Sustaining Long-Term Success: Strategies for Maintaining Weight Loss and Healthy Habits - pg 34
Building Your Support Network: Identifying and Engaging Your Dream Team - pg 38
Identify Your Food Psychology and Triggers - pg 42
Top Ways to Trim Your Middle to Look Better in
Clothes, Get Healthy and Lose Weight
Maybe you’ve already lost some weight. You’re starting to look and feel great! But what about that chubby waistline? Summer is coming. Will you be ready to have your tummy on show?
Here are some expertrecommended ways to get a smaller waistline in time for swimsuit season.
Reduce carbs.
The American diet has us carb-trained in every way. Start checking the label for carb counts on commonly
eaten foods. To give you a perspective, a serving of Cheerios has about 8 carbs, but some boxed mac and cheese brands contains as much as 50 grams.
Increase fiber.
Fiber, also called roughage, refers to the parts of plants that don’t break down in your digestive system. Fiber bloats with water to fill your intestines which triggers peristalsis, or pooping.
Beans, corn, whole-grain rice, potato skins, raisins, and
broccoli are great examples of fiber. When we eat fiber and drink water, we poop more which removes waste and toxins. Eating fiber every day can reduce the size of our middle by keeping the digestive system clear.
Eat whole foods, reduce processed foods.
If you’re not into label reading, here’s a good rule of thumb: make whole foods your goto. Whole foods are the key to getting our daily intake of fiber which we covered in the prior point. Whole foods also
contain the right amount of nutrition that our bodies need to function properly and stay in balance.
Easy ways to switch to a mostly whole-foods diet: stock up on produce each week. Meal prep in advance. Switch to whole grain cereals and sides, like pasta and rice. Fill your plate 3/4 of the way with veggies. Choose fruits instead of processed sweets.
Trade saturated fats for healthy fats.
Saturated fat tastes delicious but too much clogs our arteries and can negatively affect cardio-vascular health, leading to heart disease.
Suggestions: cook with olive oil instead of butter. For those times when indulging in sausage or bacon, balance with a bitter green like escarole or arugula, and reduce portions.
Dress salads and veggies in cold-pressed nut and seed oils (sesame, sunflower, avocado. Eat omega-rich fatty fish (salmon, tuna) each week.
Work out your core.
Our core is the neural communication pathway between our brain and digestive/reproductive systems. When we feel stress in our core, we crave comfort foods and/or addictive substances like alcohol, to get
rid of the bad feelings.
Poor choices show up in our waistline, as our body becomes unhealthier and belly fat accumulates due to these bad choices.
One way to reduce cravings and get out of the “eat bad food, want more” cycle is to focus on core strengthening exercises. Types of exercises that tone and strengthen the core include yoga, Pilates, ballet, Barre and martial arts.
If you love changing up your activities and finding new ways to move, you might experiment with fitness hooping and skating, both of which work the core muscles.
Walk more.
Standing exercises work the core better than ones where you’re sitting, and that includes walking. Aim for a daily walk, minimum of once per day.
Do cardio.
According to MyFitness Pal, cardio helps to work the core as long as the cardio exercise you’re doing involves some level of instability.
Cardio also helps develop slim your waist by reducing your overall body fat. Once your body fat drops below 15% or 50%, your waistline will reduce.
Drink more water.
We mentioned adding fiber to the diet as a way to fix digestion, cleanse the system and ultimately get a flatter stomach. Drinking water goes along with that.
Six to eight glasses of water as recommended by health experts may seem like a lot, but not if you break down your day.
After dinner is a good time to walk because the movement will help you work off your meal and lower blood sugar levels. If you aren’t able to swing an after-dinner walk, fit your walk in when it works for you. Wake up earlier than normal or take a walk after lunch.
One glass in the morning, one glass before bed. One after your 3 main meals, and we are already at five glasses. Most people enjoy a small snack mid-morning and afternoon, so have a glass at those times. One more after you do your daily exercise, and you’ve reached 8 glasses.
Take probiotics.
Probiotics help digestion along by colonizing the gut flora which is essentially the biology of the digestive system. A protruding stomach
isn’t always due to fat or loose skin. Your distended belly may be caused by gas buildup due to overpopulation of yeast or bad bacteria.
Stop eating after hours.
Late-night snacking is one of the biggest challenges to trimming your middle. Even if you exercise daily and eat a low-calorie, nutrition-dense meals, the midnight munches can wreck it all in just a week. How to stop? Keep your blood sugar levels stable. If you get hungry between dinner and bedtime, have a very small snack to tide you over, such as yogurt and crackers.
Do a cleanse.
If you google “weight loss cleanse” you will likely come across a variety of suggestions. You might read about intermittent fasting; the lemon and cayenne pepper cleanse; or juicing fresh vegetables and fruits as a cleanse.
The idea is to give your digestive system a break, so your body has time to rest and repair. A cleanse can help you get rid of backed poop which will trim down your middle. Decide what type of cleanse suits your lifestyle and is backed by medical science.
Consult with your doctor if you have questions or concerns.
Eat enough protein.
Protein is key, whether you’re looking to lose weight or not. Protein feeds our brains and grows muscle. We crave it when we’re stressed; and if we don’t get it, we look for any type of second-rate snack to take the hunger edge off and give us that carb high.
Unfortunately, carb loading and eating junk food causes that vicious, repeat cycle. We eat the carbs, which causes us to crave even more carbs. To break the cycle, start prepping protein-packed snacks and meals.
Balance your hormones.
Hormones are often the hidden culprit to blame for inability to lose weight that we’ve gained. Cortisol is produced in excess, blocking estrogen, throwing off the balance and causing fat to accumulate around the middle.
Balancing your hormones first and foremost involves severely reducing intake of processed sugar and striving for balanced blood sugar.
Some way to do this: if you do enjoy sweets, reduce portions and add fiber (think nuts on ice cream). Take a brisk walk after a big meal.
Trade simple carbs (white flour, sugar) for complex carbs (whole grain, whole, plantbased foods). Add healthy fats (nut and seed oils, olive oil) to
your daily diet.
Daily exercise can also help regulate hormone function. If you’re really having problems, see your doctor and/or endocrinologist.
Reduce and offload stress.
Stress, too, is a major culprit to blame if you can’t seem to trim that tummy. Daily stress throws off our endocrine function. Our bodies produce excess cortisol, the fight-orflight hormone. Too much cortisol increases belly fat.
Help yourself to health by changing aspects of your life that you are able to control, which will reduce stress. Offload remaining stress with daily exercise, stretching like yoga, meditation; and a protein-rich, whole foods diet
Get enough sleep.
