Author Archives: Greg Boudonck

11 Tips To Overcome Unhealthy Food Cravings

You want to be consistent with your diet but those darn cravings…

Willpower is what many people say, but would it really be that bad if I just ate that small chocolate chip cookie, piece of cherry pie or sip on a glass of cola?

Stop already!

You are giving those unhealthy cravings power.

You can overcome! And I am going to give you 11 tips how to battle against those unhealthy food cravings.

Yes, willpower is important, but understanding why you are getting those cravings can also help you overcome them.

Use these tips and watch the unhealthy cravings die.

Overcome Tip #1: Don’t Skip Meals and Eat Real Food

At each and every meal, eat foods high in fat and protein. Make sure you are satisfied. And keep items such as nuts and seeds with you to eat if you feel any type of craving coming on.

What you will discover is that you will start craving what you eat. Studies have shown that as a person eats healthy items, their cravings change to healthy ones.

Overcome Tip #2: Destroy The Bad

Some people may tell you to go through your cupboards and throw away anything that could be considered unhealthy.

I want to take it one step further.

Destroy it!

Drench the cookies in water. Melt that sugar filled ice cream.

Do you understand why?

Yes, you could just throw it in the trash but by destroying it, you are building confidence in yourself. You are taking power from the unhealthy craving and putting the power into your well being.

Overcome Tip #3: Distract The Mindset

I will not tell you that unhealthy cravings will just magically go away. But when you recognize that craving is “peeking from the closet,” distract it. A great way to distract an unhealthy craving is by drinking a full glass of water.

It works!

Overcome Tip #4: Fight Stress

Stress is a leading factor for humans giving in to unhealthy cravings.

So you need to fight the stress.

What is stressing you? Find ways to fight that stress:

  • Meditate
  • Yoga
  • Connect with your supportive friends
  • Laugh more
  • Cut down on caffeine
  • Etc…

Overcome Tip #5: Sleep Properly

Improper sleep can lead to giving in to unhealthy cravings. You should try to go to bed and arise at the same time every day. Also, make sure you have a comfortable mattress and pillow. Make sure your bedroom is optimal for good sleep (low light and noise).

Overcome Tip #6: Eliminate All Sugars

This is the most difficult but also will be the most satisfying. Everything that has refined sugars, sodas, fruit juices, and artificial sweeteners must be eliminated.

You may ask why the artificial sweeteners…

Because they will just fuel an addiction to sweetened items.

Overcome Tip #7: Take A Nap

Fatigue can play a role in unhealthy cravings. If you feel that craving coming on while you also feel slightly tired, simply take a short nap. The odds are good that when you awaken you won’t have the craving and you will feel energized.

Overcome Tip #8: Don’t Go Shopping Hungry

You really should know by now how shopping hungry is bad, but I must state it again.

If you are trying to defeat unhealthy cravings, shopping hungry is like asking a newly recovering alcoholic to go into the bar with a $20 bill and telling them they should drink something good for them.

Good luck with that!

Make sure and eat a protein filled meal before you go shopping and you will be better prepared to skip the unhealthy food items.

Overcome Tip #9: Craving – Exercise

Whenever a craving comes upon you, make a choice to overcome it with exercise:

  • Walk
  • Jog
  • Crunches
  • Bicycle
  • Etc…

Just turn the craving into the time to exercise.

Overcome Tip #10: Brush Your Teeth

Both the fresh feeling and the fact you won’t want to damage your newly brushed teeth can be a huge way to overcome unhealthy cravings.

If you feel a craving coming on, brush it away.

Overcome Tip #11: Supplement The Cravings Away

Certain supplements can knock unhealthy cravings for a loop. Vitamin D and Omega 3s are great supplements to erase unhealthy cravings.

I highly recommend the Deep Ocean Krill Oil.

Conclusion

So what are you craving?

If it is a healthy craving, go for it!

If it is unhealthy, follow the tips and you will overcome.

I have faith in you.

Thank you for stopping by and please share this with your friends. Let’s help all overcome unhealthy cravings.

Do You Need D? Signs You Are Vitamin D Deficient

Our bodies need Vitamin D, but so many of us are not getting enough.

Sitting behind desks and eating snacks and foods that are not supplying our system with the nutrition our body requires is, sorry to be so blunt, killing us quickly.

