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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!

 

4 Stress-Busting Foods

March 4, 2019 by Dawna Stone

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Stress is unfortunately all too common in our lives and can affect us both mentally and physically; it can weaken the immune system, cause headaches and fatigue, irritate our digestive system, and raise blood pressure. Fortunately, what we eat can help us manage our stress and keep stress-induced symptoms at bay. Check out these four stress-busting foods that can easily be incorporated into our every day diets and keep us feeling good.

Berries

Blueberries, strawberries, blackberries and raspberries are antioxidant-rich and high in vitamin C, which has been shown to fight stress while strengthening the immune system. My favorites are blueberries and blackberries. Although I love cooking with berries—cobblers, crumbles, etc. I find it so easy to simply add berries to cereal, oatmeal and baked goods like muffins and breads.

Fish

Fish, like tuna and salmon, that are rich in omega-3 fatty acids can boost serotonin (the feel-good hormone) and keep the stress hormones, adrenaline and cortisol, under control. I love topping grilled fish with chutney or relish made with fresh fruit and vegetables. Try this Grilled Salmon with Corn and Tomato Relish recipe.

Oats

A bowl of warm oats can help boost serotonin levels, which helps combat symptoms of stress and anxiety. High in fiber, oats will also keep you full longer helping to ward off emotional eating that often accompanies stress. Try this Apricot Almond Oatmeal recipe—its one of my favorite quick and simple breakfast recipes.

Spinach

Rich in magnesium, a natural muscle relaxant and stress-reducer, spinach can help calm you therefore lessening the symptoms of stress. When your body is under stress or anxiety, you can deplete your magnesium levels. Spinach can help reverse this. I love using spinach in soups and stews. This Chicken and Wild Rice Soup recipe is not only packed with spinach but it’s a true comfort food. Other magnesium-rich foods include navy beans, lima beans, broccoli, bananas and oats.

What I Eat in a Typical Day

February 7, 2019 by Dawna Stone

People always ask me how I stay so slim and healthy. I wasn't always this healthy. When I was younger, I packed on 40 pounds and felt horrible. Fortunately I took off all the excess weight and have been able to keep it off for years. Whenever I get off track (and yes, I get off track) I follow one of my own programs to drop of few excess pounds and get back on track. I use my 5-Day-Detox as a quick and simple kick in the butt. I am always amazed at how just 5 days can make such a huge difference. If I'm feeling like I need something longer, I do my 14-Day Clean Eating Program: How To Kick Start Weight Loss In 2 Weeks.

Although I still enjoy a glass of wine, piece of chocolate, or after-dinner dessert on occasion, here’s what a typical day looks like for me.

8:30 AM: Breakfast

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I usually wake up around 6 a.m., get my kids ready for school, and then work out. I rotate between group fitness classes, yoga, or running.

Once I'm back home, I like to refuel! A smoothie made with almond milk, fresh berries, and a scoop of protein powder has me starting the day off right.

BONUS: 7 Secrets to Your Best Life!
Click Here.

10 AM: Mid-Morning Break

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I used to be a huge coffee drinker, and although I still grab a soy or almond milk latte about once a week, I often choose a cup of dandelion tea. I get the roasted variety and it actually tastes a little like coffee.

12 PM: Lunch

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By the time lunch rolls around, I’m usually ready for a healthy but hearty meal. If I have the time, I’ll make a large salad, which usually contains dark leafy greens like kale or spinach, a healthy carbohydrate like roasted sweet potatoes, and a healthy fat like avocado. I also enjoy making my own salad dressing. It’s one of those things that only takes two or three minutes but tastes 10 times better than bottled dressing.

BONUS: 7 Secrets to Your Best Life!
Click Here.

 

3 PM: Snack

Homemade Trail Mix Close

Like most people, I tend to experience a mid-day lull, and if I don’t have a healthy snack on hand, I’m afraid I might run down to the corner store for a chocolate bar. That’s why I always bring a healthy snack with me to the office. My go-to snack is a homemade trail mix made with all my favorite ingredients: almonds, pumpkin seeds, dried cherries, dried apricots, figs, and coconut flakes.