Another surefire way to gain weight in your middle is disrupted sleep cycles. If you’re going to bed at odd hours, waking up at random times in the middle of the night, or can’t sleep, try to fix it if possible.
Ways to help yourself sleep
better: exercise every day. Stretch away stress. Add a relaxing bedtime routine. Don’t answer texts or calls after a certain hour.
Try natural sleep aids, like lavender oil aromatherapy. Drink relaxing herbal teas, like chamomile. Lower sugar intake and don’t binge-eat or drink alcohol to excess after hours.
Choose complex carbs such as whole grains.
Next time you reach for white rice of pasta, think again. Whole grain versions of these starchy staples contain lower carb counts. The added fiber of the whole grain helps keep blood sugar level without the spike and crash of simple carbs.
Severely limit simple carbs. These include added table sugar, white flour, and all foods that contain these ingredients.
Include protein each time you snack and at every meal. Protein feeds your brain and nervous system, and reduces cravings, especially if they’re related to stress. Protein sources include: Meat, including beef, chicken, pork and poultry among others. Try to select lean
cuts and limit red meat consumption.
Beans and legumes such as lentils, peas and chickpeas. Eggs and dairy. Aim to limit cheese, cream cheese and other fatty forms of dairy if you’re looking to slim down your middle.
Fish and shellfish. Fatty fish offers the best of both worlds, as it’s high in omega-3 fatty acids which help our heart health.
Nuts and seeds. They make a great snack when combined with fruit, or a whole grain such as in muffins, on cereal or added to fruit desserts such as apple betty, with low or no sugar added.
Walk it off. If you do eat too many or the wrong carbs, work it off with some cardio, a brisk walk and/or stretching. Studies show that moving your body helps to regulate blood sugar levels.
Reduce portions. Many fit and healthy people swear by smaller, more frequent, nutritious meals.
If you snack, make sure it’s high value and includes protein with a small serving of complex carbs.
Good examples: fresh fruit and cottage cheese. Plain yogurt dip with crackers and cucumber slices. Hummus and carrots.
Go carb-crazy once per week to treat yourself.
It might seem counterintuitive to give yourself a day of high carbs when you’re trying to lose, not gain, weight. But this can be smarter than completely depriving yourself of sugary or carb-laden indulgences and then falling completely off the wagon.
Limit alcohol intake.
If you’re a drinker, this will be one of the hardest things to give up or seriously cut back on... but so worth it for both your fitness level and your health. Drinking throws your blood sugar completely off and makes us want to fill up on all the wrong foods afterward.
Choose lower-carb drinks when you do imbibe.
If you do permit yourself one or two drinking days each week, make low-carb choices like Michelob Ultra, dry red wine, or a boozy spritzer made with club soda and a twist.
Make fresh and cooked veggies the bulk of your carb intake.
You don’t have to go coldturkey off all carbs. But if the bulk of your carbs consists of healthy, fresh or cooked vegetables, you’ll be doing your body a huge favor which can show up as a slimmer waistline.
How to Get More Fiber in Your Diet
Want ways to slenderize your waistline, look better in clothes, and improve your health? Seek to increase your daily fiber intake. What is fiber? You probably think of OTC constipation remedies when you hear the word. Fiber is the stringy parts of plant matter.
A quote from an article published by the Mayo Clinic:
“Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates, fiber isn’t digested by your body. Instead it passes, relatively intact, through your stomach, small intestine and colon, and out of your body.”
The article goes on to cite benefits of eating fiber:
• Normalizes bowel movements and maintains bowel health
• Lowers cholesterol and helps control blood sugar
• Helps achieve a healthy weight
• Helps you live longer
Ideas for how to increase fiber in your daily diet:
Fill your plate 3/4 vegetables, fresh and cooked.
If you’re enjoying a pork chop for dinner, then half a sweet potato, 1 cup of salad and a side of cooked greens would achieve the goal to fill the rest of your plate with
veggies so you’ll get plenty of fiber.
Trade simple, processed carbs for whole-grain choices. Think of your favorite snack foods. There’s usually a wholegrain version that’s just as satisfying and will deliver your daily intake of fiber.
Examples...
• Instead of nacho chips, try fiber-rich blue corn tortilla chips. Make homemade guacamole for extra flavor and fun.
• Instead of boxed cereals or instant oatmeal, make overnight oats with rolled, whole oats, yogurt, fruit and nuts.
• Add fiber to your healthy desserts. Baking muffins? Stir in some walnuts and dried or frozen fruit, like berries, dates or raisins.
• If you’re indulging in an ice cream treat out, go with a small and top yours with walnuts. (Don’t forget to walk or work it off!)
Noteworthy: Soluble fiber is the best kind if you’re looking to eat less. Soluble means it attracts water and forms a gel as it moves through your system. Fruits, veggies, legumes, oats and barley are good sources of soluble fiber.
Don’t forget! If you eat fiber, you’ll want to drink lots of water to help your body move the fiber and other food waste through your system.
Every little bit of fiber helps to regulate digestion. That’s a great way to enjoy a more slender waistline, and be healthier in the long run.
Hormones are often the hidden culprit to blame for inability to lose weight that we’ve gained, particularly around our waistline.
Cortisol is produced in excess, throwing off reproductive hormone balance and causing an increase in belly fat.
Balancing your hormones first and foremost involves severely reducing sugar and eating sensibly. Ways to do this:
• Add healthy fats (nut and seed oils, olive oil) to your daily diet.
• For those times when you splurge on sweets, reduce portions and add fiber (think nuts on ice cream).
• Take a brisk walk after a big meal or after eating carbheavy foods.
Daily exercise can also help regulate hormone function. If you’re really having problems, see your doctor and/or endocrinologist.
Other ways you can help balance your hormones:
• Eat more fruits and veggies. Plan your grocery shopping and food prep each week so you’ll always have healthy choices on hand.
• Severely limit simple carbs like white sugar and flour.
• Add fiber with every meal. Fiber keeps us regular, slims our middle and helps us stay full for longer.
Choose hormone-friendly foods, like avocados, nuts and seeds, nut oils and olive oil.
• Eat more plant based meals. There are plenty of delicious, vegetarian meals to try. Think eggplant parm, Indian dahl, or a veggie omelet!
• Improve your gut health. Take a good probiotic every day to help you stay regular and keep that tummy flat.
• Try juicing fresh fruits and vegetables. We spoke about juicing in the
cleanse section. An amazing way to lose weight and bring vibrance to your entire being.
• Reduce stress. Stress is the silent killer that wreaks havoc on your hormones, mental wellness and cardiovascular health.
