Health and Fitness Tip #183 - 6 Unusual Ways to Overcome Your Cravings

6 Unusual Ways to Overcome Your Cravings

When it comes to healthy eating and weight loss, cravings tend to be seen as a derailer of goals. But there’s nothing inherently “bad” about them.

“A craving is a very natural and normal response to meeting a need,” explains registered dietitian Rebecca Scritchfield, author of Body Kindness. “That craving could be for energy or to regulate emotions. Maybe the day wasn’t so sweet, so you want something sweet, or maybe you’re seeking enjoyment.”

But obviously, giving in to cupcakes every single time isn’t the way to build a strong, healthy body. So your first step is accept that cravings will always be there. “You can’t eliminate cravings,” says nutritionist Mike Roussell, PhD, author of “The MetaShred Diet.” “But you can reduce your susceptibility to acting on them and reduce the effects they have on you.”

If you feel controlled by cravings or can’t stop at one cupcake when you do satisfy the urge, try these unconventional tricks to better manage your urges.

IN THE MOMENT

1. BREATHE

Hunger can be physiological (your body truly needs energy) or hedonic (you just saw a pizza commercial and now want a slice with pepperoni and mushrooms), Roussell explains. If it’s the latter, try breathwork. By changing our breath, we can change how we feel, according to a study in Cognition and Emotion. Experts recommend longer exhalations to help ease anxiety, which helps you fight cravings. And a recent (but inconclusive) study found slow breathing — nine breaths per minute — may help reduce food cravings.

2. THINK LOGICALLY

When people “cheat” on their diet, they tend to justify why they “can” have chicken wings, Roussell says. Although it may seem hard in the moment, being logical can help you stop a craving. If you track your calories or macros, you can easily see — as much as you may think you want that ice cream at night — you’ve hit your goal for the day. This helps you see you don’t “need” ice cream — and if you really want it, you can work it into tomorrow’s calorie allotment, Roussell says.

 3. PLAY A GAME

Procrastinating at work isn’t always a good thing, but it may help you with your cravings. A 2015 study published in the journal Addictive Behaviors found that subjects who played Tetris for three minutes had a decrease in food cravings. In another study, British scientists asked 48 participants to use a mobile app they built called iCrave whenever they, yes, had a craving. The app then prompted the subjects to visualize a specific scene, such as a lion in a zoo or a forest. That act helped reduce overall snacking and unhealthy snacking, compared with a group that tracked snacks with a different app. Try using an app like Stop, Breathe & Think or Headspace and doing a short meditation. Or play a game … but maybe not Candy Crush.

HEAD OFF CRAVINGS

4. TIME YOUR MEALS STRATEGICALLY

The debate over “three meals versus five meals” per day for better weight loss continues, but if you aren’t hungry for snacks, there’s no reason to eat them. And there’s no reason to follow some prescribed schedule, either. Maybe you sail through from lunch to dinner but always want a little something before bed. So eat then and not in the afternoon, says Roussell, so you’re not adding extra calories. Instead, those calories are accounted for.

5. CREATE NUTRITION AUDIBLES

In football, quarterbacks call an audible when they get to the line and decide their planned play isn’t going to work with the way the opposing team’s defense is setting up. Roussell recommends the same thing with nutrition: Have a backup play when your own plans go awry. For instance, if mornings get crazed and you don’t have time to make breakfast, keep five ingredients on hand that you can toss in the blender to have a quick, healthy smoothie. Or know exactly where to go for a healthy lunch when you forget yours at home. Having that plan in place makes you less likely to eat just anything.

 RETRAIN YOUR BRAIN

6. EAT THE CRAVING DAILY

Scritchfield suggests a slightly unorthodox method to take on your cravings: Embrace them, don’t fight the. If you can establish a solid system to manage them, that is. Her simple suggestion that works for her clients? Give yourself permission to have that food every day, once a day, and schedule when you will have it. So keep your meals balanced, but have that handful of fries at lunch or dinner. Really enjoy them, rather than stuffing them down your throat. This helps reduce guilt, stress and anxiety, she says, and “by Day 3 or 4, you’ll be over it.” Rather than fries being a “bad” food, they’ll just be a food — one you can choose to have anytime you want them. But you’ll crave them less.

