Weight loss diets seldom go easy on willpower, and cravings for fatty and sugary foods can pop up when you least expect them, especially if your non-diet menu is centered on takeout meals rich in flavor enhancers. If consumed habitually, foods high in sugar, fat, and salt can cause an addiction and increase the risk of a wide array of health problems such as high blood pressure and glucose, obesity, diabetes type 2, cardiovascular glitches, and heart disease. But how exactly do you banish cravings and keep weight loss pace in check without falling prey to hunger and temptations on a restrictive diet? It’s not as difficult as it may sound: all you need to do is follow these simple guidelines, and your dream figure will soon pop up on the other side of the mirror.

Food Cravings, Stripped of Myths

Unlike hunger, cravings are not based on your body’s actual need for food: they’re based on the psychological desire for a specific type of food. Unfortunately, few people stop to think twice before reaching for a bag of crisps or donuts to sate their (mistaken) sense of hunger, and the autopilot mode is the biggest problem with conquering cravings. The problem gets even more complex with hormonal factors, stress, alcohol abuse, and emotional triggers in the mix: your favorite comfort food does have the power to boost serotonin release and rid you of blues, but it still adds a few fine figures to your total daily caloric intake. To keep tabs on your noms, you should be aware of the critical difference between real hunger, as your body’s natural need for edible fuel, and cravings, which are usually food-specific, extremely intense, and triggered by emotional or external factors.

Soldiering Through Craving Sprees

However strong, immediate, or persistent, cravings can be countered with the help of several different strategies, none of which involve starving or ignoring actual hunger. Here are the top four techniques to stay on top of your belly’s hankerings for salty, sugary, and fatty foods and hack faster fat burn and body toning.

  1. Try a flexible dieting regime. A 2002 research showed that restrictive dietary regimes provide a more fertile ground for the development of eating disorders than their flexible counterparts. This shouldn’t come across as a major surprise: rigorous diets can easily disrupt nutrient balance, plus it’s a well-known fact that most people are more likely to dip into the cookie jar if its contents are a huge no-no on the weight loss menu. Instead of risking cravings for forbidden food, do your physique and mind a favor and go flexible with your diet: that way, neither your tummy nor your mind will suffer.
  2. Weight loss on your mind. Just like all important lifestyle changes, weight loss starts from an idea and grows thereon. But while most people looking to bust extra weight fall into the trap of negative thinking (No chocolate, No pasta, No French fries), those who eventually manage to beat cravings are those who focus on the positive aspects of the weight loss. To join the wagon of happy dieters, stock up your plate with foods rich in proteins, complex carbs, healthy fats, and precious micronutrients suing ingredients you actually enjoy eating and enhance meal flavor with the help of herbs and spices to keep your diet on the positive track.
  3. Visualization does it fine. Cravings tend to intensify with mental imagery in the mix. But why fantasize about a king-size pack of Chicken McNuggets if you can divert your train of thought and feed your mind a different type of food? Visualizing non-food treats is an effective strategy to reduce intensity of cravings and shift your attention to an equally enjoyable yet non-fattening reward. For instance, why not keep your brain entertained with the idea of inspiring whistles of awe as you drop by the fitness center in premium quality gym wear? Or, on that note, why not do a few squats and jumping jacks to speed up the moment when your body will become the embodiment of healthy? Why not treat yourself to a gym membership, and help your mind cope with its new lifestyle.
  4. Go mindful at mealtime. Studies show that mindful eating can help reduce the impact of factors that contribute to problematic eating behaviors and thus curb cravings and risk of consequent weight gain. Furthermore, a 2014 study showed that mindfulness meditation can effectively slice food binges and emotional eating and lead to speedier and more efficient weight loss and more successful weight maintenance in the long run.

Dieting doesn’t have to be all sweat, hunger, and no cookie: in fact, the most successful diets are the ones you can stick to and feel full on for months, not those that leave you doubled over with hunger and a bellyful of rumbling growls. Keep your favorite healthy foods close and your cravings at bay – it’s not all that difficult, really. 

Author bio

Mathews McGarry is passionate about many forms of strength training, and has spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for a better life. He is an all-around fitness adviser and his words are strong as an Australian Bull.



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Many people feel overwhelmed when they discover that they are gluten sensitive. The first reaction is the felling that there is hardly anything to eat. The reality is that there is so much wonderful food to eat that is naturally gluten free! As you begin to remove gluten you will start feeling better. Once you remove all of the gluten from your diet you should experience a dramatic improvement in your quality of your life.
To help you get organized I recommend taking the following five steps to remove gluten from your diet:

Step 1: Remove all foods from your kitchen that are made with grains that contain gluten. These are; wheat, barley and rye. These grains are typically found in processed foods such as bread, pasta, cereals, and most desserts.

Step 2: Read labels to be sure that the foods you buy do not contain wheat, barley, and rye. If these grains are not listed on the ingredients label it does not necessarily mean that the food is gluten-free. Some foods are processed in a plant that processes wheat and are therefore subject to cross-contamination. All food labels must indicate if the product is processed in a plant that processes wheat.

Step 3: Focus on eating foods that are naturally gluten-free. Fish, chicken, poultry, fruits, vegetables, and beans should make up most of your diet. It is easier to stay gluten-free when you consume these foods and you will avoid additives like sugar and salt.

Step 4: Choose restaurants that will cater to your needs. Many chefs are now familiar with what foods contain gluten and how to avoid cross-contamination when they are preparing meals. Be sure to tell your waiter that you are gluten sensitive when placing your order. Always ask questions about the ingredients in a dish before ordering.

