Higher Fitness » Nutrition/Weight Loss

Identify Your Food Cravings – Comfort Food

Marty Copeland — Thu, 03 May 2012 09:29:24 +0000

Last time, I shared that if our diets are lacking in an area, we will begin craving certain foods from that food group. The more consistently we eat a balanced diet, the fewer cravings we will have. Here are a few helpful hints for identifying the nutrients you may need if you are experiencing food cravings for comfort food:

Craving rich or creamy comfort foods (pastas, french fries or pizza) indicates your body needs more healthy fats earlier in the day. A great way to do this is to add a few squirts of flaxseed oil to a protein shake in the morning or to an oil-based dressing for a salad at lunch.

If you are craving meat (a big steak or a hamburger) it means your body is not getting enough healthy protein early in the day.

Identifying why you crave certain foods should boost your confidence in your ability to eat healthier.

Identify Your Food Cravings – Sweets

Marty Copeland — Thu, 26 Apr 2012 09:21:36 +0000

If our diets are lacking in an area, we will begin craving certain foods from that food group. The more consistently we eat a balanced diet, the fewer cravings we will have. Here are a few helpful hints for identifying the nutrients you may need if you are experiencing food cravings for sweets:

When you crave sweets or simple carbs (sugars) it means your body probably needs more nourishment from healthy carbs. Slightly increase complex carbs early in the day. In addition, by adding a piece of fruit around lunchtime or early afternoon, you can knock out an afternoon cravings for sweets.

Next time I’ll talk about craving comfort foods.

It’s Good to Snack

Marty Copeland — Thu, 19 Apr 2012 09:11:54 +0000

We are talking healthy snacks, of course. Research is finding that instead of eating 3 big meals a day, it’s better to divide that amount of food into 5 or 6 mini meals or snacks through out the day. People who did this were healthier, and lowered their blood cholesterol levels and their risk of heart disease. When we eat smaller meals and snacks every 3 to 4 hours, we won’t feel deprived, our metabolism stays revved up, our blood sugar levels will remain stabilized, and we will train ourselves to eat smaller portions.

Fiber: It’s A Smart Choice

Marty Copeland — Thu, 01 Mar 2012 09:49:33 +0000

As you probably already know, most people are not eating enough fruits and vegetables. If you fit into this category, you’re missing out. Why? Because fruits and vegetables are great sources of fiber, and fiber is important for many reasons. Not only does fiber decrease your risk for disease, it can also reduce the number of calories you absorb from foods.

It’s definitely a good idea to add fiber to your meals - and it is filling because it absorbs water as it moves through your digestive tract. Most dietary fiber comes from plants, particularly legumes (beans), whole fruits, green leafy vegetables, whole grains, oats and bran.

If you are not eating enough fiber, simply begin by adding one piece of fruit to your daily intake. Then maybe add a side salad to your dinner. You can even choose an all fiber cereal for breakfast. Whether it’s fruit, vegetable or cereal, add more fiber to your diet. It’s another step toward a healthy, strong body.

Note: It is recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day.

Beware of Drinking Your Calories!

Marty Copeland — Thu, 16 Feb 2012 10:27:10 +0000

Nothing can hinder your progress as subtly as drinking sodas, or even certain sports drinks. Not only do we need to look at food labels, we need to be aware of the calories in what we drink. And be sure to look at serving sizes on sports drinks. Some sports drinks have more than one serving in the bottle. You may be getting twice the calories than you thought! Drinking water or unsweetened tea is much better and can save you from drinking so many calories. It’s these kinds of small decisions that can make a difference.

Increase Your Water Intake

Marty Copeland — Thu, 09 Feb 2012 10:14:06 +0000

Did you know that headaches are sometimes brought on by insufficient water intake? You simply cannot be healthy without drinking enough water. Water helps cleanse your body and is necessary for fat loss. Water can help your complexion and even boost your mood. Your goal would be about 64 ounces of water for the average-sized person, more if you are bigger or when engaging in physical exercise. Remember, progressive change is the name of the game. If you haven’t been drinking any water, start with 2 glasses a day. If you’ve been drinking 2 glasses, increase to 4, and so on.

