The evil sweet tooth is a common problem our clients are asking for solutions to.
Today I'm going to share multiple solutions and one very tasty one!
First, it's important to understand that sweet tooth cravings are not
genetic or a disease. Too often I have conversations with people that make
excuses for not eating to support their goals. "I've always had a sweet tooth
problem" or "My mother had a sweet tooth and so do I". We make "sweet tooth"
sound like something that should be listed on the CDC's (Center for Disease
Control) top ten list.
I know this may sound a little unsympathetic, but in order to make lifestyle
changes that support our goals and the quality of life we want, we have to
identify our obstacles and come up with the solutions to over come
them - not excuses. It's human nature for our mind to come up with an excuse or
no effort rationale behind our behaviors, but this is what keeps people
locked up in a body they don't want. So let's look for solutions instead of excuses:
Sugar cravings often come from skipping meals and not eating frequently enough.
Infrequent eating creates low blood sugar levels and when blood sugar is low your
body calls for sugar. You end up eating high sugar foods because your body
craves sugar to raise blood sugar levels, your insulin spikes in response to
elevated blood sugar, which in turn slows your body's secretion of Glucagon.
This is a big problem because Glucagon is a hormone that helps release fat
cells for oxidation and energy use. In other words, it's what helps you
"burn fat".
If you want to reduce sugar cravings and lose body fat, you have to implement
frequent meals and snacks in to you nutrition plan. The goal is to stabilize
sugar levels throughout the day. This will not only have a positive fat loss
effect, but you'll notice tremendous energy increases.
Don't reach for caffeine when your energy is low, reach for a quality protein
and carbohydrate snack or meal.
Does this mean that I can't have a treat or enjoy ice cream on a summer day?
Absolutely not!
In our EAT! Nutritional program we teach the use of a "Throw Out Day", which
is a day you can eat anything you want. In previous e-mails I've explained
the benefits to implementing this strategy. If you missed that e-mail, shoot
me an e-mail and I'll resend it to you.
Here's the tasty tip that can also be a great solution to the evil sweet tooth:
Did you ever think that chocolate ice cream could be healthy, taste delicious,
and promote fat loss? It can, and I think you're going to love this recipe.
The finished product tastes great and has a smooth and creamy texture that's
similar to brand name ice cream, but instead of an overload of fat, sugar,
calories, and chemicals, you'll get 12 times the protein, 3 times the fiber,
half the calories, a lot less fat, and only 1 gram of sugar.
This recipe is for a very large batch (you're going to need a very big
bowl), though you could certainly cut each ingredient down by half.
1.) 12 -14 cups chocolate protein powder (I use Optimum Nutrition 100%
Whey)
2.) 10 cups water
3.) Two 2.1 oz. boxes of instant Jell-O sugar free, fat-free choc. pudding
mix.
4.) Two 29 oz. cans of pumpkin (I use Libby's)
5.) 1.5 to 2 cups of all-natural peanut butter
Mix the first three ingredients together in a VERY large bowl and then add
in two large cans of pumpkin and continue mixing on high. Then add peanut
butter and mix well on high for about 3-5 minutes until completely blended
and smooth. Pour into Tupperware containers and freeze.
I realize that the pumpkin might sound strange, but trust me, after letting
it freeze over night, it is very good. I'm not sure why, but the longer I
allow this to freeze, the better it tastes.
You can leave the pumpkin out if you'd like and it'll be thicker and richer,
but have less fiber and other beneficial nutrients. I personally like the
taste and texture (and nutritional profile) better with pumpkin included.
You can modify the above recipe to fit your personal preferences. For
example, you might like a thicker and richer taste. Try adding a little
more pudding or peanut butter...or use a little less pumpkin and/or water.
Because this doesn't have any additives, preservatives, and other gums and
junk that ice cream does, it'll be hard as a rock right out of the freezer.
So, I always take it out of the freezer for an hour or so before eating it
so that it gets nice and soft. (Or you can microwave it for 30 to 90
seconds, depending on container size).
Here's how I use it each day:
I've yet to meet someone that doesn't like this recipe (even my kids and
"junk-food junky" friends enjoy it). It's a pretty forgiving recipe, so if
it doesn't taste right, you may have skipped something. Let me know and I
can offer tips or clarify any confusion.
We share a lot of these health recipe treats in our EAT! Nutritional Program
and we are constantly updating recipes and done for you meal plans as we
find new ideas our clients like and I personally enjoy.
If you've got the exercise habit down and don't need our expert exercise
program design, but need work on your nutrition? No problem, schedule a
complimentary nutrition consultation to see if our EAT! Nutrition
program is right for you and if any supplementation is needed to fill holes
in your nutrition plan. You don't need to be a personal training client
to participate in our nutrition coaching programs.
Go here now: Nutrition Consultation
In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
www.FitnessTogether.net
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