• Get a good night’s sleep. Try some natural remedies like lavender sachets or chamomile tea. Have a bedtime routine.
• Exercise every day. Regular exercise helps us stay regular with our menstrual cycle. Do it to offload stress and reduce cortisol production which is a major factor in hormone dysfuction.
• Meditate. Another stressrelieving activity designed to help you lose weight around your middle. Believe it or not, meditation can have a profound and powerful effect on your hormone health.
• Go outside in the sunshine as often as possible. Getting melatonin naturally from the sun is an important way to support hormone production and regulate your natural hormone cycles so you can stay slimmer and feel better!
Personalized Nutrition: Exploring Healthy
Eating Options
Tailored to Your Preferences
When it comes to nutrition, one size does not fit all. Each person has unique dietary preferences, lifestyle factors, and nutritional needs. Personalized nutrition aims to customize eating habits to suit individual requirements, making healthy eating enjoyable and sustainable. By exploring healthy eating options tailored to your preferences, you can create a nourishing and balanced diet that supports your overall well-being. In this article, we will delve into the importance of personalized nutrition and provide practical guidance to help you discover healthy eating choices that align with your individual needs.
Embracing Dietary Diversity:
Personalized nutrition encourages a diverse and inclusive approach to food choices. Instead of restrictive diets or rigid meal plans, focus on incorporating a wide variety of nutrient-rich foods. Embrace whole grains, fruits, vegetables, lean proteins, healthy fats, and dairy or dairy alternatives. This approach ensures a broad range of essential nutrients while accommodating individual taste preferences.
Assessing Dietary Restrictions and Allergies:
If you have dietary restrictions
or allergies, it is essential to consider them when customizing your eating plan. Identify any specific foods or ingredients you need to avoid, and explore suitable alternatives that provide similar nutrients. Consult with a registered dietitian or healthcare professional to ensure you are meeting your nutritional needs while adhering to your dietary restrictions.
Tailoring Macronutrient Ratios:
Macronutrients, including carbohydrates, proteins, and fats, play vital roles in our bodies. Customize your macronutrient ratios based on
your specific needs and goals. For example, if you engage in regular physical activity or strength training, you may need a slightly higher protein intake. Experiment with different ratios to find what works best for your energy levels, satiety, and overall wellbeing.
Mindful Eating and Intuitive Eating:
Personalized nutrition emphasizes mindful eating and intuitive eating practices. Tune in to your body’s hunger and fullness cues, and choose foods that nourish you physically and emotionally. Allow yourself to enjoy a variety of foods in moderation without guilt. This approach promotes a healthy relationship with food, fosters self-awareness, and encourages the enjoyment of meals.
Individualizing Meal Patterns:
Personalized nutrition recognizes that meal patterns
can vary from person to person. Some individuals thrive on three balanced meals a day, while others prefer smaller, more frequent meals or intermittent fasting. Consider your lifestyle, schedule, and personal preferences when determining your meal patterns. The key is to establish a routine that supports your energy levels, satiety, and overall nutritional needs.
Customizing Portion Sizes:
Portion sizes play a significant role in maintaining a healthy weight and balanced nutrition. Tailor your portion sizes to your body’s needs and activity levels. Consider using visual cues, such as the size of your palm, fist, or a deck of cards, to estimate appropriate serving sizes. Be mindful of portion distortion and adjust accordingly to avoid overeating or undereating.
Listening to Your Body’s Response:
As you personalize your nutrition, pay attention to how your body responds to different foods. Some individuals may thrive on a higher carbohydrate intake,
while others feel better with a moderate or lower carbohydrate approach. Observe how specific foods make you feel in terms of energy, digestion, and overall well-being, and make adjustments accordingly.
Seeking Professional Guidance:
For personalized nutrition guidance, consider consulting with a registered dietitian. They can assess your individual needs, preferences, and health conditions to provide tailored recommendations. A dietitian can help you create a personalized meal plan, address nutrient deficiencies, and support you on your journey towards optimal nutrition and overall wellness.
Personalized nutrition is a powerful approach to healthy eating that considers individual preferences, dietary restrictions, and nutritional needs. By embracing dietary diversity, tailoring macronutrient ratios, practicing mindful and intuitive eating, individualizing meal patterns, customizing portion sizes, and listening to your body’s response, you can create a sustainable and enjoyable eating plan.
Remember, personalized nutrition is about finding a balance that nourishes your body while respecting your unique preferences and goals.
Leading a busy life can often make it challenging to prioritize fitness and incorporate regular exercise into your routine. However, finding time for physical activity is crucial for maintaining a healthy lifestyle and achieving your weight loss goals. By effectively scheduling and prioritizing fitness in your busy life, you can overcome time constraints and create a sustainable exercise routine. In this article, we will explore the importance of scheduling for fitness success and provide practical strategies to help you carve out time for exercise in your busy schedule.
Recognizing the Importance of Prioritizing Fitness:
Prioritizing fitness is essential for your overall well-being. Regular exercise offers numerous benefits, including weight management, improved mood, increased energy levels, enhanced focus, and reduced stress. By acknowledging the importance of physical activity, you can shift your mindset and make it a nonnegotiable part of your daily routine.
Assessing Your Schedule:
Start by assessing your
current schedule to identify time slots that can be dedicated to fitness. Evaluate your daily commitments, work schedule, family obligations, and other activities to determine where you can create pockets of time for exercise. Look for gaps or opportunities for breaks that can be utilized for physical activity.
Set Clear Goals:
Establish clear fitness goals to provide direction and motivation. Whether it’s losing weight, improving cardiovascular fitness, building strength, or enhancing overall health, setting specific goals helps you stay focused and committed. Having a purpose behind your exercise routine increases your determination to make time for fitness in your busy life.
Time Management Strategies:
Utilize effective time management strategies to maximize your available time for exercise. Consider waking up earlier to fit in a morning workout before your day gets busy. Alternatively, schedule exercise during your lunch break or right after work.
Look for ways to consolidate tasks or delegate responsibilities to free up time for physical activity.
Make It Non-Negotiable:
Treat your exercise time as non-negotiable and prioritize it just like any other important appointment or commitment. Block off dedicated time in your calendar for workouts and treat it as an unbreakable appointment with yourself. Respect and honor this time, and avoid scheduling conflicting activities during your exercise slots.
Find Efficient Workouts:
Opt for efficient workout options that maximize your time. High-intensity interval training (HIIT), circuit training, or short, intense workouts can provide effective results in a shorter amount of time. Look for opportunities to incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator, walking or biking instead of driving for short distances, or engaging in active hobbies.