Maybe you are optimal weight and assume you are healthy, but there are signs your system provides that will tell you to get some D… Vitamin D.

Where do you get Vitamin D?

Let me be clear, there are very few foods that provide Vitamin D. Now there are some cereals that manufacturers claim there is Vitamin D added, but I suggest you look at the other ingredients in those cereals. You will probably find added sugars, preservatives and possibly GMOs.

Some of the primary foods that supply Vitamin D are:

  • Fatty fish like tuna, salmon, mackerel, etc…
  • Beef liver – How many of you eat that?
  • Cheese
  • Egg yolks

But the best way to get your Vitamin D is not from something you ingest, it is from the sun.

Yes, the sun’s rays entering our skin create a process in which our system naturally manufactures Vitamin D.

You need sunlight!

I know that many people are probably suffering from Vitamin D deficiency and do not even realize it.

  • People who work night shift and sleep during the day.
  • Office workers.
  • Etc…

Another fact is the paranoia that people have of cancer from the sun.

Okay, I will not argue that the sun can also damage you, but only if you overdo your sunlight exposure. Just like nearly anything, you have to be wise and use common sense.

Use sun protection… Yes, your body will still manufacture Vitamin D if you have sunscreen on your skin.

Just make a plan to get out in the sun and get your D.

How do you know if you are short on Vitamin D?

Your body and your brain will give you signs telling you to get Vitamin D. But you need to know what those signs are.

I am going to tell you various signs that your system may be giving you that you need some D. Do know that I am not a medical doctor, so you should seek your Doctor’s advice too.

Weakness in muscles

If you notice that your muscles are not showing the strength they did previously, it could be a sign that your low on Vitamin D.

Remember that if it feels serious, you need to see a Doctor.

Age

Studies have shown that once you hit 50, the body does not manufacture Vitamin D as sufficiently as it did when you were younger.

Once you hit that age, you need to be proactive and get Vitamin D by eating properly.

One product I would highly recommend is the Blu-Lina Organic Spirulina to get more Vitamin D in your system.

Pain in your bones

Now this could be serious, so I do suggest you see a Doctor, but having pain in your bones can be a sign that you are deficient in Vitamin D.

Low energy levels and tiredness

If you find yourself constantly tired and you have low energy levels, you just may be low in Vitamin D.

Moody

Scientists have found that Vitamin D affects serotonin levels in our brains. If you are feeling grouchy often, it might be a low D level.

Get some dose of sunlight and be happy.

Hypertension and high blood pressure

Again, it is a good idea to seek professional medical opinions, but studies have also shown a direct link with hypertension and low Vitamin D levels.

Psoriasis

It’s true! Dandruff can be a sign that you are deficient of Vitamin D.

While that isn’t the only cause of psoriasis, the Mayo Clinic claims that getting more Vitamin D can greatly help people with psoriasis.

Depression

In areas of the world where the sun doesn’t shine for long hours during certain seasons, depression is a huge problem. Suicide rates are higher and other depression related problems.

If depression is an issue, you probably need more Vitamin D.

Conclusion

Vitamin D plays a huge role in our overall health. It can help our immune system, cardiovascular system and many other areas of our health.

So I suggest you proactively seek as much Vitamin D as you can. Get out in the sun more and remember that Blu-Lina Organic Spirulina is a great source of D too.

Also, this supplement formula by the noble prize winning Dr. Dwight McKee has Vitamin D with Vitamin K. Vitamin K helps absorb the D for optimal performance:.

Do you have any questions?

Just ask below and will you please share this with others so they can get their D.

Thank you and have a safe and healthy day!

It Doesn’t Take Motivation To Exercise

You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” Michael Phelps

Try as hard as I might, I do not have the power to motivate you to exercise.

I wish I did…

But the fact is, you have to motivate yourself. Actually, you don’t need motivation, you need to develop it as a natural routine, like brushing your teeth.

I know it can be difficult at times. There is always an excuse not to exercise, so you have to look close at the benefits.

In this post, I am going to share some great motivational techniques to help you exercise.

Tricks When Motivation Is Running Low

If you rely on motivation you can never have a life of exercise. Motivation wears thin but firewall yourself from excuses

But these tricks can get you through rough patches…

Keep Your Exercise Gear In Plain Sight

If you crawl out of bed and see your running shoes and workout clothing as well as other exercise gear staring you in the face, you are more apt to (as Nike says) Just Do It!

