balanced meals that combine protein, carbohydrates, and healthy fats. Meals with this perfect combination take your body longer to digest, which keeps your blood sugar stable—and you fuller longer.

3. Always stay hydrated. Drink water often, and keep yourself moving. Don’t let more than an hour go by without getting up and at least walking around a little.

4. Eat a “rotational diet.” Eating the same foods every day can leave you deficient in nutrients that other foods have. Try new foods and new recipes often.

Here’s an example of a perfect day of eating—with enough suggestions and options to keep your palate from getting bored.

6:00 a.m. to 7:00 a.m.

Wake your body up with water.

After a whole night without fluid, your body needs a chance to rehydrate. Don’t head for the coffee or teapot before you replace lost fluids. A bonus is that getting water back in your body will help you better absorb the nutrients in your breakfast. Since most vitamins are water soluble, rehydrating before you eat will help you be healthier.

Want an extra dose of goodness? Add lemon to your morning glass of H2O. The acidity in the lemon will help rebalance your belly and digestive tract by making it alkaline—which helps the “good” bacteria in your gut thrive.

8:00 a.m. to 9:00 a.m.

Eat breakfast.

You’ve often heard that breakfast is the most important meal of the day, but do you know why? It’s because it gets your metabolism and energy kicking after eight hours of fasting—hence the term “break-fasting.”

You don’t have to eat breakfast as soon as you open your eyes, but experts agree that you should eat within two hours of when you wake up. Be sure to choose nutritious, balanced meal options so that you can start the day off with lots of sustained energy.

Nutritionists recommend that your breakfast consist of at least 10 grams of protein along with complex carbohydrates and a little fat. Try to stay away from sugar and processed food. Steel-cut oatmeal with a slice of Canadian bacon is a great option, as is peanut butter with banana on whole wheat toast.

Do you normally just have a cup of coffee for breakfast? Studies show that doing this works against you and that skipping breakfast or eating a small one can increase your chances of being obese.

Try making a positive change (without ditching the coffee) by turning your morning cup of joe into a mocha milkshake. Mix it with milk, a scoop of protein powder, and 1 tablespoon of cocoa powder.

9 a.m. to 10 a.m.

Drink water.

You know that you’re supposed to have eight 8 ounce glasses of water a day, but not everyone knows it’s better not to drink all of them at once.

Sip a little bit throughout the day to stay fully hydrated.

10:30 a.m. to 11 a.m.

Eat a snack.

At about this time you should be getting a little bit hungry. Aim for having a small snack that totals about 100 calories and up to 10 grams of protein.

A cheese stick, an apple with a schmear of peanut butter, or a handful of nuts should keep you feeling satisfied until lunchtime.

11:30 a.m. to 12:30 p.m.

Take another drink of water (and maybe pop a vitamin).

Right about now is when you’ll probably be needing some more water.

Nutritionists suggest taking a multivitamin right before lunch because the B vitamins and some minerals help you use your carbs efficiently so that you have the greatest amount of energy after you eat.

1:00 p.m. to 2:00 p.m.

Eat lunch.

With so many options, lunch can be the trickiest meal of the day to plan well. Be sure to keep in mind that the balanced meal is the healthiest meal. Try to add as many colored greens and veggies to your lunch as you can. This will keep the calories down and the nutritional content high.

Salads are always great options, so long as you stick with dark, leafy greens, bright veggies (like tomatoes, carrots, cucumbers, or peppers), lean protein (grilled chicken, shrimp, turkey, or beans), and some good fat (like avocados or nuts). Be sure to choose a salad dressing that’s lower in fat and preservative free.

Like sandwiches better? Not a problem! Opt for whole grain bread and lean protein (like turkey, chicken, or roast beef), and add lettuce, tomato, and a low fat dressing or condiment. Steer clear of the unhealthy sides that are served along with many sandwiches, such as potato salad, macaroni salad, chips, or fries.

2:00 p.m.

Sip water.

Keep your consumption of liquid constant by drinking some water right now!

This doesn’t just help you get your day’s worth of water. Keeping your body hydrated will avoid confusing hunger pangs later in the afternoon.

4:00 p.m. to 4:30 p.m.

