6 Sweet Steps to Stop Those Sugar Cravings

If you are absolutely unsuccessful in steering clear of the wonderfully sweet taste of sugar, you shouldn’t feel bad. That is because your brain is hardwired to demand, crave sugar 300x200 6 Sweet Steps to Stop Those Sugar Cravingsand beg for sugary tasting sweets and treats. Take the 7 steps below and you can find yourself crushing those sugar cravings once and for all, in spite of your natural desire.

  1. Eat Breakfast
    Several studies have shown that those people who eat a healthy breakfast crave less sugars, sweets and unhealthy treats during the day. And when you combine this tip with number 2 below, you will be even more successful in controlling those sugar cravings. You should be eating breakfast within 30-60 minutes of waking up. Sorry coffee doesn’t cut it for breakfast. I love the stuff, but you need more than to get your body fueled.
  2. Get Protein With Every Snack or Meal
    The smartest way to eat is to have 5 or 6 meals and snacks spread out across your day. And every time you eat you should include protein, whether you are sitting down to a regular meal or just enjoying a quick snack. Protein helps stabilize your blood sugar, and you suffer less sugar cravings. When I say protein, it’s more than just string cheese. I’m talking a lean protein either animal or plant base. You should pair that with a veggie and you will be filled for hours.
  3. Team Up With a Partner
    Any big change in your life is made easier when you have a like-minded individual along the ride. You probably know someone else that has sugar cravings just like you. Get them involved as a partner, and you can help each other beat your unhealthy sugar habits.
  4. Try to Forget About Weight Loss
    You are going to naturally lose unhealthy weight and fat when you begin to control your sugar cravings. However, this should not be your mindset. Focus mentally on your sugar addiction only. Your brain works at its natural best when it directs all of its mental energy on one task at a time. Once you have a healthy relationship with sugar, then you can worry about any extra weight loss you want to attempt. Our minds are a powerful thing. Once we learn to harness it BOOM that’s when the magic happens.
  5. Cut Yourself Some Slack
    Own your business, you are probably going to succumb to your sugar addiction several times when you are attempting to control your cravings. Do not beat yourself up mentally. Just start over, it’s not about willpower and determination. Let’s be honest — willpower sucks — it’s about consistency not constantly. Accept that you will slip up but eventually your slips up will be few and far between.
  6. Dump the Artificial Sweeteners
    Foods and drinks with the “low sugar” or “sugar-free” often use aspartame, Nutrasweet, Splenda or some other artificial sweetener to replace sugar. A revealing study from the University of Texas Health Science Center in San Antonio showed that a single can of diet soda causes your risk for obesity to go up 41%. Contrary to popular belief, these so called diet foods can actually cause a sugar craving.

Want to learn even more? Check out my free cravings report where I go into greater detail.

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Fitober Fest 2014

It’s back!! Last year we took a healthy stroll through October and we are going to do it again.

Join the 30 Day FitOber Fest Challenge to create healthy habits.

Star2 100PercentFree Fitober Fest 2014

The aim of this challenge is to inspire you to build healthy habits that can fit into YOURS and YOUR families lifestyle. It’s free to join and at the end of the 30 days my goal is that you have a healthy living plan you that will help you to lose weight, feel great and look fabulous.  Drawing on healthy topics and insights from various fitness sources you’ll have access to fitness tips, recipes, workouts and knowledge to apply to your new healthy lifestyle.

 

Want to join in the fun this year?? Just click the link.  Starting on Wednesday, October 1st you’ll receive a daily email

fitober fest 2014 656556 300x226 Fitober Fest 2014

 

FitOber Fest 2014

  1. No purchase necessary.

  2. You do need to link to this page, tweet or Facebook each daily challenge. How else will I know you are participating.

  3. Plus — fitness is a team sport. By posting you will get support not only from me, but others who are taking the challenge.

  4. You will have a private Facebook group to share your insights, questions and ahas.

  5. FitOber Fest runs from October 1st – October 31st

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What Are The 5 Things To Look For In A Protein Bar?

There are so many bars out there. I hear from clients all the time, what are the best bars to eat. IsaLean Chocolate Cream Crisp 300x260 What Are The 5 Things To Look For In A Protein Bar?

That’s really a tough question because most bars are nutritionally unbalanced. They may have a huge amount of one nutrient and a little of others to really qualify as a “meal replacement”. They also tend to have artificial sweeteners, flavors and coloring.

So yes, choosing a meal replacement bar can be overwhelming.

[Tweet “Here’s how to shift through the BS and find the best protein bar!”]

