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delicious cupcakes

Get to the Bottom of Cravings & Emotional Eating

Get to the bottom of your cravings and emotional eating with a few steps … Notice I didn’t say ‘simple steps.’

The key to discovering the reasons for your cravings is awareness. If you aren’t even aware that they’re happening until it’s too late, then you’ve missed that golden opportunity to uncover why they showed up in the first place.

First, be aware that there are two kinds of cravings: Physical and Emotional.

Physical cravings are the result of not eating enough food, or eating the wrong type of food. You might have eaten a big breakfast, but if it didn’t have enough fiber, fat and protein to sustain you until your next meal, chances are that your blood sugar will tank and despite your best intentions, you will not have a light lunch, you’ll stop at a convenience store or go through the drive-thru and get a carb-heavy lunch that definitely has fat and protein, but probably little fiber, and zero good carbs.

The key to physical cravings is to eat in a manner that supports a nice blood sugar balance. High quality, lean protein like that found in eggs, turkey, chicken and beans, along with fresh fruit and whole grain toast is a great breakfast.

If you don’t have time to make it, find a shake mix that works for you. There are several on the market but my favorite is Juice Plus+ Complete French Vanilla. I add fruit, cinnamon, ginger and a touch of coconut oil and I’m good for the morning! Try having a cup of green tea mid-morning to assist in a little blood sugar regulation and write down how you feel.Continue your day with healthy, whole grains, fruits, veggies and lean proteins, keep track and see if your cravings are reduced.

My favorite snack idea is a piece of fruit (right now I’m seriously hung up on oranges) and an ounce (1/4 cup) of raw nuts. Fruit, fiber, protein and healthy fat … the best!

Are your cravings still a problem? Check in next week when I talk about ways to get a handle on Emotional Eating. In the meantime, keep a journal of what’s going on during your day, what you eat and when you eat it. I know it’s annoying, but it’s really the only way to get to the bottom of things.
kindle-coverFor a lot more on how to handle cravings, build healthy eating habits and alternatives to what not to eat, hop over to Amazon and buy a copy of my new book, No Kale Required: Healthy Eating Ideas for the Rest of Us. Buy the paperback for $11.99 and you get the Kindle version FREE!

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An Open Apology To Dolly Parton 

A lovely read.

Rawe-struck

Dear Dolly,

10040291_300x300I’ll be honest. I used to think you were a bimbo. I used to think you flaunted your big boobs, teased hair, tiny waist, and your syrupy-sweet southern accent just to sell yourself and your brand as a country singer. Granted, I was raised in the Midwest and lived as an adult for many years in the Northeast. I didn’t get you, much less the South.

For example, I’d heard about your origins as a poor girl from the hills of East Tennessee, and when I learned you’d created a theme park in your native Sevier County I rolled my eyes. “Really, a theme park?” I thought. “As if rollercoasters will really help the people of rural Appalachia. Why not create something truly useful to give back to your community, like a library.”

Oh.

You have created a library, actually, and possibly in a bigger and more…

View original post 709 more words

Smoothie of the Week

Vanilla Frappe

I’ve started a couple of new things on my website. One is the Smoothie of the Week. If you’re looking for good ideas for tasty treats, this is the place to go, but make sure to copy down the recipe because when the next one goes up, the old one goes down. Visit late Monday or early Tuesday for the new recipe.

The next is the Tip of the Day. This one appears on the Home page and should be up, most days, by noon.

I hope you enjoy them!

NancyO

Salad in a Jar Party!!

Let’s Do This!
When: Sunday, July 31st at 2pm-4pm
Where: Community America Credit Union on 95th Street (just west of Nall)
Why: Because who doesn’t want to have a healthy lunch or dinner ready for FIVE days!
RSVP: Go to my website, click on ‘Contact’, let me know you can make it and I’ll send the specifics … Or you can head over to the Facebook Event Page and RSVP there.

Salad in a Jar 101

Feel Good Friday

Friday is the perfect time to think about how your week went and what you can do to make next week even better. Every Friday I’ll be sharing news and tips about healthy choices that might work for you. So, let’s get started!

Click on the image above for Dr. Weil’s article in the NYTimes with information about how you can get an effective workout done in 7 minutes.

What’s the #1 thing you can do to prevent, reverse and/or reduce chronic disease? Eat more fruits and veggies! Click the picture above to read a great article about the benefits.

You’ve heard me talk about making simple changes that add up over
time. One Simple Change that I started in February was to begin every day with the nutrition in over 50 fruits, veggies and other plant-based foods. They give me energy, support my immune system, reduce oxidation and keep me focused. I create a smoothie ,with all of that goodness and it actually tastes great! Crazy, yes? All that has to be expensive, right? Wrong! I pay just $5.07 per day. I can’t even get a muffin and a cup of coffee for that!
If you’d like more information, or a sample, visit my website at http://www.healthworkskc.com and let me know and I’ll make sure to fix you up!

 

How the 10-Day Detox Changed My Life

hyman book I can say that it feels great to have energy, to sleep better and to be losing weight! It’s hard for me to even think back to how I felt before I did my first 10-Day Detox on January 5th, because I’ve stuck with the program and I feel so much better. I thought I would go crazy without any bread, pasta or cereal, but it’s been pretty easy. Then I thought I’d go crazy without coffee … Again, pretty easy. (I did add back in decaf after about 15 days and I enjoy it every morning, but I really didn’t have much trouble before that.) And who doesn’t think that sugar will be HUGE!? Yeah, me too, but it was hardly a blip on the radar.

The good things that have happened?

  • I sleep like a baby
  • My energy is very high
  • Working out isn’t the big drag that it used to be
  • My circulation has improved so much that I can walk my dogs in this cold, frigid air and not have my fingers about to freeze off regardless of the type of gloves/mittens I’ve got on.
  • My skin is glowing. True story–just ask the three people who have said that!
  • I have lost several inches and pounds. I must admit, I’d lose more if I’d eat smaller portions, but right now I’m just trying to get a handle on eating the right foods.
  • And while I don’t have independent verification, I think that my brain is working better.

Here are some testimonials from the past two groups:

Say What

“ … the best gift I’ve ever given myself. Thanks so much Nancy, I’m telling all my friends!”

“I have enjoyed the 10-day detox and cannot believe 10 days have passed. I feel amazing! I was a little worried beginning the program that I would have major cravings, but I found it easy.”

“I am going to continue on with the program, being mindful of what I eat. Everyone should do this detox. Nancy, thank you for a great 10 days!”

They each lost a minimum of 5-6 pounds. Some lost 10 pounds in 10 days!

So, what are you waiting for? The next group starts Monday, the 23rd with a prep call on the 21st! I’ve talked about this for several weeks, and you can do it with or without signing up for my support group (A mere $24.95 with the Promo Code: SOCIAL) which offers you a private, secret Facebook group, guides and four group support/coaching calls. You do have to buy the book which you can do by clicking here.

This detox can truly change your medical status by reducing yourdoc patient

  • Blood Sugar
  • Blood Pressure
  • Cholesterol
  • Weight
  • Inflammation

I believe in supporting people in improving the quality of their lives. This isn’t sissy stuff … it’s really important stuff … stuff that can totally change how you feel as you age. The conditions this reverses are conditions that can stop you in your tracks and leave you barely able to get around, even kill you. You can begin to live again.

All you have to do, if you want to do it on your own is buy the book, which you can do by clicking here. If you do want to the extra support you get from fellow detox participants and MOI, click here to sign up. It’s easy. Just do it.

I would love to have you join me. It’s a fabulous way to find out just how easy it is, to regulate your blood sugar and get off the sugar merry-go-round for good!