Control your cravings with 6 easy tips!

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Cravings testing your will? No matter how much you want to lose weight, it can be difficult to curb cravings for sweets and junk food. People who eat sugar usually crave even more sugar. The same goes for those who eat salty foods. Cravings are your body’s way of communicating with you. These urges are fueled by dopamine and other brain chemicals released when you eat certain foods, which creates a rush of euphoria. They often indicate vitamin deficiencies. The good news is that you can reduce and even stop cravings.

Find Healthier Alternatives

If you have cravings for sweets, add more chromium, magnesium, and phosphorus into your diet. These minerals can be found in raw nuts and seeds, fresh fruits, broccoli, grapes, fish, eggs, and dairy. Eat any of these foods to reduce cravings. For example, if you’re craving chocolate, eat a bananas or some pineapple. If you have cravings for junk food, prepare some healthy snacks at home.

Eat Enough Protein

Eating too much or too little protein can cause cravings. Protein increases satiety and makes you feel full longer. Your daily meals should include fish, seafood, chicken breast, nuts and seeds, dairy products, eggs and other foods rich in protein.

Don’t Tell Yourself That You Can’t Eat Something

The moment you say “I’m not allowed to eat potato chips or French fries,” it is the first thing you want. The more you forbid yourself something, the more you will want it. If you want to reduce cravings, avoid statements like this.

Eat Regularly

Having three meals and two snacks a day is one of the best ways to prevent cravings. Most people don’t eat regularly; they often skip breakfast or lunch. As a result, their blood sugar levels drop, which makes them crave sweets and sugar.

Avoid Triggers

You crave what you eat. For example, if you eat chocolate once or twice a week, you’ll crave chocolate. If you’re diet consists of salads, grilled fish, dairy products, and healthy snacks, you’ll crave these foods. Cravings typically last 10 minutes. Your body needs about nine days to get used to a new diet. Try not to eat any of the foods that trigger cravings for up to nine days.

Drink More Water

Researchers have found that when people are craving junk food or sweets, it could be a sign of dehydration. Drink a full glass of water when you get cravings. Keep a bottle of water filled up on your desk at work.

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5 simple tips for clean eating.

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Eating clean is the best thing you can do for your health. You don’t have to give up meat, buy expensive kitchen tools, or make drastic changes in your diet. There’s nothing extreme about clean eating. Almond milk, Greek yogurt, quinoa, wild blueberries, black chocolate, butter, eggs, and chicken are a preferred choice among those who follow this lifestyle. A few minor changes in food choices, portion sizes, and cooking techniques can change the way you look and help you shed those stubborn pounds.

Check out these five simple tips for clean eating:

Use Healthy Substitutions for Everyday Foods

Eat whole oats and Greek yogurt instead of oatmeal and low fat yogurt. Prepare grilled chicken wrap with grilled veggies instead of grilled chicken sandwiches. Opt for natural butter and honey on whole wheat muffins instead of peanut butter and honey on white bread. Use egg whites instead of whole eggs. Choose healthy snacks like fresh fruit, almonds, peanuts, rice cakes, and raw veggies.

Make Small Changes to Your Diet

If you want to eat clean, change your diet gradually. Start using stevia instead of sugar. Avoid any foods and drinks containing high fructose corn syrup. Substitute white rice and pasta with quinoa. Use a non-stick spray or olive oil when you cook fish, chicken, turkey and other type of meat. Prepare your daily meals at home. This will help curb the temptation to run out and buy junk food. When you eat out, stick to the basics. Choose whole grains, grilled fish and vegetables, leafy greens, and seafood. Enjoy foods at their peak season.

Consume Healthy Fats

Your diet should include foods rich in healthy fats, including salmon, tuna, seafood, shrimps, nuts, and avocado. These foods help prevent cardiovascular problems, support weight loss, and improve memory.

Approach Your Meals as a Lifestyle

Clean eating is not a quick diet. If you really want to improve your health and change your eating habits, approach your meals as a lifestyle. Be mindful of how you’re eating and how our food choices affect your health. Weight loss comes naturally when you give up processed foods and high-calorie foods. When you eat clean, you don’t have to count caries or skip meals.

