Let’s talk about cravings for junk food – and what you can do to beat them.
You know what I’m talking about… you’re sitting at your desk at 2 p.m. and suddenly ALL you can think about are chocolate chip cookies.
Or you’re watching TV at night and feel the ice cream or chips in the kitchen calling your name.
Or you’re watching TV at night and feel the ice cream or chips in the kitchen calling your name.
These cravings are super common — and they can be caused by a lot of things.
- You could be hungry
- You might be stressed, lonely, or bored
- You’ve developed a habit of snacking around a certain time or activity
- Your hunger hormones might be out of whack from a bad night of sleep or because it’s that time of the month
- You might have a nutrient deficiency
Eating a special treat every once in a while is fine — and even encouraged! But on a regular basis, it can get in the way of your results (not to mention your health).
I’ve got a 4-point list to help you slay those junk food cravings and take back control!
- Plan ahead. Have healthier options on hand: fruits, cut-up veggies, nuts, etc. (PS: I know you already know this — but do you actually DO it? :) )
- Hide food offenders. If you have foods in the house that bring on cravings, keep them out of sight!
- Eat it. Allow yourself to snack on your favorites once in a while. This way they don’t become “forbidden foods” that make you crave them even more.
- Try mindful eating. When you do indulge, make eating that food your only activity. Turn off the TV, get off your phone, and savor every bite, noticing its taste, texture, temperature, etc. This can help you feel more satisfied with a smaller portion.
Plus it can help you decide whether you’re eating because you’re actually hungry… or because of something else (entertainment, to relax, bored, etc.).
Habits can be changed — they just take time!
Have questions about boosting your health & fitness?
Grab a time on my calendar to chat for just 15 minutes so we can see if one of my programs would be a fit for you. https://calendly.com/colleenriddle/coaching
Make it an amazing day!
Have you ever noticed that foods that aren't exactly “good” for you seem to taste amazing?
It’s kind of like Mother Nature is playing a practical joke… but there are a few reasons this happens.
- Many “crave-worthy” foods are loaded with sugar, salt, fat, and empty calories.
- Our brains are hardwired to crave tasty, high-energy (aka high-calorie) foods because they help us survive when food is scarce. (Except for most of us, food isn’t scarce anymore — so we have to be careful not to overeat these foods.)
- Manufacturers spend a LOT of time and money making these foods as delicious as possible – and also on ads to entice us. It's no surprise that some of these foods are hard to resist!
So if you find yourself craving these foods, that’s by design!
I’m sharing this with you because I believe knowledge is power — and keeping this in mind helps me keep my own food choices in check!
According to the National Academy of Sciences, people eat too many calories, saturated fats, trans fats, and added sugars; too much sodium; and not enough vitamin D, calcium, potassium, or fiber.
Here’s the kicker: the top causes of death (heart disease, diabetes, some types of cancer, etc.) are strongly associated with our food choices!
Now, I am all for moderation (80%-90% healthy foods, 10%-20% “extras”) … but I also know that walking that tightrope can be a real challenge sometimes!
That’s just one reason I created the 28-Day Total Body Transformation program. If you want to know exactly how we do this and what's included, you can read my program breakdown HERE.
It’s time to discover just how GREAT you can feel!
Here's what one 28-Day participant said about the program, "
When I first heard about Colleen's program, I thought I didn't have "time" for another program. I read more about it and realized it was different and easier than most programs that are out there. I changed some major bad habits in just 3 days into the program that I thought for sure I wouldn't be able to do. I love the new habits I've created and still going strong; they are really lifelong changes. Who knew! Colleen did!"-Melissa G.
Our challenge this week over in my private Facebook group is "No added sugar challenge!" Join us...especially if you are feeling sluggish after too many chocolate covered bunnies from Easter!
Have you ever gone on a trip and found out you’ve been UPGRADED?
Maybe it’s for a flight, car rental, or even your hotel room.
Everything feels like a treat … better seats, better ride, better sleep.
Well … that’s what your body feels like when you UPGRADE your food choices.
When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fiber, vitamins, minerals, etc.), your body feels like it got an upgrade!
Basically, it’s all about SWAPPING out things that block you from your results …
and replacing them with foods that move you closer to your goals!
Here are just a few examples of upgrade swaps to try:
Chips → Nuts
Why upgrade? Potato chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up.
Meanwhile, nuts contain heart-healthy unsaturated fats, fiber, and micronutrients your body needs.
Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% percent less likely to develop coronary heart disease!
TIP: Portion control is everything. One serving of nuts equals about 1 oz., or about ¼ cup (38 grams). Savor each and every bite!
