The folks over at Dean Clinic asked us to gather up some Refresh You people to take part in a brand-new program called “Dean Listens.”
Whaddya say? Should we help them out? OK, good. We’ll tell them they can count on us.
We’ve all been there. It starts out small. “Ooh, this cookie looks good,” you think. Then, a little while later, after thinking about it non-stop, you have not one, but fourteen cookies.
The culprit? Cravings, with a capital C.
Don’t beat yourself up. Heck, sometimes it’s good to give in to your cravings – in moderation. Here are a few tips to help keep cravings at bay when they come knocking again.
1. Play the waiting game. Since most cravings disappear within 10-15 minutes, try to find an activity to forget your fattening friend. If you find something to occupy your time, chances are you’ll forget about the craving altogether. Clean out your shoe closet (to make room for more, of course), call a friend, take a quick walk, read a good book – you get the idea.
2. Don’t skip meals. Oftentimes, uncontrollable cravings are the result of real hunger. When your body goes for long periods of time without fuel, it’s more difficult to make good eating decisions. That’s when you cave. Instead of choosing a sensible salad for lunch, you’ve binged on vending machine food because you just couldn’t take the hunger for one more second. When you eat three meals a day and drink plenty of water, your cravings will be less likely to surface.
3. Stop dieting. Yep, you just read that. Willpower will only take you so far. Eating mostly nourishing and healthy foods, controlling your portions and doing some real sweat-inducing exercise is the path to lasting weight loss. You don’t have to be 100% perfect all the time. Your goal should be a healthy trend, not adherence to overly strict, no-exception rules. That’s why it’s A-OK to treat yourself once in a while. You deserve it!
4. No more eating in front of the TV. Sometimes it’s hard to stop and have a meal at the table, but if you eat in front of the television, chances are you’ll get so caught up in the next catfight, sports highlight or news story that you’ll lose track of how much food you’ve actually consumed. Make your eating mindful and pleasurable, not a background activity.
The bottom line? Cravings will never disappear, but with these tips you can keep them manageable.
Hold. The. Mayo.
Nothing beats the traditional summer weekend cookout, especially here in Madison when summer seems to fly by so quickly.
So the grills heat up, and the delectable dining takes over. Of course, there are lots of special little extras — condiments — that can add up pretty quick.
Let’s take a look at how just two tablespoons of various condiments add up:
Ketchup: 30
Yellow mustard: 0
Dijon mustard: 28
Honey mustard: 20
Sweet pickle relish: 39
Mayo: 180
Hot sauce (like Frank’s or Tobasco): 0
Fresh salsa: 20
Sauerkraut: 5
One slice of American cheese: 94
Did the mayo jump out at you? It should. At a whopping 180 calories, ask yourself if it’s really worth it. (Hey, sometimes it is. We’ve all been there.)
Instead, opt for mustards, fresh produce like tomatoes and dark green lettuce, and almost any kind of hot sauce or salsa.
This weekend, enjoy the wonderful foods of the season and be sure to include lots of fruits and veggies. But be careful with needless extra calories. Just remember those three little words: Hold the mayo.
The Dean Comprehensive Weight Management Program is chock-full of great tips like this. Whether you’re looking to lose 20 pounds or 200, there’s a path for you. There’s also an incredible staff, tons of support, great information and everything you need to make a healthy, long-lasting change for the better. Check out the Dean Comprehensive Weight Management Program here.
Statistical evidence overwhelmingly shows obese children face an increased risk for a lifetime of serious health conditions:
• high blood pressure, heart disease and stroke
• diabetes and diabetic complications
• bone breaks and fractures
• depression and other mental illnesses
• several types of cancer
• osteoarthritis
• liver disease
Scary, isn’t it?
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