top 10 tipsfor crushing cravings 10 for... · 2019-03-12 · top 10 in under tipsfor 10 minutes i...

10TOP

in Under

TIPS for

10 Minutes

I know how it goes: just when you’re tackling part five of a grueling work project, in walks a well-meaning coworker with a tray of brownies. Help!

Or maybe you stuck to your healthy eating goals all day, only to find that pint of praline pecan Häagen-Dazs® and a bag of chips calling you at bedtime. Cravings usually strike when you’re most vulnerable. That’s not a coincidence – it’s science!

Stress hormones like cortisol can make you crave salty, sugary foods. Poor sleep and extra stress can also wreak havoc with your hunger hormones, so you feel like you’re starving, even after a full meal.

The Sugar Impact Diet is full of long-term strategies to help you kick your sugar cravings for good. But sometimes you need help NOW. That’s where the tips in this guide come in handy!

Keep it close by so you never have to struggle.

Best, JJ

CrushingCravings

Think about the last time you ate a big bowl of fettuccine alfredo or ordered Chinese takeout with plenty of white rice. Even if you ate a huge portion, you probably found yourself crashing and hungry 2 hours later.

That’s because high-carb, high-sugar impact meals raise your blood sugar. Insulin swoops in to drop it down, but this hormone often overcompen-sates and pulls blood sugar too low, setting the stage for hunger, mood swings, and cravings.

The best way to stop cravings before they start is to have nice, steady insulin levels. For that to happen, every meal should contain nourishing, blood sugar-stabilizing foods like clean lean protein, healthy fats, lots of leafy and cruciferous veggies, and slow-low carbs like quinoa or lentils.

no crashingwith this meal!

TOP 10 TIPS FOR CRUSHINGCRAVINGS IN UNDER 10 MINUTES

Check out your Sugar Impact Diet Plate cheat sheet for a reminder of how to build a balanced meal. Just 10 minutes of planning before dinner can stop those cravings in their tracks!

Eat ByThe Plate

© 2017 Copyright, JJ Virgin and Associates. All Rights Reserved

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THE VIRGIN DIET PLATE

When you eat according to the Virgin Diet Plate, you get balanced

meals of clean, lean protein, healthy fats, colorful non-starchy veggies,

and a few slow-low carbs.

That means you’re not going to battle symptoms of food intolerance,

like fatigue, joint pain, bloating, headaches, or carvings. You’ll also eat

less overall. Plus, what you do eat will be food that heals and honors

your body and burns fat fast!

SLOW-LOWCARBS

1Cravings usually playdirty, but they’re nomatch for these 10 fast,e�ective strategies!

Among its countless benefits, exercise raises your endorphins. That just happens to be the same feel-good chemicals your body releases when you enjoy that chocolate lava cake. (I bet you can guess which one’s better for you…)

If you want to tackle cravings, start moving! Burst training, a.k.a. high-intensity interval training (HIIT), gives you an e�ective, e�cient workout in just 10 minutes.

The next time a hankering for bread pudding hits, find the nearest stairwell (this works great in o�ce buildings) or a hill at your local park andliterally burst away those cravings before theysabotage your success.


Get the complete details of how to build your own customized 10-minute burst training workout on my blog.

Burst to BlastCravings2

Ahhh! release thosefeel- good

endorphins

http://jjvirgin.com/got-8-minutes-you-can-get-a-fat-burning-workout/?utm_source=bciop-top 10 crushing crav&utm_medium=text-link&utm_campaign=bciop&utm_term=fat-burning

There’s an old wives’ tale that lemon juice lowers blood sugar. Well, it turns out those “old wives” are right!

Just 3 tablespoons of lemon juice can lower your blood sugar peaks by about 10 percent. Drizzle it on your salad, stir it into your smoothie, or make a batch of Lemon-Aid.

My Lemon-Aid recipe takes the power of lemon to the next level by knocking out your sweet tooth, while also giving you other ingredients and nutri-ents like chia seeds and L-glutamine that fill you up and balance your blood sugar.*


You can find the complete crave-busting Lemon-Aid recipe in the Breakthrough Carb Intolerance Online Program.

DrinkLemon-Aid3

You’re not going to go facedown in a bag of Oreos while you’re soaking, are you? (If you’re eating cookies in the tub, we need to talk...)

A hot bath helps reduce cortisol levels to melt away stress and help you unwind after even the most challenging day. Bonus points for adding magnesium-rich Epsom salts or calming lavender essential oil.

When you take a hot, relaxing bath, not only are you less likely to have a stress-fueled midnight snack, you’re also ready for better, deeper sleep. And great sleep is key to balanced blood sugar, as well as keeping stress and hunger hormones in check!


Take aHot Bath

Choose an organic la�nder essential oilto really help you unwind

4

Want to fight cravings? Give someone a squeeze!

Think about the last time you got a loving, mean-ingful hug. You probably felt great, but just as importantly, that craving for banana pudding went on the back burner.

That’s because hugging is proven to reduce the levels of the stress hormone cortisol, while also boosting oxytocin, a feel-good neurotransmitter that helps humans bond. Studies show oxytocin can also fight cravings, as well as lower your blood pressure and heart rate. I’m in!

Science shows that frequency matters, too. Like non-starchy veggies, hugs are an “unlimited” thing. More is better!


