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Breaking Our Bad Winter Habits

It’s been a tough, dark winter. Unfortunately that meant less activity and giving in to those comfort foods.

The result: More fat, less muscle and habits that are hard to break. Imbalanced eating fuels sugar/starch cravings, which leads to increased fat, water retention and fatigue, none of which are a fun way to usher in the warm weather.

Here’s what I’m proposing:

Recommendation #1: Grab a pen and start journaling.

Excuse: I don’t have time, I forget to write things down…

Remedy: Stop moaning, this is the best way to begin moving in the right direction. Studies have proven, unequivocally that those who jot down what they eat and drink are more likely to lose weight, faster. Everyone has a phone on them at all times, put it in an app or just in your notes. Awareness is one of the keys to success.

Recommendation #2: Eat breakfast, with protein, within an hour of awakening. This will start you off on the right blood sugar path which helps to quell cravings.

Excuse: I don’t have time, I’m not hungry in the morning, I’m nauseous if I eat that early…

Remedy: If you haven’t been eating in the morning, then start with something small, but it has to have some protein:

  • eggs with some berries
  • a protein shake with just half a scoop of powder, some unsweetened almond or coconut milk, a small fruit and sip it over time, ie 30 minutes
  • some smoked, wild, nitrate free salmon on high fiber bread, crackers or cucumbers
  • some Paleo Muffins
  • a small Greek Plain Yogurt with chopped walnuts (3), cinnamon and 1/2 cup berries

Within one week your body will remember that is it supposed to eat breakfast and you will wake up hungry, a good thing, instead of feeling famished late morning and giving in to cravings.

Recommendation #3: Be prepared.

Good staples:

  • frozen burgers (chicken, turkey, wild salmon, grass fed beef)
  • frozen vegetables (don’t steam in the bag)
  • sliced clean turkey breast (Wegmans, Applegate, Stop and Shop Nature’s Promise)
  • frozen organic berries
  • unsweetened coconut and almond milks
  • protein powders
  • hard boiled eggs
  • veggies that are cleaned and chopped as soon as you arrive home from the market
  • apples, pears, citrus fruit
  • nut butter
  • 100 cal packs of almonds
  • hummus, guacamole
  • homemade soups (stretch over several meals)
  • nut flour muffins (check out our recipes section)
  • canned wild salmon (BPA free cans)
  • smoked wild nitrate free salmon
  • marinated grilled chicken or wild salmon that can go right on the grill.
  • Skinny Noodles
  • Wegmans Turkey Bacon: The one that doesn’t require refrigeration and heats up on < 30 seconds

Recommendation #4: Drink your water. Water consumption is directly correlated with weight loss. Staying hydrated helps avoid overeating since it is possible to confuse thirst for hunger. When the cravings hit, try some water first. Add some cucumber, lemon, or lime and fill up a liter bottle. Try to drink half your weight in ounces.

Excuse: I’m not thirsty, I have to go to the bathroom too often…

Remedy: Don’t wait for thirst, because then you are already dehydrated. Most of us spend a good portion of the day close enough to the restroom, so unless you are heading into the car on a deserted road for hours, this shouldn’t deter you.

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