Cut Down On Saturated Fat

Saturated fat raises cholesterol levels and leads to cardiovascular problems. Limit the consumption of cheese, pork, junk food, pastries, and sweets. Replace animal fats with unsaturated fats from olive oil, avocados, seeds, legumes, and nuts.

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Does exercise really make you healthier?

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Exercise is the miracle cure we’ve all been waiting for. It’s free, easy to take, and has immediate effects on your health. According to health experts, exercise is the single best thing you can do for your mind and body. Whether you choose yoga, weight training, pilates, or cardio, physical activity can protect you from heart disease and stroke, high cholesterol, osteoporosis, back pain, obesity, diabetes, colon cancer, depression, and anxiety. Physical activity can improve your life in a multitude of ways.

Physical Activity and Mental Health

Researchers have found that exercise increases concentrations of norepinephrine, a natural compound that helps reduce stress and mental tension. In some cases, physical activity can be just as effective as antidepressants in treating depression. A recent study revealed that people who exercise vigorously for 45 minutes over a three-day period have shown fewer signs of cellular aging compared to those who were stressed and inactive.

Exercise reverses the harmful effects of stress and increases the level of brain chemicals that improve your mood. Additionally, it improves body image and leaves you feeling euphoric for several days after finishing your work out.

Burn More Calories throughout the Day

Regular exercise relieves stress on your heart, lowers cholesterol levels, supports weight loss, and builds strong bones. It also tones your muscles and improves your mood. Strong muscles burn more calories throughout the day. Because men have more muscle mass, they burn energy faster and lose weight more easily than women. If you exercise a few times a week, you’ll boost your metabolic rate and burn fat more effectively.

Exercise – The First Step to a Healthy Lifestyle

Studies suggest that exercise can lower your risk of cancer and diabetes by up to 50 percent. Whatever your age, being physically active can help you lead a healthier life. Walking, hiking volleyball, basketball, tennis, water aerobics, weight lifting, jogging, swimming, football, and martial arts – any of these activities will improve your overall health. Exercise can also boost your mood, confidence, energy, and sleep quality while reducing your risk of stress and depression.

The health benefits of exercise are hard to ignore. From children and teens to pregnant women and seniors, everyone needs exercise. Keep in mind that daily chores such as cooking, shopping, and housework don’t count as exercise. If you want to stay fit and reap the benefits of physical activity, go to the gym or exercise at home (or outdoors).

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How to lose 10 pounds in 3 days!

Must be followed exactly
Lose ten pounds in three days

Note - Drink water throughout the day!

First Day:

Breakfast
Black coffee or tea, 1/2 grapefruit, 1 slice of toast with 2 tablespoons of peanut butter

Lunch
1/2 cup of tuna, 1 slice toast, coffee or tea

Dinner
2 slices of any type of meat (3 ounces) 1 cup of string beans, 1 cup of beets, 1 small apple, 1 cup of vanilla ice cream


Second Day:

Breakfast
1 egg, 1 slice toast, 1/2 banana, coffee or tea

Lunch
1 cup cottage cheese, 5 saltine crackers

Dinner
2 hotdogs, 1 cup broccoli, 1/2 cup carrots, 1/2 banana, 1/2 cup vanilla ice cream


Third Day:

Breakfast
5 saltine crackers, 1 slice cheddar cheese, 1 small apple, black coffee or tea

Lunch
1 hard boiled egg, 1 slice toast

Dinner
1 cup tuna, 1 cup beets, 1 cup cauliflower, 1/2 cantaloupe, 1/2 cup vanilla ice cream

"Diet works on chemical breakdown and is proven. Do not vary or substitute any of the above foods. Salt and pepper may be used, no other seasonings. This diet is to be used 3 days at a time.

In 3 days you will lose 10 pounds, after 3 days of dieting you can eat your normal foods, but do not overeat. After your normal days of eating, start back on your three days. You can lose up to 40 pounds a month if you stick to this diet.

It is a safe diet!!!! 
Remember do not snack between meals."

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