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Satisfy Your Sweet Tooth Without Sabotaging Your Day

Those powerful sweet cravings can sneak right up on you.  For me they often hit right after lunch, but many people say that late night is the hardest. Here are some tips to squash those cravings and some suggestions when you just can’t say NO.

Squash the Sweet Tooth

First, try these tricks to help beat that sweet tooth without actually eating anything sweet.

1)    WAIT.  When you really want something sweet, try to wait 15 minutes. Often, this is all it will take for the craving to pass.

2)    Drink water – it will hydrate you and possibly buy you enough time for the craving to subside.

3)    Drink a flavored herbal tea.  Sometimes the different flavors like vanilla, cinnamon or mi
nt, can satisfy that need for sweetness.

Healthy Sweet Tooth Options

If you are still craving that sweet something, try the following healthy snack choices.  It is better to enjoy a small sweet snack to satisfy your craving rather than eating your way around the kitchen just trying to avoid it.

1)    Skim latte with one shot of mocha.  Low in calories and just sweet enough to do the trick.Unknown

2)    Frozen grapes.  They are sweet and give you something to sink your teeth into.

3)    Toss a teaspoon or two of sugar and ½ teaspoon of cinnamon into a zip lock bag.  Add apple slices and toss.

4)    Honey graham crackers with 1 tablespoon of peanut butter.

5)    Combine nonfar Greek yogurt with honey, crushed graham crackers and any kind of fruit. Makes for a sweet, crunchy snack.images-1

6)    Toss popcorn tossed with 1 to 2 tablespoons of melted chocolate chips.  Let in cool in the refrigerator so it is not too sticky. (We recommend popping your popcorn on the stove top or air popping it.  Microwave popcorn has been found to contain dangerous levels of chemicals.)

7)    Melt 1 tablespoon of natural peanut butter and 1 tablespoon chocolate chips and use as a dip for pretzel sticks.

8)    Melt 1 tablespoon of chocolate chips and dip a banana into it.


9)    Toast one piece whole-wheat bread and spread a very thin layer of butter,than sprinkle with cinnamon and sugar (you only need a tiny bit)

10)  Apple slices with a tablespoon of peanut butter


Notes on calories and fat:

One Tbsp. of semi-sweet chocolate chips has just 70 calories and 4 grams of fat.

One Tbsp. of peanut butter has 80 calories and 8 grams of fat.

One full graham cracker has 65 calories and under 2 grams of fat. Try to buy the brands without hydrogenated oils.

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The Power Of Lemon Water

The following benefits of lemon water are extracted from an email sent to Debra from her sister-in-law, Marie – an avid trainer and nutrition buff (go figure!).

When life gives you lemons, make lemon water.

Supports Immune Function


Citrus fruits like lemon are high in vitamin C, which helps play an important role in immune function. Lemons also contain substances with antimicrobial properties that keep cold and flu viruses away. Ascorbic acid (found in lemon juice) also helps iron absorption which plays a role in immune function.

Alkalizes The Body

Though lemons seem acidic, they are one of the most alkalizing foods for the body. The citric and ascorbic acid found in lemons helps reduce your body’s acidity when it is metabolized.

Helps With Digestion

The pectin fiber found in lemons helps fight hunger cravings and keeps you full longer. The fiber also aids in digestion to help flush out unwanted materials.

Natural, Gentle Diuretic

Lemon juice helps move unwanted waste through an increased rate of urination. This in turn, helps boost your kidney’s detoxifying function.


Lemon water helps to feel hydrates and oxygenates the body – leaving you revitalized and refreshed!

Speeds Up Metabolism

Personal training pro Jackie Warner swears by lemon water on a daily basis. “Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by 33%.”

Thanks, Marie, for the great advice!

