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If you have ever struggled with cravings and binge eating then this video is a must watch! Liliana Partida explains the science behind cravings and how to stop them for good. Her Easy Weight Loss Bootcamp www.healthbootcamps.com/weightloss is designed with a meal plan to help you beat cravings and lose weight effortlessly.
Liliana Partida has been in the health and fitness industry for over 25 years. She began her career early in life with a focus in fitness and sports, and in the track and field category, won the 400 meter run California State Championship in 1978. These formative years contributed to her future academic and professional pursuits in the healthy lifestyle and fitness industries.
After graduating with a major in physical education and a minor in psychology at Yuba College, she developed and co-owned one of the most successful all women’s health clubs in San Rafael, California followed with a similar project in Los Angeles before pursuing international opportunities in fitness and health club developments. Certified by the Aerobics and Fitness Association of America, American Council on Exercise, and the Institute of Aerobic Research, she has been active in training development programs for fitness instructors throughout the United States. Lectures and guest speaking programs on nutrition and weight loss have been presented in the United States, Mexico, Spain, Switzerland, Indonesia, Singapore, and Malaysia. As Staff Nutritionist at Center For New Medicine, she presents on-going educational programs on Nutrition, Metabolic Syndrome, Weight Loss, Diabetes and Cancer.
With over 25 years of professional experience, continuing education, and advanced certifications, I have developed a total body, anti-aging, disease prevention, and optimal health program designed to empower participants to improve their overall immune system, health and appearance. Integrating leading research, advanced diagnostic technologies with science based nutritional guidelines; it is pleasure to share this body of work with individuals seeking a nutrition program that will contribute to a lifetime of good health.
Education and Certifications
Ms. Partida is certified in Nutritional Microscopy, Clinical Nutrition, Advanced Bio Energetic Testing, Kinesiology, and Destination Coaching and is continually involved with on-going research in nutrition and diagnostic technologies. She has also completed courses in weight loss resistance, detoxification, stress management, age management, functional blood chemistry, homeopathy, Reiki, tai chi, and meditation.
- Graduated from Yuba College, California in 1973
- Certified Aerobic and exercise specialist from Institute of Aerobic Research, Dallas, Texas
- Certified Personal Trainer with ACE, the American Council on Exercise
- Certified Kick-boxing Instructor AFAA, Aerobics and Fitness Association of America
- Certified Nutritional Microscopist with Plan It Health, San Diego, California
- Certified Nutritionist – Institute of Healing Arts, Encinitas, California
- Certified Bio-Meridian and Advanced Bio-Energetic Specialist, Biomeridian International, Utah
- Certified Meditation and Stress Management – Brahma Kumars Association, Seal Beach, California
- Destination Coaching, Telos Center, Yorba Linda, California
This is auto-generated and may have mistakes. Please listen to the interview for accuracy.
[00:01] REENA JADHAV: Hey everyone it’s Reena Jadhav with the health bootcamps and live longer podcast and today we have Liliana Partida telling us how to beat those god-awful cravings that absolutely derail every one of us from our intentions of getting our health back and losing all that awful weight. Liliana how do we get those cravings under control.