6:30 PM: Dinner

Shirmp and Snow Peas 2 Bowls sml

Weeknight dinners always seem a little more hectic than lunch. After picking up my kids from after-school club or sports, I empty lunch boxes, get showers and baths started, finish homework, and make dinner. Luckily, both my husband and I are big fans of stir-fry. My favorite is my shrimp and snow pea stir-fry, but I also make it with ginger chicken or salmon. I like how easy stir-fry is to make, and I love that it gets my husband and kids to eat more vegetables than they would otherwise.

BONUS: 7 Secrets to Your Best Life!
Click Here.

 

8 PM: Dessert/Snack

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Kids are finally in bed and have stopped making excuses for why they have to get out of bed and come find me. I’ve always been a “snacker,” and although I’ve tried to forgo any after-dinner eating, I’ve always found it extremely difficult.

Instead of struggling to skip an after-dinner snack, I try instead to find healthy alternatives like a yogurt and fruit bowl made with plain yogurt, honey, vanilla, and warm blackberries.

Need to kick-start your healthy eating, check out my quick and simple 5-Day-Detox or my 14-Day Clean Eating Program: How To Kick Start Weight Loss In 2 Weeks.

 

7 Little Choices That Helped Me Lose Weight

February 1, 2019 by Dawna Stone

Like many people, I struggled for years to lose weight. These are the habits that not only helped me shed my excess weight but also helped me keep it off for good.

P.S. If you want eat better or lose some weight, check out my simple 5-Day Detox for Better Health.

1. Curbing late-night snacking

Ever since I can remember, I’ve been a late-night snacker. Even if dinner was filling and satisfying, I always find myself wanting a sweet treat.

Cutting out my after-dinner snack showed immediate results on the scale. Another benefit of not snacking after dinner was getting a better night's sleep. When I eat late at night — especially sugary or fatty foods — I have difficulty falling and staying asleep.

In order to lose weight, steer clear of after-dinner snacking during the week and only allow yourself an occasional evening treat on the weekends.

2. Keeping alcohol consumption to weekends or special occasions

Although I admittedly enjoy a couple drinks on the weekends or the occasional glass of wine with my husband, it's undeniable that eliminating or reducing alcohol makes the weight loss process much easier.

We often only associate calories with food and forget that beverages can also be highly caloric. If you're trying to lose weight, be smart about your alcohol consumption. Save the alcohol for special occasions, or drink only once a week.

Once you attain your weight loss goal, you should be able to drink alcohol in moderation without gaining back the pounds you've shed. When it comes to alcohol, moderation is key!

BONUS: My favorite disease-fighting, anti-inflammatory recipes!
Click Here.

3. Cleaning out my pantry

Most of us have a few foods that always seem to sabotage our diets. For me, it’s anything containing chocolate, but my mom can't resist anything salty.

I’ve learned from trial and error — some big errors, might I add — about how to cope with my trigger foods and prevent them from ruining my well-intentioned weight-loss plans.

To start, determine which foods trigger you to overeat. For example, I can keep a gallon of my favorite ice cream in the freezer for months without overindulging; I simply enjoy a scoop when I feel like it.

But I can’t keep a bag of chocolate candies or chocolate chip cookies in the house without losing control. Once you've determined which unhealthy foods prompt you to overeat, remove them from your kitchen.

Simply getting these unhealthy foods out of the house will allow you to make better choices and lose weight.

4. Moving a little more

Although you can successfully lose weight without exercising, you can accelerate your weight loss by incorporating a very manageable exercise program. Whenever I need to lose a few pounds, I simply add another 10 minutes to my exercise routine.

This 10-minute addition is a small change and is very manageable, but it makes a huge difference in how quickly I can lose those extra pounds and keep them off.