Beauty Tip Thursday - Tips for a Beautifully Bronzed Face

Tips for a Beautifully Bronzed Face

Bronzer is designed to help achieve a sun-kissed look any time of the year by adding warm color to places on the face where the sun would naturally hit. Whether you’re using a cream formula like Bronze BlushSense or a powder formula like Bronze Dust Translucid Powder, make sure that you apply bronzer correctly by following these tips!

Do not apply bronzer to the entire face. If you want a deeper shade, don’t do it with bronzer (try Self-Tanning Bronzing Coconut Milk instead). If you’re simply trying to add warmth to your face, bronzer should be applied only to areas where the sun would actually hit like the forehead, tip of the nose, chin, and from the temples down to right below the cheekbones.

Choose a color with a warm tone. You can’t add warmth to your face by using a shade that has a cool undertone. Shades with cool undertones (like Moca Java ShadowSense) may create the illusion of shadow instead of adding color to the face. For colors with true warmth, use Bronze BlushSense, Bronze Dust Translucid Powder, or MakeSense^® Pearlizer blended into a deeper warm foundation shade.

Build color. Don’t overload your face with bronzer in one go. Instead, build the color up slowly by adding sheer layers at a time. If you apply too much at one time, take a clean SenseCosmetics Stippling Brush and buff away the excess product until the color is blended.

With these simple bronzer tips, you can achieve a gorgeous, sun-kissed glow no matter what season you’re in! Share these tips with your Customers at the next SeneBlends Demo and stock up on these fabulous products today!

Motivational Wednesday - BE COMMITTED FOR THE LONG HAUL

BE COMMITTED FOR THE LONG HAUL

Showing up is essential. 

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Showing up consistently is powerful.

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And showing up consistently with a positive outlook is even more powerful.

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Don't expect to see results over night and don't expect the results you see after a long month of hard work to last if you aren't consistent. You have to stay consistent day in and day out to get the results you want in health, fitness, life, marriage, relationships, and job.

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Ask yourself if you are willing to put the time and effort in to it to get what you want? If your not then don't waste your time and effort, even if it is something good for you. 

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You have to want it bad enough to give up something's in your life and go after it.

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Be here a YEAR FROM NoW!

Transformation Tuesday - Kendra's 10 Day Results

Transformation Tuesday

I know you’ve all seen my 10 day experience results.... right?!?

Kendra totally rocked her 10 day ketones experience and is one of my kick-ass biz partners! This woman opened her mind to giving ketones a try and now not only has it changed her appearance (She looks A-FREAKING-MAZING right?!?) but the biz has totally changed her and her family’s life!

Now I know what you’re thinking.... what if it doesn’t work???

Girl, what if it does?! What if a 10 day pack of ketones can do for you what it’s done for Kendra, myself, and SO many others? More energy, less brain fog, better sleep, and just downright feeling like a SUPERHERO 

My 10 Day Packs are almost gone until my next shipment and I want you to get these in your hands ASAP! Send me a comment, message, or email, whatever you do let get you yours NOW!

Testers NEEDED!!!

TESTERS NEEDED!!

Im doing something I’ve NEVER done before...

I’m looking for 5 people to test out a 10 day supply of pure therapeutic ketones for a SPECIAL price!! Literally the lowest I’ve ever offered them at!!

Here’s the requirements:

1. Must be BRAND NEW to pure therapeutic ketones and not working with another promoter

2.Must be willing to follow super simple diet guidelines (they’re easy, I promise!) AND drink ketones consistently for 10 straight days.

3. Must be willing to take Before AND After photos for me to share (I’ll keep your identity anonymous if you’d like)

4. Must be willing to give a review on your experience and allow me to share it!

If you’re in, comment below and look for more info from me later this evening. There are ONLY 5 spots available 

Health and Fitness Tip #182 - Want To Improve Your Memory? Try A Handful Of These Nuts

Want To Improve Your Memory? Try A Handful Of These Nuts

Does forgetting birthdays, anniversaries or where you’ve placed your car keys drive you to drink? Maybe you should try a handful of nuts instead. Do you want to sleep better, be more mindful or retain information better? Well, it turns out eating nuts can help that too.

