Outsmart Your Sugar Cravings!

How to Outsmart your Sugar Cravings We all do it.  We finish eating a nice, healthy meal and then reach for a piece of candy afterwards.  Or we hit the "afternoon slump" and reach for a candy bar or sugary drink to give us a boost of energy.  Why is it so hard to avoid eating sugary treats?  We do our best to resist it, but the cravings are so strong that we eventually just give in to them.  Is there anything we can do to resist the urge to eat sweets, or are we doomed to be enslaved to our cravings for life? First of all, let me say that it is totally normal and human to crave sweets.  Our bodies are evolved and programmed to desire sweet foods. Will power and white knuckling it through will never be enough.  We need to have specific strategies in place for overcoming and working past sugar cravings. Knowing that sugar cravings are natural and normal can help us get past the guilt of having them, and focus instead on what we CAN do to overcome them. One great way to reduce sugar cravings is to reduce the amount of processed foods you eat.  Highly processed, packaged foods contain high amounts of sugar and very few vitamins and nutrients.  The simple carbohydrates found in these types of foods break down very quickly in the body and cause us to crave even more when they wear off.   Next, replace those processed foods with whole foods such as fruit, vegetables, and whole grains like brown rice.  These naturally sweet, complex carbohydrates break down more slowly in the blood stream, leaving you more satisfied for longer periods of time.  Be sure to add plenty of sweet vegetables such as carrots, yams, beets, squash, and corn to your diet. Drinking more water is another great way to reduce cravings.  Dehydration is often mistaken for hunger, so make sure to drink plenty of water between and with your meals.  When you have a craving, drink a glass of water first, then wait a few minutes to see if the craving is still there.  If it is, look for a healthier version of what you are craving.  (My favorite candy bar alternative is a Peanut Butter Cookie Lara Bar.  I also love brown rice cakes with a little peanut butter and honey on top.) Another way to reduce sugar cravings is to use sugar alternatives.  Sugar alternatives are found in nature and break down more slowly in the bloodstream. Agave nectar, honey, date sugar, brown rice syrup and molasses are all natural sweeteners that can be used in place of refined sugar.  Steer clear of sugar substitutes that are synthetically made and not properly metabolized by the body. Finally, look for other forms of sweetness in life besides food.  Do a fun activity with your family, go out and laugh with your friends, give someone a hug, and fill your life with love and affection.  Instead of just being filled with food, try being fulfilled by having an exciting, amazing life!

Too Busy to Be Healthy? I Don't Think So!

Life is busy.  But it should never be so busy that your health or the health of your family suffers.  If you wait until life is not busy anymore to start taking care of your health, it may be too late by then.  Besides, when is life ever going to get less busy?? Probably never!  

Here are 7 easy ways I came up with to help you be more healthy while taking little or no time out of your daily schedule.  I hope some or all of them will work for you!

7 Ways to be Busy AND Healthy -- at the Same Time!

1.  Have a schedule.  Sit down on a Sunday (or whatever day you choose) and plan your menu for the week.  Look at the family's schedule, and see what nights you will be home and can actually prepare a meal.  Make your shopping list right then and be sure to take it to the store with you.  Knowing ahead of time what you are going to prepare each day takes the stress off of you, and your kids will actually like knowing what is going to be served that week.

For a great meal planning website, visit plantoeat.com.

2.  Call ahead to the deli or meat department of your grocery store before you go shopping and have your order prepared for you to pick up when you get there.  This saves the time of having to wait in line once you are at the store.

3.  Join a CSA.  CSA stands for Community Supported Agriculture.  It is a great way to get locally grown, fresh produce every week.  You buy a share of a local farmer's produce that you pick up once a week.  I did this last year and our family loved it. The CSA even sent me recipes to go along with the produce we were getting each week.  To find a CSA near you, visit

csautah.org.

 

4.  Combine family time with exercise time. Instead of a movie, go roller-blading, ice skating, mini golfing, swimming, bike riding or kite flying as a family activity.

