Dealing with food cravings


You know the feeling, you’re humming along on your new diet and exercise program and the BLAM!… you’re hit with the strongest cravings for every food item that isn’t listed on your meal plan.

What do you do?

For most of us, when we are at our most vulnerable (like when we are hungry and buzzing from less than stellar nutrients and calories) – we give in to the cravings and eat anything …and pretty much everything in our vicinity.

Why does this happen? Why do we sabotage ourselves when working on being healthier and and losing weight?

Here are some simple take aways you can implement right now to diminish these cravings when they come. Because, first of all, we can never stop them entirely. Why? For one thing, our bodies are used to a certain amount of food and energy we feed it and when it realizes that the “norms” have changed, it reacts by telling us to EAT MORE FAT! This is actually a good thing if we were really starving but in reality…we are not, but our body doesn’t know this. It also reacts erratically when it comes to hormone fluctuations that occur with stress in our lives, foods that we eat and a plethora of real life happenings that occur.

Simply put; we will have cravings at one point or another. We just need to understand how to minimize the power and impact over us and work on balance so we don’t feel deprived.  Here are some ways you can lessen and overcome these cravings as they come:

  1. Make sure you are eating enough calories to sustain your body’s basic needs. This means calculating (or doing some of your own research on foods eaten and satiety) your body’s calorie needs on a daily basis and then adding in additional calories for your workouts and activity levels. You’ll then subtract no more than 300-500 calories per day to be in a “calorie deficit” and be able to lose weight. The problem with this formula is that many of us underestimate our body’s needs and think that cutting back on calories more drastically, will help us to lose weight faster. This is a bad idea. Another common practice is to eat mostly “diet” food items that give us close to nothing in terms of nutrition and our body is now in hyper-active “starvation” alarm mode. How to change this? Once you know your calorie needs to lose weight (again, don’t cut more than 500 calories a day to minimize your body’s starvation cues), choose whole foods and eliminate all diet and processed foods. This will help to “feed” your body the nutrition it requires, even when you are cutting back on calories so that your body doesn’t work against you to eat more. Choose a large assortment of vegetables (the more colorful, the more nutrients), lean protein choices, whole grain carbohydrates (these are NOT bad for you) and don’t forget to get in enough healthy fats like nuts, nut butters, avocados, and olive oil. In order to create a “happy balance” in your mind and your body, plan to eat a food that’s completely off limits at least once or twice per week. This can be a decadent dessert you would crave or a serving of your favorite fat-laden foods. The key is to eat these fun treats with dignity and a fork or spoon in front of other people, rather than shoving un-portioned amounts into your mouth with your hands. Trust me, this will be one of the most important steps you can take in helping to curb those nasty cravings.
  2. Now that you’re on track with your food choices and getting in enough calories to sustain your body’s daily needs, let’s talk about what to do when you get a craving and aren’t planning your treat yet. Imagine this; you come home from a busy and stressful day at work and you eat dinner with your family and sit down to relax on the couch while watching the latest episode of “The Walking Dead”…when all of a sudden…BLAM! You need something STAT! On a commercial break, you head into the kitchen and open the refrigerator door to stare into the abyss…what do I want? What do I want? ask yourself. You close the door and open the pantry door, only to repeat the process again. You may go back to the refrigerator and stare again…hoping to find what you’re looking for. But guess what? If you ever find yourself doing this, standing in front of the open refrigerator or pantry wanting something …but not quite sure what that something is…close the door and go someplace quiet. Sit down and feel that emotion. Because, that feeling of “wanting something” and not knowing what you want in food…means you are hungry for something emotional. It could mean you need to cry. You might need a hug and a close friend or loved one to listen to something that’s bothering you. You might need to grab a pillow and beat the crap out of it. Whatever it is, it is not about food. This is huge. We use foods for so many things and we wear foods when we overdo it on the emotional things. Start a journal and write down what happened that day and what you felt and start to process your emotional ties to food. Food used in this way is no different than overdoing it on a drug or alcohol. It gives us a rush of a good feeling and takes away that emotional need – but only for a brief moment. Then it passes and we need more…or we stop and find out how to deal with that emotion. I know, this one is deep but it’s important to get ahold of.
  3. Hormones and habits. I really don’t have much more to say except they can wreak havoc on our healthy plans. We may be humming along just fine and then BLAM!…we want to eat everything covered in chocolate. Or we may prefer crunchy foods when stressed out and hormones get out of control. Another issue is the habits we’ve created in eating certain foods when we feel these hormone surges. This takes some time to break. Again, it isn’t easy to do but trust me, it’s EVERYTHING as you move forward in your weight loss and fitness goals. Journaling will help you find patterns that bring about specific cravings and you can then learn how to better deal with them before they show up. One important thing to realize too, is when you give in to your craving and binge…you need to accept what happened and move on. Don’t beat yourself up or throw in the towel. Find out what happened and why you had your break down…and deal with it better the next time around. Because there will be a next time if you don’t…and there might be a next time even if you do.


