5 Tips to Curb Halloween Candy Cravings

5 Tips to Curb Halloween Candy Cravings

That’s me and my two brothers pictured above, looking super cool back in the early 90s.

It’s Halloween tonight, and that means one thing… CANDY. Delicious sweet, chewy, melt-in-your-mouth, chocolaty candy. Wait I’m supposed to tell you that candy is bad and not to eat it, right? WRONG.

Believe it or not, I’m only human and think candy is DELICIOUS too. But let’s face it. There’s a lot of crap in there that you may not even realize. If I look at the label of some of my favorite candies, that’s usually incentive enough to put them down. Here are a few I just looked up: Snickers bars have corn syrup, lactose milk fat, and partially hydrogenated soybean oil (hello, trans fats!); Skittles contain corn syrup, hydrogenated palm kernel oil, dextrin, modified corn starch, and 9 cancer-causing dyes, including Yellow 6 Lake, Red 40 Lake, Yellow 5 Lake, Blue 2 Lake, Yellow 5, Red 40, Yellow 6, Blue 1 Lake, Blue 1); Reeses contains a preservative called TBHQ, or Tertiary Butylhydroquinone, a chemical preservative and a form of butane. It is a very common food preservative and can be found in everything from candy to pet food. Mother Nature News indicates this preservative should be avoided as it can cause can cause nausea, delirium, collapse, tinnitus (ringing in the ears), and vomiting. There are also suggestions TBHQ can cause hyperactivity in children as well as asthma, rhinitis and dermatitis, and an aggravation of ADHD symptoms.

Well that was a bit dark. Let’s move on. I’m not here to tell you don’t eat this and don’t eat that. I am here though to bring you useful tips you can actually use when you DO have these sugar cravings. Here are 5 techniques I use on a regular basis and share with me clients. Hopefully some of them will resonate with you!

1. Drink water: Sometimes when we have cravings, especially for sweets, it’s actually a sign of dehydration. If I start feeling a little coo-coo with the cravings I’ll down a glass of water and wait a few minutes. Sometimes I just plain forget I had the cravings in the first place.

2. Have healthy sweets available: Munch on apples with cinnamon and honey (maybe some almond butter too!), red peppers, grapes, bananas and peanut butter, or other fruits and sweet veggies. You may satisfy your sweet tooth this way.

3. Brush your teeth: Nothing feels better than a minty fresh mouth, and sometimes this is all I need to kick those cravings to the curb. You can try bringing a toothbrush to work for after meals, or having one on each floor of your house for easy access. Try stepping it up with some mouthwash (I love Tom’s Peppermint Mouthwash– holy wow).

4. Make some tea: Sometimes after a meal I’m just craving finality. When I get those cravings to eat more, more, more, I’ll make myself a tea. You can add honey for a little sweetness and almond milk for a little creaminess.

5. Get busy: Cravings can, at times, be caused by pure boredom. Try to catch yourself when you have the cravings and ask yourself what is going on for you? A lot of my clients find that they eat out of boredom. This is your cue to get active. If it helps you can make a list of activities ahead of time to satisfy the need to be active, and instead of running your mouth over food, you can run it to a friend through a phone call, or run your thoughts past a journal, work on a project, or get involved in an activity with friends or your community. For Halloween, try to think of activities you can do in between trick-or-treaters.

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Strawberry-Coconut Smoothie

Strawberry-Coconut Smoothie

This past week I lugged 2 gallons of coconut milk, 30 bananas, 14 lemons, 12 packs of frozen strawberries, almond butter, measuring cups, marketing materials, a Vitamix motor and cap out to Long Island in a dress and heels for a smoothie workshop.

blenderI was all ready to go and excited to make some delicious smoothies when I realized I forgot one key item: the actual BLENDER. My hands clasped over my mouth. I didn’t tell anyone because I was determined to find a solution. I walked out into the office area, where I must have looked lost, because an employee asked me if I was looking for the copy machine, to which I responded, “No, but I am looking for a blender.” He directed me to the cafeteria where I procured two bar blenders– problem solved. Phew. If there’s one thing I’ve learned throughout the years, it’s– there’s always a solution if you decide there is one.