Sometimes it’s very difficult to find time to fill up and drink 8 glasses of water. Here’s a tip that really makes it easier for me. I keep a couple of 33-ounce water bottles in the fridge. Somehow it seems really easy to guzzle down 2 of those a day. It’s also a good idea to keep a water bottle in the car, next to your computer at work, in the kitchen, on your nightstand, and anywhere else you find yourself throughout the day. That way, you’ll have a water bottle handy all day as you sip your way to 64 ounces.

Plan Ahead!

Marty Copeland — Thu, 02 Feb 2012 10:59:20 +0000

Reserve a piece of fruit, string cheese, or half a turkey sandwich and a bottle of water for your ride home from work or school. It is very important to stabilize your blood sugar level in the afternoon to avoid excessive eating in the evening. This seems to be the most difficult time of day for people—the time when they munch uncontrollably, consuming way too many calories and unhealthy snacks. So keep your blood sugar level stable by eating something small and healthy every three or four hours—especially at peak hungry times. Never come home from a stressful day famished. Plan ahead!

New Year’s Tip

Marty Copeland — Thu, 05 Jan 2012 10:27:09 +0000

Every day, endeavor to eliminate the hindrances that God is showing you and thank Him for the supernatural favor you are experiencing. Also, make a quality decision to lay down that little snack or drink that could be robbing you of your health and weight loss goals. Remember, just by cutting out 100 calories per day (like cream in your coffee), you could lose 10 pounds this year. You are a prosperous and lean, fat burning machine!

Eat Breakfast to Lose Weight

Marty Copeland — Thu, 08 Dec 2011 10:03:20 +0000

Research tells us that people who eat breakfast are less likely to be overweight than those who don’t. Why? Because eating a healthy breakfast revs up your metabolism—similar to putting wood on a fire—it gets your metabolism burning.

If you want to cut calories to lose weight for the holidays, please do not skip breakfast! Make sure you eat something every morning to get your metabolism burning. Eating a healthy breakfast and a healthy lunch will help you fight off excess hunger later in the evening. You can do it!

You Are Equipped!

Marty Copeland — Tue, 29 Nov 2011 10:17:58 +0000

Be encouraged! As you begin to think and act differently, exercise faithfully, and overcome temptation, you will see results. Because you are adding actions to your faith, and developing self-control—you are destined to win!

Our bodies are uniquely different because that is the way God created us. He knows us inside and out, He knows exactly what, when and how we should eat to lose weight and/or maintain a healthy body. The Lord will help us become consistent in eating a healthy, balanced diet so we can lose weight.

I encourage you to use your faith to retrain your thinking and senses. One of my favorite scriptures is found in Hebrews 5:14: “… for those whose senses and mental faculties are trained by practice to discriminate and distinguish between what is morally good and noble and what is evil and contrary either to divine or human law” (AMP). Our senses are trained by “reason of use.”

Each time we make the right choices, we are training our senses to do the right thing.

Each time we eat only when we are hungry rather than when we are stressed, we are training our senses.

Each time we overcome temptation, we are training our senses.

Each time we walk away from overeating in favor of eating healthy and “doing,” something productive, we are training our senses.

Before we know it, healthy eating habits, routine exercise and feeling great will become a part of a healthier lifestyle. The Bible tells us, that as a man thinks in his heart so is he (Proverbs 23:7). I encourage you to:

1. Think about how much God loves you, right now, just as you are. You must learn to love yourself and your body just as God loves you.

2. Stop thinking of yourself as overweight. Every time you think of your weight, confess your ideal body weight. Say this: “Father, I thank you that I weigh______ pounds. I enjoy healthy food, I am committed to exercise, and I always make healthy choices. I lose weight quickly and easily, and my body maintains its ideal weight. In Jesus’ Name, Amen.

I am so glad that you have made the decision to seize the best God has for you. The Lord created you and loves you, and He desires for you to be blessed in every area of life. I admire your determination and courage.

We also would be honored to have you join our prayer team. You can sign up on HigherFitness.com. It’s free, and we pray for each other every day. Each month I send out an email with a prayer and a few scriptures to mediate on. It’s great to know that people are supporting you in prayer and joining with you in faith on this journey of attaining health and Higher Fitness.