GiveSomeone

a Hug5

Fre e Hugs

No Fat, No Sugar!

If you're following the Sugar Impact Diet Plate rules and still experience cravings, you might not be optimally digesting your food.

Digestive issues like heartburn or gas and bloat-ing after you eat are red flags and can indicate that you need a digestive enzyme supplement. That's because your body’s own digestive enzyme production slows down by the time you’re in your 30s. Heartburn meds and alcohol can worsen the issue.

When you’re not digesting your food well, you can set yourself up for vitamin deficiencies that pave the way for cravings. And because those same digestive enzymes are responsible for helping you absorb protein and healthy fats, fewer enzymes means you get to be an expert at break-ing down starchy carbs for fuel. Not what we want!

For steadier blood sugar balance, try Metabolic Digestive Balance.* It’s got enzymes to help better break down protein, plus a bonus carb blocker.*


Add DigestiveEnzymes

break it downdig est it b etter

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*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure, or prevent any disease.

https://jjvirginstore.com/collections/supplements/products/metabolic-digestive-balance?utm_source=bciop-top 10 crushing crav&utm_medium=text-link&utm_campaign=bciop&utm_term=metabolic-digestive

Let’s face it, a lot of us use food to treat our stress, and we’re not piling up our plate with wild salmon and brussel sprouts when that happens! It’s time to find a mood stabilizer that doesn’t involve eating.

Studies show that yoga, prayer, and meditation reduce stress, so you're less vulnerable to that pan of brownies in the kitchen. The key is finding a style that works for you: experiment with yoga classes or DVDs, try a meditation program, or join a local prayer group.

The goal is to find something that you can commit to consistently. (Hint: If that 6AM gentle yoga class stresses you out, try something else!) If yoga or meditation aren’t for you, consider deep breathing, gratitude journaling, or EFT tapping.


Try Yoga orMeditation

Write down three

things that you are

grateful for today!

7

There’s safety in numbers! Look for a friend or family member you can talk to when cravings strike. (Chances are they’ll also appreciate the accountability!)

One study at University College London looked at over 3,000 older married couples and found a person was more likely to change their unhealthy behaviors when their partner did too.

While your life partner can be a great ally against cravings, a tell-it-like-it-is bestie can also help keep you on track. Pull in your like-minded friends here and make it fun! Have a bet to see who can quit high-sugar impact foods the longest, with the winner treated to a massage or mani-pedi.

Just as importantly, become accountable to your-self. Keep a journal of what you eat and when cravings hit to look for patterns. And don’t forget to establish your “big why” – what will be possible once you reach your health goals?

Knowing someone is paying attention and cares about your choices can go a long way toward helping you make smart decisions.


Find anAccountability

Partner

Make it fun!S end your partner emogis of support!

8

Think about the last time you watched a hilarious movie or you and a friend got a case of the giggles. You probably weren’t tempted to leave mid-chuckle to grab a donut, right?

That’s because when you laugh, you boost feel-good serotonin and other neurotransmit-ters that give you the same rush as chocolate chip cookies, but without all the guilt-ridden aftermath. In fact, studies prove that laughter prevents normal hunger triggers from kicking in – when your body is having a good time, it doesn’t want to stop!

You make time for work and chores – be sure you also make time for laughter. Have frequent co�ee dates with a joke-cracking pal, schedule a date with that new Netflix comedy, and avoid cravings while you’re at it.


LaughOut Loud

What d�s a �g etab le�ar to the b each?

A Zucchini ! lol

Research proves that going sleep-deprived just one night activates stress hormones, increasing your appetite and the likelihood of cravings. Go a full week without quality rest, and studies show an additional negative impact on blood sugar con-trol and blood pressure, as well as an increased risk of obesity.

This probably isn’t news to you! Get awful sleep, and the next morning it’s hard to resist the call of that venti caramel latte and a giant blueberry mu�n.

Your first priority should always be to get 7-9 hours of uninterrupted z’s every night. But even when you’re consistent, the occasional late night or early morning is bound to creep in. A short nap can help here.

A quick nap – think 30 minutes or less – can help reboot your system and leave you feeling invigo-rated, so you’re less likely to need (or want) that mid-afternoon carb fix.

What other strategies do you use to quickly and e�ectively crush cravings? Share yours in the private Facebook group!


Have a Nap10

SHOP NOW*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Say goodbye to cravings and hello to a great night’s sleep! Sleep Candy

SHOP NOWAll-Natural • Never Habit-FormingSupports Your Body’s Own Healthy Sleep Cycle

ARTICLE SOURCES:http://www.ncbi.nlm.nih.gov/pubmed/22502620http://www.ncbi.nlm.nih.gov/pubmed/1609875http://www.ncbi.nlm.nih.gov/pubmedhealth/behindthehead-lines/news/2015-01-20-becoming-healthier-may-motivate-your-partner-to-join-in/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904482/http://www.ncbi.nlm.nih.gov/pubmed/20545838http://www.ncbi.nlm.nih.gov/pubmed/17852691http://www.ncbi.nlm.nih.gov/pubmed/17053484


top 10 tipsfor crushing cravings 10 for... · 2019-03-12 · top 10 in under tipsfor 10 minutes i...

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