Category Archives: mind-set

11 Tips To Overcome Unhealthy Food Cravings

overcome

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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

meditate

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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

brush teeth

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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.

It Doesn’t Take Motivation To Exercise

motivation

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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

Photo by Sandis Helvigs on Unsplash

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

time

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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

exercise

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.

Ways To Overcome Sugar Addiction

sugar

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It is a serious problem, and many people don’t even realize it is a problem.

Sugar

A huge proportion of the United States, and world population is addicted to what seems to be a harmless substance…sugar.

You may be saying “not me,” thinking that you don’t add sugar to your foods, but what you don’t realize is that a large amount of food items already have sugar added to them.

Do you want to really know if you are addicted to sugar?

You see, experts have discovered that sugar is similar to habit forming drugs such as tobacco and cocaine. Our brains form a dependency and when we take that sugar away, our mind and body will retaliate. We will feel high levels of stress, anxiety, headaches and more.

So I challenge you to just go to every extent to cut anything with sugar out of your diet today. You will soon know if you are addicted… I am sure. And the odds say that you probably have a slight addiction… Slight sugar cravings.

Good Sugar – Bad Sugar

I believe I need to set the record straight. There are natural sugars that are not necessarily bad for you. The sugars in organic fruits are not the same as the processed sugar added to a cup of coffee or the high fructose corn syrup found in many products.

It is those “bad” sugars that need to be taken down.

You see, according to the American Heart Association, men should have a maximum of 150 added sugar calories per day, and women 100. That is approximately 9 teaspoons and 6 teaspoons respectively.

Just so you know, 1 can of Coca Cola carries 140 calories of added sugars.

The dangers of too much sugar intake

It is just known that calories lead to obesity, so the more sugar you take in, the fatter you will get. But there are other terrible consequences too.

  • It is linked to all forms of diabetes
  • Heart disease is another factor

The foods to avoid

a dozen donutsI recommend staying clear of processed food. Just read the ingredients. Always keep in mind that the higher in the ingredient list on a store bought item, there is more of that ingredient in the product. Many processed foods have added sugars high on the list.

When you are cooking, find other ways to flavor that recipe. You don’t have to put sugar in.

In order, these items should be a no-no to cut down on your added sugar intake:

  1. Soft drinks
  2. Fruit juices
  3. All candies
  4. Baked goods like cookies and cakes
  5. Canned fruits packed in syrup
  6. Many low fat and diet foods are loaded with sugars
  7. Dried fruits

What are the benefits from taking added sugars out of your diet?

I already mentioned that it can, and will help you lose weight and keep it off when you take sugar from your diet. But there are many other benefits too:

  • You will have more endurance
  • Your energy levels will be higher
  • Your muscles and joints will be stronger
  • And, you mind will focus better

You will probably feel withdrawal effects and you will have cravings

You will have thoughts of a jelly doughnut or even just a small peppermint candy. This is when your willpower will be tested. There are some tricks you can use to overcome these sugar cravings. Scientists have proven these work.

Jog In Place

If you just simply stand up and jog in place for about 1 or 2 minutes, you will increase the serotonin to your brain. Serotonin has been shown to reduce appetite and especially sugars. It is called the happiness hormone.

So just by jogging in place for a few minutes, you can knock a lot of calories off.

Splash Your Face With Cold Water

Studies have shown that when people splash their face and neck with cold water, it stimulates a nerve in our necks called the Vagus Nerve. By doing so, your brain feels a sense of satisfaction and it suppresses the appetite, especially sugar cravings.

Studies were done on overweight people just using this technique. They lost weight and kept it off just with cold water.

Pressure Point Tapping

pressure points

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Our bodies are full of pressure points. Some of these pressure points are linked to our appetite according to Harvard Medical School. There are certain points that you just tap with your finger, and your sugar cravings will be erased. Tap on:

  • Forehead
  • The side of each eye
  • Your chin
  • The eyebrow
  • and your collarbone

Many people have testified how well this pressure point tapping method works.

Conclusion

If you make a decision to lay off the added sugars, you will lose weight and keep it off. You will feel and look healthier. And, if you are having trouble “kicking that sugar habit,” I am here to help. Feel free to contact me.

Thank you for visiting today and please share this with all your social friends. If we start spreading the word, more people will live healthier.

Sugar farmers may be upset, but they have enough business as it is.

You May Suffer From Withdrawal

Many people attribute withdrawal symptoms to drug and alcohol addictions but believe it or not, some people have experienced withdrawals when stopping certain foods.

After reading an excellent article in U.S. News (http://health.usnews.com/wellness/articles/2017-01-03/is-food-withdrawal-a-real-thing) I felt I should also give a write-up on this same subject since I know I have a lot of readers abruptly changing their eating patterns and diets.

Food addictions

Nearly anything can be addictive, and that includes food. I want to first tell you there is a nationwide program for people suffering from food addiction. You can see more here: https://www.foodaddicts.org/

Do not be surprised if when you go on a regulated diet that you may have headaches, bowel troubles and even stomach aches. These kind of effects are quite prevalent in people who are cutting sugar and processed foods.

Studies have shown that sugars and processed foods react in the human brain in a similar way to drugs and alcohol.

But unlike some drug withdrawals, there are no dangers known of from going “cold-turkey.” But, we still recommend speaking with your physician before taking on any diet or quitting any food all-together.

Some tips from experts if you are truly addicted is to:

  • Use slow changes. If you are addicted to (Brand Name) soda, and you drink say, 5 or 6 bottles a day. It may be easier if you go 1 week with just 3 bottles per day, the next week at 1 bottle per day and after just don’t purchase any. But for some people, just cutting it out all-together “cold turkey” is their best bet.
  • Seek guidance. As you should know, I am here for you. If you believe you are addicted to any food source, contact me and we will work out a plan to break the addiction misery.
  • Have patience. Withdrawal symptoms may seem overwhelming, but they will dissipate soon. Your body and mind were just “hijacked” with non-healthy foods and it is a readjustment stage for your mind and body. Be patient and the withdrawal effects will soon pass.
  • Have cheats. Make sure you always have a healthy alternative near you. If you are suddenly getting a craving for sugar, maybe a handful of peanuts or raisins will take that withdrawal edge off. If you are addicted to processed foods, maybe a natural energy bar will break the pattern. And with soda, how about some fruit flavored water.

Think before

Before you put it in your mouth, think about what it is, what it has and if it is worth it.

I even suggest you go through your cupboards and refrigerator and throw away everything that could tempt you when you are in withdrawals.

Here are some good substitutes

  • Instead of processed chips or microwave popcorn, try eating organic stove top popcorn
  • Instead of using mayonnaise, use mustard
  • Instead of candy, try dried fruit
  • Instead of soda, drink tea
  • Instead of a chocolate bar, how about some organic dark chocolate ( if you are having a chocolate craving, you may be low on magnesium)
  • Instead of using vegetable oil, I recommend coconut oil
  • Instead of using croutons on your salad, use almonds
  • Instead of using white flour, try the coconut flour
  • Instead of using Ranch dressing, mix olive oil with balsamic vinegar
  • Instead of soda, mix mineral water with a little lime juice
  • Replace regular salt with Himalayan salt
  • Organic yogurt is much better than ice cream
  • Replace peanut butter with almond butter
  • Replace sports drinks with coconut water
  • Even your milk can be better if you use almond milk

Final Thoughts

You will go through a battle when you decide to change your eating pattern, but keep focused on the goal.

As I said, I am here to help.

Just contact me, and be sure and subscribe to my blog for more advice.

Take care.