Food cravings may signify that you are missing something in your diet that your body needs. We often crave the foods that provide us with the missing vitamins and minerals. Some of these may be a deficiency in Chromium, Zinc, Vanadium, Magnesium, and Calcium. Instead of eating legumes, nuts, seeds, fruits, and vegetables can provide us with these vitamins and nutrients. We opt for pizza, french fries, snack cakes, and donuts. They still provide us with what we need in vitamins and minerals, but these food choices aren’t nutrient-dense and usually poor substitutions for what we need, which is F.O.O.D.
Fresh Fruits and vegetables
Omega 3s and 6s
Organic and natural protein (whether its plant-based or animal)
Drink water-there are many people who do not consume water.
Instead, we choose C.R.A.P to feed us instead of fuel us.
Carbonated Drinks
Refined Sugar
Artificial Sweeteners, Colors, and Preservatives
Processed Foods
C.R.A.P feeds our poor body fuel and causes metabolic and hormonal disruptions in our body. Cravings are an extreme desire for a particular food. It’s also a way of your body telling you what you need. Your body can get what it needs from both F.O.O.D and C.R.A.P, but it’s up to you on how you want to nourish your body.
Why do we crave food from 2-4 pm?
Studies have shown that women have more cravings between 2-4p for multiple reasons. During that time, your blood sugar level dropped as time passed from the last time we ate lunch. We also dissociate between hunger and cravings, which means when we crave food not to nourish us but to satisfy our senses which are taste. We want to eat something tasty. Our desire for fruits decreases and our desire for something sweet increases or is salty. Depending on what your body needs and is going through. This also happens around 8-10 pm. Suppose you’ve eaten dinner around 5 or 6 pm your desire something tasty instead of something satiating. It’s who we are in all things sinners saved by grace in battle with our flesh, even when it comes to food. We desire to be “healthy” and “eat healthily,” but we crave the things that don’t serve our temple.
Stress will make you crave food.
Another reason we snack in this 2-4 pm time frame is to cope with the stress of transitioning from work to home or day tonight. Or to manage, there are deep associations with food, comfort, and pleasure. During this time of high stress in the day, it’s a typical coping skill to submit to cravings.
During this time, we crave things that are high in sugar, caffeine because you’re looking for a quick fix or energy boost. It’s those hours of transition that can be stressful and tiresome, and we look for a comforting snack.
You know that time of day when you can eat All DA THINGS!!
Try getting up and moving around to avoid giving in to your cravings. Water can also help tackle cravings. But sometimes, you need a snack because, ultimately, you want “something tasty.” At this point, it’s become a habit that you have to replace with something you enjoy more. A tasty snack that satisfies tastes and fuels you is ideal instead of something that gives in to your cravings. So choose wisely. In combination, certain tasty F.O.O.D.s can help you find alternative craving conquerors instead of C.R.A.P.
Here is a suggestion:
It also may be what you are eating. Are you lacking Chromium, Zinc, Vanadium, Magnesium, Calcium, and other vitamins and minerals?
You can check out my free FIGHT YOUR FOOD CRAVING GUIDE to get an idea of the cause of your cravings and begin nourishing your body better, so it doesn’t demand it.
Also, try this super easy Craving Crusher Trail Mix and see if that helps fight your 2-4p slump.
What is your go-to afternoon snack? It may tell you what you need. Don’t forget to grab that FIGHT YOUR FOOD CRAVING GUIDE.
Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first six months. The question is, “Why?” What is it about sticking with a fitness routine that causes many people to abandon it?
The answer? Motivation. They don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it.
Your challenge is to find out what motivates you to get serious about fitness and stick with it.
Unlocking your motivation
Some people have found that money was the motivation needed to push them out of their comfort zone and into a commitment they previously hadn’t been interested in. Financial incentives can be helpful.
Susan Reece found a different motivation. Told by his doctors that he was minutes away from a heart attack, Susan decided to fight back. Even though she had not been in a gym in 30 years, she turned his life around and eventually became a finisher in an Ironman competition.
You do not have to be part of that 50 percent who quit. You can stay committed and finish strong. It is all about finding what motivates you personally.
Here are some possible motivators for you.
1. Do it for your health. Regular exercise and healthy eating are the two very best things you can do for your health. You will develop a strong and healthy heart, reduce your chances of many cancers, prevent diabetes, keep a sharp mind and resist dementia and avoid many of the common ailments that come with aging. It is possible to age without decay, and the key to this is exercise and eating well.
