Nutrition....

Posted on July 01 by
in Blog

Autumn's Gold

Posted on June 26 by
in Blog

This is my new favorite bar. So far I know they are at Costco and on Amazon.
It has only 8 grams of net carbs and 22 grams of protein and fat. A well balanced and whole food snack bar!

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5 Tips for Eating Healthy on a Budget

Posted on June 25 by
in Blog
1. Pay with cash—not credit
 
Many of us have gotten into the habit of swiping a card. So, imagine not being able to spend more than you have. If your budget is $60, take three crisp Andrew Jackson’s out of your wallet and leave your credit card at home.
 
2. Use the calculator on your phone to your budget’s advantage
 
Before you grab a shopping basket, go ahead and enter your spending limit into your smartphone’s calculator. Then, as you add each item to your cart, subtract its cost from the original number. When you hit zero, that’s game over. Seeing what’s left will caution you from adding those extras in and keeping with the essentials.
 
3. Split up expensive pantry staples over the course of several weeks
 
On the rare occasion when you run out of olive oil, almond butter and nuts in the same week, I recommend planning these restocks over the course of a month rather than purchasing them all at the same time. Coconut oil on the first Sunday of the month, protein powder on the second and so on.
 
4. Shop price per unit
 
Not every grocery store gives you this option (sorry, Trader Joe’s shoppers!), but the majority of national chains will list the price per unit on the tag sealed in plastic beneath a given food item. Many times, larger packages or containers are cheaper per serving, but this isn’t always the case. However, buying a huge crate of apples may save you a few cents per fruit, but consider whether you’ll eat them before they turn to mush. Getting a tub of yogurt, for example, may be cheaper but only if you eat at least half the container.
 
5. When things are on sale, buy them in bulk and freeze them
 
When one of your mainstays is on sale, that’s the perfect excuse to stock up. If it’s something perishable, just make sure to pop it into the freezer with a timestamp. That way, you can thaw and eat blueberries when your local store has hiked the prices way up....

3 Ways to Handle Food Cravings

Posted on June 19 by
in Blog

Cravings are not a sign of weakness. However, how you handle food cravings can be either helpful or harmful.

I have several approaches to deal with food cravings.

1. Build in your treat. I start with my favorite strategy as it’s the most positive and the most fun! What used to be my biggest craving and a taboo food for me is now something I have a few times per week. It’s not a cheat. It’s just a treat. Permitting yourself treats instead of depriving yourself is freeing and generally leads to less emotional eating and binging. Permitting yourself to eat foods that you regard as unhealthful or “bad,” requires a healthy mindset. One of my favorite examples of learning to treat instead of cheat or binge comes from a client. She frequently lunched on two cheeseburgers and chili cheese fries. She stayed clear of that lunch spot for a long time while learning to eat more healthfully and working to lose weight. She once again started to feel a weakness for this food . We talked about what she really wanted from this place. She concluded that she simply craved a cheeseburger. We finished our session with a plan. Later in the week, she’d pick up a single cheeseburger — but no fries. She picked up the cheeseburger and drove home to eat it with her otherwise health-boosting meal. The result? A satisfying lunch! No guilt, no bingeing and no negative self-talk. She was empowered by allowing herself a treat. Once you build in treats, foods that were once taboo, lose their power over you!

2. Surf the crave wave. Mindfulness experts teach us to explore and fully experience the urge to engage in undesired behavior. I’ve heard it called surfing the urge. If you want to diminish the power of a craving or another type of urge, try simply observing it without judgment. The “without judgment” part is key here. Don’t give yourself a hard time about this. Most likely the craving builds, peaks and drops off similar to an ocean’s wave. Next time you have a craving that you don’t want to give in to, take a few minutes to surf the crave wave. Sit quietly and watch it without battling it. What do you feel both physically and mentally? Be specific. Don’t argue with your craving, don’t try to beat it..... just observe it. Chances are good that it will eventually wash away. Be patient with yourself. This is likely to feel awkward the first time you try it. It will take practice, but you’ll get there.

3. Trade up. Pick something else that will satisfy you. Craving a candy bar? Try a dark chocolate Kind bar. Craving ice cream? How about vanilla Greek yogurt with berries. Here’s the clincher, if these things don’t satisfy, forget it. I sure don’t want you eating something you don’t like only to keep on craving what you’ve always wanted. This is a sign that you really need to start learning to build in treats.

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