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Craving Junk Food? How to Stop the Craving in its Tracks

April 3, 2019 by Dawna Stone

I came down to my kitchen one weekend morning and saw my 6-year-old frantically going through our pantry. “What are you doing?” I asked. He replied, “Daddy!” I came a little closer and realized he was quite upset, so I asked, “What about Daddy?” He turned away from the pantry and looked up at me with a sad little face and watery eyes. He said, “Daddy ate my potato chips!”

I brushed aside my concern over the fact that potato chip breakfasts are definitely not one of our family’s rituals and did everything I could to suppress a smile. “Luke,” I said gently, “I will remind Daddy not to eat your chips.” “OK,” he replied, “But why don’t you get Daddy his own bag?” I decided it wasn’t worth explaining that Daddy actually had his own bag of chips, but after those had vanished, he had gone scavenging for more. I just couldn’t bring myself to admit to my little boy that his father is a potato chip addict.

My husband never craves sugary treats like chocolate, cookies, cake or other desserts. But if you step between him and a bowl of potato chips, you do so at your own risk. For him, chips are like a drug. If they are around, he will eat them—even if it requires stealing from his young son.

Personally, I couldn’t care less about chips, but place a bar of chocolate or some chocolate chip cookies in my pantry, and they will quickly disappear.

We blame ourselves for not being able to resist junk food. We often berate ourselves, thinking we’re weak or lacking willpower since we cannot combat these yearnings. But there is more to our cravings than a mere lack of willpower. Most processed food is formulated in such a way that we can’t help but crave it. There’s a reason we can’t eat just one cookie or a single handful of chips, and here’s why.

There are tactics and formulations that make processed foods so instinctively appealing. Companies spend enormous amounts of money on things like bliss point, crunch factor, dynamic contrast, mouth feel and vanishing caloric density—all to get you to crave more.

So what can you do when a craving for something unhealthy hits? Try one of these three brain-based training techniques:

  1. Practice Mindfulness

When a craving hits, your first instinct usually entails fighting the urge. But that can make the desire even more powerful. Fortunately, there is a better way. A study published in the journal Appetite showed that simply practicing mindfulness could drastically reduce one’s cravings. Participants in the study were asked to observe their cravings without passing judgment. This simple act of being more cognizant and viewing the thought as something separate from themselves proved enough to reduce their cravings.

You can practice mindfulness by performing a three-part exercise each time a craving hits. First, stop what you are doing and take three minutes to study your environment. Second, acknowledge your craving and think about how you are feeling. At this specific moment in time, are you happy, sad, content, bored, tired, angry, etc.? Third, try and disassociate yourself from the craving; recognize that it’s a desire for a certain food rather than a negative aspect of your character. The craving doesn’t make you a bad person or render you powerless. It’s merely an urge that arrives and passes. Over time, this simple exercise can help you lessen the intensity of the craving and make better choices.

  1. Alter Your Environment

Your brain can associate a specific location, smell or sound with a desire or craving. Another Brian Wansink study gave secretaries jars filled with 30 Hershey’s® Kisses®. Each week during the three-week study the candy jar would be placed in a different location. The first week, the jar was placed on the corner of the secretary’s desk. The next week, it appeared in the desk drawer; during the third, it sat on a file cabinet six feet away from the subjects. Daily candy consumption went from nine pieces when the jar was on the desk to six pieces when it was in the drawer to only four pieces when it was on the file cabinet located six feet away. The convenience factor played a huge role in the amount of candy—and consequently calories—that the secretaries consumed.

Study after study has proven that we consume more items and calories when food is within our line of sight and readily available—and less food and calories when it’s out of sight or inconveniently located

Do you keep sweet treats or unhealthy snack foods on your desk or within reach at work? Does your pantry contain a host of unhealthy, processed junk food? Do you store cupcakes, cookies or other baked goods on your kitchen counter? Simply altering your environment—getting rid of unhealthy foods and replacing them with healthy alternatives—is the first step in eliminating your cravings and making smarter choices.

  1. Shift Your Attention

Shifting your attention from your craving to another activity, scientifically known as cognitive interference, proves another effective tool. I’m not a huge fan of video games; I’d rather my kids play outside, read a book or do crafts. I was, however, intrigued by a study that determined that playing the video game Tetris could help people manage their cravings.

