How to Curb Your Cravings Without Depriving Yourself

iStock_couple eatingsweets - cravings

Have you ever found yourself craving an entire bag of potato chips or a huge bowl of ice cream on a bad day?  Or, maybe some days seem harder than others to stick to your normal eating habits?  If so, you are NOT alone.

Research is showing us that controlling cravings is a lot less about will power and a lot more about creating new habits or in some cases addressing a nutritional deficiency.

Know What Your Cravings May Mean

If you’ve been finding it hard to satisfy your cravings, here’s what some of those cravings may mean and how you can curb them without feeling completely deprived.

    • Cravings for salty foods.  A craving for salty foods could mean that you are dehydrated or have a mineral or electrolyte imbalance.  It can also be caused by cutting back too much on your carb intake.  If you find yourself craving salty foods for no apparent reason, try drinking plenty of water and make sure that you are eating carbs with each of your meals.  Choose recipes with interesting spices and herbs to satisfy your craving for savory foods.  Add salted nuts to your diet.  Nuts make great snacks, taste great on salads, and work well in stir-frys.  Remember to pay attention to serving sizes which is usually around 1/4 cup or 16-18 nuts.  A small handful of nuts can go a long way.
    • Sugar cravings.  Research shows that a person can become physically addicted to sugar which means the more you eat, the more you want.  If you find yourself craving sugar often try grabbing a piece of fruit instead.  Deprivation can lead to binging so if sweets are one of your favorites it’s a good idea to incorporate them into your diet in moderation.  When you do decide to have a sweet treat avoid the artificially sweetened diet foods which can cause more intense cravings. Instead, eat small amounts of the real deal instead.  You are better off enjoying a piece of pie made from scratch or a 1/2 cup of real ice cream than you are eating  most processed desserts.
    • The late night snack.  Late night snacking can be triggered by a number of different things.  You may be over tired, justifiably hungry, or simply bored.  A lack of sleep can affect hunger controlling hormones so if you know you’ve been sleep-deprived, focus on getting at least 7.5  hours of sleep per night.  If you notice hunger pains in the evening and it’s been several hours since you’ve had dinner, you are probably hungry.  Eat a light snack that won’t interrupt your sleep.  If you’ve just eaten and you know you’ve been getting enough sleep you may be bored.  Try redirecting your attention to an activity unrelated to food.  Things like reading, stretching, organizing, folding laundry, or playing with a pet are all great ways to keep your hands busy doing something other than snacking.
    • When you’ve had a rough day.  There’s a valid reason you turn to Mom’s chocolate cake when you need a little pick me up on a bad day.  Eating “comfort foods” gives you a boost of serotonin and dopamine, which are feel-good transmitters that act like anti-depressants.  While it’s true that elevating your serotonin levels helps fight depression, turning to the sweets to elevate your serotonin levels may not be the best choice. You may feel great for a moment after eating a large piece of cake. However, when your blood sugar drops, you can go right back into the dumps and may experience guilt for sabotaging your weight loss goals.  Try experimenting with the lighter versions of comfort foods like a whole grain macaroni and cheese or berries with a small piece of dark chocolate on the side.  Or, turn to alternative sources of pleasure like taking a walk with your dog, enjoying a hot bath, or sipping on a glass of wine.

We all have food cravings from time to time. It’s knowing how to deal with them that will make or break our weight loss and/or management goals!

To your health and success!

Shared with love,
Jennifer Ledford

The Things Dogs Can Teach Us About What Matters Most

My Sweet Tina - Dogs Can Teach Us About What Matters Most

Last week we received a very serious phone call from our vet hospital regarding the health of one of the sweetest dogs I’ve ever met.  Her name is Tina and she’s been with us since  we pulled her out of a shelter in Northern California in May of 2007.  Her story is very different from the majority of pets that are abandoned by irresponsible owners.  She had a very loving owner that had lost his housing and was unable to take a large dog to his new living situation.  This man was so heartbroken and concerned for Tina that he called every single day to find out if she had been adopted by someone.  I truly believe that God worked through us that day as an answer to his prayers.

