2024 Guide to Cancer Support Services - Conquer: the journey informed

"The 2024 Guide is now available. This guide is organized by cancer type, listing the drugs prescribed for each cancer and the support services provided by the drug company of each drug. Go to the section relevant to you to find out what financial support may be available for your treatment."

2024 Guide to Cancer Support Services - Conquer: the journey informed: Conquer: the journey informed is an online community for people affected by cancer.

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Healthy Budget Friendly Meal Ideas for College Students

Healthy Budget Friendly Meal Ideas for College Students

Published: April 6, 2023

AUTHOR(S): Nicole Starr, RD, LDN

Meal planning when you’re a college student can be tricky. You’re responsible for preparing meals, but like most college-aged students you’re probably on a budget that can make it challenging to purchase ingredients that help you eat a healthy, balanced diet. Whether you have access to a full kitchen, or a microwave and mini-fridge in your dorm room, here are a few easy, nutritious tips and shortcuts to help you stay well-fed but healthy, on-budget.

Staple Ingredients

As you adjust to your schedule, budget, and meal prep skills, having a few staple ingredients on hand at all times will be helpful when you need to cook something quickly. These staple items are good to have on your shopping list:

Produce: When shopping for your weekly produce, keep your eye on prices and sales. Sometimes fruit can be expensive! Look for produce currently in-season to keep costs down and if possible, purchase whole items to cut up when you get back to your room. Pre-cut fruits and vegetables typically cost a significant amount more. Keep an eye on circulars and ad to help cut down on costs and plan meals in advance so you have what you need on hand for a week or two.

Frozen or canned vegetables: Having vegetables in the pantry or freezer is the best way to help you quickly incorporate vegetable nutrition into your meals. Simply opening a can of vegetables or steaming a bag of frozen vegetables is quick and easy and can be used to mix with other meal components when possible. One affordable canned item that’s great to have on hand? Beans! Beans are an excellent source of protein and fiber, and can add bulk to your meals that help keep you full.

Spices and oils: Grab a few basic spices to keep on hand that you can use to add a punch of flavor to your meals. Consider dried spices like garlic powder, onion powder, oregano, salt and pepper. Then pick up a small bottle of a healthy oil, such as extra virgin olive oil, avocado oil, or coconut oil.

Breakfast

There’s a reason breakfast is known as the most important meal of the day. A good, healthy protein-packed breakfast doesn’t have to take up too much of your time in the morning. A few easy breakfast ideas include: 

Oatmeal: A bowl of non-instant, low-sugar oatmeal can be made quickly in the microwave, or as overnight oats in your refrigerator. Just mix oats with your favorite milk and let it sit for 8-12 hours. Top your oatmeal with fruit, nuts, and a sweetener if desired. While more expensive, maple syrup or honey are better-for-you-choices than white sugar.

Parfaits: Grab a tub of low-sugar Greek yogurt or cottage cheese and your favorite fruit (you might even be able to grab some fruit to-go if you have access to your dining hall). Add some granola, cold, unsweetened cereal, or nuts for extra protein and fiber if desired.

Eggs: Don’t have a stovetop to make a true omelet or egg dish? The microwave is your friend! Mix eggs, shredded cheese, veggies, or low-fat meat into a microwave-safe mug or Mason jar. Microwave for 20 second intervals, mixing between each (typically about a minute). When the eggs are no longer runny, it’s ready to enjoy.

Protein Bars with less than 10 grams of sugar and at least 10 grams protein, or possibly even a low-sugar protein drink, are alternatives for breakfasts on the go that will help satisfy you for several hours.

Lunch

Lunch can be difficult to make and eat in your room or residence if you’re on campus attending classes. But a lot of the meal ideas below can be easily transported to class, the library, or anywhere else your busy schedule requires.

Canned tuna or chickpea salad: Mix tuna or mashed chickpeas with some mayonnaise or a dash of Greek yogurt, salt and pepper, and some chopped celery for a protein-packed lunch. Eat it with whole grain crackers or whole wheat bread for extra fiber. Air packed envelopes of tuna are also an option for on-the-go lunches with protein. They are quick, easy, healthy, and already seasoned. Hard-boiled eggs, Greek yogurt, or lean low sodium lunchmeats are also an option.