Embrace Technology:
Take advantage of technology and fitness apps to streamline your
exercise routine. Use fitness tracking apps to monitor your progress, access guided workouts, and stay motivated. Set reminders on your phone or smartwatch to prompt you to prioritize exercise. Virtual workout classes and online resources offer flexibility and convenience, allowing you to exercise at home or on the go.
Make It Enjoyable:
Choose activities that you genuinely enjoy to make exercise a pleasurable experience. Find physical activities that align with your interests, such as dancing, hiking, swimming, or playing
sports. When you enjoy what you’re doing, you’re more likely to look forward to your workouts and maintain consistency.
Accountability and Support:
Enlist the support of a workout buddy or join group fitness classes to stay accountable and motivated. Exercising with others can provide encouragement, accountability, and social interaction. Consider working with a personal trainer or joining fitness communities to stay on track with your goals and receive guidance and support.
Scheduling fitness in your busy life is a matter of prioritization, time management, and commitment. By recognizing the importance of fitness, assessing your schedule, setting clear goals, using time management strategies, making exercise non-negotiable, finding efficient workouts, embracing technology, enjoying the process, and seeking accountability and support, you can successfully carve out time for fitness and achieve your weight loss goals. Remember, your health and well-being are worth the investment of time and effort.
We Are in Control with Sandi Glandt
Sandi Glandt is a business owner, bestselling author, Mrs. Florida International title holder and supermom. Her participation in various beauty pageants has inspired other women in her community, and she strives to spread the message that women are in control of how powerfully they age. In our exclusive interview, Sandi shared advice on how to juggle fitness, family and business.
Dennis Postema: What has your runway journey looked like?
Sandi Glandt: In 2022 I was Mrs. Florida International. I then took the stage at Nationals and won Mrs. International 2022. It was my first time competing in a pageant. I held that prestigious title for a year.
In 2024, I competed in my first fitness competition and won two first place trophies and received my pro card.
Dennis: What does your daily schedule look like?
Sandi: I’m a structured, regimented person, and that amplifies when I’m participating in a competition. It’s prep mode. You have to be ready to step onstage.
I recently wrote an Instagram post about my routine when I was at Miami Swim Week.
A typical day for me starts at 5:35 a.m. on the dot, even
when I’m not in prep mode. I have a home gym, so I wake up and work out. I’m a business owner, wife and mom—I need to fill my cup before I pour into everyone else’s, and my daily workouts accomplish that goal.
My favorite part of working out is weightlifting. It keeps me feeling strong and energized, and it increases longevity. I have a trainer for competitions whose customized programs I follow even when I’m not competing. I also use an exercise bike and treadmill—those are my gotos for cardio.
My workout lasts until 7:00 a.m. Those are my two quiet hours of the day. I don’t listen to music, and I try not to make noise so I don’t wake up my family. I’ve worked out for almost my entire life. I love it. Having my gym in my garage makes a world of difference for me; the privacy is irreplaceable.
From there, I transition into Mom Mode. I make breakfast for my kids—eggs, fruit, yogurt, pancakes—so they’re fueled up for school or camp, depending on the time of year. I drop them off and return home around 10:00 a.m.
Then, I work until about 3:00 p.m. I talk to clients, record podcasts, make content for my sponsors and more. My work weeks are structured, where
certain days I work one-onone with clients, and other days I do group coaching with my High-Performance Academy.
Once work ends, I’m back to Mom Mode, making dinner or healthy snacks, helping the kids with homework, and spending quality family time together, whether that means watching a movie, playing a game or swimming in our pool. We love to stay active together!
Our family rarely breaks away from our schedule, unless we go on vacation or something like that. I think that my consistent schedule contributes to my success. I began creating these habits for myself in college, when I started going to the gym without any prior knowledge of how to use the machines. I made myself go at least five times per week to build that habit, and it got the ball rolling for me.
My High-Performance Academy is based on three pillars: systems, strategies and support. Consistency at home and in business is the key to success. My lifestyle is built on those three pillars. When you have the right system and a strong strategy behind it, then you’re supported and unstoppable!
Dennis: How do you overcome hurdles?
For any goal you want to
accomplish, remove all the roadblocks you can. That’s the quickest path to success.
Want to eat healthier? Get the junk food out of your house if you have a sweet tooth.
Want to get the day started earlier? Put your clothes out at night so they’re ready for you in the morning.
Set yourself up for success.
Dennis: What do the days leading up to a competition look like?
Sandi: I wake up at 5:00 a.m. instead of my usual 5:35 a.m. My workouts get longer—
instead of an hour in the morning, I’m doing an hour and a half in the morning and then an additional weighted cardio regimen at night. I am focused on building muscle and leaning-out in the lead-up to a competition.
The intensity feels crazy because I’m still managing my business as usual and making quality time for my husband and my boys, all while I’m counting macros and calories down to the smallest detail and spending extra time working out. Attention to detail is key but I’m also so grateful for the support of my family.
During that six-to-eight-week window, I’m hyperfocused on achieving my goal. You need to make accommodations for the things you want in life. Adjust your schedule and cut out the noise.
The biggest piece of the puzzle is mentality. Reminding yourself, “I have this goal.” The main reason I wanted to
compete in the first place was to see how disciplined I was. Competing took that to a new level for me.
It gets easier with time. My family went out to a winery where they served wine and pizza. I rarely drink and I don’t eat pizza, so I ordered salmon with a side salad. It was hard to resist the craving for pizza as the smell of marinara sauce wafted into my nose, but as I ate my salmon and salad, I felt good knowing I had the willpower to resist the temptation of the pizza. Knowing I had that level of self-control was a game changer.
Dennis: What advice do you have for people who dream big?
Sandi: After finishing one of my competitions, I made a YouTube video on my takeaways of the experience and why I wanted to try it out to begin with.
Anyone pursuing a big goal, regardless of what it is, needs to know their why. There will be times when you want to give up because hitting the snooze button is more convenient than getting yourself out of bed early, or because it’s easier to go with the flow at dinner with friends by eating foods you shouldn’t. But keeping a constant reminder of why you’re chasing this dream will keep you grounded.
Sometimes I think I have a screw loose because I love a good challenge. I run toward fear, not away from it. Being uncomfortable means I’m growing.
I think all high performers have this need to push ourselves to the next level. It’s something in our brains or in our DNA telling us we can do it, and if we can, we should.
You have to dig deep. I have two kids asking me why I’m doing things—why do I wake up early to work out? Why do I count my macros? My determination makes me a role model to them. I can tell them, “If you have a goal, you don’t give up on it.”