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14 Reasons Why You Are Still Not Losing Weight

Sometimes we feel like we are doing everything right, but the weight still doesn’t come off.  Following are some possible reasons why the scale isn’t moving in the right direction.weightlossblog

1.  Eating In Front Of The Television Or A Computer

It is easy to overeat when you aren’t paying attention.  Instead of bringing food to the couch or desk, step away from the screens and focus on enjoying your food.  You will feel satisfied and have less of a tendency to overeat.

2.  Overindulging In Low-Fat Foods

Low-fat foods may appear healthier, but they are often full of additives, artificial sugars and extra sodium. Even though it feels like you are eating lighter,  you may end up eating more than you anticipated.

3.  Overdoing It With Artificial Sugar

Study after study, including a recent one out of Yale University, has shown that when you eat artificial sugar, your bodies crave more sweets. Your taste buds may be ok with the fake stuff, but your brain isn’t fooled.

4.  Thinking Cardio Is The Only Exercise Needed

Everyone needs cardiovascular exercise for heart health, but incorporating weight training also has major benefits. Weight training builds muscle mass, increases metabolic rate and makes your body stronger and leaner.  This higher metabolism keeps you burning calories long after you have left the gym.  (See our earlier blog Heels To Barbells).

5.  Skipping Breakfast

It’s true – breakfast is the most important meal of the day. People who eat breakfast regularly lose more weight. Eating breakfast each morning jump starts your metabolism and keeps your cravings in check. It’s important to keep it healthy and balanced: include protein to give yourself sustainable energy and fiber to fill you up for hours.

6.  Working Out On An Empty Stomach

Research has shown that when exercising on an empty stomach, the calories burned will come from muscle, not fat. You want to keep those muscles since they burn more calories than fat. The more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, you will have more energy to push yourself through your workout.

7.  Overeating Healthy Foods

Yes – nuts, avocados, whole wheat pasta and olive oil are all good for you, but those calories still count.  Keep track of your portions as you enjoy these foods.

8.  Eating Straight From The Fridge Or The Kids’ Plates

Everything you eat counts – whether it is a handful of the chips from your son’s lunch or a few bites of leftovers from the fridge.  Even if you toss down these few bites without thinking, they still count.  My little trick – try chewing gum when making food for others.

9.  Turning A Healthy Salad Into A Landmine

Be conscious of what you put on your salad.  Creamy salad dressings, croutons, bacon bits, dried fruits and cheese can literally add hundreds of calories.  Try other lower calorie choices such as chickpeas, shredded carrots,  lemon juice or balsamic glaze.

10. Lacking Portion Control

This is a crucial key that can derail any attempts at weight loss.  You may need to initially weigh your food to learn the appropriate portion sizes.  Once you get the hang of it, you will be better able to judge what is a portion.  And just as importantly, you need to learn to recognize when you are full. At that first feeling of fullness, either remove your plate or cover your food with a napkin.

11.  Not Drinking Enough Water

Water not only keeps you hydrated, but drinking water on a regular basis helps with weight loss. Additionally, filling up on water before a meal helps encourage portion control. A recent study even found that drinking cold water can speed up metabolism and discourage cravings for sugary drinks like soda and juice.

12.  Never Indulging

In an otherwise healthy diet, enjoying a treat now and then isn’t going to ruin your weight-loss goals, and it may help you stay on track  by keeping you from binging.  A study found that a daily variance of as much as 600 calories  (that means some days less and some days more – not always an extra 600 calories) won’t reflect on your waistline, as long as you maintain a healthy diet in the long run.  Try not to waste these calories eating cold leftovers straight from the fridge; if you are going to indulge once in a while, choose something you really love and sit down and savor it.

13.  Eating The Wrong Post Workout Snack

A post-workout snack is just that — a snack. And unless it’s mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag.

14.  Forgetting To Journal

Writing down what you eat is an essential way to monitor daily caloric intake. A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight used a food journal to keep track of their food intake.  And with today’s apps, there is really no excuse. (I use MyFitnessPal.)

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