Cookies/Cakes/etc. → Dark chocolate
Why upgrade? You’re swapping out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats) … and you’re replacing it with an ingredient that actually helps you!
The cocoa in chocolate contains flavanols, which (among other things) can help lower your blood pressure and improve how your blood vessels function.
Again, it’s all about moderation – 1 ounce (30 grams) equals 1 serving.
Soda → Herbal Tea
Why upgrade? Most of us already get way too much added sugar.
The American Heart Associates suggests that women get no more than 6 teaspoons of sugar (24 grams) a day, and men, 9 teaspoons (36 grams).
But ... get this!!!
A single 12-oz serving of soda contains 7-10 teaspoons of sugar. GROSS.
Not only that, but studies link diet soda to weight gain, diabetes, and heart disease.
Herbal teas are a MUCH better choice. Some (like chamomile) can help you relax, others (like peppermint) can energize you, and some just plain taste great! I also drink my Ningxia Red daily. I like to mix with club soda for a boost of natural energy and massive antioxidants!
Steak → Salmon
Why upgrade? You’re swapping out saturated fats for healthier fats that protect your health.
Steaks, burgers, and hot dogs are all high in saturated fat that can raise your level of LDL (“lousy”) cholesterol that’s linked with heart disease.
But fatty fish like salmon and albacore tuna are rich in omega-3 fatty acids, which most of us don’t eat enough of. These healthy fats lower how much fat is in your blood and cut back on plaque buildup in your arteries.
Pasta/Rice/Potatoes → Veggies ... Especially Green Veggies!
Why upgrade? For starters, most of us don’t eat nearly enough veggies.
If your diet is heavy on starchy carbs (like pasta, rice, or potatoes), one of the easiest ways to get more is to swap out a serving (or 2!) for vegetables.
Starchy carbs contain a lot of calories for how many nutrients they contain. Plus, they can raise your blood sugar.
By swapping in veggies instead, you can boost your micronutrient intake AND reduce inflammation that contributes to disease.
TIP: To add a little more snazz to your veggies, experiment with the recipes in my Tasty Sauces, Marinades & Salad Dressings Recipe eBook! If you missed it, here's the link: https://colleenriddle.com/landing/tasty-sauces-marinades
As you can see, upgrading your food choices has nothing to do with deprivation. It’s all about foods that taste great … and have great benefits.
Small changes really can make a big difference in your results, and in your life.
PS: If you’re ready to create a real change in your life, let me help you kickstart your journey with my 28-Day Total Body Transformation Program. For less than a cup of coffee a day, you will get a proven success plan including meals, grocery lists, community support, workouts, coaching, and more! Check out the details here. Our next group starts September 13th!
This month I want to focus on one of the MOST IMPORTANT THINGS you can do when it comes to getting ACTUAL results.
And this one thing will also help:
- Your health
- Your workout/sports performance
- Up your energy levels
- Reduce painful joints
- The quality of your skin and hair
- Your heart
- Your brain
- How you feel now and into the future.
Big stuff, right?!
It has to do with what you EAT. If you've known me for a while, you've probably heard me say, "You can't out train a bad diet!"
Because there’s a direct line between your food intake and EVERY one of the things on that list (plus a lot more).
This isn’t groundbreaking news. But …
There might be something specific standing in your way of putting it into action.
FACT: There’s a type of food specifically engineered to make you crave more of it.
And this food product is also crammed with some of the worst things for your body that you can eat: added sugars, unhealthy fats, salt, and loads of extra (empty!!!) calories.
→ It’s “Ultra-Processed Food” – cookies, chips, donuts, candy bars, sweetened cereals, sweetened granola bars, fried chicken, white bread, mashed potato flakes, etc. – and many scientists agree it’s ADDICTING.
And even if it’s not ACTUALLY addicting, studies have found these “foods” stimulate the reward pathways in your brain the same way some drugs do.
So, not only is this “food” NOT GOOD for you, it makes you crave even MORE of it.
This is a huge area of research right now.
I put quotes around “food” because it actually bears very little resemblance to real food. It has basically been stripped of its nutrition (fiber and micronutrients).
I have a LOT of great info coming for you about these “foods” and shifting away from eating them.
BUT FIRST … it all starts with AWARENESS.
Start paying attention to what you’re craving (and what foods you are eating). Keep track!
Write down what you’re craving, and also when. Documenting all of this will help you find patterns - and it’s also a great way to start taking back control.
So that’s your mini-assignment for the next few days – notice the who/what/when/where/why of any cravings you have.
No judgment! Just pay attention and keep track.
Are you up for it?! Email me back and let me know.
PS: Ready to take your results to the next level? Check out my upcoming 28-Day Transformational Challenge. Begins Sept 7th... I can help you make it a reality!