Why we crave unhealthy/junk food? And what can we do about it!

PhotoGrid_1393584280165Hey everybody! Welcome back!

Today I have an article for you on how to stop craving unhealthy food, and how to eliminate them from your diet.

We all want to feel and look great, that’s probably why you are reading my blog, because you want to learn how to improve your physical self. I think a huge portion of feeling and looking good is being comfortable in your own skin and being the best person in the best shape that you can be.

Heaving a healthy and strong body it comes down to 2 things: what you eat, and how much physical activity are you doing.

It’s just that simple, there are no magic pills there are no short-cuts, you just have to eat the write things, and exercise, to have a beautiful toned body.

We know that junk food is unhealthy. Most of us know that poor nutrition is related to heart problems, high blood pressure, and a lots of other health problems. But if it’s so bad for us, why do we keep doing it?

Why We Crave Junk Food so much?

According to Steven Witherly, a food scientist who has spent the last 20 years studying what makes certain foods more addictive (and tasty) than others, when you eat tasty food, there are two factors that make the experience pleasurable.

  1. There is the sensation of eating the food. This includes what it tastes like (salty, sweet etc.), what it smells like, and how it feels in your mouth. This sensation is called “orosensation”—it is super  important.
  1. The second factor is the actual macronutrient makeup of the food—the blend of proteins, fats, and carbohydrates that it contains. In the case of junk food, food manufacturers are looking for a perfect combination of salt, sugar, and fat that excites your brain and gets you coming back for more.

There are a range of factors that scientists and food manufacturers use to make food more addictive.

Memories of Past Eating Experiences 

When you eat something tasty (biscuits, chocolate cream, cakes or a bag of potato chips), your brain registers that feeling. The next time you see that food, smell that food, or even read about that food, your brain starts remember the memories and responses that came when you ate it. These memories can actually cause physical responses like salivation and create the “mouth-watering” craving that you get when thinking about your favourite foods.

Food companies are spending millions of dollars to design foods with addictive sensations.

Rapid Food Meltdown

Foods that rapidly vanish or “melt in your mouth” signal to your brain that you’re not eating as much as you actually are. In other words, these foods literally tell your brain that you’re not full, even though you’re eating a lot of calories. The result: you tend to overeat. If something melts down quickly, your brain thinks that there are no calories in it . . . you can just keep eating it forever.

Dynamic Contrast

Dynamic contrast refers to a combination of different sensations in the same food. Foods with dynamic contrast, for example crunch followed by something soft or creamy and full of taste. This rule applies to a variety of our favorite food structures—the caramelized top of a creme brulee, a slice of pizza, or an Oreo cookie.

 How to stop craving junk food?

The good news is that the research shows that the less junk food you eat, the less you crave it.  If you can find ways to gradually eat healthier, you’ll start to experience the cravings of junk food less and less.

Here are some strategies that can help you:

  1. Remove temptation

Just get rid of it, and remove all temptation from your home. To keep yourself from buying more, never go to the grocery store while hungry. When you have only healthy foods to eat, you’ll make healthy choices. When you do get a craving, it’ll be too much bother to go to the store for a candy bar.

  1. Healthy substitutes are a must!

If you are struggling with a craving and have to have it, try something of the same consistency or in the same food group that is a much HEALTHIER option! If you crave chocolate try to eat a small piece of dark chocolate (80-90 % cocoa), if you crave ice cream, make yourself a banana/ strawberry smoothie, you can switch your salty nuts to raw nuts, your salty, greasy popcorn to a home-made popcorn with just a little olive oil, switch your French fries to oven baked sweet potatoes and the list could go on.

  1. Avoid Boredom

Keep yourself active and busy, so you’re not always thinking about just food. There is a lot more to do than eat.

  1. Drink plenty of water!

You know I always repeat this, but it is so so important! The water intake recommended does NOT include the water you receive from food or coffee. If you feel thirsty, this means you are already dehydrated – and dehydration can often be confused with hunger. Keep always in sight a large jug of lemon favored water, chilled herbal tea if you don’t like plain water. If it’s in front of you, you’ll drink it.

  1. Reward Yourself!

Permit yourself a treat from time to time, as you establish new habits. Just be sure a treat is exactly that, just a small taste! One or two cookies, not an entire bag. If you think you cannot stop at two pieces, purchase a small package, so that is all there is. A “cheat-day” is a day in which you are permitted to have such a treat. It does not mean you can cheat all day long!

So, these are my tips for today; I really hope you can pick out the essence of the things I wrote down. We know that everybody is different; some people have faster metabolisms than others, and therefore might not be affected so much by food physically. However, food also affects us mentally. When we have proper functioning cells, we start feeling better, happier & more energized than if they were malnourished.

I hope you find this article helpful, please feel free to comment and send me your feedback.

Have a great day, and see u very soon :*

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Healthy breakfast

mushrooms

Good morning my dear readers!

Today I have for you an easy healthy delicious breakfast. I wrote a lot’s of time about the importance of eating breakfast every day before you leave your house. Breakfast is the most important meal of the day, it gives you energy and you will feel less hungry in the late afternoon or in the night .

I made this breakfast for Valentine’s day, I think it’s obvious enough 🙂

Here is what you need:

  • 200 gr cottage cheese
  • 1 tablespoon of honey
  • 1 tablespoon of goji berries
  • 1 tablespoon of sunflower seeds
  • 1 tablespoon of shredded coconut

I think it’s simple enough and  you need 2 minutes to prepare it.

It is a great breakfast, it has lot’s of protein from the cottage cheese, healthy fats from the seeds and some complex carbs from the berries.