I want to be able to carry my sons around on my back until I’m a hundred years old—or at least keep up with their activity levels forever. Women can age more powerfully than society gives us credit for. We’re in control of that. We can all be more cognizant of how the choices we make affect everything we do and feel. Energy, libido, functionality—I don’t think I would be able to get up and operate in the way I do if I had a horrible diet and no workout regimen.
Set targets for yourself and go after them, and you’ll achieve your dreams. Draw out a roadmap. What’s your plan?
Achieving your goals inspires
the people around you. There are women in my community who are now competing in the Mrs. International pageant as well as the fitness competition coming up later this summer. Your motivation and mindset can inspire others to do something they may never have thought possible for themselves, but they see you do it, they start getting excited to try it too.
Dennis: What does your diet look like when you’re preparing for a competition?
Sandi: The closer you get to the stage date, the more you’re like, “Oh my gosh, it’s getting real. It’s here and I can’t mess around.” You have to dial in to nutrition. I travel with a food scale when I’m preparing.
You have to be down to the macro. That can be the difference between winning and losing.
I remember getting to the point where my breakfast consisted of egg whites and my lunch was a rice cake with tuna, and bagel seasoning.
Every bite that you eat counts. You get good at eating the delicious stuff in higher volumes. You could have a burger loaded with sauces and toppings, or you could have a burger with the patty, mustard and lettuce, and you’re going to get significantly more
protein out of that than something stacked and on a bun.
I have learned the value of calories. That sauce on your burger can be hundreds of calories. You need to find creative ways to eat in higher volumes, so you feel full for longer. Leaner meats, like turkey, can make hundreds of calories’ worth of difference when you use them as substitutes for foods like ground beef. Zucchini, peppers and onions are excellent for adding bulk without ticking up the calorie count too high.
Dennis: Is there anything else you’d like to share?
Sandi: I’m excited to be returning as Mrs. International for the pageant in Kingsport, Tennessee, this July to watch the crowning of the new Mrs. International 2025. If you’re interested, there will be a livestream at mrsinternational. com. If you want to compete, you can reach out to me at MrsIntl2022@gmail.com.
In the first week of August, I’ll be competing at World Beauty Fitness & Fashion, or WBFF, to compete on the professional stage and go for the WBFF crown.
To learn more about Sandi, email her at sandra@ sandraglandt.com.
Emotional Eating: Understanding and Addressing the Psychological Factors in Weight Loss
Emotional eating is a common challenge many individuals face when trying to achieve weight loss goals. It involves using food as a coping mechanism for dealing with negative emotions, stress, boredom, or other psychological factors. Understanding the underlying causes of emotional eating and developing effective strategies to address these psychological factors are crucial for successful weight loss. In this article, we will explore the concept of emotional eating, its impact
on weight management, and practical techniques to overcome this behavior and develop a healthier relationship with food.
Defining Emotional Eating:
Emotional eating refers to the practice of using food as a way to soothe or suppress negative emotions. It often involves eating in response to stress, anxiety, sadness, boredom, loneliness, or even happiness. Emotional eating can lead to consuming excessive amounts of food, especially high-calorie,
comfort foods, which can hinder weight loss efforts.
Identifying Triggers:
The first step in addressing emotional eating is identifying the triggers that lead to this behavior. Keep a food diary to track your eating patterns and make note of the emotions you experience before, during, and after eating. Recognize the situations, events, or emotions that often trigger the desire to eat emotionally. Common triggers may include work-related stress,
relationship issues, fatigue, or feeling overwhelmed.
Developing Emotional Awareness:
Developing emotional awareness is essential in breaking the cycle of emotional eating. Learn to differentiate between physical hunger and emotional hunger. Take a moment to pause and assess your emotions before reaching for food. Ask yourself if you are truly hungry or if there are other emotional needs that require attention. This practice allows you to make more conscious choices about your eating habits.
Find Alternative Coping Mechanisms:
Rather than turning to food, explore alternative coping mechanisms for dealing with emotions. Engage in activities that bring you joy, such as exercise, hobbies, reading, journaling, or spending time with loved ones. Experiment with stress-relief techniques like deep breathing exercises, meditation, or taking a walk in nature. Finding healthier ways to manage emotions helps break the cycle of emotional eating.
Practice Mindful Eating:
Mindful eating can be a powerful tool in addressing
emotional eating. Slow down and savor each bite, paying attention to the taste, texture, and aroma of your food. Engage all your senses and be present in the moment. Mindful eating allows you to fully experience the pleasure of eating while fostering a deeper connection with your body’s hunger and fullness cues.
Create a Support System:
Seek support from friends, family, or a support group to help navigate emotional eating challenges. Share your journey with individuals who can provide understanding, encouragement, and accountability. Consider working with a therapist or counselor specializing in emotional eating to address underlying psychological factors that contribute to this behavior.
Build Healthy Coping Strategies:
Developing a toolbox of healthy coping strategies is crucial for overcoming emotional eating. Explore different techniques and find what works best for you. This could include practicing self-care, engaging in regular exercise, getting enough sleep, seeking professional help if needed, or finding creative outlets for self-
expression. Building healthy coping mechanisms helps you manage emotions without relying on food.
Practice Self-Compassion:
Be gentle and compassionate with yourself throughout your weight loss journey. Recognize that emotional eating is a common struggle and that setbacks may occur. Instead of beating yourself up over slipups, practice self-compassion and forgiveness. Learn from the experience, recommit to your goals, and focus on making positive choices moving forward.
Overcoming emotional eating requires understanding the psychological factors behind this behavior and implementing effective strategies to address them. By identifying triggers, developing emotional awareness, finding alternative coping mechanisms, practicing mindful eating, creating a support system, building healthy coping strategies, and practicing self-compassion, you can break free from the cycle of emotional eating and develop a healthier relationship with food. Remember, weight loss is not just about physical changes but also about nurturing your emotional wellbeing.
Celebrating Non-Scale Victories: Recognizing Achievements Beyond the Numbers
When it comes to weight loss, we often become fixated on the numbers on the scale. However, true success goes beyond just the digits. Nonscale victories (NSVs) are achievements that go beyond weight loss, focusing on the positive changes in our bodies, minds, and overall wellbeing.
In this article, we will explore the importance of celebrating non-scale victories, why they matter, and how to recognize and embrace them throughout your weight loss journey.
Redefining Success:
Weight loss is not the sole indicator of progress or success. Redefine what success means to you by considering other aspects of your journey. Nonscale victories can include improved energy levels, increased strength, better sleep quality, enhanced mood, reduced cravings, improved self-confidence, and positive changes in body composition.