According to Jackie Andrade, a professor at the School of Psychology and Cognition Institute at Plymouth University, “Playing Tetris for just 3 minutes decreased craving strength for drugs, food and activities from 70% to 56%.” She adds, “Playing a visually interesting game like Tetris occupies the mental processes that support that imagery; it is hard to imagine something vividly and play Tetris at the same time.”

I’m not suggesting daily video game sessions to cope with cravings, but the study does show that shifting your attention toward something other than your craving can help manage or lessen the intensity of the yearning.

For many of us, our cravings hit when we are tired or bored. When you notice one coming on, try shifting your attention to a different task. If you’re at your desk, get up and walk outside or visit with a co-worker for a few minutes. If you’re home, call a friend, read a good book or magazine, or play a game of cards with your kids. Simply shifting your attention to a more enjoyable task can be enough to curb your craving.

Next time a craving hits, give one of these proven brain-based training techniques a try!

 

I Did a Five-Day Detox and Here’s What Happened…

January 1, 2019 by Dawna Stone

I consider myself relatively healthy so when a five-day detox had such a profound effect on me, I was surprised to say the least. Before the detox, I was having frequent headaches, which I blamed on too much time in front of the computer, and I was having some minor skin breakouts. I was also feeling like I was in a haze or fog—this is what concerned me most.

The day-to-day account of what happened over the five-day detox is below. If you're interested in doing the detox challenge with me you can learn more HERE.

Day one:
I was excited to get started. I followed the plan to a tee and was surprised that I wasn't hungry at all. Instead, I simply felt proud of myself for taking the challenge.

Day two:
I woke up excited to take on day two of the detox. Today was a little more difficult as I was craving my normal late night (not-so-healthy) snack. Instead I had a cup of herbal tea and went to bed.

Day three:
I slept better last night that I have in months! I do however have a slight headache this morning. This is most likely due to cutting back on processed foods and more specifically sugar. I know from experience, this will pass quickly.

Day four:
Not only did I sleep soundly again last night, but also my skin has cleared up and I seem to have a glow that I haven't noticed in a very long time!

Day five:
I can't say enough good things about how I feel on the five-day detox. I jumped into it hoping it would help me feel better and not only are my headaches gone and the fog lifted but my skin is bright and clear and I have more energy than I've had in a long while. To top it off, I lost a few pounds without even trying!

I've shared the five-day detox plan with many of my friends and they have had similar results. So I thought I would share it with all of you too. I put together a simple-to-follow five-day detox challenge and included everything you need to get started—daily meal plans, shopping list, a short-on-time option, etc. You can learn more HERE. Please share your feedback and results if you decide to take the challenge. I can’t wait to hear about your success!

How to Avoid Holiday Weight Gain

November 21, 2018 by Dawna Stone

The holidays are often a time of stepping away from our normal routine. From office parties to family gatherings, the holidays can wreak havoc on our normally healthy eating habits. Add in the stress of holiday shopping, relatives in town and school being out, and you have a recipe for overindulging.

Did you know the average person gains 7-10 pounds between Thanksgiving and Christmas! Seriously, in that short window of time we can gain a pant size or more. And although we have great intentions to lose the weight in the New Year (many of us even make weight loss our main resolution) very few of us reach our goals without support.

Looking to keep your weight steady this holiday season or even lose a few pounds. It is possible! Join me for a 5-Day Detox.

Pick a day between Thanksgiving and Christmas and commit to 5 days of clean and healthy eating. The 5-Day Detox can not only help you lose weight during the holidays, but it can also eliminate cravings for unhealthy food, boost your mood and improve your sleep—all things that are much needed during this festive season. Find out how to get started HERE.

Not ready for a detox, these 10 simple tips can help you avoid holiday weight gain and still enjoy the festivities.

  • Control your portions. If you’re looking to maintain your weight over the holidays, you need to pay close attention to not just what you eat but how much you eat. When given the choice of a small or large plate, I always choose the small one as studies show people eat less when they use a smaller plate. And don’t feel compelled to clean your dish—leaving a few bites at each meal can add up to a lot of saved calories.