5.  Put fresh fruit in a bowl and leave it on the kitchen counter. Kids will love being able to grab a banana, apple or tangerine when they come in from playing or as they are running out the door.  It also is a good reminder to reach for a healthy snack rather than a not-so-healthy alternative.

6.  Take water with you.  Everywhere.  Never leave your house without a jug or container of some kind that you can keep refilling. Have your kids bring one of their own as well (so they don't end up drinking all of yours).  :)

7.  Have your food delivered.

Grocery shopping can be pretty stress-free when the groceries are delivered to your home.  You can have fresh, local, hormone-free milk, breads, meats, frozen vegetables and fresh produce delivered right to your front door.   You may think shopping at the store is cheaper, but how much are you spending on extra stuff that gets thrown in the cart every time you shop?  

For delivery of dairy products, meats, breads, produce, even water softener salt, visit winderfarms.com.

For delivery of frozen meats, vegetables, and fruit, visitschwans.com.

Becky's Healthy (gluten-free) Bars

I got this recipe from a friend of mine who is a great cook.  She is an excellent baker, something I can only dream of being, but I am trying to learn!  This recipe was pretty easy, even for me, and they are really, REALLY good!  The best part about them is you don't have to feel guilty when you eat them because the ingredients are so good for you!  I made them gluten-free and they still tasted just as great.  I will list both ways you can make them and you can decide.

BECKY'S HEALTHY BARS

2 cups oatmeal

1/4 cup ground flaxseed

1/2 cup whole wheat flour 

OR 1/2 cup brown rice flour (for gluten-free)

1/2 cup slivered almonds (walnuts work too)

1/3 cup coconut oil, not melted

1/4 cup brown sugar

1/3 cup honey

OR 1/3 cup agave nectar (I like Xagave brand)

1 egg

1/2 tsp. soda

1/2 tsp. sea salt

1/2 cup dark chocolate chips (at least 60% cacao)

Blend 1 cup oatmeal in a blender until powdered (leave the other cup whole).  Do the same for the almonds or walnuts.  Mix oil, brown sugar, honey and egg together.  Mix all dry ingredients and add to wet mixture. Stir in chocolate chips.  Put in a 9 x 13 pan that is lightly sprayed with olive oil cooking spray.  Bake at 325 degrees for 20-25 minutes.   Cut into squares and enjoy!

Tuscan Kale Salad

DR. ANDREW WEIL'S TUSCAN KALE SALAD

I found this recipe in the Whole Living magazine this month, and it is DELICIOUS!  I find myself craving it, and it's so good for me that I usually give in to that craving!  Besides being delicious, it is simple to make and takes only a few minutes to put together. I guarantee that this is the healthiest salad you have had in a while, and the flavors will have you making it again and again.  :D

Ingredients

• 1/2 cup extra-virgin olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, mashed
• 1/2 tsp coarse salt
• Pinch red pepper flakes
• 2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
• 1/2 cup finely grated Grana Padano or Parmigiano-Reggiano cheese, plus shavings for garnish
• 2 Tbsp whole wheat breadcrumbs, toasted

Directions

1. In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.
2. Add grated cheese and breadcrumbs and toss.
3. Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.
   
   
   A few changes I made:  I didn't bother to toast the bread crumbs, and it tasted great.
   Add a little less garlic if you are not a huge garlic fan.  I usually only do 1 or 2 cloves.
   I made the dressing and kept it in a bottle in the fridge to use all the time.
   I substituted baby greens for the kale a few times and it was very good.
   I found the cheese in the specialty cheese section at Harmon's.

Help for Acid Reflux

I recently began looking for some dietary solutions for the problem of acid reflux and I came across a great article by Dr. Jorge E. Rodriguez.  In it, he outlines some of the foods that can cause acid reflux to occur and some other foods we can eat to prevent it from happening.