Research tells us that nuts help reduce the risk factors for many chronic diseases, including heart disease and diabetes. But now science is learning that eating nuts may also be good for your brain. Here’s why you need to include nuts in your diet.

1.     Brain-boosting pistachios and peanuts

Are you eating enough nuts? You should be. It turns out eating nuts such as pistachios, peanuts and walnuts, daily, may improve key brain functions, according to a study from Loma Linda University and published in the Journal FASEB. Researchers found that consuming nuts stimulated several brain frequencies associated with deep meditation, empathy, healing, sleep, cognitive processing, recall and memory. But some nuts stimulated brain frequencies more than others.

For instance, pistachios produced the greatest gamma wave response, which is critical for enhancing cognitive processing, retaining information, learning, perception and rapid eye movement during sleep. Peanuts, which aren’t actually a nut, but rather a legume, were also studied. They were found to produce the highest delta response, which is associated with healthy immunity, natural healing and deep sleep.

2. Almonds and hazelnuts for an aging brain  

Almonds and Hazelnuts are both highly concentrated sources of vitamin E. Research published in JAMA Neurology reported that a higher intake of total vitamin E from foods (and supplements) was associated with less cognitive decline with age. One-quarter cup of almonds or hazelnuts provides nearly 50 percent of the RDA for vitamin E.

3. Walnuts top the list for baby’s brain health 

Walnuts are one of the best nuts for brain health, says BrainHQ. They’re super concentrated in Docosahexaenoic acid (DHA). DHA is a type of omega-3 fatty acid. It’s been shown to protect brain health in newborns and improve cognitive performance in adults. It also helps prevent age-related cognitive decline. What’s particularly interesting is that mothers who get enough DHA in their diet have smarter kids according to a systematic review of studies.

Breast milk contains DHA in various concentration, depending on how much is in the mother’s diet. During pregnancy and the first few years of life, DHA accumulates in the brain and retina of the eye. This plays an important role in brain and vision development. According to studies from the 1990s, formula-fed infants had lower levels of brain DHA than breast-fed infants reports the New York Times.

This suggested that adding DHA to formula might improve cognitive and vision development. The results were so convincing that in 2002, the FDA approved adding DHA into infant formulas. Just a quarter cup of walnuts can provide nearly 100 percent of the recommended daily intake of DHA.

 Here are more reasons to include nuts in your daily diet:

1.     Eat nuts for a longer life

A mega-study that looked at over 100,000 people found that eating a variety of nuts may help you live longer. A Harvard study, published in the New England Journal of Medicine, examined the nut consumption habits and death rates of over 75,000 women and over 42,000 men.

Interestingly, those who regularly ate nuts were found to be less likely to die from diseases like cancer, respiratory failure or heart disease, according to the study. In fact, people who ate nuts daily had a 20 percent lower death rate than those who didn’t eat nuts.

2. Eat nuts for a healthier heart

Nut consumption may also lower your risk for heart disease. A collaboration of five large studies found that nuts, high in monounsaturated fats, have the same health-promoting fats as that found in olive oil. 

Most prevalent fats found in nuts are mono and polyunsaturated fats. These fats are unique in that they lower your LDL or low-density lipoprotein cholesterol level. That’s the bad cholesterol that puts your heart at risk. According to the study, one ounce of nuts (about 20 whole nuts) can reduce coronary heart disease risk by 30 percent. Researchers found an even greater risk reduction — 45 percent — when fat from nuts was substituted for the saturated fats normally found in meat and dairy.

Snacking on nuts daily is a great idea. For a little variety add nuts to your salads and cereal. Sprinkle nuts on soup, oatmeal and yogurt. Add nuts to your pasta, popcorn, trail mix, pancakes and steamed veggies. Make it routine. Your brain and your body will thank you.

Beauty Tip Thursday - Simple Graphic Eye Designs Using SenseCosmetics® Coastal Collection

Simple Graphic Eye Designs Using SenseCosmetics^® Coastal Collection

Change up your everyday eye look and experiment with creative designs by using ShadowSense to create graphic lines. The cream to powder formula is easy to apply with an eyeliner brush, allowing you to create a multitude of looks that are smudge-proof and water-resistant. In addition, you can blend shades together to create beautiful colors to suit your style.