  1. Low-glycemic –  gives you a steady source of  energy and keep you feeling fuller longer.
  2. Whey protein – whey keeps you feeling fuller longer and has shown to help increase lean muscle.
  3. Maximum nutrition, minimum calories –a healthy meal replacement bar should contain around 200 to 300 calories. Make sure your bar is balanced as you will see some bars are high in one nutrient and low in others, you want them to all to be relatively equal to be considered a meal replacement. Some bars are too high in calories while others are too low.
  4. Satiety – Help you fill full longer. They are also very portable, I leave a few in my glovebox and your purse so I always have something in case I’m out running errands.
  5. Quality – Not all health bars deliver what they claim to have in them. It’s possible for their nutritional content to be off—by as much as 15 percent! That could mean extra calories you don’t realize you’re getting, usually from fat and sugar.

One of my favorite bars is the Isalean. I’m addicted to Lemon (tastes like a lemon square), Oatmeal Raisin and I hate raisins LOL and Casehw Carmel — yummy!!

Do you have a bar, you’d like an opinion on? Leave a comment below and I’ll take a look and give you feedback.

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3 Reasons To Join a Weight Loss Group

Starting a weight loss journey is the easy part.  You are fired up with the intention of getting healthy and losing weight.  The hard part is continuing on with the journey until you reach your jumping bikini 300x200 3 Reasons To Join a Weight Loss Group weight loss goal.  A great way to help keep you motivated is to join a weight loss group. Here are some great reasons why you should seek out a group to help you stick with your goal.

  1. Stay Positive with The Support Of Others — if you know that you find it hard to go to the gym on a regular basis or if you find it difficult to fight the temptation of a cookie, then being able to talk to others could help you to stay focused on your health and diet. If you know that there is a group of people who are there cheering you on, you do not want to disappoint them. They can help you see how well you have been doing and how unnecessary it is to go back to your old habits.  A support group will be there for you to celebrate the highs when you hit your weight loss milestones. They will also be there to build up your spirits if you happen to falter at some point.

A weight loss support group will be there to celebrate highs and pump you up through the lows.

tweet graphic 4 3 Reasons To Join a Weight Loss Group

  1. Other People Know Exactly What You Are Going Through — sure you have friends and significant others who mean well, but some times they don’t really understand what you are going through. They might not understand how hard it is to change your eating habits or to stick to a regular exercise plan.  By joining a weight loss group you will find members who have similar hopes and dreams to you. They know exactly how difficult it is to make changes to the way you live your life.

    Members of a weight loss group will know exactly what you are going through and will be able to empathize with you. 

    They will be able to share their own stories and their own coping strategies, which could help you when you are finding things hard to deal with.

  2. Make New Friends — Joining a weight loss group is a great way to meet like minded people.  tweet graphic 4 3 Reasons To Join a Weight Loss Group You will all have one thing in common at the beginning. This will be the desire to get healthy and lose weight.  The more time you spend with these people, the more opportunity you will have to find out other things you have in common.  This could ultimately lead to really strong and meaningful relationships.

Starting a weight loss journey can be made a whole lot easier if you surround yourself with people who can help you to stick to your goals. tweet graphic 4 3 Reasons To Join a Weight Loss Group I just started a new group Lean and Sexy. The program starts on Monday, September 1st.  For more information about this group weight loss program, click here. Lean and Sexy may just be the group you need.

 

 

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Little Book Of Thin — Fabulous Fit Squad

If you are someone who is looking for quick tips and tricks this book is it!! I really love the this books. Most of the tips and tricks are things I give my clients, but I also learned a few that I will be sharing with me clients as well. This is a great read and well worth your time.  Check out this episode!

 

 Little Book Of Thin    Fabulous Fit Squad Little Book Of Thin    Fabulous Fit Squad

Next month I’ll be reading 50 ways to soothe yourself without food.  Little Book Of Thin    Fabulous Fit Squad Little Book Of Thin    Fabulous Fit Squad

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Suriviving Memorial Day Weekend

Don’t be that girl sitting on the sidelines during Memorial Day BBQs. Each year I write ways to help you survive bbq 300x203 Suriviving Memorial Day Weekendwith out having the guilt feeling on Monday night, when you are unbuttoning your pants and rubbing your food belly! Come on, we’ve all done it!! LOL.

I want you to enjoy this weekend without feeling guilty!

Here a few past posts to help you glide into the weekend.

5 ingredient clean grilling recipes

You have control

10 ways to fight holiday weight gain

Looking for  a blueprint check out my summer sprint. You’ll receive 4 weeks of emails to help you glide through the summer with clean eating.

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Will You Go For It?

What is your burning desire?

What is the one thing that keeps coming up that you say I wish or someday?

When are you going to take action?

When will you go for it?

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here

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{ Day 19} Know Before You Go!

Most of my clients say to me it’s all well and good when I’m home, but how do I manage traveling, vacations or eating out. I promise you can still be social and still maintain a healthy lifestyle. { Day 19} Know Before You Go!

