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.

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!

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!

5 Thing youshould know about low fat foods

It’s always interesting to me when I go shopping to the local supermarket. 


I always seem to  bump into a client or a former client. It always follows a set sequence of steps. Firstly it’s the courteous “ hello! How you doing?” then the update on recent events and holidays and work politics. Then there is the quick glance down into my basket to asses what an 'Exercise coach' eats, this is then followed by the 2 minute explanation and justification from them as to what is in their trolley or basket.  Sometimes this leads to an awkward silence as they wait for me to comment- almost tell them off for making such poor choices. I never comment.

Now you may ask why I choose not to comment or offer advice, but experience has told me that a supermarket is the last place to be telling anyone about food or how to purchase the right food. That would be like taking a child to a sweet shop or ice-cream parlor letting them look at the range of sweets or ice-cream and then saying  "sorry son, you can’t have anything to eat".  There simply is no point. They are not going to appreciate it and it not their fault.

Being in the know about foods and understanding the right foods to purchase and eat to fuel your body is never going to be done in a 10 min talk in the coffee aisle!
Learning about food is a process, something that is a achieved over years. Reading and more importantly trying and sticking with what works for you is the only way in my opinion to find out how you and your family can eat healthiest. I will continue to do my best to share with you what I know to be better food options and choices for you.

There are something’s you should be aware of when you do go shopping. One of those is the term “Low fat”. The term’ low fat’ has helped the food industry generate billions of additional revenue over the last 30 years. This term ’Low fat’ taps into the shoppers desire for food that appears healthier than normal food. That is often the very opposite. Don’t purchase foods that are labeled ‘low fat’ or at the very least use these food very sparingly. Hers’ why…

 5 things you should know about low fat foods and diets...

1. They are full of sugar.

Although we think of sugar as the stuff we might put in tea, that is not the only place you’ll find sugar. Many foods, such as white and brown bread, pasta, rice, and Yoghurts are made up of sugars, Some recent research found the same sugar content in one slice of white bread was the same in a mars bar! These foods, like sugar, can cause blood sugar swings and cravings due to spikes in blood insulin, and if you eat too many your body converts the excess into fat for storage. Most low fat products/ produce are high in sugar so do your best to avoid these.

 2. They contain synthetic ingredients

Many ‘low fat‘ and ‘low sugar’ foods contain synthetic sweeteners such as sucralose, saccharin and aspartame.  These sweeteners are simply bad for you. As they're sweet, they don't help to curb your sweet tooth and send confusing messages to your brain, which can lead to overeating. There is lots of research supporting the theory that these sweeteners, consumed over time will increase your risk of a stroke.

3.You’ll start over eating                                                                                

 If you're always choosing low-fat or fat-free foods when you shop, you could be short changing your weight-loss efforts. Many of these processed foods contain added sugars to enhance taste; often they're similar in calories to the original full-fat product. Research has shown that people tend to believe these foods are "freebies" and will even overeat them, thinking they're healthy or low in calories when they're anything but.

4.They are more expensive.

I’ve not quite figured this one out as yet, as it appears to be more cost effective to eat unhealthily. Most product you find the ‘non fresh’ produce section of the supermarket, will have two varieties, the ‘standard’ and the ‘fat free’ or reduced fat’ version. In most instances it will always cost you more to purchase the ‘ fat free’ version or the ‘lite’. my theory is that because it cost more to produce (foods that has been highly processed will cost more). They pass the cost onto the end user, you and me. My advice is to stay away from any so call health options like reduced fat or fat free. You may only be saving 30 or 40pence. But like Tesco’s says ‘every little helps!’

5.They don’t taste as good.

Why do you like certain foods? Simple you like the taste. Why do you eat chocolate or drink wine? You like the taste of it. Food manufactures know this all too well. You and I will not buy an item if we don’t like the taste of it. Taste is subjective however, some people like red wine some people like white wine, some people like dark chocolate magnums others like the original magnums.

Foods that have good fats in them do offer health benefits and do taste better. Fat helps carry flavour in our foods and give them a certain texture. This helps us feel full and satisfied, which means you can get by longer on a meal or snack that provides fat without feeling the need to eat again soon. When that fat is missing, your appetite may get the best of you. As I’ve always encourage you to do, try eat foods that are as close to nature as was intended. That way you will be eating your healthiest best.

Committed to your health

Mike

P.s.

I’d love for you to share the post with your friends and family-but only if you like it.

What is a good supplement?

As some of you will know, that for the last 8 months or so I’ve been sharing with you a range of new supplement products I have had the benefit of using. I often get asked about what is the best form of supplementation and as an exercise coach what do I recommend. I was not always a big fan of supplementation. My mind set was, if your eating correctly, then why do you need to supplement your diet? Well I’ve since grown to understand that even if you are eating your healthiest best, supplementation is still beneficial.
 
Because of the way the majority of our foods or produced now, by the time they reach our tables to eat, they do not hold the same nutritional value as they did 20 or 30 years ago. You would need to eat about 15 of today's tomatoes to get the same lycopene as tomatoes 20 years ago because of the mineral depleted soils that many tomatoes are grown in today. One of the richest source of lycopene in the diet is tomato and tomato derived products (purees and real sauces) Lycopene is a antioxidant strongly associated with helping to reduce the risk of breast and prostate cancer.
 
Since I started using some of the Touchstone essential products, I’ve noticed a big improvement in my health. My skin texture has improved, my mental clarity is much more consistent and my energy levels have been boosted. I’ve even got my girlfriend using them and she has felt the benefits too!
 
I’m not writing this post try give you the hard or soft sell, but I am writing it to share with you what I believe to be a good product and what you should look for when choosing a multivitamin or any form of supplementation.
 
Weather you are a marathon runner or a new mum, if you are trying to shed some weight or build muscle, the use of a good supplement will offer you huge benefit and will often make the difference between you reaching your particular health goals and not.
 
Here’s what to look for when choosing a good supplement…..    
 

 

1. A good Multivitamin or supplement should have a complete complex of vitamin E (alpha-, beta-, gamma-, and delta-), not just alpha tocopherol.  (a class of chemical compounds of which many have vitamin E activity)

2. Multi-vitamins & supplement’s should not contain any form of sugar. This is often used to fill out the tablet or tastes a certain way.

3. Contain a full complement of B-vitamins.

4. It should not have binders, artificial colours, or fillers try to always use capsules instead of tablets. This will help make it easier for your body to actual absorb and use the supplement contents

5. They should contain some real vitamin A instead of just beta-carotene. Too much beta carotene can have adverse effects.

 
 
When choosing a source of supplement, try the to avoid the vitamins that have lots of extra ingredients that sound like industrial chemicals or contain different forms of sugar.  The following ingredients are found in many over the counter multivitamins & supplements:   sodium aluminosilicate, maltodextrin, sucrose, BHT, cupric sulfate, crospovidone, FD&C yellow no.6 aluminum lake, gelatin, folic acid, hypromellose and hydrogenated palm oil, propylene glycol (PG), polyethylene glycol PEG, high fructose corn syrup, which are ingredient that are not the best for your health.
 
If you’d like to find a good source of supplementation just have a look here.
 
Committed to your health
Mike

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