I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either. The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you.
Here’s how to handle these cravings and get back in the saddle for your healthy routine.
Get to the root of your cravings
Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving. Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway.
Try to eat regularly
It may sound counterintuitive, but if you eat regularly, meaning don't skip meals, you’ll keep your blood sugar levels on an even keel. Pack a healthy snack to enjoy when you find it difficult to make it to lunch or dinner in time. By doing so, you’ll feel satisfied and will be less likely to head to the office vending machine or a quick stop at the drive-thru.
Slow down when eating
Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes. Therefore, slowly chew your food. Savor the flavors. You will notice that the desire to eat your entire portion is diminished, and so will your appetite for dessert.
Do something else
Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, message your friends, put up the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that nagging craving.
If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.
Keep your food cravings out of the house
You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.
Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them.
So, let's get honest here. My biggest craving I get is chocolate covered anything. I notice it happens when when I'm hungry, tired and late at night.
What craving nags you the most?
And if sugar is a craving that you want to combat, Join the challenge today!
Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down. I love that nature works like this, innately causing us to change with the seasons, have you ever noticed? The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation. The critical part of this fascinating natural phenomenon is that we listen and oblige.
There are a few ways that I mindfully go into the Winter season and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well. These work for me each year, and I hope you'll gain some ideas you can use, too!
My favorite Winter Wellness tips...
1. Don’t burn the candle at both ends
If your social calendar looks anything like mine, it's jam-packed this season. We just made it through all the Holiday parties, and now it's time to catch up with those we didn't have time to see last month, and of course, celebrate the New Year. However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.
2. Be mindful of social settings
For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your hands clean is one of the best way to avoid a winter illness.
3. Keep working out
Your best battle against the winter blues is to keep to your workout routine. Finding it hard to stay motivated during the colder months? Switch things up. Try a new class at your gym or take on a new challenge that will help keep you motivated.
4. Hydrate more
Getting enough fluids is essential on any day, but in the winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer is a must.
So, what's the norm for you? Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside? I tend to stay indoors much more. I'm fortunate that I get to work from home so going out everyday is not essential. I try not to let the weather dictate my actions thought, because that's a recipe for depression, mood swings and slipping into bad habits, like unhealthy snacking. Otherwise, I stay on track making sure that I stay hydrated, well-rested, eating healthy - I find that I cook more during the winter months too.
Be kind to yourself during the winter months and the rest of the year too!
Click here >>>> BEING WHOLE,
the facebook group where you can find more information like this, tips and support from like-minded people on the journey of integrating mind, body and spirit for health and happiness.
Does it seem like the years fly by faster each year? Sometimes I can't believe how fast they go by, and this year is no exception. We get wrapped up in our schedules, and before we know it, we're making holiday plans again with our loved ones.
Same goes for New Year's Resolutions. We proudly proclaim them at the beginning of each year with the best of intentions. We really mean to accomplish them, but nearly all of them fall flat before Spring even hits.
There are many reasons why this happens. To stick with your resolutions, you’ve got to be realistic about your goals. Here are some tips for creating resolutions you’ll actually keep so that when New Year’s rolls around again, you can try making a new resolution instead of the same ones year after year.
1. Set up a reward
Whatever you’ve decided, be it weight loss or quitting smoking or even both, you’re more likely to make a positive change in your behavior if you have a reward waiting down the line. Make your goals manageable, also. Saying that you just want to lose weight has no direction which is why this goal always fizzles out. Make checkpoints along the way if you're going to see those results, and make those rewards unrelated to food.
2. Pair up with your pals
Getting together with friends to better yourselves is an excellent way to build up your new good habits. Whether it’s taking a class together at the gym or learning a new craft like painting or pottery, teaming up with your friends will make it much more likely you won’t give up on your goals.
3. Keep a written record
Writing down your resolutions makes it more front and center in your mind. In fact, starting a journal around your resolutions is highly recommended. You can write what you’ve done each day to get to that goal.
4. Dissect your resolutions into tangible goals
If you’re serious about achieving your resolutions, sit down right now, get your pen and paper and write out your resolutions. Then, break them down into smaller chuncks on what you are going to do to get there. So, if your goal is to lose 50 pounds, write down what you’re going to do to get there on a daily basis. You can commit to 15 minutes of exercise per day to start and then increase it at a checkpoint. You can also commit to swapping out some unhealthy items every week. Doing it this way will help you make the changes you want to see.
5. Share your resolutions
If you really want to succeed, tell your friends and family about your resolutions before New Year’s Eve. You will find much support and possibly teammates to take along for the journey. HOWEVER, be very choosy about who you share with; not everyone needs to know your plans, especially if they are morely to tell you how you can't do it instead of jumping on board and helping you do it.
A really safe place to share your goals while also getting support along with resources to help you along this path, is my facebook group, Being Whole. Me and the members of Being Whole discuss food, exercise, meditation, yoga, self-talk, essential oils, relationships and everything that affects that state of our health, so come join us and we will accomplish our goals together!
Don’t let another year of unresolved resolutions fly by. Make 2019 your year, it’s entirely within your reach. What are you excited about in the new year? Hit reply and let me know, I’d love to hear from you.