Step 5: Make the announcement. Tell your friends, family and co-workers that you are gluten-free. Make everyone you know aware of your dietary needs. This will make it easier for you to attend parties and business functions that involve food. You can feel comfortable asking for your meal to be prepared without gluten- containing ingredients.

Make an appointment with Gini Warner for more information on the gluten-free diet today.

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Traveling Gluten-Free

As I write this post, there are ten days until my boyfriend and I fly to Vancouver for our big summer adventure to Canada. We will have five days to go on beautiful bike rides and hikes. I am confident that I will have no problems maintaining a gluten-free diet by following these tips that I’m sharing here today. Follow these tips when traveling gluten-free so you will be prepared!

Tip #1: Bring food for the plane flight.

I have been on a gluten-free diet for more than twenty years now and I’ve gotten to the point where I always have my gluten-free food with me for airplane flights. Airplane food is often loaded with gluten and preservatives and you can’t be sure that there will be something you can purchase at the airport. I will bring a mixed bean salad for lunch packed in a plastic container and some raw carrots. This will be enough food for a short flight. For longer trips, I might bring a large salad with tuna and some fresh fruit.

Tip #2: Do Your research before leaving.

Learn about restaurants in the area that you are traveling to. Call ahead to ask about their menu and if they will make changes to accommodate your needs. I always ask to speak to the manager of the restaurant when making this inquiry. They are usually the most knowledgeable about their menu. Sometimes you can find very interesting and creative food at local restaurants.

Tip #3: Bring plenty of snacks for the trip

It is best to bring food that doesn’t have to stay in the refrigerator all of the time. Raw, unsalted nuts & seeds are always a good choice because they don’t spoil and provide a good source of protein. Raw vegetables & fresh fruit will usually stay good even if it is not refrigerated for a few hours.

Visit www.healthbygini.com/book for gluten-free recipes.






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Drinking a little more water to your meals is a good habit to incorporate into your life. Drinking during your meals helps you swallow, supports your digestive tract and makes you feel fuller so you eat less. How much water you should be drinking depends on your gender and activity level.

Water is the best thing you can drink if you’re trying to lose weight. It helps flush out the byproducts as fat breaks down. If you don’t drink enough water while these byproducts build up in the liver and slows down your elimination process, which in turns slows down weight loss.

Drinking water with your meals is essential for your digestive tract to work. Drinking water during or after a meal actually aids digestion. Water acts as a natural lubricant for intestinal walls, helping fiber push waste out of your body.

Try taking a sip of water after every bite of food to improve digestion and slow down your eating. I like to keep a pitcher filled with filtered water in the refrigerator so I can put it on the table during meals.

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Garlic is used as a flavoring in cooking in almost every cuisine in the world. It is also often used in herbal medicine.


When I tell people that I am allergic to garlic they seem shocked and often question me. Many people enjoy flavoring their food with garlic and have never heard of a garlic allergy.


I discovered my garlic allergy about 20 years ago when dining out in in Italian restaurants. Any time I ate something with garlic I experienced severe stomach cramps and gas. I first thought that the symptoms were caused from ingesting gluten. But I still had these symptoms when eating a salad with gluten-free salad dressing that contained garlic or from eating vegetables sautéed in garlic.


The reality is that there are a number of people that need to avoid garlic because of the allergic reactions they experience. It is estimated that 1 in 1500 Americans are allergic to garlic. People with Irritable bowel syndrome (IBS) as well as those who are allergic to allium need to leave garlic out of recipes.


Common symptoms include:


*        Diarrhea or constipation

*        Stomach cramps

*        Bloating

*        Nausea

*        Gas

I*       itching of the skin


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Vitamin D is the only vitamin that can be made by the human body from sun exposure. It plays a very important role in health. Your body must have vitamin D to absorb calcium and promote bone growth. Vitamin D helps with modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.

The active form of vitamin D is known as vitamin D3. The recommended adequate intake (AI) level for vitamin D3 is 5mcg daily for adults 31 to 50 years old. After age 50, the AI increases to 10mcg daily. Very few foods naturally supply vitamin D. Sources include; cheese, egg yolks and fatty fish. These foods contain small amounts of vitamin D3 so it is important to take a nutritional supplement to meet your daily requirements. For more information about nutritional; supplements contact Health By Gini to make an appointment.

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There are many  eating establishments in the USA that cater to people managing food allergies and sensitivities including diets free from gluten, dairy, peanuts and other allergens. More restaurants are opening ever day that offer allergy free menus however, remember that even if the restaurant or hotel offers a gluten free menu or a food allergy chart, you still need to ask the right questions and review your meal to ensure safe eating experiences.

Choose a restaurant that has natural gluten-free options. This means selecting a dining establishment that serves naturally gluten-free items, such as, chicken, fish and beans that are not breaded nor served with a  flavored sauce or are pre marinated in a gluten containing marinade. 

Communicate your dietary needs to the wait staff. Let them know you have celiac disease or gluten sensitivity and ask if they understand what that means. If they don’t, tell them that you cannot eat anything that has flour, breadcrumbs, marinades or soy sauce or you will become very ill. It is always best to order poultry and seafood cooked “dry” or with oil to be sure that you are safe. Ask about all the ingredients in the salad that you want to order to be sure it does not contain croutons or anything similar and request dressing on the side. Avoid soups since most contain gluten. Green tea may contain gluten from barley.

I recommend calling the restaurant in advance and speak to the manager and explain your dietary limits and ask if they will accommodate you.

For more help with dealing with food allergies and sensitivities contact Health By Gini to make an appointment.

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