5. Journaling

Keeping a journal is an effective weight-loss tool. Journaling or maintaining a food log makes you more aware of what you’re eating so you can stay on track with healthier habits.

For me, recording my progress in a journal makes me more honest with myself and helped me lose weight.

Even today, when I gain a few pounds (as I did over the holidays), tracking my food for just a week or two can be enough to get me back on track and lose the excess weight.

Join Now: 5-Day Detox!
Click Here.

6. Eliminating or reducing diet soda

Many people believe they are doing themselves (and their weight) a favor by using artificial sweeteners or drinking diet soda. But artificial sweeteners and diet sodas may actually work against you in the battle of the bulge.

According to Dr. David Ludwig, an obesity and weight-loss specialist at the Harvard-affiliated Boston Children’s Hospital, artificial sweeteners overstimulate our sugar receptors and may change the way we taste food — making healthy foods less appealing and even making us crave sweet foods.

In fact, a study in the Journal of Behavioral Neuroscience shows that artificial sweeteners, which people often believe help prevent weight gain, actually induce hormonal and physiological responses that can have the opposite effect.

Trying to lose weight? Ditch the diet soda and opt for water or herbal tea instead.

7. Enlisting friends or family

Try to find a friend, family member, or coworker to eat healthy with you. Over the holidays, my husband and I both gained a few extra pounds. Although I only gained four or five pounds, the excess sugar and alcohol I consumed during the month of December left me feeling sluggish and heavy.

My husband and I decided to tackle losing weight together. Doing it as a team made it so much more fun. We were able to plan special dinners with each other and even made it a point to visit restaurants that offered healthy fare. Doing it together made it that much easier to stay motivated.

Want a little extra motivation to eat better and lose weight? Join me for a 5-Day Detox. I will personally walk you through the program and provide you day-by-day meal plans, recipes, shopping lists, daily motivation and more!

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!

What I Ate Today to Stay Fit and Healthy…

November 15, 2017 by Dawna Stone

People always ask me what I eat to stay fit and healthy. Every day is a little different, but here's a sneak peak at today's meal plan.

P.S. If you want to jump start your healthy eating, join me for a quick and simple 5-Day Detox! It's the perfect way to clean up your eating, lose weight and improve your health.

Pre-Breakfast: Coffee or Tea
I stopped drinking coffee for nearly 10 years and stuck with tea only. Slowly, coffee has made it back into my life. I gave up coffee because I hated how dependent I became on it. One day I just decided to give it up. I suffered through the intense withdrawal headaches and started drinking tea. Now that coffee is again part of my life, I’ve made myself a promise that I would never again be so dependent on it. I tend to drink one cup of coffee 3 or 4 days a week and on the other days I drink tea.

Breakfast: Smoothie or Green Juice

There is something about starting off your day with a nutrient-packed drink. Not only do I love the smoothies and juices I make, but I also feel good about starting my day off right.

BONUS: I’m giving you two of my favorite recipes (free). Fill out below to Download!

Lunch: Sweet Potato and Kale Salad

I'm big on salads and love to add roasted vegetables in the fall. I usually try and add some protein as well with nuts, seeds, beans or fish.

Snack: Hummus and Vegetables
Today was hummus and vegetables but my snacks often change depending on what I'm craving. Sometimes I have nut butter and sliced apples or tortilla chips with guacamole. The goal is to not go over board on the snacks and instead, have just enough to satisfy me until dinner.

BONUS: I’m giving you two of my favorite recipes (free). Fill out below to Download!

Dinner: Red Quinoa Salad with Black Beans and Avocado

I love this salad and I usually make a big batch so I can have it again the next day. (Hint: this is one of my two favorite recipes that you can download).

After Dinner Snack: Dark Chocolate
I go through phases with my after dinner snack. I try to be healthy but this is typically the time I crave something sweet. At times, I indulge and have some ice cream or other treat. But I try to stick to a piece of dark chocolate or a piece of fruit.

Trying to eat better? Join me for a 14-Day Healthy You Challenge! Learn more HERE!

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