The way this works out, is the employees (if you’re reading this now, hi!) got to try delicious smoothies, and you, yes, you, can recreate it by following the recipe below.

But first! some helpful hints for you:

  1. Let your bananas go brown- they’re sweetest when they start to go spotty and perfect for smoothies. Once they begin to spot, you can peel them, cut them into pieces, and stick them in a plastic bag in your freezer. They’re easy to add to smoothies this way. BONUS: If you have an ice cream craving, try bending up the frozen bananas to make “ice cream.”
  2. Berries are a great fruit to add, since they are low glycemic and are a whole food. What do I mean by this? We consume berries as a whole, with the skin, fruit, and seeds. As a whole food, your body knows exactly what to do with it and you get the benefits of each part, acting together to nourish you.
  3. Lemon will add a bit of tanginess to the smoothie, AND when you begin to add greens (go ahead, I dare you), the acidity in the lemon will counter the bitterness in the greens. How cool is that?
  4. As we discussed last week, in every smoothie and every meal you always want three things: Fiber, fat, and protein. This smoothie only has fiber. So how can you easily get fat and protein? Almond butter! The fat and protein in nuts will help slow down the absorption of the sugar in the fruit to give you more sustained energy. You can find some more cool mix-ins for your smoothie here.

Alright, let’s talk about this delicious smoothie…

Strawberry-Coconut Smoothie

Yield: Serves 1

Ingredients

  • 1 cup slightly thawed frozen strawberries
  • 1 banana
  • 2 Tbsp light coconut milk
  • 1 tsp lemon juice
  • 3/4 cup water

Directions

  1. Blend strawberries, banana, coconut milk, lemon juice, and water until smooth.

Source: Whole Living –

http://www.wholeliving.com/216603/strawberry-coconut-smoothie

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3 Key Ingredients You Need in a Complete Meal

3 Key Ingredients You Need in a Complete Meal

Hi, all!

Smoothies are all the rage now, and are met with mixed reviews, but one of the common complaints I hear is that smoothies do not fill them up. I hear you.

Yesterday I did a smoothie demo (for which I’ll be sharing the recipe for a Strawberry Coconut Smoothie, next week), but before I made each smoothie I gave a short spiel on some helpful smoothie-making tips. One of the points I drove home, was that in every smoothie, and every MEAL you need three key ingredients. Without these three key ingredients, we have a tendency to go HUNGRY an hour later. And when we are HUNGRY, we risk falling victim to cravings and not eating our best.

What are those three key ingredients?

  1. Fiber
  2. Fat
  3. Protein

Most smoothies people make have fruits and vegetables in them, which is AWESOME, and if you’re not regular now, you will be by incorporating a fruit and veggie smoothie into your day (oh, I went there). The problem with most smoothies is, if it’s just fruit and/or veggies, it’s only ONE of the three key ingredients– FIBER.

So what’s an easy way to incorporate fat and protein? HEALTHY fat and protein?

How about some almonds?! Almonds have both, and the protein and fat in the almonds is going to slow down the absorption of SUGAR naturally occurring in your fruit. What this means for you, is more stable sustained energy and being fuller longer.

Here are some more examples of smoothie add-ins to give you a boost of fat or protein:

  • Coconut Oil
  • Hemp Protein Powder or Seeds
  • Walnuts
  • Cashews
  • Avocado
  • Pumpkin Seeds
  • Flax Seeds
  • Chia Seeds
  • Spirulina
  • Chlorella
  • Maca

Does this list sound like a bunch of weird hippie-dippie stuff? That’s because it is. And that’s okay! Just pick one or two or three hippie-dippie things and start from there. For instance, I’ll usually add hemp protein, flax seed, and cashews to my smoothies. Oh, and LOTS of greens… but we’ll get into that next week.

So what about meals?

It’s the same concept: Fiber, Fat, Protein

Here are some meals I’ve made recently that combine the three:

photo 2-3 photo 4-1 photo 1-3

 

Protein used in these meals: Chicken, Salmon, Garbanzo beans, Hemp seeds

Fats: Avocado, olive oil, coconut oil

fiber: Kale, mixed greens, broccoli slaw, tomatoes, peppers, onions, carrots, celery root

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