Archive for November 22, 2011

How to Say No to Holiday Food Dealers!

Drug Dealers, Car Dealers, and Great Aunts Are All the Same!

Sometimes saying “NO” to holiday temptations are comparable to saying, “NO” to peers in high school as the food dealers are as relentless as the drug dealers. You’ll hear more pitches than you have at a used car dealership and just as you’ve left them without a high interest rate on a lemon you need to leave the holidays without a high caloric set back on an extra piece of lemon meringue pie.

I know many of you are thinking, “Awe come on it’s the holidays,” but that makes you as bad as a dealer. Healthy diets are often ruined by “seldom” awe come on’s! Take a second and count the times you can give in to “Awe come on’s” and you’ll realize they are more frequent than you want to admit.

Count the following in the past few years: weddings, birthday parties, retirement parties/dinners, employment parties/dinners, office parties, girls nights, boys nights, lunch dates, baby showers, MMA fight parties, football parties, oh and the 5-7 holidays that are associated with parties, family get togethers, and eating.

Don’t kid yourself; the reason you’ve gained the weight is because you consistently and frequently cave to the biggest food dealer out there, yourself! Once you’re able to say, “NO” to your Aunt dealing more of her special holiday pastries, you’ll begin to find ways to say, “NO” to the dealer inside of you. Here are some common pitches by food dealers and respectable ways to turn them down!

Food Dealer: “Awe come on, it’s the holidays don’t tell me you’re on a diet again!”

What you want to say: “Nope, but after watching you eat so much today, maybe you should be.”

What you should say: “No, I’m not on a diet, I just don’t eat that anymore. It’s been so long I don’t even crave it.”

This works because there aren’t many answers to saying you don’t crave something anymore.


Food Dealer: “Everyone has to try my pumpkin pie.” Read more

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Start Smoking and End Caffeine Withdrawal Symptoms?

Have you kicked caffeine to the curb? Are you irritable? Do you have splitting headaches? Are you thinking, “Ouch Make Them Stop?”   Believe me we’ve heard it all; from “get pregnant” to “start smoking.” Getting pregnant will force you to eat and drink more responsibly and well a Nicotine addiction will get your mind off your Caffeine addiction.  But I’m thinking this is not the advice you were looking for right? Maybe these will be better:

1. YOUR body has been addicted to caffeine for years and now you’ve said, no more, cold turkey. Although this strategy is great, it does come with its downfalls. If you can, slowly wean yourself off by drinking tea and other drinks that include minimal caffeine and minimal calories. Don’t forget that you are weaning yourself off completely. Don’t be satisfied that you are drinking less caffeine if the goal is to have no caffeine!

2. EXERCISE can get you through many withdrawal symptoms. Doctors have prescribed exercise to relieve stress and irritability which are common among people on a caffeine detox. Often times the brain just craves stimulation. Why not quench the cravings with exercise endorphins? Relaxation techniques found in Yoga, Tai Chi, and Meditation are also known to help curb the caffeine crave.

3. START drinking more water. Sometimes your headaches are from dehydration due to the liquid deficit you’ve created by drinking less. Make sure you are having your 8-12 glasses spread throughout the day. This will also help speed up the detoxification process.

4. TAKE a pain killer minus the caffeine. Be sure to check the bottle as many pain relievers contain caffeine.

5. ALLOW time to rest. If you are getting off caffeine you’ll feel tired more often in the first 3 weeks. Having time to recuperate from a long day and take a short nap will help you through some of your weakest moments.

Hopefully these will help you kick caffeine to the curb. Understand that this won’t be easy and will take mental toughness as well. If all else fails, fight through but please Don’t Take Up Smoking!

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Beat The Sugar Cravings With These 8 Tips

So you have decided to jump into the No Junk Food challenge cold turkey and are starting to wonder how you will make it through the rest of the entire 2 months. Do you need a little guidance? Do you feel the cravings starting to get more and more frequent? Well don’t be alarmed. We’ve got you covered. Here are 8 ways to Beat the Sugar Cravings!


Plan Your Meals and Eat on Schedule
Often times we crave foods when we have gone too long without eating. Start by planning 3 meals and 2 snack times throughout the day. Meals should be well balanced and snacks should include fruits, vegetables, and nuts. We all have busy days. Work, school, sports, clubs, music, homework, making the kids lunches, and trying to find time to sneak in a workout are all issues faced by many people just like you. How will you find time to plan your meals? You will because you have to. It is critical to the challenge and critical to improving your health. When you are packing sandwiches, fruit, and snacks for your child, pack another for yourself. Also, make foods in large quantities that you can refrigerate or freeze and reheat throughout the week. Eat on a schedule. Don’t allow yourself to go more than 2 hours without a meal or a snack. If you do, you will find yourself going to the vending machine on a binge.

Get the Right Amount of Carbohydrates, Protein, and Fats
In general our diets should be made of 45-65% Carbohydrates, 10-35% Protein, and 20-35% Fat. Carbohydrates are the body’s main source for fuel and energy. Without it we crash, burn, and crave sugars, starches, and sodium. Carbohydrates are also essential to brain, central nervous system, kidney, and muscle functioning. Protein is essential to muscle tissue repair, growth, and immune functioning. It is also the next source of energy when Carbohydrates are not available. Fat has gotten a bad reputation but is needed for normal growth and development and energy. Fat also absorbs vitamins.

Don’t Shop While You’re Hungry
When you’re hungry, everything looks good. Your blood sugar levels are all out of whack and your body will crave unhealthy snacks. Don’t do it. It might seem silly but you should always eat before going shopping for groceries. This will not only keep you out of the cookie and ice cream aisles, it will also save you money.

Fuel Up Before Workouts
When you work out, you deplete your body of essential nutrients, electrolytes, and energy. When you are hungry before your work out, your hunger after the work out is enhanced. When you are hungry after work outs, you are more likely to grab something quick and convenient on your way home. Quick and convenient usually amounts to fast food or a high sugar sports bar. When you eat before work outs your body will be able to maintain a great work out and hold off eating until your scheduled next meal.

Be Mentally Tough and Say “NO”
At some point you have to learn to say “NO” to friends, family and most importantly, yourself. Often times giving into cravings comes down to mental toughness. Many people have had problems with cravings and many people have had the mental discipline to pass on the cravings. You are not the only one with a husband who always wants soda or a wife who always wants to bake cakes. At some point you have to decide what’s more important; your health or the instant, short term gratification of crappy food. Stop feeling sorry for yourself and start feeling the benefits of ridding yourself of quickie carbs. It may sound harsh but chances are the first 4 of my tips don’t apply to you. Chances are you have been mentally weak for a long time. Don’t think it’s ever too late to improve your mental toughness. It isn’t.

Don’t Buy It
If It’s in your house, it’ll be in your mouth. Don’t buy junk in hopes that at your weakest moment you won’t go for it. You will. Alternatively, if you have to get in the car and drive to buy junk, you probably won’t. Keep the house stocked up with healthy snacks that taste delicious as well.

Keep a Food Journal
Hold yourself accountable by keeping a journal of what you are eating each day. Refer to the journal daily if you need to. Take a victory lap each time you make it through a day. The journal can also help you realize patterns and help you see what got you through the cravings before.

Let Everyone Know
If you aren’t telling anyone, how does anyone know when you cheat? Make it your status update. Announce it at the next social event. It may seem weird at the time but you are going to inspire others which in turn will inspire you. People are more apt to helping you through when they know what you are up to. Don’t hide your goals. Don’t be ashamed of them either. Even if you have had difficulties in the past, this could be the start to success.

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