There you have it on simple solutions for your emotional eating. I struggled with this for many years and the only other thing I didn’t mention above is getting therapy when dealing with deeper emotional needs. I hope this helps you today and shoot me a message if you would like to share your story or questions with me! 🙂

Shakeology Vs. Protein Powders (and then some)

A question I am asked almost on a daily basis is, “Isn’t Shakeology just another protein drink?

Simply put, NO, it is not. If you want to use more protein, I highly suggest getting in more healthy food options. I don’t like the idea of supplementing our meals for a “shake” unless there is no time for an actual meal and our bodies need the nutrition and fuel. Protein powders are honestly, a dime a dozen (okay, maybe more than a dime but you know what I mean).

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I would be extremely cautious in terms of “protein powders” on the market these days and if you do require a fast fix for protein, read the ingredients. Most of the options available (for cheap, as I hear most people say) from GNC, Walmart, Target, etc have some pretty scary bonding agents that are known to cause diseases. If it’s “cheap” then there’s a reason why it’s “cheap”. Most likely, it’s filled with fillers that do nothing for your body in a positive and long term light. We get what we pay for and if you don’t believe me, do your own research. Knowledge is power and you would have to see what each of the unrecognizable ingredients actually are. I recently looked up many on google to prove my own point and to my surprise, found that many were in the “cleaner” touted protein shakes my kids were using from GNC. Not cool..and this momma said so!

I am going to answer the most common questions surrounding Shakeology so that you can learn more information to form your own decision. This is not, by any means, a push for you to buy buy buy! It’s more about education and answering questions to help you decide what is best for you. Isn’t that what coaching and supporting is all about anyway? So let’s start with the basic question from before:

Question: “Isn’t Shakeology just a more “pricier” protein shake? and can’t I just use my current brand instead?” 

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Answer: Shakeology is NOT a protein shake. Nor is it a weight loss shake. It is a 100% natural (macro and micro) nutrient dense meal replacement. It is not a one-dimensional protein shake.
Because Shakeology IS 100% natural (created by a vegan with a masters in nutrition and agricultural anthropology) the standard to remain natural does not allow for ANY artificial flavors, colors, stimulants, sweeteners or chemically modified micronutrients. Nearly every single product found in gyms, GNC, internet, you name it, have a LARGE amount of manmade chemicals dumped in it so that it tastes appealing to the general publics’ “idea” of what food SHOULD taste like.

When you add ONLY what nature provides, you get the CLEANEST and PUREST product possible. 

On to the superfoods. I don’t expect the average person that follows you to know what Astragalus Root, Ashwagandha Root, Chia Seed, Maca Root, Gogi Berries and Reishi Mushrooms are (just to name a few super foods, I’ll spare listing all 70).

Nor do I expect them to have general knowledge in all the health benefits and medicinal treatments that these foods have notoriously been used for centuries to treat examples as reducing free radicals from our body, improving our white blood cell counts which helps us fight disease, reducing inflammation (the number one marker of EVERY disease), improving the natural flora in our digestive system, etc.

If BB grew these products in a lab and modified them to keep them cheap, that would be one thing, but EACH of the 70 super foods are imported from the countries, climates and pure soil they originate from and then dried to a specific protocol to maintain a whole food- absorption integrity. Everyone should value this $4 meal. Check out this video –

Where do the ingredients in Shakeology come from anyway???

Question: “Why is Shakeology SO expensive??” 


Answer:  If you have been following me for any length of time, it is no secret that I love my Shakeology and it’s been instrumental in me keeping off the weight from my up and down yo-yo diets and emotional eating binges that lasted for over 20 years!

But I wasn’t always convinced so let me share what I’ve learned. When Shakeology came on the market, I was having good results with my strict food plans and incorporating workouts like, P90X and Insanity to my current training programs.  I initially thought Shakeology was just too expensive for just another meal replacement shake.

And $120 for a bag? Are these people nuts??? Shakeology is too expensive! As a mom with a busy schedule and bills to pay and kids to feed, I figured I didn’t need to invest in this absurdity of hyped up health in a bag. 😛

I made it through two of the hardest Beachbody workout programs they had at the time. I had finally lost the 30+ lbs after my 3rd child and was doing well enough keeping it off, why do I need this overpriced protein powder?

That was before I did my research and educated myself on what makes Shakeology different than the $19 tub of whey protein powder that I can get at the nearest grocery store. Carl Daikeler (Beachbody’s CEO) did a brilliant blog post where he answers the following question:
“How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”

There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology. When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.”  Shakeology was designed for people who want more than protein, and for people who really expect the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.

Question: “What’s the difference then between Shakeology and all-natural whey protein powders?”

Answer: It’s easy to mistake Shakeology as a whey protein supplement since it comes in powder form. Most people that are unfamiliar with supplements see a bag, or barrel, of shake mix and immediately think “protein powder” and that’s totally understandable! I even thought that Shakeology was just some generic protein shake with some fancy packaging that was just being marketed differently by Beachbody, but I couldn’t have been more wrong. It’s so much more.