Layered Cat Eye. Apply winged liner as you normally would, then trace right above the line with a contrasting color of your choice. The brighter the color, the more the look will stand out. You can even accentuate the look further by adding a couple of dots below the wing. We used ShadowSense in Shell Glitter and Onyxto create this look.

	Outlined cat eye. One of the challenges of creating a winged cat eye is the lack of a guide in creating the ideal shape. However, this outlined cat eye look traces the shape of your natural crease to create a fun and trendy design.Recreate this look by outlining your crease from the inner corner of the eye extending to the outer edge below the end of your brow using Seafoam Shimmer ShadowSense. Create a point by connecting the edge of your upper lash line to the line you created in your crease. Fill the shape with Silver Shimmer ShadowSense and complete the look with LashSense Mascara.
	Polka dot liner. This playful eye look does not require much precision, which is why it’s the perfect graphic design for beauty enthusiasts of any skill level. Simply dot ShadowSense in the shape of a winged cat eye leaving plenty of negative space. If you are using more than one ShadowSense color for the look, be sure to allow the first color to set by waiting one minute, before applying the next color. For this look, we used ShadowSense in Shell Glitter, Seafoam Shimmer, and Snow.

Wednesday Post

You only get ready by starting.

A lot of times in life we ask ourselves when can we start doing what we want to do. When should I start to work out? When should I start to eat clean? When should I look for a new job? And a lot of the times we tell ourselves not yet, or tomorrow or next week, or the week after, or next month, or next year. Those are all excuses. 

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Here is a question for you....why not start now?

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Quit wishing, quit dreaming, quit saying someday. There is no time like the present. There is no someday. When you say someday you and I both know that the chances of someday showing up are slim to none.

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So again...why not now? Because you're not ready? Because you don't have the time? Because you don't have the money? Maybe not. But if you wait until you are ready, or do have the time or the money, maybe you will never do it. 

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You will only be ready when you start. You will only be ready when you step outside your comfort zone and go for it! You will only be ready when challenge yourself.

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Will you start today? Will you jump outside your comfort zone? Will you take the plunge? OR will you keep saying someday?

Transformation Tuesday - Reboot

YOU GUYYYSSS!!! 

Curious......WHO wants to do a  60 hour cleanse/reboot with me & my peeps in June???? 

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How it will go down.......I provide you with an awesome package of tools to completely detox & reset your body/metabolism from the INSIDE out ➕ tons of support!! — pretty cool, right?!?!? 

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Sound like something you would you be interested in?

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I’m going into my 3rd REBOOT and I have never felt more excited to share this experience with YOU!!! ♥️

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It’s available JULY 1st! 

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Who wants a spot??? 

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Message me at lipstickandlunges83@gmail.com to reserve your spot today!! 

Tip of the Week

Tip for the Week:

Someone else’s opinion of you is none of your business! 

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Stop holding others opinions ahead of your own. ♥️

Health and Fitness Tip #181 - Happy Hour After a Workout? Here's How to Do it Right!

Happy Hour After a Workout? Here's How to Do it Right!

Sometimes those of us who work (out) hard, also like to play hard by hitting happy hour for a few drinks with colleagues after a long day. Do those small indulgences derail your progress, or can you actually find a balance?

The good news is, yes, you can have both. But it requires following a few smart rules, especially if you workout and get your drink on right after. And you don't have to feel bad about boozing after sweating, whether or not it's OK is a classic nutrition question that comes up all the time. And the short answer is: If you’re going to do it, just do it the right way.

Though it may feel like you’ve earned it, there are dos and don’ts of boozing post-workout so you don't undo your previous efforts at the gym. Here are five must-follow rules when drinking alcohol after breaking a sweat. Read on to finish off the season with some epic summer days!

Rule 1: Get Your Hydration On

During exercise you use something called glycogen, which is stored carbohydrates. You also break down muscle. Of course, you also sweat, which means you lose fluids and electrolytes like sodium and potassium, among others. To add insult to injury, alcohol itself can dehydrate you, just like exercise.