When Tina first joined our family she was seriously overweight and full of dandruff.  We placed her on a healthy diet, gave her supplements, and began exercising her immediately.  The transformation was amazing and a true testimony to how powerful a healthy diet and consistent exercise can be no matter where you are starting from.  She went from huffing and puffing on hikes to running on the beach all day.

We are uncertain about Tina’s actual age. However, it has become quite obvious that she is getting up there in her years.  She doesn’t really run anymore and battles arthritis but when it’s time to go for a walk she perks up with the same enthusiasm she showed back in 2007 when we first adopted her.  Her attitude is so contagious that it gets me fired up to go out for a walk no matter where my energy level is at that particular moment.  She reminds me that being able to walk and enjoy fresh air is something that should never be taken for granted!

Tina has never met a stranger.  She loves to greet anyone that is willing to say hello or pet her.  I’ve watched her turn frowns into smiles.  When she was younger she would take off down the beach and find people (usually young college students) that were hungry for a dog fix and hang out on their blanket with them for the afternoon.  She would always leave them better off than when she found them.  That’s something I work hard to do but I don’t think I’ve mastered it quite like Tina.

Tina has always been a great companion and friend to all of the other dogs in our house.  They love her and she helps comfort the ones that are overcoming anxiety when we first rescue them and bring them home.  Being a good friend is one of the most valuable things we can do for someone else.  There are a lot of things that money can buy but true friendships aren’t one of them.

Studies have shown that owning pets helps lower blood pressure and battle depression.  I personally believe that this has something to do with the unconditional love that our pets have for us.  They don’t care how badly you messed up that day; all they care about is that you are home and they get to spend time with you.  When you are responsible for another life you tend to take your eyes off of your own issues and find the strength to carry on.  Whether it’s your kids or a pet, they are counting on you and it’s usually easier to make it through trials or meet your goals when you are doing it for a reason that’s bigger than just yourself.

What Tina and OUR Dogs Have Done For Me

I can honestly say that my dogs have done way more for me than simply help me stay in shape.   They have helped me become a better person in every area of my life. They’ve taught me to focus more on others and less on myself.  My experiences with them have helped me have more compassion and patience when I am out navigating this crazy world.  I’ve learned that things that seem annoying or embarrassing at the time usually turn into stories that make you laugh or even shed a tear when you share them over dinner.

I’m not sure how much longer Tina will be with us.  She tends to turn in early and hangs out on the deck or in her bed more and more these days.  One thing I do know for sure is that we will continue to create precious memories with her and the rest of our dogs for as long as we are together.  Days can turn into years rather quickly so it’s important we take time out to spend them with family, friends, and our furry babies.

I encourage you to maintain balance in your life and take time out to spend it with the ones that matter most to you.  It’s important to work hard.  However, it’s equally important to take time out to play and create the memories that will matter the most to you in your golden years.

Have a great week!

Shared with love,
Jennifer

Eleven Ways To Live Well And Age Gracefully

Happy Birthday - Jennifer Ledford - Age Gracefully

It’s my birthday!  I turn forty six years old today.  I have to say it’s almost surreal to me.  I often forget that I’m in my mid-forties because I still feel thirty on the inside.  While I may not feel like I’m in my forties, my age has allowed me to obtain a healthy amount of experience and knowledge.  And for that I am extremely grateful!

I actually like birthdays and embrace mine with open arms.  I’m not someone that has ever had the desire to resist growing up.  I’ve always wanted to be mature in my mind and young at heart.  To me, that’s the best of both worlds.

How To Live  Well and Age Gracefully

Over the past forty six years I’ve had the opportunity to learn quite a few things about life, fitness, health, and aging and since it’s my birthday I wanted to share some of them with you.