Here is what I learned:

WHAT IS ACID REFLUX?

Acid reflux is caused by the lower esophageal sphincter (LES) loosening and allowing gastric acid to escape from the stomach into the esophagus.  

WHAT FOODS SHOULD I AVOID?

Some foods actually cause the LES to relax and lose its tone, leading to acid reflux.  Other foods slow digestion, causing stomach acid to put pressure on the LES, which can loosen it and initiate acid reflux.  Those foods are:

Mint or anything containing mint oil

Chocolate

Saturated fats

Processed meats

Deep-fried foods

Carbonated beverages

Caffeine

Coffee, even de-caf

Alcohol

WHAT CAN I DO?

#1 Solution:  Quantity

People with acid reflux should not eat large quantities of food all at once.  Try eating several small meals throughout the day instead of two or three large ones.  

#2 Solution:  Fiber Intake

Fiber helps promote regularity and keeps everything moving smoothly.  Increase your fiber intake and you will put less pressure on your digestive system.

WHAT FOODS SHOULD I EAT?

Lean meats like chicken and fish

Natural, unprocessed foods

Fresh fruits and vegetables

Whole grains such as brown rice

Ginger

Fennel

Green leafy vegetables like lettuce, spinach, or broccoli

Cauliflower, zucchini, green beans, sweet potatoes, eggplant, 

asparagus, and artichokes

(If you would like more information, Dr. Rodriguez's book is called "The Acid Reflux Solution".)

My Amazing Clients!

I love my clients!  I love working with them and supporting them in reaching their goals.  I am so thankful for all that they teach me as we meet together.  I never realized how much I would receive back in my own life by doing this work.

These testimonials are the reason why I love being a health coach.  To be able to be a part of someone transforming their life for the better and achieving the goals they set for themselves is the most amazing opportunity I have ever had!

"I was at a point in my life where it was time for a change.  I was in a rut and it was time to open my mind to something new that would help me increase the quality of my overall health and energy!…After completing this program, I now have the skills, ability and knowledge that will allow me to finally master my body instead of having my body master me!  It feels nice to be in control and aware!  This program has altered my life."
Brandon V.


"We all think we will take the time to get to the things we want to work on, but if you're like me, that never seems to happen….I have come a long way and it feels good to think about how I can become a better person and concentrate on those things."
Becky M.


"Some life changes that have happened for me so far are:  Eating more home cooked meals with my family, planning ahead makes this possible.  I am more aware of the choices of food that I buy and put into my body.  I have gained a greater knowledge of food.  I have gained knowledge of my outer ring of health and how to keep it balanced in my life.  I have learned about relationships and keeping them in balance as well.

All of these changes are a process.  During this process I have noticed that I am better able to handle my stress.  I have better relationships with those I love.  I have more energy and I am happier in my life.  It has made a huge change in my life as well as the life of my family…I am excited to keep working and see even more changes."
Kristie T.

EASY VEGGIE BEEF & BARLEY SOUP

Don't be scared, but I actually made up this recipe myself!  I was in the mood for some vegetable beef soup, so I started throwing some stuff in a pan and this is what came out.  It's a fairly simple, easy to  make recipe, but my family and I really enjoyed it.  If it looks a bit anemic, it's because I used organic beef broth, so no artificial colors!

Vegetable, Beef and Barley Soup

1-2 cups leftover Sunday roast, cubed or shredded

2 cartons organic beef broth

1/2 cup barley

2 carrots, diced

2 stalks celery, diced

1 small onion, diced

1 can green beans

1/4 tsp. pepper

Salt to taste

Combine 1 carton beef broth, onions, celery and carrots in a large pot.  Add a little salt and bring to a boil.  Reduce heat and let simmer for about 20 minutes.  Add other carton of beef broth, roast beef, barley, green beans and pepper.  Bring to a boil again.  Reduce heat to med-low and let simmer another 30 minutes or until barley is tender.  Serve with homemade bread or rolls.