How to Stop Craving Sugar-and Get Your Weight

There is just that time when you need a fix.

It's almost like you're some kind of drug fiend and you need a hit,

Just to take the pain away.

No, I'm not talking about Zammo In Grange Hill,

I'm taking about sugar cravings.

You know what I mean.

I was talking with Eleanor, one of the KFF members on Tuesday and she asked me...

"Mike, what can we do to stop sugar cravings?"

Good question Eleanor.

It's kind of complex subject the topic of sugar.

But you know we don't complex here at Hendricks Health, so I'm going to explain it in simple terms and show you what you can do to reduce your sugar cravings.

Are you sitting comfortably....?

OK.

It's important to know why we sometimes crave sugar if we are going to beat those cravings.

Why Do We Crave Sugar?

There are a number of reasons why we crave for sweet foods

Sweet is our preferred taste from birth because we associate sweet with calories. Carbohydrates stimulate the release of serotonin, a chemical that gives us a feel good factor.

Sugar is a carbohydrate, but carbohydrates come in other forms too such as whole grains, fruits, and vegetables. The taste of sugar also triggers endorphins that calm and relax us, and offer a natural "high"

The fact that most sweet foods taste good if not amazing, reinforces rewarding ourselves with sweet treats, which can only add to the problem and increase our desire for them.

And for females, at certain times of the month, cravings may increase further due to hormone fluctuations.

So you can begin to see why sugar is hard to give up. With all that going for it, why wouldn't we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when our sugar consumption becomes excessive.

And with the foods that are produced today, that is very; very easy. Sugar in everywhere, breads, yogurt, juices, and sauces,chocolate. It's hard not to find it in some form or another.

Simple put, food, including sugar, is just a messenger telling the body what to do. Either keep/store calories or use/burn calories.

We need to learn which foods communicate best with our bodies.

No two bodies are exactly the same.

So the key take away here is not to avoid sugar completely, but to regulate your sugar intake, as too much will send the wrong messages to your body, increasing your weight and make it hard to lose weight.

How do I stop Sugar Cravings?

You know I love you and i"m here to help.

In true Mike style, I've done you a '5 steps' lIst of what you can do today to start to reduce your sugar cravings and see a reduction in your weight and become more toned.

Don't make the mistake of trying to do them all at the same time.

Just choose one that you think you can stick to and do it!

It will make a difference. Many of my clients have adopted these tips and had success and seen their weight come down as a result.

5 Tips to Use Right Now

If you're craving sugar struggling with weight loss, here are some ways to tame those cravings and help get your weight moving down.

• · Give in a little. Eat it. If you want it, eat it, but just a little or smaller portion. This may sound strange suggesting you eat what you are trying to avoid. However, enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calories max each treat.
• · Combine foods. If the idea of stopping at one biscuit or a small chocolate bar seems impossible, you can still fill yourself up and satisfy a sugar craving. I like combining the craving food with a healthful one. For example, If you like chocolate, dip a banana in a 'quality' chocolate sauce and that gives you what you're craving plus the bonus of the banana. or have some raisins with your biscuits. As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
• · Go cold turkey. Completely cutting out all simple sugars can work for some people although the initial 48 to 72 hours are tough as your body will be crying our for a sugar. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
• · Reach for fruit. It's always a good idea to keep fruit handy for when sugar cravings hit. Try keep your fruit seasonal. You'll get fibre and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits. Get into the habit of having fruit handy.
• · Don't buy it. If the food you crave is to hand, chances are you're going to give in. So to avoid this don't buy it or have in your home. Also, when a sugar craving hits, just try to walk away. Easier said than done, but try it.

Take a walk or do something to distract yourself from the food you are craving.

Bonus tip...

• · Choose quality over quantity. If your need a 'fix' go for a high quality, decadent sugary food, But keep it small. For example, choose a perfect dark chocolate (75% cocoa) instead of a chunky kit-kat or Special (K) bar, or a nice wholemeal biscuit; then enjoy and savour every bite -- slowly --. Learn to incorporate small amounts in your diet(a treat) but concentrate on filling your stomach with less sugary and nutritious healthy foods.

Ok, so there you have it, some simple tips to help you stop your sugar cravings.

Remember this is a process, think about reducing sugar over time, not straight away.

If you'd like to see how smart ladies in Leeds reduce their weight you'll need out check out the KFF program

http://optimumhealthstudio.com/our-services/kettlebells-weight-loss

All the ladies on the program are learning the smart way to exercise and enjoy food.

Done without counting calories.