You have to realize that whey protein shakes and Shakeology just aren’t in the same class. You have to separate the words “protein shake” from Shakeology. Yes, Shakeology does have a comparable amount of protein as many whey protein shakes, but it’s densely packed with so many more vital ingredients that your body needs for proper nutrition and protein shakes don’t even come close.

To really understand the difference between whey protein vs Shakeology, we have to break down what’s in them and what they do for you.

The primary ingredient in whey protein shakes is whey protein and the main reason people drink these shakes is to boost their daily protein intake so they can build bigger muscles in a shorter amount of time. If that’s your main goal, then a good old-fashioned protein shake is all you need. (Or as I mentioned above, just some chicken breast, egg whites or cottage cheese!)

Whey protein is what’s known as a complete protein that has all 9 essential amino acids and is fast and easy for your body to digest. Drinking protein shakes that use whey as the protein source, which almost all do these days, is the quickest way to fuel your body’s muscle growth with complete proteins without having to cook an entire meal.

  1. Whey Protein Concentrate (WPC): The cheapest of the three, WPC’s have the least amount of protein / 100g and is normally higher in fat and lactose than the other two.
  2. Whey Protein Isolate (WPI): The most popular of the three as 95% of its weight is made up of protein and doesn’t taste like concrete powder.
  3. Whey Protein Hydrolysate (WPH): Tastes like concrete powder. If you don’t care about taste or you just slam your shake down, WPH’s are 99% protein and digest very quickly in the body, but are the most expensive type of whey.

Regardless of which type of whey protein you go with, they all share the same purpose and function. Supplementing your protein and amino acid intake to get your muscles the protein they need to recover faster.

Now what’s Shakeology? 

Shakeology is a protein shake, but in the same way that a tiger is a cat and that because it’s a protein shake doesn’t mean that it’s just a protein shake. Shakeology is a high quality, complete meal replacement and nutritional supplement containing nearly 50 different superfoods!

Shakeology’s nutrient dense formula gives you a natural boost of healthy energy without forcing you to consume copious amounts of caffeine or processed sugar, promotes a healthy digestive tract, boosts your immune system with an antioxidant blend, and helps you fight cravings with a heaping helping of protein.

A single serving of Shakeology has 17 grams of protein from a whey protein isolate formula so a Shakeology shake has almost the same amount of protein per serving as a comparable whey shake which makes it perfect for athletes who are concerned with their performance as well as people just looking for a healthy meal replacement to aid them on their weight loss journey. On top of that, Shakeology is packed with fiber, probiotics, prebiotics, and digestive enzymes to promote a healthy gastrointestinal tract and digestion as well as aiding in the absorption of nutrients.

There isn’t a single shake on the market today that can boast anything that comes close to the health benefits of Shakeology. Nothing.

Some people will tell you, “Oh, just eat a healthy diet, take a multivitamin, drink your protein shakes, and you don’t need Shakeology,” but it’s really not that simple. As I continued to do my research, I discovered that if you separately bought all of the superfoods, vitamins, and minerals that Shakeology has and whey protein shakes don’t, you would easily spend over $300 extra every month! That’s more than twice the cost of Shakeology!

And that’s not even counting having to rebuy the perishable ingredients, i.e. blueberries, pomegranates, etc., because of their short shelf-life. You’ll never say “Shakeology is too expensive!” again when it’s actually cheaper that buying the foods individually!

At the retail price, Shakeology breaks down to about $4 a day. I started looking at what I spent on food while I was running around and picking foods up on the go.  Most places I went into, I grabbed quick food choices on-the-go that would cost me around $8 a meal with little-to-no nutritional value. (That doesn’t include the 2-3 Starbucks stops I would make spending at least $3 a pop during each visit!)

I also took a look in my own cabinets and the money I was spending at health food stores on vitamins, powders, joint support, digestive enzymes etc. All that stuff adds up fast, and became completely unnecessary with Shakeology.

But let’s be honest, at the end of the day all you, or I really care about is two things:

1.    How does it taste?
2.    Does it work?

First, the taste was surprisingly awesome!  I tasted just about every shake on the market, and had grown accustomed to ‘tolerating’ that chalky fake chocolate flavor of most.  But Shakeology really did taste like I was cheating on my diet.  I was getting to drink a milk shake every day and not feel bad about it!

Second, what were the results?  Like I said before, I was already well on my weight loss journey when I started drinking Shakeology.  I felt I was pretty fit on the outside, but I had a lot of internal issues no one could see.  Within the first month of using Shakeology consistently each day, my digestion issues were better, my skin cleared up, and my recurring cravings and emotional eating habits began to subside until they no longer have power over me.

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Now that’s cooler than cool!

I also have had tons of clients who also use Shakeology and it has reduced their needs for diabetic medications, statins and ace inhibitors. It’s also relieved countless cases of IBS, colitis and arthritis. Paying $4 and getting off pricey side-effect laden medications and spending less than the average meal they would otherwise be spending is MUCH cheaper and a price that is well worth the $129 for a month’s supply.