2. Do it to reflect how you feel. Appearance isn’t everything, but most of us care how we look. A strong and healthy person looks good. And it isn’t all physical. Your demeanor will change as you develop the confidence that comes from the discipline of fitness. You will appear more energetic and confident because you will be more energetic and confident!
3. Do it to relieve stress. Really! It isn’t a cliché. Exercising does cause physical changes in your brain and nervous system that result in feelings of calmness and well-being. You may get so hooked on the mental benefits of exercise that you will crave it!
4. Do it to be strong. If you have never done focused weight training, you have no idea of the total transformation you will feel after just a few weeks. There is nothing like bending over to pick something up that normally results in discomfort, strain, and even pain, only to find out that it is a piece of cake! And by getting strong now, you reduce your risk of age-related falls and fractures because you have the core strength and balance to keep yourself stable.
5. Do it to honor the one temple God gave you. It’s a powerful thing when you unite your faith with your fitness. Exercise as devotion can take your workout experience to a new level—a new commitment and ultimately taking care of the body God has given you.
“And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice–the kind he will find acceptable. This is truly the way to worship him.” Romans 12:2
So, this is my second favorite time of year because everyone else is on the same motivation to take care of their bodies for at least six weeks. Their motivation is all different, and some will succeed. Some will begin an amazing transformative journey. Others will try and fail.
It is worth taking the time to discover the powerful motivators in your life. Don’t worry about ‘bribing’ yourself: do what it takes to get yourself moving. Find out what makes sweating worth it. Find out what you want more than that brownie. Your health is at stake; in fact, your very life is at stake. It’s time to transform yourself.
Which one will you be this year, a Success story or another attempt? What’s stopping you? If it’s a direction, I would love to lead you into a Happy Healthy New Year. This year it is my intention to make tools accessible for people to honor their temple. Let’s help you honor your temple and live a healthier lifestyle!
I am a #NOWWellness Influencer. In this post, I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own.My full disclosure policy
Add microgreens to your plate.
Sprouted vegetables are a quick and easy way to get many nutritional benefits. Sprouting your own vegetables is simple. ` Although these vegetables are “micro,” their benefits are major. Sometimes over forty times than fully grown vegetables. They’re also easy to grow and add to your plate.
What’s the difference between sprouts and microgreens?
Microgreens are the stage of a plant from seed to “baby plant.” They are “young and tender edible seedlings.” [Renna, 2016] They’re just past the stage of sprouts which are forming small leaves. Sprouts are 1-3 days and have no leaves. They are equally good for you, and you can begin adding them to your meal once a sprout begins.
Or give it a few more days, and it will become a microgreen. Sprouts and microgreens take about 3-10 days to grow and are really simple.
Where do you grow microgreens?
Microgreens are so easy to grow, and they can be grown indoors, outdoors, and within days. I like to use the NOW Food Sprouting jar to grow my sprouts for the week. It makes it very simple because it has a mesh lid to remove liquid and is made of glass so you can observe the process. The process is so simple that my six-year-old can do it and often does.
Microgreens come in different varieties:
Most people think of Microgreens as broccoli, Brussels, and alfalfa sprouts, but you can eat so many vegetables and grains in “micro” form.
Cauliflower, broccoli, cabbage, watercress, radish, and arugula
Lettuce, endive, chicory and radicchio
Dill, carrot, fennel, and celery
Garlic, onion, leek
Amaranth, quinoa swiss chard, beet, and spinach
Melon, cucumber, and squash
rice, oats, wheat, corn and barley, legumes
Consuming these vegetables at the early stage can have many micronutrients and give you a variety of flavors from savory, spicy, to even sweet, depending on the microgreen.
Why are microgreens so nutritious?
Every microgreen is different in its nutritional makeup, depending on the variety. Microgreens like Cauliflower, broccoli, cabbage, watercress, radish, and arugula are rich in potassium, iron, zinc, magnesium, and copper (Weber, 2017)
The great thing about microgreens is you can eat less of these baby plants and get the same nutrient value as if you ate more vegetables fully matured. So, a little goes a long way with microgreens.
Why do I add microgreens to my diet?