[00:24] LILIANA PARTIDA: Well Reena that is the million dollar question because we’re so there are so many aspects and so let’s just start out with the first one and that’s maintaining blood sugar levels. Now I always tell everyone there’s no inner enemy in regards of sabotage there’s what and I tell patients even willpower really is something we want to rely on we want to rely on chemistry power. And so often times when people have hypoglycemia the blood sugar is going up and down and then when it gets down there looking for carbohydrates or cravings that are going to accommodate that instant energy. So how do we set up the menu plan is that we have an adequate amount of protein, an adequate amount of fat that should stabilize your blood sugar. And then very small carbohydrate so we don’t get these big dips ups and down and so that’s the first thing we’re going to do is really work on stabilizing glucose levels. And I will guarantee you within a week you will not have any cravings if you stick with the plan that we have organized for you as far as moderate protein, low carbohydrate and higher in the fat apartment. Now the other thing is always just knowing that cravings are based on emotions as well and so I tell every patient that when you really pay attention am I really hungry or I might just bored or upset or stressed out. And so everybody knows hunger feels like it’s that kind of knowing, my stomach is going to eat me if I don’t eat food right now and also to as I just feel like having something I don’t really want food but I just want a little treat. And so I would always say you know just check in with yourself and ask yourself to how to have I, not my personal needs that I’m looking for to this cookie or these chips or these foods that really are not really on my list. And those are cravings because in all honesty when your blood sugar is stable you should be full for a minimum of three hours and then usually at the fourth hour the three hours plus, you’re going to get a signal that says hey it’s time to eat again. And so when we get that signal we want to kind of avoid that I need to go pick up some more calories and unlock that thing and use those calories so that we can lose some of the excesses. And so that will only happen if you take your meals and spread them out between four and five hours between each meal so we have an opportunity to access that fat for fuel and we make these type a protein from our fat that can actually facilitate good brain function and also energy. So that would our goal is not to try to eat too soon in regard to the timing. Now for a lot of patients out their clients that are on this protocol, you have an insulin resistance of blood sugar issues you are going to get hungry in two and a half hours. Because your body’s not shoveling your foods into the cell wall to give you energy but let me just assure you that about after three to four-five days into it, you’re going to start getting a different experience than the first couple days you may feel a little kind of like a little light-headed or your cravings are like I missed those foods. But I guarantee if you just go through a couple of days you are going to stabilize and your blood sugar is going to have good chemistry and when we have good chemistry we are not craving you know food. So back to the emotional craving so for example, we have a dopamine center where it’s what I call our pleasure center and so our brain is always gauging how happy we are or that is what we call our happy hormones. And so if in fact, we’re under stress, we have anxiety or depression or we are overwhelmed, we are going to produce chemistry and often it’ll be cortisol. Cortisol is a hormone that stimulates the body in the mindset of fight or right or what’s going to happen. Our bodies are going to literally dump glucose that it has stored in our muscle fiber and put in the bloodstream so that we can have instant energy but in most often we are just at our computer, trying to get home, and into our next appointment so we really are not going to use that fright right energy. So what happens is that you’ve got cortisol in the system which is the storage hormone that means that when you eat your next meal you’re going to take those calories then you’re going to put it directly onto your belly. Because you have four times the receptor sites of cortisol on your stomach than in any other part of your body and unfortunately that’s going to be creating more bad estrogens because your belly fat produces bad estrogen so we don’t want that as well. And so our goal is to create good stable blood sugar at the same time our goal is to eliminate food sensitivity because remember food sensitivity is an addiction and our bodies we think that required it make it feel good. Like, for example, let’s talk about dairy. Dairy has casing morphine in it; it makes my brain very happy gluten morphine makes my brain very happy. So our bodies are used to these kinds of foods and so, of course, they can be an addictive nature to that as well so we want to say one thing because I want to make sure that I’m eating stable foods to create good blood sugar stability so that I don’t have chemicals up and down. And my emotions I can say to myself you know I’m not really hungry, I’m just bored or stressed so instead of doing nothing let me get the exercise, let me go take a hot bath, let me connect with nature, let me call my girlfriend up, let me have a good laugh. Because we’re always reaching for foods that are going to be based on our emotions and again when you have a lot of stress you going to go for salty crunchy foods because you’re going to be overstimulating the adrenal glands and it is going to look for salt. If we feel like we need love we’re going to go for cheese and ice cream right because it’s got all of that casing morphine mama somebody gives me some love and if we feel like we have been duped, you are going to want chocolate again it’s all of that nice to the brain. And you got the magnesium in there and so again it’s got logline that makes you really happy so I always say pay attention to what you are reaching for in regards to how you feel and say okay instead of using that food that will never really meet my emotional needs. Let me go do something that will actually put some money in my bank account as far as getting me to my next place.
