Try This Simple, Powerful Tactic Any Time - Cravings-Crushing Monday
What can you do on a holiday weekend or any time a relative, friend or neighbor urges you to eat her or his specially prepared [chocolate cake, brownie or whatever] “treat,” which is so tempting?
How can you muster up the strength to resist that enticing “goodie” that’s full of sugar, processed flour, salt or fat, which you’re now craving?
Just get in a receptive mode to let your cravings be your teachers. When you allow your cravings to speak to you — and you listen — you’ll get tremendous power.
So here’s an Easy Trick to Turn Down Sugar Pushers:
First, Delay: First, when a relative, friend or neighbor urges you to “Just try my [piece of pie, cake, cookies or fill in the name of the junk food],” just say, “Oh thank you so much for offering. This looks delicious.” Then add, “Right now, I need to run to the restroom.” Then dash off quickly.
Next, Dawdle: While in the rest room, dawdle for one to five minutes. Take your time to do your bathroom business. Wash your hands twice. Fix your hair or your makeup, if you’re a woman. Do some stretches or belly-tightening exercises either in the bathroom stall or in front of it. Boogie to a tune on your iPod. (If you have no music, just hum your favorite tune.) When you dawdle like this away from the tempting “treat,” you’ll feel more power and determination to stick to your healthy eating plan. Once you leave the restroom, if dessert is served on the table, take more time. Then learn something new about your dining companions on both side of you. And if dessert is offered on a buffet bar, just stay away and talk with people elsewhere.
Third, Discover: While you’re in the restroom, far from temptation, do a short discovery process. Ask yourself, “Do I really want this [junk food] or am I just worried about hurting [so-and-so’s] feelings?” Next, ask yourself, “How will I feel tomorrow if I have some of this [fill in the name of the dessert or snack food]?” Really get into the awful feeling you’d have the next day. Think about how discouraged, frustrated and angry at yourself you’d be. This is the one time I find that negative feelings can actually be constructive and productive over the long haul.
Finally, Delight: Then top off your process with deliciously sweet feelings. I’m not talking about food, or course. Just think about how when you stay away from temptation and do nothing, you’ll feel so powerful, positive and in control. Recognize that your simple “No thank you” or simply walking away from temptation is a super-simple way to take positive, health-promoting action. In short, simple inaction is simple positive action.
That’s all you need to do to be more powerful than well-meaning Sugar Pushers.
Not only that but when you Delay, Dawdle, Discover and Delight, you’ll take pride in yourself quickly — within minutes!
You’ll be so glad that you put off this short-lived, self-defeating, immediate gustatory gratification in favor of a long-term positive outcome.
A Cravings-Crushing Monday Feature: Those Puffy Nibbles Aren't a "Free" Food
Popcorn is not a healthy dieter’s best friend.
Sure, you may read or heard that otherwise, but you’ve been misled.
Sure, it can be challenging to resist popcorn and other junk food, especially at movie theaters. The tantalizing sight, smell and possibly sounds of popcorn popping are tough to ignore.
But by gobbling a lot of popcorn, you’re overloading carbage (my phrase for carb gargage).
The equation is simple: Popcorn = Sugar
Just look at nutritional contents of popcorn and you’ll be shocked.
A medium bag, for instance — as shown in the image above from top cartoonist Isabella Bannerman — racks up a whopping 1,200 calories, 60 grams of fat and 83 grams of carbs. (Divide that by four to come up with the teaspoons of sugar.)
In effect, when you mindlessly shovel the contents of a medium popcorn into your mouth, you’re flooding your bloodstream with some 20.75 tsp. of sugar in one sitting, thereby vastly exceeding the American Heart Association’s recommendations of six tsp. of added sugars per day for women. (And I recommend that we consume far less.)
Let’s face it though. It’s easy to ignore the popcorn facts. I know I did back in 2012 to mid-2013, while reeling after the death of my mom and struggling with grief and PSTD.
Popcorn is Not a Healthy Diet Food
Now learn more why popcorn is not a healthy diet food.