Hummus wraps: Spread pre-made hummus on a wrap, and stuff the rest full of your favorite veggies or lunch meat.

Veggie quesadillas: No need for a stovetop to make a delicious quesadilla! Use your microwave to melt cheese, beans, and veggies in a tortilla to eat warm or take on-the-go. No sour cream? Plain Greek yogurt tastes very similar.

Dinner

By the end of a long day, cooking a meal that takes a lot of time and effort might be the last thing you want to do. Here are a few easy meal options and shortcuts to help you avoid the drive-through and finish your day in a healthy, budget-friendly way.

Canned or boxed soup or broth: To quickly add bulk and create a filling soup, add some drained canned beans, a grain (such as rice or pasta), and canned or frozen vegetables to your soup base.

Pasta: To amp up the nutritional value of a simple box of pasta with spaghetti sauce, choose a whole grain option and add frozen or fresh vegetables and a protein when possible.

Pita pizzas: When your budget doesn’t allow for pizza delivery, make your own! Grab a pack of pitas, light English muffins, naan bread, tortillas, or wraps and top them with pizza sauce and cheese. Don’t forget your favorite toppings before microwaving or baking.

Loaded baked potatoes: A baked potato is the perfect budget-friendly base for a filling meal. Bake the potato in the oven until tender, or microwave it for a shorter cook. Top your potato with whatever ingredients you have on hand such as butter and Greek yogurt, canned chili or beans, leftover meat/protein, or even steamed broccoli with cheese.

Rotisserie chicken: A store-bought rotisserie chicken is a perfect budget-friendly ingredient that can be repurposed for a lot of different meals. Shred it over rice or quinoa to create a grain bowl, throw some in broth for a quick soup, or use it as an ingredient in sandwiches, wraps, and quesadillas or on salads.

No matter your level of cooking experience, try to have fun with meal planning and preparation. Use your smarts and creativity to stay within your budget while meeting your nutritional needs. Focus on fruits and vegetables for low-calorie high-fiber options with vitamins and minerals, as well as lean protein choices for fullness. Check out myplate.gov, fruitsandveggies.org, Eatwell101.com, Eatingwell.com, and Healthline.com for more meal planning, recipes and shopping resources.

Nicole Starr, RD, LDN is a registered dietitian with LG Health Physicians Healthy Weight Management and Bariatric Surgery. Nicole is a graduate of Immaculata University where she studied Nutrition and Dietetics. She completed a supervised practicum and internship in the Philadelphia area through Aramark Corporation with a concentration in Clinical Dietetics at Abington Hospital. She is passionate about educating people on the importance of nutrition and a healthy diet and helping them discover simple changes in their diet to enhance their overall health and wellness.

https://www.lancastergeneralhealth.org/health-hub-home/2023/march/healthy-budget-friendly-meal-ideas-for-college-students

©2023 Penn Medicine Lancaster General Health | 24-hour Switchboard: 717-544-5511

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List of the Best Low-Carb Fruits and Vegetables

Medically reviewed by Katherine Marengo, LDN, RD, specialty in nutrition, on November 7, 2018 — Written by Sarah L. Coppola, RYT, CIHC, and the Healthline Editorial Team

Introduction

Getting enough fruits and vegetables each day can be a challenge for some, but we all know it’s important.

Not only do fruits and vegetables contain nutrients that support our bodies’ daily functions, but research has shown that these foods can help reduce the risk of certain cancers and other chronic diseases.

In addition to conveying these health benefits, fresh fruits and vegetables are generally low in fat and calories, which may make them an appealing choice for people watching their weight. However, some dieters may be wary of them if they’re trying to cut carbs. After all, don’t fruits and veggies contain a lot of sugar and carbs?