So that being said, here’s the first “rule”: Drink water during your workout, then drink one to two cups of nonalcoholic fluids post-workout before you hit your favorite happy-hour spot. This can be as simple as water! But even better might be something like chocolate milk so you get your protein and carbohydrates as well. Genius.

Be certain to drink water between each drink to stay hydrated and set you up for a less-painful next day.

Lastly, when you are at happy hour, follow each alcoholic drink with one glass of water. Think of it as a chaser!

If you’re sweaty and tired from your workout, then the alcohol you will consume is going to further dehydrate you. You’ll be in store for a rough morning the next day and potentially sabotage your workout routine. The simple tip of hydrating will set you up for success!

Rule 2: Drinking on a Full Stomach Is Sexy

In addition to replenishing lost fluids, carbohydrates and protein also need to be replenished after your workout.

Similar to rule 1, it will help you feel your best the day after a workout and drinking, giving you motivation to make it to the gym the next day — if you're that motivated. In addition to the nonalcoholic fluids suggested before, it's a wise ideas to eat or drink carbohydrates and protein before downing any adult beverages.

Eating protein or carbohydrates before you drink can help control blood alcohol levels. Plus, as a general rule of thumb, try to always drink with something in your stomach. Protein and carbs act like a base layer and may keep you from getting too drunk, or drinking too much. This will especially help supply you with energy for a wild night out and hangover prevention.

What should you eat? It can be solid food (like Greek yogurt with a piece of fruit, or it can also be something easy and convenient, such as a high-protein milk shake (such as Core Power, which offers a combination of carbohydrates and protein) or even simple chocolate milk.

Now that you’ve rehydrated and enjoyed some quality nutrition, what then do you choose when you’re out with your friends?

When it comes to boozing after a workout, it's important to order the right drink.

Rule 3: Be a Discerning Drink Connoisseur

Calorie for calorie, standard pours of different types of alcohol — wine, beer or liquor — are quite similar (100 to 150, calories, give or take). Of course, if you add a mixer like juice or soda to the alcohol it could quickly turn into a 400-calorie sugar bomb which is a total bummer. Avoid the mixed drinks — they go down too easily and add up way too quickly anyway.

Maybe you’ve also heard from a well-meaning friend that beer is good after a long run. Well, it’s liquid, so of course it will temporarily hydrate you. But remember, it’s still alcohol, so the temporary rehydration will be brief. An ice-cold brewski may sound refreshing after a hard workout, but, speaking from practical experience, unless you’re very disciplined a few of these may go down a bit too quickly.

Wine or liquor neat (i.e., without a mixer), however, are usually sipped and savored more slowly, leading you to drink less overall (win). So enjoy a nice glass of wine or vodka that you sip over the course of about 30 minutes, and then "chase" it with water before considering a second drink.

So what would be the best option? Consider vodka with club soda and a squeeze of lime and limit consumption to three drinks over the entire night. (This reminds me, try and keep the happy hours after a workout to no more than one night each week.)

Keep in mind that to everyone around you vodka with club soda and just club soda look the same in a glass. So if you want to feel like you’re apart of the party without the booze, just try sipping on a club soda and lime sans vodka. No one will know the difference! And you'll feel better the next day (win - win).

A trick to not over drinking is to focus on the conversation.

Rule 4: Count Your Meaningful Moments, Not Drinks

It may seem silly, but this rule will help you moderate your number of drinks. Besides, the purpose of happy hour is to connect with others, not slam as much half-price alcohol as possible. Right?

Don't answer that.

Whatever drink you choose, focus on the connection and social aspect of the event, letting alcohol be part of the equation instead of the other way around. And if it is the main focus, then consider different colleagues for your Friday-night hangout.

Rule 5: Make Sure to Drink a Night Cap (of Water)

If you want to have a productive, enjoyable day the next day, there’s just one more “rule.”

Finish off the night with another “night cap” of one to two glass of water before bed. This is some commonsense hangover “prevention.” It essentially helps rehydrate your thirsty cells so you wake up feeling refreshed and ready to take on the day — instead of letting the day take on you.

What Do YOU Think?

Are you guilty of downing a few after a workout? Now that you've learned the safest and healthiest way to drink alcohol after working out, will you be more mindful? What are your favorite protein snacks to eat or drink right after a workout?