 

  • Keep healthy snacks on hand. The holidays are often a time when a barrage of candy and other sweet treats show up in the office and at friend’s houses. I always try and keep healthy snacks on hand. Not letting yourself get too hungry can make it easier to say “No, thank you” when offered a holiday treat.

 

  • Offer to bring a dish. Whether you’re going to a party or a holiday dinner, offer to bring a healthy side dish, appetizer or dessert. Contributing a healthy dish like shrimp cocktail, vegetables and dip or fruit salad will provide you with at least one healthy option to keep you on track. When I attend a party, I almost always bring a vegetable platter with hummus. The host is usually thrilled that I made the effort to bring something and I’m thrilled I have a healthy alternative among mostly unhealthy and high calorie choices.

 

  • Start the day out right. It used to be that the holidays would wreak havoc on my weight loss goals. By January, I often found myself 4 to 5 pounds heavier than in November. These days, I actually get through the holidays without having gained an ounce. By eating a light breakfast and a healthy lunch, I can still indulge at office holiday parties or festive family dinners without gaining any weight. However, if I indulge at every meal, I begin to pack on the holiday pounds. Focus on eating a light breakfast like a veggie omelet or strawberry banana smoothie and a healthy lunch like a garden salad with grilled chicken or fish. Small changes can help you enjoy the holidays without fear of tipping the scales in the New Year.

 

  • Choose your alcohol carefully. Did you know a 10-ounce Long Island Ice Tea contains about the same number of calories as a McDonald’s Big Mac? Not only do some drinks pack a huge calorie punch, but research also shows that people often eat more when alcohol is consumed. You can control the number of calories you drink by choosing light beer, wine or mixed drinks with non-caloric mixers rather than fancy mixed drinks. For example, a typical vodka tonic can have more than 160 calories while a vodka and club soda can have as little as 100. Also, I find that if I drink a glass of water between each alcoholic drink, I tend to consume less calories during an event.

 

  • Make healthy choices first. When I go to a holiday party, I always try to choose healthy options before indulging in the not-so-healthy treats. I find this helps keep me from overindulging. When I finally give myself the green light to dig into some high calorie holiday favorites, I’m no longer famished and I find I’m more easily satisfied with a small portion.

 

  • Choose only your favorites. Just like making healthy choices first, choosing to indulge only on your favorite foods is a great way to keep from overeating. People often feel like they need to try a little of everything—I used to be one of those people—but by only selecting foods that you know you love, you can cut down on your calorie consumption and still be entirely satisfied.

 

  • Exercise first thing in the morning. Busy, busy, busy. That’s how I feel during the holidays. I never seem to have enough time to accomplish everything I need to get done in the day. Therefore, I find that the only way I’m likely to exercise is if I do it first thing in the morning before the chaos of the holiday season begins. Working out first thing in the morning will ensure you’ll burn off those extra calories so you can indulge at the company holiday party without guilt. Still worried you’ll pack on a few unwanted holiday pounds? Adding just 10 minutes to your current exercise routine can give you just the extra calorie burn you need to ward off those extra pounds.

 

  • Drink plenty of water. One can often confuse thirst for hunger—making us more likely to overeat if we’re not getting enough water. During the winter months, it’s easy to become dehydrated without even realizing it. Factors such as cold air, wind and inadequate fluid intake can all contribute to dehydration. Staying hydrated can help encourage good choices. Not to mention, drinking water is important to your overall health and weight loss.

 

  • Don’t “go” hungry. Before going to a holiday party, have a healthy snack or meal so you won’t feel compelled to overindulge or make poor choices. The worst thing you can do is show up to a party ravenous and find only options like “pigs in a blanket,” sliders and fried Mozzarella.

 

The holidays should be a festive time to enjoy family and friends, not a time to feel guilty or be consumed with thoughts of gaining weight. Following all, or even just a few, of the holiday survival tips can make your holidays guilt-free. Don’t let holiday weight gain sneak up on you this year—let this new found knowledge help you enjoy the holidays leaner and happier!

And don’t forget, to join me for a 5-Day Detox. The program provides everything you need to succeed, including easy-to-follow, day-by-day meal plans, delicious recipes, shopping lists, detox guide and even a short-on-time version for the busy person. I hope you’ll join me! Learn more HERE!