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Open Your Mouth and Swallow

My good lady had a shunt from another car, well actually a van, into the back of our car on Tuesday evening.

I was on the way to the 7pm KFF session when I heard about it.

Thankfully, it was nothing too serious.

The consultant at A&E said she had a little neck sprain from the collision,

“We no longer call it whiplash” he said. And sent us on our way.

I’m glad we went to get it checked out though, better to be safe than sorry.

Which is a key point I’m about to underline with this short tale.

Are you sitting comfortably….

This maybe a little awkward for you.

Now as you may know, we are in the month of June 2014,

Half-way through the year.

You may read this holding your head high as you have broken free of the norm and taken action.

You made the choice and to get into a routine of exercise this year and stick to it.

You may, on the other hand, be the same as your were on the 31st of December 2013, Just happy to read these emails and do nothing.

Still complaining about how you have no time or are too busy to exercise.

Still complaining that you’re overweight and will never get into that dress again.

Excuse after excuse.

Now before I judge, I must say that I can be found just as guilty.

I’ve been with my Good lady for about 3 years now, and as long I can recall, she has been telling me to go to see the doctors about a lump located on the bottom of my jaw.

Like some of you I found excuses. “I’m too busy” “Its nothing” "I’ll do it soon”
same old same old, maybe you can relate.

Anyhow, I got another skin issue that came up on the back of my neck about three weeks ago.

She begged me to book to see the doctors. I eventually gave in and went to see the doctor on Monday.

I said to the doc. “ It’s nothing major- I just want you to check out these two issues”

She looked at the back of my neck and after about 2 seconds said “oh that’s fine it looks like a small bacterial infection” "you’ve probably picked it up at the gym”

She then checked the lump out at the bottom of my jaw.

This time with a lot more interest and intrigue.

She then put on some blue medical gloves and then proceeded to shove her hands down my mouth for a good feel around.

“Open your mouth and Swallow”

“how long have you had this lump?” asked the doctor.

“err.. don’t know, about 3 years?” I said.

“Ok well we need to send you into the hospital to receive a scan”

“Sorry” I said?

“Don’t worry it’s nothing too serious, but we need to get it checked out as soon as. I think you may have a blockage in your gland and if we don’t get I sorted soon, we might have to operate.
You’re fortunate it hasn’t got worse.”

I was silent.

But then I erupted into a flurry of questions.

After a few more questions, and some more questions, I said thank you and left.

As I went back to the car I was thinking, wow you can ignore something’s for so long but eventually it WILL catch up with you.

Now I’m sure all will be fine and I will keep you in the loop as to how I get on.

But let this act as a warning to you. Putting things off is not a good idea.

ESPECIALLY when it comes to your health.

If you’ve been thinking about getting back into exercise or thinking about improving your posture and reducing back pain but keep coming up with the same tired excuses over and over again.

Just remember this story I share.

You know the benefits regular exercise brings and you know that only through a combination of exercise and a good diet are you going to lose weight and get into those clothes.

Don’t put things off. Why run the risk?

Life, is life and things will always happen for one reason or another.
Even with your health you may not be able to prevent every health issue.

But surely you can see that if and when health issues do arise, you’re much better equipped to deal with them when your fit, healthy and well through regular exercise, than not.

Make’s sense right?

Take heed, do it while you can. Regardless of age or ability.

P.s. If you’re ready to stop making excuses and start to get back to your healthiest and fittest best, you can by clicking here. or if you’d like to reduce your back pain and improve your flexibility whist toning your body with our new Pilates course starting in July, just click here.

Energy Boosting Workout

I know can be hard to keep your energy levels up at times, especially when your on the go. to help keep your energy levels up you need to have your metabolism fully optimized.

Fear not, I got you covered.

I’ve done a quick energy boosting workout for you.

I’ve tested this workout on one of my clients and he really enjoyed it.

It did exactly what it said on the tin!

Try it.

Energy Boosting Workout.

It will only take you about 15 minutes to complete.

You can do it first thing on a morning or anytime you’re feeling lethargic.

If you’re in the office,make sure the boss join’s in too or at least watches!

5 ‘Super Simple’ Ways to Burn Off Fat

I've not been in the best space for the last few days so apologies if the tone of this post is a little off.

I’m not sure why I let these little self-doubting conversations go on in my head to the degree that they end up affecting my mood in a negative way.

But I guess that’s just the way it goes sometimes.

I think it’s OK to have doubts, but I don’t think you should let them get on top of you or in the way of moving forward.