Celebrating these achievements helps shift your focus from a number on the scale to overall wellbeing.
Reflecting on Personal Growth:
Take a moment to reflect on the personal growth you’ve experienced during your weight loss journey. Recognize the positive changes in your mindset, self-discipline, self-care practices, and your ability to overcome obstacles. Acknowledge your determination, resilience, and commitment to a healthier lifestyle. These personal achievements contribute significantly to your overall well-being and deserve celebration.
Body Measurements and Clothing Fit:
While weight is one way to measure progress, pay attention to changes in your body measurements and the way your clothes fit. Notice how your waistline has slimmed down, how your clothes feel looser, or how you’re able to fit into smaller sizes. These changes reflect your body composition shifting towards a healthier state and are important indicators of progress.
Improved Physical Fitness:
Non-scale victories can be seen in your improved physical fitness. Celebrate
milestones such as running a longer distance, lifting heavier weights, completing a challenging workout routine, or achieving a personal best in a specific exercise. Notice how your stamina, endurance, and overall fitness level have improved over time. These achievements showcase your dedication to a healthy and active lifestyle.
Enhanced Mental and Emotional Well-being:
Weight loss impacts not only your physical health but also your mental and emotional well-being. Celebrate the improvements in your mental clarity, reduced stress levels, enhanced mood, increased selfconfidence, and improved body image. Recognize the positive changes in your relationship with food, the development of healthier coping mechanisms, and the ability to practice selfcare and self-compassion.
Health Improvements:
Non-scale victories often manifest as improvements in your overall health. Celebrate milestones such as lowered blood pressure, improved cholesterol levels, reduced risk of chronic diseases, improved blood sugar control, or
improved markers of inflammation. These health improvements are longterm benefits of your weight loss journey and are worth acknowledging and celebrating.
Embracing Self-Care:
Self-care is an integral part of any weight loss journey, and non-scale victories can be found in the habits
you’ve developed. Celebrate the moments when you prioritize self-care, such as nourishing your body with wholesome meals, practicing mindfulness and relaxation techniques, engaging in enjoyable physical activities, getting adequate sleep, and managing stress effectively. These acts of self-care contribute to your overall well-being and deserve
recognition.
Sharing and Celebrating with Others:
Don’t keep your non-scale victories to yourself. Share them with supportive friends, family members, or an online community. Celebrating your achievements with others allows you to receive encouragement, support, and recognition for your progress. Additionally, celebrating the non-scale victories of others can inspire and motivate you to continue on your own journey.
Weight loss is not solely defined by the numbers on the scale. Embrace the concept of non-scale victories and celebrate the achievements beyond weight loss. Recognize and acknowledge the positive changes in your body, mind, and overall well-being.
By shifting your focus to these non-scale victories, you will find increased motivation, enhanced selfconfidence, and a deeper appreciation for the holistic transformation that occurs on your weight loss journey. Remember, success is not just a number—it’s a multifaceted journey towards a healthier, happier you.
Sustaining Long-Term Success: Strategies for Maintaining Weight Loss and Healthy Habits
Losing weight is a significant achievement, but the real challenge lies in sustaining that success in the long run. Many people struggle with weight regain after initial weight loss, leading to frustration and a sense of defeat. However, with the right strategies and mindset, it is possible to maintain your weight loss and cultivate healthy habits
for a lifetime. In this article, we will explore effective strategies for sustaining long-term success and maintaining a healthy weight.
Embrace a Mindset Shift:
To sustain long-term success, it’s crucial to shift your mindset from viewing weight loss as a temporary
phase to embracing it as a lifestyle change. Understand that your journey is ongoing, and there is no finish line. Adopt a growth mindset that focuses on progress, self-improvement, and continuous learning. Embrace the concept of lifelong health and wellness, rather than solely focusing on the number on the scale.
S
et Realistic and Sustainable
Goals:
When it comes to weight maintenance, setting realistic and sustainable goals is key. Avoid extreme diets or restrictive eating patterns that are difficult to maintain in the long term. Instead, aim for gradual, steady progress. Set goals that include both weightrelated targets and behaviorbased goals, such as making healthier food choices, engaging in regular physical
activity, and prioritizing selfcare. These goals create a solid foundation for lasting success.
Maintain a Balanced and Nutritious Diet:
A balanced and nutritious diet is essential for maintaining weight loss. Focus on whole, unprocessed foods that provide essential nutrients while keeping you satisfied. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Be mindful of portion sizes and practice mindful eating to prevent overeating. Aim for consistency rather than perfection and allow yourself occasional treats in moderation.
Regular Physical Activity:
Regular physical activity is crucial for maintaining weight loss and overall well-being. Find activities you enjoy and make them a part of your daily routine. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises. Incorporate physical activity into your daily life, such as taking the stairs instead of the elevator, walking or biking to nearby destinations, or scheduling
regular workout sessions. Consistency is key to sustaining the benefits of exercise.
Prioritize Sleep and Stress Management:
Adequate sleep and stress management are often overlooked but play a significant role in weight maintenance. Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Manage stress through techniques such as meditation, deep breathing, yoga, or engaging in hobbies you enjoy. Both sleep and stress management contribute to a balanced lifestyle and support healthy habits.
Regular Self-Monitoring:
Maintaining self-awareness and regularly monitoring your progress are vital for long-term success. Track your food intake, physical activity, and behaviors to identify patterns and make necessary adjustments. Keep a food journal, use mobile apps, or utilize wearable devices to monitor your steps, heart rate, and other metrics. Regular selfmonitoring helps you stay accountable and catch any potential pitfalls before they become major setbacks.
Cultivate a Supportive Environment:
Surround yourself with a supportive environment that fosters healthy habits. Share your goals with friends and family who can provide encouragement and accountability. Engage in activities with likeminded individuals, join support groups, or seek the guidance of a nutritionist or dietitian. Creating a supportive network helps you stay motivated and provides the necessary encouragement during challenging times.
Practice Self-Compassion and Resilience:
Weight maintenance is
not always smooth sailing, and setbacks are bound to happen. Practice selfcompassion by being kind to yourself and avoiding self-criticism. Learn from setbacks and use them as opportunities to grow stronger and make positive changes.
Develop
resilience and bounce back from challenges with determination and a positive mindset. Remember that sustainable weight maintenance is a lifelong journey that requires patience and perseverance.
Sustaining long-term success goes beyond the initial weight loss phase. It requires a shift in mindset,
realistic goal-setting, balanced nutrition, regular physical activity, adequate sleep, stress management, self-monitoring, a supportive environment, and practicing self-compassion and resilience.
