4 Quick tips to beat cravings!

You are going about your day feeling like your diet is on track, you’ve had your healthy lunch and the next minute you’re longing for something to satisfy your sweet tooth. Or for some, it may not even be something sweet; hot chips, a packet of chips, a soft drink. Before you know it, you have made your little trip to the closest vending machine and your finish off a chocolate bar.

What just happened? You thought you had your diet under control and then the next minute you have succumbed to your cravings. These urges are fuelled by feel-good brain chemicals such as dopamine, released when you eat these type of foods, which creates a rush of euphoria that your brain seeks over and over. How do you kick these cravings in the butt? Follow our expert tips.

  1. Prevention is key

What’s the best solution to overcoming the feeling of cravings? Prevention. Before we start diving into the psychological ways we can overcome cravings, let’s get back to basics and make sure we are fuelling our body with the right foods. Adding quality fat and protein to our main meals are the easiest way to keep you full, avoid snacking and even eliminate cravings.

  1. Distraction

A recent study in the journal Appetite explored that playing the game Tetris reduces the strength, frequency, and vividness of naturally occurring cravings. The study found that participants who played Tetris had significantly lower cravings. Bored during your lunch break? Distract yourself by reading a book, playing a game on your phone or calling your friend and you might just find that you will avoid that after lunch cravings.

  1. Give yourself a cheat meal

If you are trying to eat healthy it is important to give yourself a cheat meal, not a cheat day. Having a cheat meal is a great way to keep your metabolism moving and also can you help overcome the cravings. We often crave things when we know we can’t have them, by telling yourself that you will get to enjoy a cheat meal on Friday night it will take the pressure off and give you something to look forward too.

  1. Are you a creature of habit?

Without even realising it your cravings may be a result of your routine. Eating a packet of chips while watching TV at night can create a powerful association between food and your brain. Your brain becomes accustomed to these habits, therefore as soon as you sit on the lounge your brain triggers a habit of reaching for a snack. When this happens try and stop and imagine a healthy version of yourself, whether that be lean and fit or active with the kids. After a while, your craving will subside.

Food combos to help speed up weight loss!

APPLES + PEANUT BUTTER + CINNAMON

A classic combo, that’s healthy but also delicious. Peanut butter contains monounsaturated fat, which keeps you feeling full & helps you slim down! Spread on an apple, which is full of fibre and helps reducing visceral fat. Sprinkle cinnamon on top, which contains antioxidants that help keep blood sugar stable and prevents crashes that lead to weight gain.

GREEK YOGURT + RASPBERRIES + ALMOND

Greek yogurt is our fav yogurts for healthy consumption. Packed with protein, which helps you build fat-burning muscle. It has a healthy dose of vitamin D and calcium, both of which can help turn off the fat-producing stress hormone cortisol. Add some raspberries & berries, researchers have proven they can help stop formation of fat cells.  A study was published that people who ate just 1.5 ounces of almonds a day had a reduction in leg and belly fat.

WATER + CUCUMBER + LEMON

The first thing you should do when you wake up is sip on some lemon & cucumber water. It’s the easiest way to boost weight loss. Lemon is an appetite suppressant and helps clean out the body.

EGGS + OLIVE OIL + SPINACH

Thanks to the protein content (approx. 6 grams per large egg), eggs are a great choice when it comes to a meal or snack.A study published in the Journal of Dietary Supplements found that obese women who were given arginine over a 12-week period lose an average of 7 centimetres from their waists, and dropped an average of 3kgs. Add spinach, which is rich in muscle boosting iron.

SALMON + YOGHURT + SWEET POTATO

Salmon is one of the best choices when it comes to building muscle and burning fat as it’s full of healthy proteins. It’s rich in omega-3, which contains anti-inflammatory fat-burning properties. Add Sweet potato, which is a slow carb that keeps you full for longer. Top with a dash of a yogurt to get some extra calcium, vitamin C, and protein.

POTATOES + OLIVE OIL + PEPPER

White potatoes in moderation & cooked in a healthy way, can help you lose weight. Full of potassium, which decreases bloating. Australian researchers found that potatoes are more filling than brown rice and oats. Don’t deep fry, make sure you bake them!

DARK CHOCOLATE + BERRIES + WALNUTS

Adding dark chocolate could actually help you lose weight! It is made of 70% cacao & is full of antioxidants and has anti-inflammatory properties. Double up on antioxidants by pairing with berries. Walnuts are full of good polyunsaturated fats and can reduce fat storage.

Shake up your Lady Shake with some of our delicious recipes!

Want to start your week off the right way? We’ve got some delicious Lady Shake recipes to shake things up!