It’s true, fruits and vegetables do contain carbohydrates, but that’s no reason to leave them off your plate. Fruits and veggies contain varying amounts of carbs, so choosing the right ones, in the right amounts, means you can enjoy the health benefits of these delicious and versatile foods while you cut carbs.

Read on for our lists of the best low-carb fruits and vegetables to incorporate into your healthy low-carb eating plan.

List of the best low-carb fruits

Some low-carb diets specifically say to avoid fruit, at least for a certain part of the diet. This is because fruit tends to have a higher carbohydrate content than most vegetables, due to its higher amount of naturally occurring sugars.

But these sugars aren’t all bad — for most people, in appropriate amounts, they can all serve a healthy purpose without going overboard on carbs.

The three types of sugars found in fruits are glucose, fructose, and sucrose.

Glucose is the body’s preferred and default energy source for the brain and muscles, as well all other cells in the body.

Fructose is metabolized exclusively by the liver, which is different from how the body metabolizes glucose. While some research has cautioned against regularly consuming high levels of fructose, this advice applies to added fructose, such as high fructose corn syrup or agave nectar, not whole fruit.

Sucrose may be more familiar to you as “table sugar,” but it also occurs naturally in some fruits. Our bodies are equipped with an enzyme to break it down into glucose and fructose, and then metabolize it as each of those individual sugars.

If your doctor has recommended that you avoid sugar, or fructose in particular, you should follow your doctor’s instructions. But if not, you can likely find a way to fit fruit into your low-carb diet.

Some types of fruit have fewer carbs per standard serving, mostly due to their higher water, or have fewer absorbable carbohydrates due to their high fiber content. These absorbable carbs are often referred to as net carbs.

Fiber is a carbohydrate, but it’s one that your body can’t absorb, so it doesn’t affect your blood sugar like other carbohydrates do. So some people consider net carbs more important than total carbs.

To obtain a food’s net carb value, simply subtract the grams (g) of fiber it contains from its total carbohydrates.

Here’s our list of the best low-carb fruits.

1. Watermelon

This quintessential fruit of summer scores lowest in carbohydrate content, packing only 7.55 gTrusted Source per 100 g of fruit. It’s low in fiber, so most of this carbohydrate is absorbed. Watermelon is also high in vitamin A and has a high water content, which will fill you up while providing fewer calories. Even the rind has health benefits!

2. Berries

Berries are a popular choice for people watching their carb intake. Strawberries have the fewest carbs of all types of berries, while blackberries have the fewest net carbs.

For each 100 g of strawberries, you’ll get 7.68 gTrusted Source of carbohydrates and 2 g of fiber, yielding a net of 5.68 g of carbohydrates.

For each 100 g of blackberries, you’ll get 9.61 gTrusted Source of carbohydrates, but 5.3 g of fiber, netting only 4.31 g.

Raspberries are also an excellent choice, as they net only 5.44 gTrusted Source of carbohydrates per 100 g serving. They’re also an excellent source of antioxidants, potassium, and vitamin C among many other nutrients. And they contain phytochemicals, which are compounds that may prevent certain chronic diseases.

3. Cantaloupe

This popular orange melon is great on a hot summer day and contains only 8.16 gTrusted Source of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates.

Melons are also considered to be low-fructose fruits. Some people like to eat cantaloupe or honeydew with tuna salad. Try blending cantaloupe with lime, mint, and water to make a refreshing agua fresca.

4. Avocados

Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 g of avocado, you’ll get an estimated 8.53 gTrusted Source of carbohydrate and 6.7 g of fiber, netting only 1.83 g of carbohydrates!

In addition, that serving of avocado will give you healthy monounsaturated fats, which are known to be good for heart health. Slice avocado on top of a salad or wrap, make an avocado tomato salad, or serve it with boiled eggs. Learn 16 more reasons why you don’t want to miss out on avocados.

5. Honeydew

Honeydew, another melon, comes in at 9.09 g of carbohydrates and 0.8 g of fiber for every 100 g, netting 8.29 g of carbohydrates. It’s also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.

Try prosciutto-wrapped honeydew melon balls for a sweet-and-salty appetizer.