  • Don’t sweat the small stuff.  I’m sure you’ve read this more than once.  The part I purposely left out of the famous phrase is “and it’s all small stuff.”  I left it out because sometimes the problem is not small at all.  It’s important not to get worked up over small things that can either be ignored or solved easily.  Limiting stress in your life is one of the top things you can do for your health.  When you limit getting stressed over the minor issues, you’ll have way more strength to deal with the larger ones.
  • Love yourself.  Some people confuse this with pride and are uncomfortable with the thought of loving themselves.  Loving yourself means you respect yourself and believe you deserve the best possible outcomes in life.  One of the first steps to loving yourself is to avoid negative self talk and to reject anything negative spoken over your life by another person.
  • Discover who you are and be authentically you.  This is huge!  There is only one you.  Learn what’s important to you and pursue goals that you desire to fulfill.  Sometimes that’s not always the “safe path” that a parent or counselor is suggesting you follow.  It may include some calculated risks.  Avoid the temptation to copy someone else’s life and go out and create your own legacy.
  • Share your gifts.  We are all designed with unique talents and gifts.  I once heard a wise woman say that she believed that one of the reasons our world has so many problems is because not everyone discovers and shares their gifts.  When we hide our talents the world misses out and so does the individual that possesses the gift.
  • It’s okay to say no.  Maintaining boundaries is one of the most important things we can do for our physical, emotional, and mental health.  It also helps us reserve our strength and energy for the people in our lives that are counting on us.
  • Forgive freely.  Forgiving yourself and others helps contribute to a healthy mind and body.  Research has linked unforgiveness to serious illness which makes forgiveness a really important part of your life.  I realize it can be tough to forgive at times, especially when the other person doesn’t seem to deserve it.  If you are having a tough time forgiving someone else, remind yourself that it’s for your own personal well-being to forgive the offense. Eventually your emotions will catch up to your decision to forgive.  I’m a spiritual person so whenever I am struggling with forgiving someone or even myself, I ask God to heal my heart and help me forgive.
  • Eat well.  We all need to eat so we might as well eat food that will help keep us healthy and vibrant-looking.  Focus on eating whole foods and limit processed foods.  Avoid things like high fructose corn syrup and partially hydrogenated oils.  Make sure that you recognize everything on a food label’s ingredient list.  Learn to make healthy meals that you enjoy.  Take time out to feast with your family and friends.  Eat out at interesting restaurants that serve fresh ingredients.  Focus on eating for health rather than dieting.  Life is too short to spend it restricting yourself, counting calories, or feeling guilty about food.
  • Exercise.  It’s recommended that we all get an average of thirty minutes of exercise per day for health purposes.  Exercise at your own personal fitness level and choose things that are fun.  Exercise outdoors when possible for added stress reduction.
  • Drink plenty of water.  This one is easy!  Staying hydrated not only helps your metabolism function well it can help your skin maintain a more youthful appearance.
  • Have fun.  It’s been said that laughter is the best medicine so do it often.  Schedule fun into your week.  Be present wherever your feet are planted and look for the hidden blessings that are around you each and every day.  If you are struggling to find joy in your day it may be time for a change.  Maybe it’s time to find a new job, get some new friends, or try a new exercise routine, etc.
  • Keep growing.  I have the opportunity to work with people that are retired and the people that are thriving the most have not stopped growing.  Some of them went back to work part time while others are doing things like volunteering in their community, studying a language, traveling, exercising, taking cooking lessons. They are involved in politics, helping make documentary films, writing memoirs, and more.  In order to keep your mind sharp, you MUST use it.  It’s also important that you socialize and stay engaged.  It may sound appealing to retire and sit back right now when your schedule is not jam packed but too much “retirement” can have a negative effect on your mind and body.  It’s okay to take a year off from the rat race.  However, it’s a good idea to use some of that time to plan what you’d like to do next in your life.

Time is precious.  Spend it on the things that are most important to you and with the people that matter most to you.  Give yourself grace and avoid comparing yourself to others.  Life is about being your own personal best and that’s different for everyone!

Here’s to birthdays and a super blessed week!

With Love,
Jennifer