You may be able to relate. How do you deal with doubts?

ANYWAY…. before I turn this email into my own personal therapy session, I do have some good news!

I’ve been training well over the last week or so and I’ve lost 1% body fat!

It’s early days, but it’s a step in the right direction. I’ve been following the plan on the ‘Shape up Summer challenge’ and It’s working.

I’ll be back in the KFF session doing my bit tomorrow. Come down and see me do my thing.
I’m also pleased to report I’ve received some great updates from the ladies on the Shape up Summer challenge program too.

Take Emma S.

Emma started the program on t he 19th of May.

Like many ladies I speak with, Emma wanted to tone up and improve her body’s ability to burn off fat.
Emma has already lost over 3 inches off here waist and hips and over 6lbs in weight in 2 weeks by flowing the plan and getting into a regular routine of ‘quality’ exercise sessions.

Well done Emma.

I’ll be keeping you up to date with how they are all progressing.

The other good news is, even if you missed out on signing up for the challenge,
I’m still going to help you out.

See the best way I think you can improve your mood is to help someone else,And that’s exactly what I’m going to do for you.

I’m nice like that.

I’ve got 5 simple steps that you can do this week so you get your body fat down too Just Like Emma.
These are simple tips that you can start this week and they don’t even cost that much.

5 Super simple Step to burn off Fat….

1. Drink more water. at least 2-3 litres of quality water a day. I know I say this ALL-THE-TIME, but we don’t drink enough water. But keeping hydrated is key when helping your body burn off fat.

2. Get to bed. Yes, that’s right you need your sleep. Good quality sleep 7-9 hours each night is very important to help your body rest and recover and replenish.

3. Eat Fish. Regular fish eaters tend to have lower levels of the hormone leptin. Research suggests that people with high leptin have been linked to low metabolism and obesity. So try to increase your fish intake with oily fish such as salmon, tuna mackerel.

4. Go Green. People who took green-tea extract three times a day saw their metabolic rate increase by about 4 percent; and you know that having a good metabolism is key to burn off fat.

5. Axe the alcohol. Is alcohol good for you? A recent study done in Italy suggested that the theory of drinking wine for health benefits might not be accurate. Anyhow, one thing I do know is that excess weekly alcohol will impact on your ability to burn off fat, so moderation with alcohol is key. Try drinking water with your favorite tipple.

One bonus tip…

6. Workout with weights. Weight training is the best way to boost your calories burning ability and fast. Just a pound of muscle burns up to nine times the calories of a pound of fat. Simple exercise like squats, dead lifts, lunges, shoulder press, done with weight or with just your body weight; will have you boosting your metabolism burning fat fast and effectively.

So there you go, 5+1 things you can start doing this week to help burn off fat and start losing inches.

By the way you can learn how you can workout with weights the smart way when you join our KFF program. It’s a great way to boost your metabolism and get yourself looking trim and toned in no time at all.

I’ll be back tomorrow with a workout session that you can try at home!

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Ukip? I don't Hate on Fat People

I’m not talking politics or anything to do with Ukip

Although I did find those results interesting.

Who did you vote for?

Apparently 2/3 of adults in the UK harbour some Racial Prejudices.

Sorry, I’m digressing.

Anyhow, I’m talking about the recent email/post I sent out.

I never realised it would get such a response.

But before tell you about that if you missed it, I must quickly remind you about our referral program running in June.

Which is scarily next week!

Christmas anyone?

All you have to do is invite a friend down to any of our sessions in June and when they become a part of the Optimum Health team you get a gift!

Easy!

And you can even refer friends and family via email.

Just send them this link or tell them to get in touch.

http://optimumhealthstudio.com/personal-training/free-book-invite

Ok.

Back to that previous email

I caught up with my good friend Jason yesterday,

Some of you may have had the pleasure of meeting him.

He is the founder of the Temple of Holistic Fitness in Meanwood.

He mentioned to me about the email and how he enjoyed it and that it made a point quite well.

I also got a lot of comments on Facebook. 

Some good some bad.

I think people thought I hate fat people or “Fat bashing”

That’s a term that means trash talking fat people.

That was not the case.

Let me explain….

I think people that struggle with being overweight, being obese or just trying to lose a few pounds all need a helping hand and a push in the right direction.

That could come in the shape of a Weight loss program life the KFF, a workout Dvd or the doctor saying “you’ve got 6 months to live unless you lose weight”

Each have their own merit.

You know the saying “Horses for courses” right?

So when I said I agreed with the article, It’ wasn’t a blanket statement.