By incorporating these strategies into your lifestyle, you can maintain your weight loss, cultivate healthy habits, and enjoy a lifelong journey of health and wellbeing. Remember, it’s not just about reaching your goal weight; it’s about sustaining your success and living a fulfilling, healthy life.
Building Your Support Network: Identifying and Engaging Your Dream Team
Embarking on a weight loss journey can be challenging, but you don’t have to do it alone. Building a strong support network, often referred to as your “dream team,” can significantly enhance your chances of success. In this article, we will explore the importance of a support network, how to identify individuals who can be part of your dream team, and strategies to engage and maximize their support on your weight loss journey.
The Power of Support
Having a support network plays a crucial role in achieving and maintaining weight loss goals. Supportive individuals
can provide encouragement, motivation, accountability, and practical assistance. They can be your cheerleaders during challenging times and provide guidance and empathy when faced with obstacles. Building a support network creates an environment of understanding and support, making your journey more enjoyable and sustainable.
Identifying Your Dream Team
To build an effective support network, start by identifying the individuals who can play different roles in your dream team. Consider the following:
• Family and Friends: Look for family members or
friends who are supportive, understanding, and nonjudgmental. They can offer emotional support, participate in physical activities with you, and help create a healthy environment at home.
• Workout Buddy: Find someone who shares similar fitness goals and interests. Having a workout buddy can increase accountability, make exercise more enjoyable, and provide friendly competition and encouragement.
• Nutritionist or Dietitian: Seek guidance from a qualified professional who can provide personalized
nutrition advice, meal planning, and support in developing healthy eating habits. They can monitor your progress, offer practical strategies, and address any concerns or challenges.
• Support Groups or Online Communities: Join local support groups or online communities focused on weight loss and healthy lifestyles. These groups provide a sense of belonging, a platform to share experiences, and valuable insights from others who are on a similar journey.
• Health and Wellness Coach: Consider working with a health and wellness coach who specializes in weight management. They can provide personalized guidance, help you set achievable goals, and support you in developing sustainable habits.
Engaging Your Dream Team
Once you have identified potential team members, it’s essential to engage and maximize their support. Here are some strategies:
• Share Your Goals: Clearly communicate your weight loss goals and aspirations with your support network. This will help them understand how they can best support you and
provide the necessary encouragement and accountability.
• Regular Check-Ins: Schedule regular check-ins with your team members to discuss progress, challenges, and successes. These conversations allow for ongoing support, problem-solving, and celebration of milestones.
• Collaborative Meal Planning: Involve your family and friends in meal planning and preparation. This encourages healthier choices, creates a supportive food environment, and fosters a sense of togetherness.
• Participate in Group Activities: Engage in group activities with your support network, such as fitness classes, hiking, or cooking healthy meals together. These activities promote bonding, enjoyment, and shared experiences.
• Celebrate Milestones: Celebrate not only your own achievements but also the successes of your support team. Acknowledge and appreciate their efforts in being part of your journey.
Adjusting Your Dream Team
As your needs evolve, it’s essential to evaluate and adjust your support network
accordingly. Some individuals may naturally drift away, while new ones may come into your life. Be open to seeking additional support or modifying your existing team to ensure it continues to meet your evolving needs.
Be a Supportive Team Member
Remember that support is a two-way street. Just as you receive support from your dream team, be a supportive team member yourself. Offer encouragement, celebrate their successes, and be there for them when they face challenges. Supporting others strengthens the bond within your team and creates a positive and uplifting atmosphere.
Building a strong support network is a valuable asset on your weight loss journey. Your dream team will provide encouragement, guidance, and accountability, making the path to your goals more manageable and enjoyable. Identify the individuals who can fulfill different roles in your support network, engage them actively, and be a supportive team member yourself. With the power of your dream team behind you, you can navigate the challenges, celebrate milestones, and achieve longlasting success in your weight loss and wellness endeavors.
One problem that keeps us stalled in our weight loss goals is the emotional component of hunger. Sometimes our body isn’t necessarily hungry, but those food psychology triggers get tripped. We find ourselves in a challenging personal situation. The first instinct is to reach for the nearest processed, sugary and/or high-fat snack or fastfood meal.
Do you know what brings on strong cravings for you? It’s different for everyone, and the tolerance will vary from one person to the next. But these types of situations can definitely put the kibosh on your weight loss and healthy eating plan if you’re not prepared to meet them head on.
Stress Eating.
Pure stress... a day filled with activity and no breaks. Rushing around, having to solve problems on the fly. Encounters with aggressive people... mistakes being made, mishaps, putting out fires. We all have stress to deal with. When you’re faced with it, and you’re trying to eat less and stay on plan with healthy choices, what do you do? Those cravings are powerful... you’re starting to feel snappish, slightly sick, with a headache coming on
and a ravenous feeling.
The best way to approach meals and snacks on a potentially stressful day or week is to be prepared. People who often choose the wrong foods that cause weight gain do so because they don’t have a healthy eating plan in place.
Stock your kitchen with healthy take-along meals and snacks. Make this a lifestyle, not an occasional habit. Buy a lunch box and some small containers to fill with fresh veggies and fruit, healthy protein like hummus, hard-boiled eggs or lean meat, whole-grain breads and crackers.
If you do this on a regular basis and establish a routine (example, packing the food bag in the evening each night before bed, so you can grab it and go in the morning), you’ll have healthy choices when hunger hits on a stressful day.
Emotional Eating
Some people do well once they change their eating habits and approach to food prep. They’re on track with losing weight, exercising and getting fit. But what happens when something triggers strong emotions?
Big problems in your family... a sudden car accident. Marital discord... the big, scary kind. Your relationship is ending... you just found out a close family member has a serious illness.
Usually this is the breaking point for people who are trying to lose weight. When circumstances disrupt your life, it’s hard to fit in time for exercise, let alone stocking and prepping healthy foods. You’re likely to go straight for the most fattening foods available.
“Comfort food” is called this for a reason. Your nervous system wants that sluggish, satiated feeling that you get from mac and cheese, pizza and cake. But we know that ultimately this affects the number on the scale, the blood test results.
Is there a way to stay the weight loss course when your life seems to be falling apart? Recognizing the stress for what it is could be the first step. Start by acknowledging the feelings. Give yourself permission to feel them in the first place. What is stress? Your muscles are holding onto tension.
One way to rescue your healthy eating plan when life is spiraling out of control
is to increase consumption of lean protein. The body needs more protein when our nervous system is being assaulted and overburdened. Once you’ve curbed that ravenous feeling with some healthy protein, try to resume your plan to fill up on fresh produce.
