Wholesome Cravings Tip:
When you feel a trigger food calling your name, turn to these wholesome snacks and avoid a fitness relapse.
- Organic, fresh fruit: It’s sweet and won’t ruin your diet like packaged candy.
- Whole, roasted nuts: Sprinkle some sea salt on a handful of nuts and you won’t even want that bag of chips anymore.
- Wholesome, home baked goods: When a piece of fruit just isn’t going to cure your cake craving, then make a wholesome, gluten and cane sugar free cake at home. The Caramel Apple Upside Down Cake below contains wholesome fat from coconut oil and almonds that will keep you satiated for hours. See the recipe below.
Caramel Apple Upside Down Cake
Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Servings: 20
Here’s what you need:
- 1/4 cup coconut oil, melted
- 1/4 cup coconut crystals
- 1/2 teaspoon ground cinnamon
- 2 organic apples, thinly sliced and chopped
- 1/3 cup coconut flour
- 1/3 cup blanched almond flour
- 1/4 teaspoon salt
- 1/2 teaspoon baking powder
- 2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg
- 5 organic eggs
- 2 teaspoons vanilla extract
- 1/4 cup pure maple syrup, grade B
- 1/4 cup organic, full fat coconut milk
- 2 Tablespoons coconut oil, melted
- Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
- Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
- In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
- In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
- Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
- Carefully spread the cake batter over the apples and caramel in the pan.
- Bake for 35 minutes. Remove from oven and cool for 15 minutes.
- Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
- Slice, serve and enjoy!
Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein
You start each morning with the promise to be “good” today.
You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.
But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.
And as you get into bed each night you tell yourself that tomorrow will be different.
Tomorrow you will conquer temptation.
But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.
Why Does Temptation Always Win?
We live in society where food temptations are everywhere.
- Walk through a store and you’ll see the unhealthy food items displayed front and center.
- Turn on the TV and you’ll be assaulted with commercials for fattening foods.
- Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
- Go down the street and you’ll have restaurant signs clamoring for your attention.
In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.
- You treat tempting food as a reward.
- You turn to tempting food for comfort.
- You rely on tempting food as stress relief.
- You allow tempting food to become a habit.
It’s Your Turn to Win
Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.
Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.
A Matter of Perspective
Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.
Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.
Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.
You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).
Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.
Step One: Create a Strong Negative Association with all the BAD STUFF
- If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
- What do you dislike about tempting food?
- It makes you unhealthy.
- It causes weight gain.
- It drains your energy.
- It kills your confidence.
- It degrades your quality of life.
- It hurts your love life.
- Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.
Step Two: Create a Strong Positive Association with all the GOOD STUFF
- Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
- What do you love about healthy food?
- It makes you healthy.
- It causes weight loss.
- It boosts your energy.
- It builds your confidence.
- It improves your quality of life.
- It enhances your love life.
- Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.
Using the technique above, you will soon find that healthy food is your favorite food.
And temptation will become a thing of the past.
Quick Chicken and Veggie Bowl
This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Here’s what you need…
- 2 cups wild rice, cooked
- 1 Tablespoon sesame oil
- 1 sweet potato, halved and thinly sliced
- 1/2 cup red onion, thinly sliced
- 1 cup mushroom, sliced
- 1 Tablespoon ginger root, minced
- 3 cloves garlic, minced
- 2 Tablespoons mirin (rice cooking wine)
- 2 Tablespoons soy sauce
- 1 Tablespoon toasted sesame oil
- 1 teaspoon corn starch
- 1/2 teaspoon crushed red pepper
- 2 cups green beans, chopped
- 4 cups chicken breast, cooked and cubed
- In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
- In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
- Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
- Serve over wild rice.
Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.