 

Wheat and Dairy-Free Sweet Potato Muffins

November 19, 2018 by Dawna Stone

When you want something with a hint of sweetness in the morning, try one of these

wheat-free muffins. Make a batch, wrap them well, and freeze them, so you can pull one

out as needed.

Also perfect for the holidays. Your guests will love them!

I realize it's often difficult to eat healthy over the holidays. Did you know the average person gains 7-10 pounds between Thanksgiving and Christmas?  If you're trying to eat healthy or you want to lose a few pounds before the New Year, join me for a quick and simple 5-day detox! I like doing this detox between the two holidays as it helps keep me on track.

TOTAL TIME: 45 MINUTES

  • 13⁄4 cups almond flour
  • 3⁄4 cup flax meal
  • 2⁄3 cup coconut palm sugar
  • 2 teaspoons gluten-free baking powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon ground cinnamon
  • 1⁄2 teaspoon sea salt
  • 1⁄2 cup golden raisins
  • 11⁄2 cups shredded sweet potato
  • 3 large eggs
  • 1⁄4 cup melted coconut oil
  • 1⁄4 cup fresh orange juice
  • 1⁄4 cup raw pumpkin seeds
  • Preheat the oven to 350°F. Place paper liners in a 12-cup muffin pan.

In a large bowl, whisk together the almond flour, flax meal, sugar, baking powder, pumpkin

pie spice, cinnamon, and salt. Stir in the raisins.

In a medium bowl, stir together the sweet potato, eggs, oil, and orange juice. Add to the flour

mixture, stirring well to combine. Do not over-mix.

 

Divide the batter evenly among the paper liners, filling them about three-quarters full. Sprinkle

the pumpkin seeds on the tops of the muffins. Bake for 30 minutes, or until a wooden pick

inserted in the center of a muffin comes out clean. Cool in the pan set on a rack for 5 minutes.

Remove the muffins from the pan and let them cool completely on the rack.

Makes 12 muffins

Recipe from my Healthy You Diet cookbook.

Chicken Noodle Soup – Wheat and Dairy Free!

October 16, 2018 by Dawna Stone

As the weather begins to cool down a few degrees, I'm pulling out my best soup recipes. This wheat and dairy-free chicken noodle soup is one of my favorites. It's one of the recipes in my Healthy You Cookbook but I'm sharing it with you below. Enjoy!

Chicken  Noodle Soup (A Twist on a Classic)

With ground chicken meatballs

Serves: 4

Ingredients:

8 oz. rice pasta (shape of your choice)

1 lb. ground chicken

1 cup carrots, peeled and sliced thin

½ cup mushrooms, sliced

1 yellow onion, chopped

½ cup celery, sliced thin

2 leafs of kale, cut in thin strips (stems discarded)

6 cups chicken broth, low sodium and organic

1 tablespoon olive oil

¼ teaspoon white pepper

salt and cracked black pepper, to taste

Directions:

In a large pot, heat the olive oil on medium-high. Add the onion and cook until translucent or approximately 4-5 minutes.  Add carrots and cook for 1 min. Add chicken broth, mushrooms, celery, kale, salt and pepper and bring to a simmer.

In a medium to large bowl, combine chicken, salt and white pepper. Form approximately 12 meatballs. Add meatballs to broth mixture. Add rice pasta and continue to simmer until chicken is cooked thoroughly and pasta is al dente about 10 – 12 minutes.

Season with additional salt and pepper, serve and enjoy!

Recipe from my Healthy You Diet cookbook.

The Perfect Green Juice

October 2, 2018 by Dawna Stone

I can’t think of a better way to start the day than with a glass of fresh green juice. Not only is it nutrient-packed—full of vitamins, minerals and loaded with antioxidants—but it’s also great for your skin and can help you get your recommended dose of fruits and vegetables. This simple green juice has become my “go-to” morning juice. Give it a try!

SPECIAL BONUS! Get all 10 of my favorite juice and smoothie recipes HERE!

Super Green Juice:

Ingredients:

4 large kale leaves or 1 cup spinach

1 green apple, quartered and cored

1 rib celery

½ cucumber

½ lemon

Fresh ginger (optional)

Directions:

In a juicer, juice all ingredients and serve in a tall glass. If you enjoy your juice cold, can pour it over ice.

Makes 1 serving

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