Many overweight and obese people will find attending weekly weight loss program beneficial.

Others wont.

As long as the program is right for the individual and helps them understand the bodies better and it’s not just old mantra of “calories in vs calories out, I’m all for it.

I do think that everyone will benefit from ‘bespoke’ professional advice regardless of their goals…

or weight and size for that matter.

Take the ladies that attend the KFF program, most if not all of them, COULD have chosen to exercise at home alone 2 times a week.

And they COULD have lost weight and toned their bodies alone.

They COULD have motivated themselves to keep going by themselves.

But they CHOSE to join a program.

Why?

Because programs work.

Being on a program encourages, behaviour change, commitment and accountability.

Good programs a least like the KFF program.

People on programs understand that making any sort of change is best done in a group, as part of a team.

Not alone.

and thats my whole point of agreeing with the article.

Fat, obese or anyone trying to lose weight will ALWAYS have a better chance of doing so when part of a group or team.

I was telling it how I see it.

Making any sort of change is hard, so why do it alone?

If you can get help to help make the changes lasting and/or permanent, then why not?

Seems like a good idea to me.

All Fat & Obese People Should do this

So the news headline today is about 1 in 3 of us are officially over weight.

And the recommendation from the reporting body (N.I.C.E) is for the NHS to send obese people to slimming clubs.

The report goes on to say that a 3% reduction in in total body weight is a realistic target for obese and over weight people.

Now, it will not come as any surprise to you that I agree with this recommendation.

And without reading the full report and looking at just excerpts from the report, it seems to be a sensible idea.

I wont bore you with the details, I’m sure if your that keen you can go get the full 64 page report and read it at your own leisure.

However, I will give you my stance on the whole ‘Obese Britain’ issue.

The sad truth is that as a nation, we are smoking less and drink more responsibly, which is great.

But despite this, we are getting fatter and more obese.

We now have more ‘qualified’ fitness coaches and personal trainers than every before, but still the belly bulge is on the increase.

How is this possible?

What’s my opinion?

It’s the message.

Yes, the message that both food industry and the fitness industry send out.

For me to go into detail about the marketing by the food industry would take a whole day.

Maybe I’ll do that on another post. It’s an interesting topic, but I’ll just say the food industry don’t make ‘trillions’ of dollars a year without being clear and sneaky with there marketing.

I will briefly discus the Fitness industries marketing though as this is my field of expertise.

Simple put it sucks.

Most of the marketing in the Health & Fitness industry is targeted at people who are: a) already fit and active or b) the under 40 years of age.

I say this as I use to do it myself, until I began to learn about ‘smart marketing’ and sharing my service effectively.

I use to use photos of super-fit models running or lifting weights.

Or super sexy men & women smiling whilst exercising-making it look easy. 

See, most people don’t like to exercise. They see it as a hard and unpleasant experience.

They struggle to relate to those images.

But they are typically the photos/images used to promote non- exercisers into being active to lose weight.

You can maybe understand why people don’t and stay sat on the sofa or don't bother.

People need to relate to something and see it as possible before they can begin to take action.

They need to see it their goals as ‘probable’ not ‘impossible’.

They need to see that with a little determination and consistency, they can lose weight and be healthy and fit without having to look like Mo Farah and eating like a rabbit.

Take my client Judith, She told me yesterday that since she returned to the KFF program in April, She has lost over 6lbs and is feeling full of energy.

She runs a busy touring service in the Yorkshire dales.
So time for her, like most people, is at a premium.

Has she been starving herself to death? No

Has she been running every night like a mad woman? No

Has she stopping eating the things she likes? No

She HAS made a pledge to exercise and be consistent with it.

And as a result she’s seen her weight has come down and here energy level boost up.

It’s not rocket science.

It’s just what smart people do who want lose weight and still enjoy their life.

Consistency.

You’ve heard me say it before.

And I think that should be the key point when marketing or encouraging folk to be active and lose weight.

Not to have a six-pack or to do some crazy tough assault course.

Why do you think Weight watchers and Rosemary Connelly are so successful?

You don’t see any half naked ladies with six-packs on the front covers of their magazines do you?

They preach consistency.

“Pay £5 every week and you’ll lose weight.”

That’s the message they share.

It’s to be consistent.

By being consistent you can have all the benefits that exercise offers…

Toned abs
Idea weight
Healthy Skin
Great energy levels
Flexible and pain free

Just to name a few.

But be consistent first. That is the message that needs to be reported and shared.

Remember to share this post with your peeps!

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