A Cravings-Crushing Monday Feature: My First Interview in Years for the Free Yourself From Dieting... Losing Weight from the Inside Out Summit
This week, for Cravings-Crushing Monday, I’m going to share one ridiculously easy way to get a handle on your popcorn bingeing. However, this week, instead of writing about the tool, I’m urging you to listen to my first interview in about three years so you can discover how to take control of your popcorn intake while in the movie theater or when you’re on the run.
Have you had a diet relapse? If so, don’t fret. You can easily Bounce Back after You Blow Your Diet.
In fact, I’m a success story. Indeed, as I reluctantly admitted last year, after my mother died — while I was reeling from grief, despair, betrayal, PTSD (Post-Traumatic Stress Syndrome) and more — I had a Carb Relapse, which, much to my professional embarrassment, lingered for some 10 months. Not only that, but I packed on 21 pounds.
For the past two-plus years, I’ve been eating cleaning, and yes, I slimmed down, too.
These days, I’m intrigued by relapse. Why do people blow their diets? How, and with what foods? (In my case, I went for carbs, not sugar.)
Now, I’m determined to show you how not to blow your diet when abuse, gut-wrenching grief, tragedy strike.
Ever since I a Relapse Bouncer, I’ve become a magnet for questions about the topic.
Someone just asked me today, “How do you bounce back after a relapse?”
To help you, too, Bounce Back After Relapse, I’ve been creating or finding tips to help you get you back on track. Here are 10 Ways to Bounce Back After You Blow Your Diet.
1. Shower yourself with compassion if you’ve blown your diet.
If you slip on your diet, this is not the time to berate or belittle yourself. Instead, use your relapse as a reason to lavish yourself with kindness, understanding and sympathy. The research is mounting on the benefits of giving yourself compassion. (More about that in a future post.)
If you’re like millions of Americans, yesterday, you overdosed on candies, in large part, because Halloween is a sanctioned National Sugar Overload Day.
For years now — ever since 1998, when I kicked sugar on doctor’s orders — on The Day After Halloween, I hear from frustrated, disappointed, Sugar Shocked people, who want to know how to Get Back on Track.
For instance, today, a determined Christie wrote to say:
“I’m ready to kick sugar again…..again!!! Ready to sleep better at night, have more energy during the day, and have the brain fog lifted!”
If you, like millions of Americans, pigged out on Halloween candies, you’re probably reeling from Sugar Shock — which means you may be feeling dizzy, headachy, sluggish, irritable or wiped out.
Since you’re not feeling so great, here are 6 easy ways to help you Rebound After Relapse™, as I call it,
1. Drink plenty of water. That, of course, you probably know. Add some lemon, too, if you can.
2. Ditch the Sweet Stuff or Hide it in Your Car Trunk. Please don’t keep leftover candies in your home. Temptation can lead to one bite, which, of course, can lead to many more.
Now, if you’d rather not be restrictive with your kids because you feel that they’ll then want more candies, then ration them out. Let your childreen have 2 small candies per day. Then hide the rest in your car trunk or another place that’s not easily accessible.
3. Treat Yourself to Nutritions Meals.
Given that yesterday you tricked yourself, today’s the day to treat yourself with nourishing meals. Think quality protein (free-range chicken, fish, etc.), healthy fats (like a little olive drizzled over your dinner), and quality carbs (a salad and veggies).
4. Savor Sweet Potato & Sweeten with Cinnamon.
If you find yourself craving something sweet today — which can be expected — try sprinkling some cinnamon on a cooked sweet potato or pumpkin. Not only is this combo yummy, but cinnamon, as a 2007 study showed, may lower your blood sugar after meals, (See the actual study here.) You also can add a dash of olive oil or flax oil, which makes your dish quite tasty. In fact, you can make this your dessert.
5. Sniff Away Your Cravings & Stress.
Since today, you may be feeling especially stressed since you ate a lot of sugar-filled candies, try dabbing on some lavender, which research shows can diminish stress, which is a prime trigger for food cravings. The various chemicals in lavender — such as Linalol, linalyl acetate, geranyle, eucalyptol, pinene, limonene, cineole, phenol, coumarins, and flavonoids — work together by “ stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system.” That’s “the part of the brain that controls emotions,” according to The Mayo Clinic.