  1. Know before you. Most restaurants have their menus online. Go there and check it out. Most restaurants can accommodate specials requests. I highly recommend you ask nicely — you get more with honey than with vinegar. I always start with “Is it possible….” If it’s not have a plan B.
  2. Don’t arrive hungry. Have a small snack before you go.
  3. Navigating the menu.
    1. Pass on the bread basket
    2. Look for simple, clean ingredients
    3. Skip the appetizers and have a salad (dressing on the side) or clear soup
    4. If your meal comes with a not so healthy choice — as if you could replace it with a veggie or even extra veggies. Here’s my philosophy as much as it kills my husband when I do it. If I see another veggie paired with a dish I’m not eating I will ask “Is it possible to have .. the asparagus with my dish?
    5. Don’t afraid to ask for details.
    6. Ask if your meal can be cooked without oil and butter
    7. Ask if you could have it grilled , baked or steamed
    8. Have an appetizer as an entree
    9. Sauces on the size

*If this is a treat meal, then you can have a fun appetizer, meal, dessert OR alcohol.

Best choices are different restaurants

Italian Food
Protein — grilled, baked or broiled Any protein works best — meatballs are okay (ask how they are prepped)
Salads — dressing on the side
Pizza is a treat –you  make it a little healthier with whole wheat crust or  by adding a protein topping
Pasta is a treat
Skip the cheeses, Alfredo sauces and the cured meats

Mexican Food
Protein — grilled, baked or broiled
Salsa
Guacamole — watch your portions
Skip the chips, beans and rice  — sorry

Japanese
Sashimi is great or ask that your rolls be made without rice
Skip the fried AKA tempura

Thai
Protein — grilled, baked or broiled
Satay
Non fried rolls
Tom Yum soup

Chinese
Stick with steamed proteins and brown rice
Most Chinese food is cooked with a lot of oil and sodium

Will you be traveling?? Clean Food Ideas For Travel

Today’s assignment. 

  1. What’s your favorite place to eat out? Take look at the menu and how can you make one of their dishes healthier.
  2. If you are traveling how could you make travel a little easier.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals Day 18 — Successful Weight Loss

 

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{Day 17} What Should I Eat Before Or After A Workout?

I get this question all the time from my clients and folks who take my class. There is so much information out there. I want {Day 17} What Should I Eat Before Or After A Workout? to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.

This is a challenge with my job as a health coach.  Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.

Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.

  • Pre workout –gives you energy to train optimally.
  • Post workout — all about feeding your muscles and helping you to recover.

Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.

Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.

Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half.  — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving Here is where YOU listen to your body.  You can do a fruit and a protein or  2 rice cakes and a small piece of fruit.

Best protein sources
Whey Protein
Egg whites
White fish

Best fruit sources
apples
peaches
(nothing to big — medium size)

Not so good choices
beef
heavy fishes — salmon or swordfish
dried fruits
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption

Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.

  • Whey protein
  • Egg whites
  • Dairy (cottage cheese, greek yogurt)
  • White fish
  • Turkey

You will also want to couple that with a fast acting carbohydrate.

  • sugary fruits (pineapple, apples, mangos)
  • rice cake
  • chocolate syrup

Resources:
When And How To Use Shakes
What’s The Best Protein For Losing Weight

Today’s assignment. 

  1. If you haven’t been getting in your meals, review Day 4.
  2. What will you do to incorporate pre/post nutrition into your workout.

** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.

Interested in getting started with whey protein shakes.  I highly recommend this as a starting point, it’s a nice healthy jumpstart.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones

 

 

 

If you workout is mid day or evening.

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{Day 14} Doubt!

Call it what you will. Doubt, self sabotage, fear. What have — at the end of the day it paralyzes you and keeps you from moving forward. A few months ago I read the Slight Edge and the big take away  {Day 14} Doubt! from that book was two fold — easy to do and easy not to.

Not making the changes you want to make that falls into the easy to do category. Looking at yourself with regret, anger and embarrassment, again, easy to do.

Now flip the coin, how would it you feel about yourself, when you are putting forth your best efforts to meet OR exceed your goals.  Now that’s not easy to do, you’ll need to set a plan and take action toward your goals.

Here are 2 great articles I wrote in the past the can further help you with doubt.

Are You Willing?
Doubt

Doubt can only be removed by action. — Johann Wolfgang von Goethe

Here we are 14 days in take what has been holding you back?? Have you been following along faithfully, have you been taking action on the homework. Or are you sitting back saying I’ll get to it.

Today’s assignment

  1. Write down the 1 thing that is holding you back from taking actions on your goals you set during this challenge.
  2. Now write down the 2 small actions that you can take in the next 48 hours to get moving forward.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused

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