Have an afternoon snack.

This part of the day is when energy dips and people tend to crave carbs the most. Your afternoon snack should consist of a healthy mix of both carbs and protein.

Try Greek yogurt with a little honey and berries, some unprocessed cereal and milk, or even a banana with a tablespoon of nut butter.

7:00 pm to 7:30 p.m.

Eat dinner.

With dinner, your “perfect day of eating” is almost complete! Nutritionists suggest that dinners consist of 50 percent vegetables, some lean protein, a bit of good fat, and fewer starchy carbs than you’re probably used to (a good portion size is a half cup of rice or beans).

For protein, experts love options like grilled fish, turkey meatballs, lean beef (flank, sirloin, or filet), or baked chicken. As an interesting side note, studies have shown that people who have a bowl of soup before their main meal end up eating less overall.

Low-fat, broth-based soup like miso, gazpacho, or minestrone are great choices.

9:00 p.m. to 9:30 p.m.

Eat dessert.

You don’t have to have dessert, but if you’re craving a little something sweet or a bedtime snack, just try to keep your choice on the healthier, unprocessed side.

Fruit drizzled with honey or chocolate, low fat pudding, two or three small biscuits, or a slice of cheese with a little jam are perfect.

10:30 p.m. to 11 p.m.

Drink water before bed.

Just before you go to bed, drink one last glass of water to round out the day and toast to a job well done!

Get lots of sleep to wake up refreshed and ready to start again tomorrow. You did it!

It’s a hot summer afternoon, and suddenly you’re dying for a banana split with chocolate sauce dripping down the sides. Wouldn’t it be great to be able to justify giving in to your craving because your body actually needs an ice cream sundae? Like, if you don’t eat it, you’d be causing your body harm—meaning you have an obligation to eat that ice cream.

We’re not recommending that you indulge all your crazy cravings, but it is possible that your intense desire might be your body trying to tell you something! And you may want to listen.

Studies done by the Academy of Nutrition and Dietetics have shown that extreme desires to eat certain foods can often be blamed on nutritional inadequacies. For example, when you’re craving chocolate, it’s not the actual chocolate that your body wants—but some of the micronutrients in the chocolate.

Here’s a list of the most common food cravings and what they may mean for you. Learn what your body is truly asking for—and how you might give it what it needs.

Chocolate

It probably doesn’t surprise you that chocolate is the most commonly reported craving in the U.S. But did you know that this craving is associated with a mineral that a lot of us are deficient in? That nutrient would be magnesium! Less than 30 percent of adults living in the U.S. get the recommended dietary allowance (RDA) of magnesium.

Ever wonder why you feel so relaxed and happy after eating chocolate? Chocolate is full of magnesium—the super important micronutrient that’s often called the “relaxation mineral.” It’s needed for more than 300 enzyme reactions in the body, which translates to thousands of biochemical reactions. This includes things like muscle contraction, blood coagulation, nerve transmission, and energy production. Oh, and it also helps you relax.

Don’t have enough magnesium in your body? You could be feeling anxious, irritable, and unable to sleep. You might notice a facial tic and/or muscle pain, and your blood pressure may be on the rise too. Cacao contains large amounts of magnesium, and people who are deficient in it feel slightly better after eating it.

As delicious and satisfying as your hot chocolate may be, however, it should be noted that a product has to contain more than 75% cacao to provide the benefits of magnesium.

There are other less calorie dense (and still nutritious) sources of magnesium, such as fish, beans, dark leafy greens, and blackstrap molasses. Daily consumption of these foods can help you get some magnesium back in your body (and get your chocolate cravings under control!)

Bread and Pasta

Does your mother’s homemade garlic bread have your mouth watering? Can’t get a big bowl of rigatoni out of your mind? Your blood sugar may be taking a nosedive, or you may be deficient in chromium or nitrogen.

If you haven’t eaten in a while, your body may be giving you a little nudge that things are about to go nuts if you don’t eat soon. Carbohydrates provide your body with an easily digestible form of energy that can boost your blood sugar quickly, and your body knows that.