Continue exercising even if you don’t think you have time anymore. You might need to modify or downgrade the plan, and that’s okay. Example: maybe instead of driving to and from the gym for an hourlong session, your workout now consists of jogging a quick mile each afternoon. Even, so, it’s worth continuing to exercise and get stress hormones out of your system.
Insomnia
Insomnia can be another weight loss saboteur. Sleep patterns take us in a cycle. If we get thrown off balance, being stuck awake for much of the night can make us lethargic and unmotivated during the day. After a night of poor sleep, by 1 pm we might be feeling like eating a big, greasy cheeseburger and then drifting off for a nap.
Keeping up with a moderate healthy eating and exercise
plan will help us feel tired at the end of our day. It’s more difficult if you haven’t slept well the night before. But resisting the urge to nap and expelling your stress in a healthy way can stop the insomnia pattern from contuing.
If you get hungry before bed and can’t seem to fall asleep because of it, try a small snack of crackers with plain yogurt dip or something similar.
Best Foods to Keep in the House to Stop Emotional Trigger and Stress Related Cravings
Nuts. In small amounts, nuts can be a healthy and filling way to nourish the body and stave off cravings. Sprinkle walnuts atop your fresh salad. Mix a tablespoon of peanut butter into plain yogurt. Keep nuts in a container in your car or purse, and snack on a handful when you need to refuel.
Hard boiled eggs. These make a great take-along snack. Store one or two per Ziplock bag in the fridge, to add to your lunch box in the morning.
Cooked, lean meat like chicken or turkey breast. Cold cuts tend to have a
lot of sodium and sugar added. Your best choice is to buy packaged meat from the butcher’s section of your grocery store. Cook and store, then portion out as needed for lunches and dinners. Dice up and add to a salad. Enjoy on wholegrain bread with healthy fixins like lettuce and tomato.
Plain, nonfat Greek yogurt. (If you’re eating low-carb choose full-fat). Nonfat Greek yogurt is surprisingly filling, due to the straining process in making this type of yogurt. Add a sprinkle of garlic powder and dill, with a bit of salt and pepper. Enjoy as a healthy dip with carrot, celery and cucumber slices.
Tuna and salmon. Cans of tuna, or cooked salmon that’s portioned out for a quick lunch, can be a lifesaver when you’re eating for healthy weight loss. These fish are packed with nutrition and good fats for neuro and brain health. Enjoy with a fresh salad and a few wheat crackers for lunch. Or serve with whole grain brown rice and a side of colorful veggies for dinner.
Beans and legumes. Stock your pantry with cans of nutritious, delicious, filling beans. Portion out some in
containers and make a quick burrito with a wholegrain wrap, for dinner. Blend up with olive oil, lemon juice and seasonings to make a homemade bean dip.
Hummus and bean dip. When you don’t have time to make food from scratch, a tub of healthy hummus or bean dip can be a lifesaver. Add some to small containers and pack a lunch/snack of sliced veggies and whole grain crackers. Stop hunger in its tracks... deliciously and nutritiously.
Using Cravings to Your Healthy Advantage
Here’s a fascinating topic on the subject of weight loss. How many of us are plagued with cravings while on a supposed diet? And how many of us actively ignore those cravings?
We have different reasons for craving certain foods at certain times. The closer you pay attention to your body and what it’s trying to tell
you, the healthier you can be.
Craving salty chips? All of your favorite snack foods contain MSG - a highsodium food that puts stress on your kidneys.
A craving for salt could mean your body is low on minerals.
Some call these electrolytes - the essential sodium, calcium, potassium, magnesium, zinc, iron, selenium and other positively-charged metals that are present in certain foods. Our body needs minerals to function properly.
Instead of binging on junk food brands, try a healthier option for getting salt and minerals:
Homemade pickles (made
with garlic, dill, no sugar added)
Seaweed snackscheck the label and choose ones with simple ingredients. NO MSG! Celery and peanut butter.
Veggies like celery, that are grown in the ground in rich, fertile soil contain essential minerals your body needs to thrive.
Seafood. Selenium-rich seafood is wonderful for the body. A nice meal of mussels marinara over brown rice or wheat pasta, will provide the missing minerals your body may be craving.
Root vegetables - carrots, beets, turnips, potatoes (sweet and white). Drizzle with olive oil and roast for tonight’s dinner - wonderful for the health. Just go easy on portions as many root veggies are also high in sugar.
If you’re craving fatty foods, like cheeseburgers and bacon...
Your hormone health may
need a boost. Fat is needed for hormone, brain and nervous system function. As we age, do we need more fat? The answer is likely yes... but which kind?
Different fats affect the consistency of the blood. We have long been taught that eating too much fat clogs the arteries. But how to get your body the essential fats it needs to be healthy?
Limit the amount of fat you eat. A meal that’s high in fat from fatty meats and cheese is delicious, but throws off the body’s balance.
Limit saturated fats. Avoid if you’re in the obese category, and looking to lower your percentage of body fat.
Choose healthy fats like olives and olive oil, avocado and avocado oil; coconut and coconut oil; nut and seed oils like sesame,
sunflower, and pumpkin seed oil and their seeds.
Eat fat in smaller portions, and combine with healthy plants for better absorption. This is generally why we eat and enjoy salads with oilbased dressings.
Eating small quantities of saturated fat along with bitter greens is a win for your health. Mediterranean dishes like sausage and broccoli rabe, escarole and sausage, or a side salad of dandelion salad make perfect sense. The two (fat and bitter greens) cancel one another out, and work to balance the body’s blood chemistry.
It’s even possible that small amounts of saturated fats may help us absorb the vitamins and minerals present in green, leafy and bitter vegetables.
Craving sugar and sweets.
If you’re craving sugar, it’s likely that your stress levels are high and your body is looking for that brain chemical cocktail that brings about calm feelings. Instead of reaching for something sweet, try a lean or healthy protein snack or small meal first. Afterward, it will be likely that the strong urge for sugar has subsided.
Still really want something sweet? Your body might benefit from a small amount of fruit. Unlike processed sugar which goes straight to the pancreas and liver and taxes the organs of your body when you eat it, real fruit contains fiber to slow your digestion. That means eating real fruit won’t send your blood sugar levels soaring and lead to diabetes down the road.
Also, certain fruits have certain health benefits. Examples: raisins are high in iron. Bananas contain potassium which balances the sodium levels of your body’s cells. Bananas and apples also balance the gut.
Adding limited amounts of fruit to the daily rotation can be a good thing. Try half of a fruit like a banana, apple, peach or pear. Save the other half to share with a friend or enjoy later.