9 SHAKE RECIPES TO SHAKE IT UP!

CARAMEL LATTE FRAPPE 

  • 1 scoop Caramel LS
  • 1 scoop Coffee LS
  • 1 espresso shot
  • 4 ice cubes
  • 150ml Unsweetened coconut & almond milk
  • 250ml water
  • Then blend until smooth

TROPICAL FRUIT DELIGHT 

  • 1 scoop Banana LS
  • 1 scoop Vanilla LS
  • ½ cup frozen tropical fruit mix
  • 2 ice cubes
  • 150ml Unsweetened coconut & almond milk
  • 250ml water
  • Then blend until smooth

MORNING WINTER HOT SHOT 

  • 2 scoops Vanilla LS
  • 1 teaspoon of coffee
  • 1/4 cup water
  • Then blitz then top with boiling water and stir.

CHOCOLATE FANTASY 

  • 1 scoop Chocolate LS
  • 1 scoop Vanilla LS
  • 3 frozen strawberry halves
  • 4 ice cubes
  • 2 drops of Peppermint essence
  • The blend until smooth

CHOCOLATE BLUEBERRY MUFFIN

  • 1 scoop Chocolate LS
  • 1 scoop Vanilla LS
  • ½ cup frozen blueberries
  • 2 ice cubes
  • 150ml Unsweetened coconut & almond milk
  • 250ml water
  • Then blend until smooth

MANGO DELIGHT

  1. 2 scoops Vanilla LS 
  2. 450ml icy cold water
  3. 2 teaspoons maca powder
  4. handful of frozen mango pieces
  5. half a banana
  6. Then blitz until smooth

TOOTY FRUITY

  • 1 scoop Banana LS
  • 1 scoop Strawberry LS
  • ½ cup frozen Mango
  • 2 ice cubes
  • 150ml Unsweetened coconut & almond milk
  • 250ml water
  • Then blend until smooth

FROZEN MOCHA MADNESS

  • 1 scoop Chocolate LS
  • 1 scoop Coffee LS
  • 1 espresso shot
  • 4 ice cubes
  • 150ml Unsweetened coconut & almond milk
  • 250ml water
  • Then blend until smooth

STRAWBERRY & BANANA DELIGHT 

  • 1 scoop of Banana LS
  • 1 scoop of Strawberry LS
  • add a few raspberries
  • 1 dollop of greek yogurt
  • ice cubes
  • Then blend until smooth

How to stick to a habit!

We all have busy lives and so much going on. Adding something extra to the list, even if it will impact positively on our life, can be quite daunting. Therefore, we have created a quick guide for you on How to stick to a habit.

5 REASONS YOU DON’T STICK TO HABITS

  1. Wanting to change too many things, which tends to lead to getting overwhelmed
  2. Routine changes! You may get sick, something is going on in your personal life or it’s just a busy time
  3. Lack of motivation. You may want things to change, but not enough to be motivated to make the change.
  4. Negative thoughts – Your inner voice may be telling you nothing needs to change and you can’t be bothered.
  5. You miss a few days of the habit and then just decide you’ll just give up for now

STEPS TO STICK TO A HABIT

  1. One step at a time: Don’t rush and do too many things at once, make a list of the things you want to change and start small. If it’s getting up before work to go to the gym, that is already two in one!
  2. If you have previously tried to stick to these habits & it hasn’t worked, write down why and find a different soloution.
  3. You can’t change everything at once. One habit a day. Wait at least 3 weeks to start a new habit and remember to stick to your current one.
  4. Be accountable for your habits. Get a friend to make a change with you or let them know about it so they can encourage you.
  5. Don’t miss consecutive days- This is a MAJOR NO NO! Missing a day breaks the habit and then you generally make excuses to not keep going.
  6. Enjoy the habits you decide to set for yourself- Think of the positive changes these habits will make.

Sweet Potato Fries

Don’t reach for those greasy potato chips.. I’ve got you covered ladies! Our sweet potato fries are full of fibre, vitamins and slow-release energy, and the best bit is, they’re not going to clog your arteries and take up residence on your tummy area like the ones from the chip shop. These beauties can accompany almost any meal! The perfect side to our BBQ Beef wrap!  Or even better you can make a big batch and have these as snacks!

INGREDIENTS (Serves 2 as a side)
Sweet Potato ( About 300g)
METHOD
First, preheat your oven to 220C.
Then, peel the sweet potato and cut into thick chips.
Coat a cooking tray with cooking oil spray – be a bit generous!
Put the chips on the tray, give them a light spray, and place on the top shelf of the oven.
Cook for 25-30 minutes, turning once, until cooked and golden.

QUICK TIP!

Instead of normal chips, you can now buy sweet potato chips in the frozen section at the supermarket.
So if you’re strapped for time, grab a bag and chuck them in the oven!

*Approx. 135 calories per 150 grams.