I am in an ongoing battle with my digestive system. For those of you who have followed me, you have been on the ride with me. I have a hard time digesting vegetables like Cauliflower, broccoli, cabbage, Brussels sprouts. So, I’ve been swapping them for the “baby” version or microgreens.
When I found out eating microgreens can give me the same things I need from the fully matured vegetable. I began adding them to my plates regularly. It’s like adding a fresh herb. I really like trying the different seeds that NOW Foods has with different dishes. Microgreens can have over forty times the nutritional value of the fully mature vegetable. (Xiao,Lester,Luo,Wang, 2012)
How do you eat microgreens?
You can add them to anything. They do have a flavor, but it’s like adding spice to your dish but packed with phytonutrients, polyphenols, vitamins, and minerals in small quantities.
Add microgreens to your:
Sandwiches
Salads
Wraps
Juices
Smoothies
Juice
Pizza toppings
Paninis
Soups
Omelets
Casseroles
Stir fry
They give everything a power boost.
I also find that for those who don’t like vegetables, microgreens can be an easy compromise to get all that you need that you miss from a limited vegetable intake.
What to know when growing your own microgreens?
Make sure that you have quality seeds. That is why I get my supplements and foods from NOWFOODS . I can trust them to test and provide quality products. I also use Citric Acid Powder from now on to withstand any bacteria growth. NOWFOODs has a straightforward 5 step process to growing your own sprouts. It makes it very simple and easy to grow your sprouts and gives you confidence they are safe to eat.
How to grow your own?
NOW Foods has a sprouting kit that makes it very easy to grow your own. All you need is the NOWFoods Sprouting Jar , Citric Acid Powder , and Sprouting Seeds of your choice. I suggest starting with the Alfalfa sprouts. I also like the Zesty Sprout mix. It has some great flavor profiles. Follow the directions, and in 3-5 days, you have sprouted. In about 7-10 days, you will have microgreens.
Use code “FAITHFUELED” to get 20% off of your kit.
I have been on this journey, and I have seen so many reasons why women who were making progress put a halt to their success. You don’t need to add any more obstacles than the challenge of weight loss already offers. Knowing what to expect, having the proper tools to avoid setbacks, and having fantastic support can get women to achieve amazing things. I don’t want to sound discouraging, because although weight loss is hard; you can find ways to make it easier and take less time to make it happen if you avoid mistakes that may set you back. I would love to give you information to help you along your way.
Time after time, I have seen women who are doing so well on their weight loss journey then hit a plateau or have a life circumstance derail them from their fitness goal. If they had had a sustainable solution, they may have found the tools to succeed on that journey. I love watching women achieve success and want to help anyone I can get there, so I want to share the Top 3 Mistakes I see women making on their weight loss journey.
Letting emotions sabotage you in your fitness journey has to be the number one mistake I see women make, and I have made myself. We are too often turning to food and not the source of our hunger. I have found that I have grown an intimate relationship with Christ through my weight loss journey by turning to Him during times of disappointment or pain. Check out my post on “Stress is stalling your weight loss goals” Food was once a close friend that was readily available to overindulge, but when I turned my cravings to meditation and devotion, I was able to have more self-control.
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation, he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13
Not eating enough can sabotage your weight loss and is a common mistake I see women make on their journey. That is the first thing women turn to lose weight. Depriving your body of the fuel it needs will be counterproductive. Our body needs proper nutrition to run properly; too much or too little will throw it off balance. When’s the last time you overfilled your gas tank? Ran on “E”? Exactly.
Do you even know what you need any more? Carbs? No Carbs? Fats? Too much fat? It’s all so confusing and time-consuming. You’ve got to feed your body GOOD food, whole-based food that God has provided. There is a way to eat that fuels you and nourishes you so that it doesn’t become time-consuming and overwhelming. We teeter from obsession and neglect but idolizing our body and food will not help us reach our goals any quicker. And most women have no idea what to eat, how to eat, and more importantly why they’re eating it. I’d love to give you some tools you can use to nourish your body without scales and restrictions and start to burn fat sustainably and stop living life on a diet.
Genesis 9:3 “Everything that lives and moves will be food for you. Just as I gave you the green plants, I now give you everything.”