As a busy entrepreneur myself, I know how easy it is to have our minds on other tasks. But the visual reminder to exercise will bring us back to reality.

Keep A Journal About Your Exercise Routines

It seems that when we write down our experiences and progress, we are compelled to keep the “book” going.

And who knows, maybe it can be a published book in the future.

A Written Commitment

There have been studies that show when a person signs a commitment to follow through on something (in front of friends), they are more inclined to carry through with that commitment.

If you really want to drive yourself even harder, have a penalty such as you give $5 for every exercise session you miss.

That seems too light; make it a $20 penalty.

A Dedicated Partner

It always helps to find a person who has similar exercise goals. When 1 person is feeling a lack of motivation, the other person can push them into the groove.

Set a time and a place and you will soon discover that your motivating factor also includes not letting your friend down.

Music

Get that great workout music playlist and set your ipod up for that daily exercise routine. The right music can have you wanting to keep exercising even when you should be getting ready to go to the office.

Try This App

I have never used it myself but there are people who swear by the app Zombies, Run. It is a game that forces you to exercise to escape the zombies and fulfill missions.

You know, after looking at this crazy app, I may have to give it a try. You can too; just click here.

A Time Machine

While technology has made life easier in many ways, it has also made the world obese in a whole lot of ways.

People don’t realize that just by turning off some of the devices or not using them, we will be exercising.

  • Rake the leaves with an old fashioned rake.
  • Vacuum the floor with the Kirby instead of letting that little robot do it.
  • Open the garage door by hand.
  • Get off the couch to turn the television channel.
  • Etc…

Just consider what is keeping you from moving and stop using it.

Make An Exercise Plan

I know that for the majority of us, we live by a plan book daily. So it only makes sense to plan your exercise and fit it into all your other plans.

Hire A Personal Trainer

Sometimes we just need a coach… a trainer to push us down the right direction. Just having that person giving us that nudge will do wonders.

By the way, I do train. So if this is the motivation you need, just contact me and I will help you get in the workout routine.

Conclusion

I hope this post helped “fire you up”. I know it pumped me up, so I think I will go for a jog. What are your exercise plans?

Thanks for stopping in and please share this with your social friends.

Discipline is choosing between what you want now and what you want most

Make Time For Exercise

While our time is a precious substance, our health is even more important. It saddens me whenever someone says they do not have time to exercise.

I have discovered that we can make time no matter what to add some exercise to our day.

We must remember that by exercising, eating properly and supplementing the nutrients we are not receiving consistently, we are giving ourselves more time.

I have decided to post several methods to make time for exercise.

#1: During Kid’s Activities

So you have to take the kid’s to an activity and wait for them to finish. Why not use the time to walk? Walking is great exercise. Just make sure and wear comfortable walking shoes.

So while the other parents are sitting in the bleachers, you can be walking the sidelines.

#2: Add Exercise To Your Calendar

We manage to fit many things into our calendar that others would see as seemingly unimportant. So it just makes good sense that you add a simple ½ hour of exercise to your calendar on a daily basis.

I know that for many business people, their calendar is their entrepreneur bible… So follow it!

#3: Get Up Earlier

I have found that an early morning exercise makes a day flow smoother. So just set your alarm earlier and do your work out early.

#4: Make Those Family Outings Exercise Friendly

Instead of going to the movies, why not go on a hiking trip? Go for a family bicycle ride or play Frisbee.

Just use that creative mind to find family fun that is also exercise friendly.

#5: Make Television Time Exercise Time

I am not telling you to turn off your favorite show but why not commit to exercise while the show is playing?

There are many exercises you can do while watching your show:

  • Crunches
  • Squats
  • Run in place
  • Lunges
  • and invest in, and use resistance bands

#6: While Working

If possible, do not just sit at that desk all day. Try just getting up and walking paces while you are talking on the phone. Do pushups against the wall or squats.

Again, just use creative thought and find ways to exercise while working.

#7: Dance

Dance is a great exercise; dance with the kids, dance with your spouse or just dance by yourself.

#8: Delegate For Exercise Time

One of the top tips for business leaders and entrepreneurs is learning how to delegate. I believe this tip is also relevant in this situation. If you need the time to exercise, delegate a few of the tasks you have to make time.

