Higher Fitness » Resources

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.

Press On To the Next Level

Marty Copeland — Thu, 12 Apr 2012 09:28:37 +0000

I believe there is greater pressure to give up on goals right before a breakthrough. Runners talk about getting a second wind near the end of a race allowing them to press on to finish, and some of us need that second wind to press on to the next level.

I believe there is a grace we can receive to help us press on to our next breakthrough. Ask God to help you forget what is in the past and to reach forward to things ahead. Don’t dwell on any past mistakes. God’s mercies are new every day. As you reach for what is set before you, keep pressing on with your health and fitness goals and take hold of your next breakthrough!

Interval Training

Marty Copeland — Thu, 05 Apr 2012 09:04:17 +0000

If you have hit a plateau and have stopped seeing positive changes in your fitness, you may have to “surprise” your body in order to continue achieving the fitness benefits you desire. You will literally be shocking your body off the plateau.

How do you do that? Interval training. It consists of short bursts of activity mixed into the aerobic activity you are doing. If you normally go for a brisk walk every day, your interval workout would consist of brisk walking mixed with short bursts of jogging. Your jogging workout would consist of increasing your speed for 1 to 2 minutes in the midst of your regular jogging. Do this several times a week and your body will notice the change!

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.

Feeling Too Tired To Exercise?

Marty Copeland — Thu, 23 Feb 2012 10:09:09 +0000

This is an excuse I hear too often, so I want to encourage you today. Exercise is exactly what will help you overcome that tired feeling. Making the effort and taking the first step to starting can be challenging, but once you get going, you won’t regret it! Taking a walk around the block after dinner can make you feel relaxed and energized to enjoy the rest of the evening. Regular exercise brings an energy and gives you a sense of well being and confidence. Make a determined purpose and have a plan to take that walk today. You can do it!

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!