Have a wonderful week! :*

Healthy breakfast pancakes

pancakeHello my dears!

How are you today? Here where I live it totally feels like spring, the sun is out, the weather is so warm and people seem more happy and joyful.

Today I have for you a super delicious and healthy breakfast recipe! I usually eat this for breakfast, but you can eat it as a dessert or after your workout. It is a healthy version of the American pancake, which means it does not have refined and processed ingredients like sugar, flour, milk, butter etc. Contains a good amount of protein from the eggs, some healthy fats and it’s very low in carbohydrate.

Here is what you will need:

  •  2 whole eggs plus one egg white
  • 3 tablespoon of coconut flour
  • ½ banana
  • ½ cup natural unsweetened almond milk
  • ¼ teaspoon of Cinnamon
  • ¼ teaspoon of natural vanilla extract

Mix all the ingredients in a mixer till it’s smooth. Heat your non sticky pan and cook them till they have a nice golden colour.

You can add any kind of HEALTHY topping as you like, some honey or natural maple syrup, natural peanut butter or shredded coconut. Today I decorated mine with a teaspoon of honey and some poppy seeds.

So this is how my kind of breakfast looks like today. It is delicious, healthy and it’s less than 300 calories/portion. For breakfast you can eat two peaces of this pancake, please pay attention to your portion size as always!

 

Have a great sunny day! See you soon! :*

 

What’s in my gym bag

stuffxgymHey guys!

There’s a Tag going around the internet about “gym bag essentials” or by the tag name “what’s in my gym bag”, so today I’m going to share with you what’s in my gym bag, and some tips, on what should be in your gym bag! 🙂

First of all you need a good quality and spacey gym bag with lot’s of pockets, to put your jewelries, watch, phone, headset, ipod, shoe etc.

So let’s see what should be inside.

1. First of all you need your sports bra or sport top. It is important to have some nice, comfortable top, from some good material, so you can feel free to move. I’m obsessed with bright, happy colors, they are so cute.  When I work out I like to wear some tank top, I don’t really care about the brand, just to be soft and comfortable, after all I go to the gym to work out, not to a fashion show or something.

2. Next important thing is you water bottle, or shaker. I got mine from BiotechUSA, and it can be used as a water bottle or as a shaker. Very important to drink water before, during and after your workout!!! Lots of it!

3. Make up wipes, are so important. If you go to the gym strait from work, with a full make up, these wipes can help you to get rid of the majority of it. It is so not good for your skin to work out and sweat with make up, it can clog your pores, and you end up with all kind of skin problems.

4. Snacks! After your workout, it is very important to snack on something till u get home. So some raw unsalted almonds, a banana or a protein shake or a protein bar are the best options.

5. A good cotton towel! Actually I have with me 3 of them, yes 3! One little one to wipe of the sweat, another one to put on the machines from the gym, and a big one that I use after shower! So cotton towels are a must!

6. Hair refresher! For me this is so important also. If I don’t have time to wash my hair, or if I washed before, I like to refresh my hair with this great little spray. You just spray it in your hair, comb it out and dry it. Smells like heaven. Sometimes I also use dry shampoo, that’s a good and fast alternative for liquid shampoo.

7. Argan oil (Moroccan oil) is the best beauty ingredient! You can use it on your hair, face or body. I usually apply this on my whole body after the shower when my skin is still a little wet. It makes my skin so soft and hydrated.

8. Deodorant! It is so important, but please girls, do not use some heavy smelling deodorant or perfume at the gym! Maybe other people don’t like it, especially if you are going to a group class, please stay away from strong heavy perfumes! I use this deodorant from Burjois Paris, smells so so good but discreet and helps prevent sweating.

9. Shower cream/gel. Usually gyms have their own shower gel, but it is better for you to bring one of your own, especially if you have sensitive skin, or if you don’t like certain smells. I use this Burjois shower gel, smells like heaven!

10. Hair ties are a must if you have long hair, like I do. You can’t work out with your hair in your face or on your neck, so bring with you some hair ties, hair slide and bobby pins.

11. After my shower when I’m dressed up, I like to use this wonderful smelling Victoria’s Secret body mist. Mine is called Pure Seduction….so do I have to tell you more about it? 🙂 I love this smell! Sometimes people tell me I always smell like candy and flowers, I don’t know if this is bad or good, but I like it J

12. Lip balm is also good to have with you. After your work out you can have your lips dried out, so use some good quality as natural as possible lip balm. Mine is in bloody orange… the best I ever used.

13. Bubble bath gel/ shower gel. When I go straight home from the gym, sometimes I like a relaxing bubble bath. This bubble bath gel I got from my girls from the gym, and I adore it. It is from Sefora and it smells like real chocolate! Do I have to say more? I don’t think so  🙂

14. The most important thing from a gym bag, are the shoes. I change my shoes often, but today I have my Adidas very comfortable shoes with me. A gym shoe has to be light, comfortable, good material, and of course in your favorite colour.

15. I always have with me my cell phone with head phones, so I can listen to the music when I’m working out, but also to prevent all stranger guys talking to you while you work out. This way you show them you are busy with your music, so probably they will go away….or not hahah.

16. I always have with me hand sanitizer. I know they have their own sanitizers but I always wash my hand and pure some of my own stuff.

17. For bottoms sometimes I wear running shorts, sometimes leggings, it depends on what kind of exercises I’m doing or what kind of class I teach. I don’t like to overheat, so I try to wear as minimal amount of close I can without revealing anything 🙂

So that’s it, these were my essentials; I hope you enjoyed it, and I could help you with some ideas if you are a beginner or new to the gym.

Have a wonderful day, see you very soon! :*