3 Steps to Put the Brakes on Sugar Cravings

Sugar can be one of the most formidable detriments of healthy eating.

Here is a 3-step defence strategy to use when those cravings come a knockin'.

Your number one defence against cravings is to simply find something else to do - right away. Ok I used the word "simply", implying that this is a "simple" thing to do. It isn't, but if you can get your mind focused on something else, the craving will likely pass. Here's a distraction inventory:

Take a bathDo some body weight exercisesBrush your teethSurf the netGrab a book/magazineWrite

If it so happens that you are unable to distract yourself, the second step is to find a healthy(er) option. Here is a list of things you can do to placate your sweet tooth.

Protein smoothies - make yourself a healthy smoothies with a flavoured protein powder.Chewable vitamins. Chewable vitamin C tastes at least somewhat like something you'd get at Halloween. Just don't overdo it - stop at 2000mg's worth.Greek yogurt with vanilla protein powder gives you a high protein kick with a vanilla twist. Dark chocolate: Bitter/sweet treat with health benefits! If you choose the dark chocolate route, however, just remember it doesn't take long to consume too many calories worth.Eat some fruit. Some dark seedless grapes are nice and sweet, but have fiber and antioxidants in them as well.

If all else fails and distractions aren't working and the alternatives just aren't going to cut it then allow the indulgence... but DO SO WISELY. That doesn't mean devouring a bag of chips or a container of Hagen Daas. When you choose to indulge do so moderately and without guilt.

So there you have it - a three step strategy to helping avert sugar craving!

What is your best tip for shirking sugar?

Image Credit: Flickr/delairen

View the original article here

Simple Steps to Pack a Healthy Lunch

We all know that bringing a lunch everyday will save us calories and money, but it is all about sticking to it and making healthy choices.

You must plan ahead, spend an extra five to ten minutes packing the lunch, and then transport the lunch safely.

I bring my lunch to work almost everyday, so I will share with you some quick tips that I've learned.

Decide what you will eat for lunch. A few of my favorite lunches are: Salad with tuna or garbanzo beans and a light vinaigrette dressingHigh fiber wrap with hummus and vegetablesLeftovers from dinner in a reheatable container or leftovers placed on top of salad greensHomemade soup/stewSandwich thins or whole wheat bread with nitrite free turkey and a thin spread of pestoInterchange your snacks or sides. Try Greek yogurt, fruit, small handful of nuts, baby carrots/raw vegetables, hummus, whole grain crackers, reduced fat cottage cheese, and low fat string cheese.Make a shopping list of items you need for your lunch. On your weekly shopping trip, make sure to pick up the necessary items.Pack your lunch the night before. You will be much more likely to stick to packing your lunch if you don't have to do it during the morning rush.Use a lunch bag that is insulated and always pack an ice pack. Food will stay safe for up to four hours when left in the temperature danger zones. Using an ice pack and insulated lunch bag will help to extend this time slightly. I use a collapsible lunch bag that I can fold up and put in my purse for convenience.

These are just the basics. The hardest part is changing your habits and behaviors. Just remember that there is a greater payoff for bringing your lunch to work everyday. If your goal is weight loss, you may save a couple hundred calories resulting in a pound lost by the end of the week. If you goal is to eat healthy, packing a lunch could help to increase your fruit and vegetable intake.

Do you pack a lunch, and if you do, do you have any lunch ideas for the rest of us?

View the original article here

Simple Steps to Pack a Healthy Lunch

We all know that bringing a lunch everyday will save us calories and money, but it is all about sticking to it and making healthy choices.

You must plan ahead, spend an extra five to ten minutes packing the lunch, and then transport the lunch safely.

I bring my lunch to work almost everyday, so I will share with you some quick tips that I've learned.

Decide what you will eat for lunch. A few of my favorite lunches are: Salad with tuna or garbanzo beans and a light vinaigrette dressingHigh fiber wrap with hummus and vegetablesLeftovers from dinner in a reheatable container or leftovers placed on top of salad greensHomemade soup/stewSandwich thins or whole wheat bread with nitrite free turkey and a thin spread of pestoInterchange your snacks or sides. Try Greek yogurt, fruit, small handful of nuts, baby carrots/raw vegetables, hummus, whole grain crackers, reduced fat cottage cheese, and low fat string cheese.Make a shopping list of items you need for your lunch. On your weekly shopping trip, make sure to pick up the necessary items.Pack your lunch the night before. You will be much more likely to stick to packing your lunch if you don't have to do it during the morning rush.Use a lunch bag that is insulated and always pack an ice pack. Food will stay safe for up to four hours when left in the temperature danger zones. Using an ice pack and insulated lunch bag will help to extend this time slightly. I use a collapsible lunch bag that I can fold up and put in my purse for convenience.

These are just the basics. The hardest part is changing your habits and behaviors. Just remember that there is a greater payoff for bringing your lunch to work everyday. If your goal is weight loss, you may save a couple hundred calories resulting in a pound lost by the end of the week. If you goal is to eat healthy, packing a lunch could help to increase your fruit and vegetable intake.

Do you pack a lunch, and if you do, do you have any lunch ideas for the rest of us?

View the original article here