If your blood sugar is all over the place, a deficiency in the nutrient chromium may be to blame. Since it’s responsible for stabilizing your blood sugar, if your body is low in it, you’ll crave a way to boost it.

Not having blood sugar issues but still craving carbs? A nitrogen deficiency may be to blame. The role of this micro
nutrient is to be a protein building block. Your body uses nitrogen to build and strengthen muscles, skin, blood, hair, and DNA.

It’s also really important in the making of new cells (i.e., growing and healing). Instead of opting for high fat, dense carbohydrates, try choosing whole grains, unprocessed foods, and foods that are high protein, such as lean meats, nuts, beans, poultry, and fish.

Sugary Foods

Guess what’s next on the list? You guessed it! Sugary foods. Donuts, ice cream, candy, cakes, and soft drinks…if you want sugar, any (or all) of these may be on your “gotta have” list.

Unfortunately, as common as this craving is, the reason for it is quite complex, as there are a slew of nutrient deficiencies and other factors that may be to blame. The top five micronutrients that you may be low in if you’re craving sugar are: chromium, carbon, sulfur, phosphorus, and tryptophan.

Chromium helps regulate your blood sugar (it’s found in grapes, cheese, broccoli, and chicken). Sulfur helps remove toxin from your body (find it in dairy, eggs, garlic, and cruciferous veggies). Carbon helps your body get energy (fresh fruit is a good source). Phosphorus helps keep your bones and muscles healthy (look for it in fish, eggs, dairy, nuts, beef). Tryptophan helps to regulate your body’s serotonin (good sources are cheese, turkey, sweet potatoes, and spinach).

If you crave sugar often, try to incorporate more of these nutritious foods in your daily meals. Something to keep in mind is that nutritional deficiency may not be the only reason that you’re craving sugar. Low blood sugar (not chromium related) and dehydration may trigger a sugar craving response as well.

Coffee

We’re not talking about your first-thing-when-you-wake-up-gotta-have-a-caffeine-fix type of coffee craving (because don’t we all have that?) If you typically crave the taste of coffee, you may not be just a café connoisseur. You may also be in need of any or all of these nutrients: phosphorous, sulfur, sodium, or iron.

In the case of phosphorous and iron deficiencies, the intense need for coffee usually signifies that you’re looking for a boost of energy that these minerals would normally provide.

If your obsession with your corner coffee shop is bordering on ridiculous, try increasing your intake of fish, eggs, dairy, spinach, fruits and veggies high in vitamin C, and/or oysters, and see if your craving starts to subside.

Fried Foods/Cheese

You may be needing a little extra fat in your diet (or just a bit of comfort via comfort food), but often a craving for fatty snacks indicates that your body needs more calcium.

This nutrient is responsible for healthy teeth and bone development, blood clotting, moving muscles, releasing hormones, and keeping a normal heartbeat.

Milk and products that contain it are great sources of calcium, but you don’t have to eat dairy to get your daily dose. Calcium can also be found in kale, legumes, broccoli, sardines, and turnip greens.

Stuff That’s Not Food

Are you dying to chow down on something unusual, like ice, ashes, or chalk? This is actually not that weird. It is known as pica and is characterized as an intense desire to eat non–foodstuff.

Kids and pregnant women seem to report higher incidences of it. Many pica cravings are due to low level mineral deficiencies, especially iron.

Studies of people with pica showed that most who craved ice, dirt, or clay were anemic. Another study found that soap cravings indicated both iron and zinc deficiencies. If you’re having pica cravings, it would be helpful to get your iron (and other micronutrient levels) checked.

If You Have No Idea What You’re Craving

If you’re hungry and you’re not sure why…you actually may be thirsty! The same part of your brain that controls hunger also controls thirst. So sometimes when you think that you’re hungry, you may need to hydrate instead of eat.

The best thing to do when you start feeling hungry (when there’s no good reason that you should be) is to try drinking a glass of water. Then wait 15 to 20 minutes and see if your hunger goes away.

You know that too much sugar is bad for you and that trans fats wreak havoc on your arteries. You also know that if you eat a lot of salt, your heart will suffer. But did you know that there are other things that are added to food that don’t “do your body good”?