The kids can surely wash dishes or do laundry. I bet your spouse will make dinner if you ask.

#9: Offer To Do The Active Household Tasks

Raking leaves, mowing the lawn, etc… These are all active household tasks that exercise your muscles. Choose to trade with the member of the family. You go rake the leaves while they do laundry.

Another great tip that fits here is to have a garden. Managing a garden is exercise, plus you get some healthy edibles from it.

#10: Invest In Some Work Out DVDs

Sometimes motivation is the main reason people don’t exercise. For many people, popping in a DVD for exercise helps give motivational support. Not to mention, we want to get our money’s worth.

#11: Use An Exercise Commute

While it may not be possible for all, if you can leave the car at home and

  • Bike
  • Subway
  • Train
  • Bus
  • or even Walk

to work, you will be getting good exercise.

#12: Don’t Use Some Of The Technology

Technology has helped us, but has also made us lazier and fatter.

Instead of having that vacuum cleaner do it for you, why not push one yourself?

The snow blower is great but shoveling that snow is a great work out.

Do you really need to ride on the lawnmower? Try pushing one instead and if you really want a great workout, get one of those motor-less lawn mowers.

Conclusion

Time should not become an excuse not to exercise. You CAN find the time! Just motivate yourself and remember that you will have more time if you exercise.

Thank you and will you please share this with your social friends? They may need exercise time too.

No Gym, No Problem

I have noticed that me people assume they have to pay for a gym membership to be able to get into shape and lose weight.

While being a member of a gym is not a terrible idea, it should not be mandatory. We must know how to exercise without a gym. You just never know:

  • The weather may be bad
  • The vehicle may be in the shop
  • The gym may be closed for a holiday

So do we skip our exercise if any of these happened?

Please don’t!

I look around and see many people who are in great physical condition and they never even enter a gym.

While it may not be the most appealing example, consider some of the convicts doing many years in a prison cell.

Yes, some have gyms but many of them are confined to a small cell for 22 hours per day. But for some odd reason, they have physiques that make many of us jealous.

Why?

Because they spend hours upon hours doing simple exercises in that prison cell. And while you may not have hours upon hours to exercise, it does go to show that you really do not need a gym membership.

Here are a few good reasons you should skip the gym membership and exercise at home.

You are less apt to injure yourself

Statistics show that more injuries happen in gym exercises than home work outs. I see several reasons this is true:

  • Trying to show off
  • Using weights instead of their own body
  • Trying to keep up with another person
  • etc…

While it is good to have an exercise partner, it isn’t mandatory. If you make a plan and stick to it, you can have a great home based exercise plan.

They can be done anywhere

Even if you have a business function in Hong Kong, you can still follow your exercise plan in your hotel room.

The cost savings

Gym memberships are not cheap. Why not save that money and purchase some exercise clothes, a mat and other items to help you make that home exercise more enjoyable.

And a bicycle???

Make exercise a part of your life

Many people have learned to integrate exercise into their everyday life.

Instead of having someone else walk the dog, you walk the dog. Walking is a great form of exercise.

Start using your creative mind to plan family outings into good exercise options. Instead of going to the movies, why not go on a hike through a park?

Make a garden and get outside and till the dirt and plant some seeds. Yes, it is exercise and you can grow some delicious foods.

Some simple home exercises

There are many simple exercises you can do at home:

  • Pushups
  • Squats
  • Run in place
  • Jump rope
  • Jumping jacks
  • Dance
  • Kicks and lunges
  • Invest in resistance bands
  • Etc…

This website has many excellent choices.

Lastly

one of the best exercising methods involves water. If you have a pool, use it. Swimming is one of the best exercises available to humans.

I would go so far to say that if you don’t have a pool, take that money you were going to invest in a gym membership and start a swimming regiment 3 or 4 days per week.

Conclusion

Don’t buy into the idea that you have to be a member of a gym to exercise.

I apologize to all those gym owners out there, but the truth rules.

There is nothing wrong with being a member of a gym, but don’t let it be your only reason to exercise. Make an exercise plan and even if the gym is closed, follow the plan.

Any questions?

Do you agree?

You can post all questions and comments below.

Now I think I am going swimming.

Thanks all!