Not being consistent in your workouts. Doing the on-again off again exercise routine is leaving your body confused and your scale at a standstill. Or doing random workout plans with no specific program to help you have effective workouts and make the most of your time. You’ve got to commit one way or the other. Having accountability is often a great motivator and provides encouragement for women to stick with their workout routine. Wisdom and guidance can help you break through and achieve your goals. Tapping into that community can help you thrive. Also, I find that women tend not to have a workout program, or their exercise program is cookie cutter and does not custom fit their strengths or weaknesses. It would help if you had a flexible plan that works for your fitness level. I want to give you the formula to help you make the most of your workouts and time. Learn how to effectively strength train and cardio train to increase your energy, burn fat and honor your temple.
“Drifting seldom gets you where you want to go; be intentional.” Annon.
I have a solution. There are some resources that I have acquired on my journey to help me successfully lose 100 lbs in under two years and maintain the loss for over three years. I have figured out a way to create a program for women looking to lose body fat, reduce stress, and increase energy, all while developing their faith and honoring their temple. I want to give you some basic tips to help you on your journey. I’ve been there and I wish someone would have told me these things.
Do you feel like you’re in a hamster wheel when it comes to weight loss? I remember being there; Are you overwhelmed with too much information? Life can’t be lived on a diet and food was not meant to be restricted or overindulged. There is a way to nourish your body to fuel your body and it’s why switching to a Biblically-based diet has worked for me and many others. Are you tired of living life on a diet and just want to live a healthier lifestyle?
Food and fitness aren’t meant to be idols but tools to honor our temple. Let’s get free from the bondage of diets and workout plans and live to honor our temple. Join me for this information session, where I will show the solutions to the common mistakes women make to burn fat and increase energy and how to get off the hamster wheel and start living the life you deserve.
I want to give you applicable tools to use to help you overcome these Top 3 Mistakes and start honoring your temple and living a healthier lifestyle. That you can start right now.
I needed a Christmas gift idea for teenagers and came up with a simple Christmas Scavenger hunt that she will hopefully enjoy. This last year has been a significant transition for me as a mom. My oldest daughter, Kyhia is a Senior, and as if I blinked, we are preparing her to join the world. There are so many milestones in the last years in the home; drivers’ licenses and first jobs. We’re looking at career paths, colleges, and then the struggle of letting go of my little girl. It’s been really emotional for me since September. All the small insignificant things that I took for granted are really hitting me this year—for instance, Christmas shopping. Our family honors and celebrates the birth of Christ first and foremost. It’s far more important than Christmas gifts, but we exchange gifts too. As I was shopping for my three girls, it dawned on me:
How to make Christmas memorable for my teenager
Milah’s Christmas list is more enjoyable to shop for and give since she is seven. I can’t wait to see her reaction as she opens up her gifts. They’re also easy to buy more of because of the value. This year, shopping for my oldest isn’t the same as when she was younger. I don’t feel like receiving money in a Christmas card would be memorable for my oldest daughter. Kyhia made her Christmas list simple it had three “gifts.”
Money
Makeup and Makeup Brushes
Cash app $kyhiabolton
No fun!
When I was 17, all of my siblings got gifts, and I got a stocking of gift cards and money which (back then) I couldn’t use until the next day. I don’t want to give an insincere gift, and I want everyone to have fond Christmas morning memories this year. I don’t feel like envelopes with gift cards, and money will achieve the Christmas memories and add to her bank account.
Again, No fun!
I decided to try to make her thoughtless Christmas gifts into something thoughtful. A Christmas Gift Scavenger hunt! I got the idea from a client. One of her fondest Christmas memories is when her Mom hid money around the house and had her search for it with clues. So, I put together a simple Christmas Scavenger Hunt to honor my daughter’s wishlist and make it memorable. I hope she appreciates the intention and realizes Christmas is more than just gifts and receiving but memories and the love of the gift-givers.
What you need for the Christmas Scavenger Hunt
Little gift boxes or envelopes (I gathered old gift boxes and wrapped them with paper, but the Dollar Tree has plenty of options)
Money
Scavenger Hunt Questions (You can use mine if you like)
I printed these out and placed them in boxes that I could find nesting boxes. As she answers the questions, Kyhia gets small increments of money. In the smallest package, is rolled up wad of the remaining cash. The amount is what I budget for each girl minus her makeup and makeup brushes.
If you’re looking for a creative way to gift your teenager. Give the Christmas Scavenger hunt a try, and let me know what you think?