You may have read (and skipped right over) these ingredients on nutrition labels, not spending a lot of time wondering to yourself, “what the heck could this be?” Unfortunately, when it comes to food additives, what you don’t know (or are ignoring) may be hurting you.
The side effects that you might experience can range from something as benign as a mild headache to as severe as a cancerous tumor. The key is to be aware and avoid (or limit) consuming them as much as possible. Here are the additives that are the worst for you.

Acesulfame K

Acesulfame potassium (also known as acesulfame K) is an artificial sweetener much like others on the market. It tastes 200 times sweeter than sugar. It’s used in a number of foods, including diet soda, baked goods, sugar-free gum, and fruit juices.

Unfortunately, studies have shown that it may potentially cause cancer and negatively affect the thyroid. The Center for Science in the Public Interest warns people to avoid it. Pregnant? You really want to ditch it—at least until you give birth.
A study published in PLOS ONE in 2013 reported that drinking artificially sweetened soda during pregnancy may increase the risk of asthma and allergies in children.

Food Coloring

What could possibly be bad about a little fake color added to your food? A whole lot. Studies show that some artificial dyes have been found to cause thyroid, lymph, and kidney tumors; cause chromosomal damage; and spur lymphocytic lymphomas.

The good news is that 17 of 24 synthetic dyes have been banned from use in American foods; the bad news is that seven still remain. Some foods are colored with naturally derived substances like beta-carotene and carmine, but many that are petroleum derived are still being added.
Which ones are the worst? Red #3 (found in candy, baked goods, and desserts) has been associated with cancer in animal studies. Red #40 (found in drinks, desserts, candy, and pet food) causes allergy-like reactions. Yellow #5 (aka tartrazine) and Yellow #6 (found in breakfast cereals, soda, gelatin, popsicles, and frosting) cause hypersensitivity and hyperactivity in children and adrenal gland and kidney tumors in animals.

Monosodium Glutamate

Monosodium glutamate (MSG) is a chemical preservative and flavor enhancer that can be found in practically every aisle of the supermarket. More than 40 different forms are added to foods like potato chips, processed snacks, canned soup, fast food, salad dressing, sausages, and packaged rice mixes.

You may not always recognize MSG on a label because it often gets hidden in foods under a different name. Be sure to look for these too: maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, or yeast extract.

The U.S. Food and Drug Administration (FDA) has reported so many reactions to MSG that the side effects of consuming it have earned their own name: MSG symptom complex. People who suffer from it report headaches, flushing, sweating, chest pain, nausea, tightness in the chest, rapid heartbeat, and facial pressure after consuming MSG.

Sodium Nitrate and Sodium Nitrites

Both these chemicals are salts that are added to meats to prevent bacterial growth and food spoilage. They not only act as preservatives but also give food a red or pink color. Sodium nitrate and nitrite are most often added to processed meats, including hot dogs, ham, bacon, kielbasa, and luncheon meats.

According to the Center for Science in the Public Interest, eating foods that are high in nitrates and nitrites can increase your risk of cancer, brain tumors, leukemia, and nose and throat tumors.

Chemical Antioxidants

Butylated hydroxyanisole (BHA), propyl gallate, and tert-butylhydroquinone (TBHQ) are three chemical antioxidant food additives that contain oil and fat to keep food from spoiling and to preserve storage life.

You can find these three (or some combination of them) in foods like vegetable oil, chicken soup base, potato chips, fried foods, and some meat products. The Center for Science in the Public Interest warns that these chemical antioxidants may be associated with cancer and recommends that you limit your consumption of foods containing them.

Aspartame

Aspartame (also known by its packaging design as “the little blue packet”) is a common artificial sweetener found in more than 6,000 products. It’s super controversial and has been studied extensively over the past 30 years.

Although the FDA approved its use in the 1980s, the Center for Science in the Public Interest has offered numerous studies that show issues related to the consumption of this product. There are 92 known side effects associated with aspartame use, with the most common being headache, dizziness, change of mood, nausea, change in vision, vomiting, abdominal pain, and memory loss.
Aspartame can be found in foods like diet soda, sugarless chewing gum, pudding, yogurt, salad dressing, fruit drinks, and cereal.