[06:50] REENA JADHAV: Fascinating so what does it say that I reach for chocolate all day long when I’m not in my willpower, in my control. So that’s very fascinating and I love the fact that you brought that up because I think to a large extent we forget that our cravings really do break into either chemical and you’re going to fix that through at the meal plan that you’ve designed so that the cravings will go away. Just everyone keep in mind it’ll take at least three days four days for your body to settle in so you’ll still have to deal with the cravings for the first few days. There’s another aspect of cravings which as you Liliana have now brought up are emotional and it could be anything from as you said boredom to anger, to sadness, to stress. And I’ve experienced every one of those emotions in my journey and one of the things that I realized was that I for me because I had lost so much weight and I had to put my weight back on. My brain has now equated volume of food as being like mandatory like I need to eat this much food now, of course, I put all my weight back on and I’m a healthy weight now and if I keep eating the way I have been eating I’m going to completely be in Lillian’s weight loss bootcamp.
[08:10] LILIANA PARTIDA: You know Reena one of the thing I just want to clarify is that chocolate in it on itself can be actually great. It could be very much medicinal because it does have the magnesium and the cyanine and the vanillin but of course, we’re looking at the rock of count. And in the shakes, I have that because we’re going to look what we want to appease the emotional mindset as well so we want to build in all the players. All the players are the flavors ayurvedically so that the brain chemistry is going oh yeah I got everything I need so what else is left right?
[08:42] REENA JADHAV: Absolutely. So one of the things that worked for me when I realized that Oh my God I am having these cravings that I am not able to control them but it is because the underlining factors are just so subconscious and so emotionally charged. I started keeping a diary and every time I would go into that pantry and I had a little bit of joke with my family like getting into the pantry and never leave, it became a little bit of a joke because I started taking my diary and I would sit there and write. Ok what am I feeling, why am I eating, why a, I reaching for that chocolate when I am so full, why am I shoving all these cashews and macadamias which are so high fat when I am really now hungry; instead of what’s going on and the diary became so helpful to me as a way for me to kind of bring out everything that I was feeling and then that would distract me and I would feel better and I would leave the pantry without having shoved food into my face. So we are giving you the few journals for 30 days so make sure you print it, download it, it’s completely free to you. If you, of course, want to buy the book there is a link to the purchase of full cost on Amazon but we are giving to you for free for 30 days, print it and use it. So initially if you have these cravings just start writing the moment you have the cravings, open the journal and start writing what am I thinking, why am I craving it and you know what you might actually end up dealing with some issues that might have been deeply hidden down below and it might help bring some of those things out as well. Because what I feel Liliana and tell us if you have experienced this too that whenever I have gone through any kind of a program, all these emotions suddenly bubble up too.
[10:24] LILIANA PARTIDA: Absolutely you brought up the food drilling. Now we know statistically that people do food journal actually are 50% more successful at reaching their goal. So it is actually very important because it makes you become very mindful I mean this to the extent let’s just say for example they go off track and everybody will nobody is going to be perfect. This is not about perfection it is about creating a lifestyle for a lifetime and so again what are they going to feel when they go off track? Are they going to be bloaty and gassy when they can mark that down they can start to say, “Oh my gosh I am eating this great health food but every time I eat it I am getting diarrhea, I am getting bloated or I am getting gassy.” Then after a while, you just have to say ok listen your body is speaking to you it is saying this is not your friend. So it is very important that they do have some accountability to themselves in regards to this is what I am eating and this is how I am feeling and also shutting down some emotional things in regards to how they are being successful. They drink water today, they met their goals, and they had a good bowel function and they exercised because it is not just about what we did wrong, also we want an impact with giving yourself a pat on the back. Every time I exercise, I walk out of the gym and say a good girl who is going to be my best coach but me right so again you want to kind of start changing that mindset is that nobody is responsible except for myself, for my health and my happiness and it begins with my wellness.
[11:55] REENA JADHAV: Of course, we hope to see you on Liliana’s weight loss bootcamp. Take care bye.
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