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Eating ... Gaining Weight ... How to Control the Urge to Splurge


I confess: I'm completely addicted to Pringles. My determinationweakens every time I think about munching into one, hearing thecrunch, and getting that first taste of its salty flavor. Pureheaven. Although you don't flip over chips, probably there'sanother food that lures you into the refrigerator or the pantrycabinet. According to one study, 97% of women (compared to 68%of men) experience cravings on food.

How do you control these urges that drag you in an intoxicatedshape away from your diet plan and down into the swirling vortexof pleasure? I researched on the topic to give you expert adviceon how to enjoy that art called eating without turning in into afeeding frenzy. Read on - and never again feel guilty abouteating a chocolate chip cookie.

Take Charge of Your Eating Habits.

Try to control the number of food cravings you experience. Itappears to be impossible for humans like us, but if you psycheyourself and develop fewer cravings, then slowly you'll submitto fewer cravings.

According to one study of nearly 500 women, researchers foundthat women who received a daily 1, 200 milligram calciumsupplement reduced their number of premenstrual food cravingsby 54%. To reach the same result by getting the needed calciumintake from food, rely on skim milk and yogurt. Sounds a bitdifficult for all lactose intolerant? Try some calcium-fortifiedfoods or juices like cheese and calcium-filled orange juices.If you don't feel you can get sufficient calcium from food, makeup the difference using a supplement of calcium carbonate orcalcium citrate.

How about something relaxing? When you're anxious, the bodyproduces more of the hormone cortisol, which may increase theamount of carbohydrates you want to eat. Sweets or carbohydratestemporarily increase our levels of serotonin, making us feelcalm and relaxed.

Thus, one way of helping curb your sweet tooth, rent some videos,text your funniest friends, or schedule a spa weekend. Why nothave a bit of chocolate once in a while? When you begin includingsmall amounts of these forbidden foods into your diet, a funnything happens: You don't crave them anymore.

Distinguish specific cravings from hunger. Suppose you drive by afast food outlet and all of a sudden, you develop a deep cravingfor French fries. Rather than rushing down the drive thru section,reassess your urge. Turn on your favorite music and switch yourattention away from the fries idea. Suppose, on the other hand,you feel the need to satisfy not the urge but your hunger, selectan apple pie or salad as a substitute.

Cut Hundreds of Calories.

Sure you can cut on hundreds of calories on what you eat everyday! How? By making the appropriate choices on replacinghigh-calorie to low-calorie foods, such as cheese, creams, wholemilk, butter, etc. Here are easy tricks to keep you cooking andeating minus the calories.

When cooking, use nonstick pan to eliminate the use of butterand/or oil.

Remove the fat from the meat.

Remove the skin of chicken before serving.

Use butter-flavored seasoning on vegetables instead ofsprinkling butter.

For casseroles, desserts and sauces, use evaporated skim milk(12 cal./tbsp.) instead of heavy cream (51 cal./tbsp.)

Cook stews and other casseroles ahead of time. Refrigerate.Remove congealed fat before serving.

Choose real orange (71 cal.) over an orange juice (90 cal./6 oz).

For snacks, low-calorie fruits (cucumbers, asparagus, carrots,apples, pickles) are good replacements for crackers and breads.

Use bottled chocolate extract for milk shakes instead ofsweetened cocoa.

Use two egg whites (34 cal.) for cakes instead of one egg(82 cal.).

Choose diet margarine (50 cal.) instead of the regularmargarine (100 cal.).

Choose cereals with the least calories then add fresh fruitsto be more nutritious.

In parties, good substitutes for snacks are carrot strips,pickle slices, and raw mushroom caps.

Drip away fats by cooking hamburgers on the rack.

Avoid chips with dips.

Staying in healthy shape depends on the right attitude. So howstrong is your will power to control the urge?

Michael Lee is the author of "How To Be A Red Hot Persuasion Wizard," an ebook that reveals powerful secrets on how to get anything you want, including how to tremendously improve your relationships, explode your profits, win arguments, and magically influence others. Grab a sample chapter at http://www.20daypersuasion.com


MORE RESOURCES:

10 Things Your Doctor Won't Tell You About Nutrition
Yahoo Health
How much nutrition advice did your doctor dole out at your last checkup? Chances are, none. Most appointments last less than 15 minutes, which doesn't leave time for a thorough diet assessment, but that doesn't mean that physicians shouldn't broach the ...



Extension slates health/nutrition classes
Southwest Times
After filling your belly and emptying you wallet over the Christmas and New Year's holidays, Virginia Cooperative Extension is holding a variety of programs to get you back on track. The “Step to Nutrition and Health” nutrition and fitness series will ...



How Well Do You Know The Nutrition Basics?
Huffington Post
For such a universal activity, eating can be pretty confusing. Grocery stores are crowded with nutritional jargon -- think: organic, vegan, enriched, local and GMO-free -- and it's hard to know what's a legitimate health claim and what's merely a smart ...



Local nutrition service receives Walmart grant to replace freezer
Osage County Online | Osage County News
“We are extremely grateful to the Walmart Foundation for helping us to replace a refrigeration unit that has required more and more frequent service,” said Chris Bean, director of development and outreach of Mid-America Nutrition Program. “No one knows ...



Obama personal chef, nutrition policy adviser, friend hangs up White House ...
Minneapolis Star Tribune
Sam Kass has been a fixture at the executive mansion, serving up nutrition policy alongside meals for Obama, his wife, Michelle, and daughters Malia and Sasha. He was not only their personal chef but senior adviser for nutrition policy, giving him a ...



How to ease into fitness, nutrition
Bloomington Pantagraph
Some people achieve short-term success and then go back to their bad habits because they haven't learned anything about fitness and nutrition. Others lose weight but aren't healthy, said Dafne Greene, Fitness Connexion owner. Still others don't achieve ...

and more »


Healthy Eats (blog)

This Week's Nutrition News Feed
Healthy Eats (blog)
A new study published in the American Journal of Clinical Nutrition may help you feel a bit better. Researchers at Brigham and Women's Hospital in Boston, who followed more than 13,800 women through a 15-year period, concluded that middle-aged women ...



The New Nutrition Secret
Huffington Post
"Tell me the new nutrition secret that will blow my mind." After nearly 15 years of being asked this question, I guess it's time to provide an answer. But I'll be honest, I dread when people make this specific request. It's not because breaking ...



Bismarck Tribune

Finding flavor: Schools react to new nutrition rules
Bismarck Tribune
Congress passed a law in 2010 giving the U.S. Department of Agriculture authority to set new nutrition standards. As a result, public and private schools that seek federal reimbursement for the meals they provide students must comply with new rules ...



isportsweb.com (blog)

Fitness Competition- The Discipline of Nutrition
isportsweb.com (blog)
Mike Ball with a B.S. in Physiology, M.S. in Exercise Science and a PhD in Nutrition makes him an easy target for those seeking clarity about nutrition or any fitness related questions for that matter. The main question that surfaced was how to utilize ...


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