6. Peaches

A sweet and juicy treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 9.54 gTrusted Source of carbs and 1.5 g of fiber, netting only 8.04 g of carbohydrates. For a low-carb snack, serve them up with some cottage cheese.

List of the best low-carb vegetables

Vegetables get less of a bad rap than fruits do when it comes to carbs. They generally contain less sugar, and thus fewer carbs than fruits.

Even when you’re limiting carbs, vegetables should be an important source of nutrition in your diet. They’re high in fiber and lower in overall calories per serving than any other food group. Also, they contain an array of healthy compounds, including phytochemicals, vitamins, and minerals.

In general, the higher the water content in a vegetable, the lower the carb content per standard serving.

These are the best low-carb choices.

1. Cucumbers

Cucumbers are a refreshing and nutritious addition to any salad — Greek or otherwise! Peeled, they contain just 2.16 gTrusted Source of carbs for every 100 g. If you prefer them with peel, that’s 3.63 gTrusted Source, which is still pretty low.

2. Iceberg lettuce

Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 gTrusted Source of carbohydrate per 100 g. Pair it with several other veggies on this list to get a low-carb salad with plenty of nutrients.

3. Celery

Celery has the same number of carbs as iceberg lettuce (2.97Trusted Source g per 100 g). Enjoy this versatile veggie with salads or in casseroles, or filled with an unsweetened nut butter.

4. White mushrooms

Mushrooms contain only 3.26 gTrusted Source of carbs per 100 g. Add them to an egg white omelet for a healthy, low-carb breakfast.

5. Spinach

For every 100 g of spinach, you’ll get 3.63 g of carbohydrate. To put that in perspective, that’s only about 1 g per cup. So you can load up on spinach salads and top with lean chicken breasts and fresh strawberries.

6. Swiss chard

Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 gTrusted Source of carbs per 100 g. Swiss chard is great in soups and sautéed with garlic.

7. Broccoli

A nutrient-dense cruciferous vegetable, raw broccoli contains 6.64 gTrusted Source of carbs and 2.6 g of fiber, netting only 4.04 g of carbs per 100 g. Try it raw in a salad, lightly steamed, or in a stir-fry tossed with garlic, ginger, and a touch of olive oil.

8. Bell peppers

A light, crunchy snack when raw, or excellent sautéed with your other favorite vegetables, bell peppers have just 5.88 gTrusted Source of carbs per 100 g.

9. Zucchini

Zucchini can be “zoodled,” or turned into noodles with the help of a spiralizer or serrated peeler. This makes for a delicious and lower-carb alternative to pasta, at just 3.11 gTrusted Source of carbs per 100 g.

Or, try zucchini thinly sliced and grilled or roasted, and then layered with other vegetables and sauce for a low-carb “lasagna.”

10. Cauliflower

Cauliflower has just 4.97 gTrusted Source of carbs and 2.0 g of fiber, netting only 2.97 g of carbs per 100 g serving! In addition to enjoying its florets, you can turn it into a tasty and low-carb alternative to rice or other grains.

Just grate it using a food processor and then serve it, cooked or raw, either as a side dish or mixed in with other vegetables and protein, and topped with a dressing of your choice.

11. Asparagus

Asparagus has 3.88 gTrusted Source of carbs per 100 g. Try it steamed or brushed with a little olive oil and roasted in the oven or grill. Top it off with a squeeze of fresh lemon juice.

12. Alfalfa sprouts

Alfalfa sprouts, which are the sprouted seeds of alfalfa, have 2.1 gTrusted Source of carbs per 100 g. This nutritious veggie is a perfect salad topper.

13. Radishes

Radishes have just 3.4 gTrusted Source of carbs per 100 g, and are an often overlooked, but tasty and nutritious vegetable.

Sliced radishes make a great addition to salads, or enjoy whole radishes with a pinch of sea salt or dipped into your favorite spread or dressing.

14. Arugula

Arugula is a versatile leafy green that has just 3.65 gTrusted Source of carbs per 100 g. It’s flavorful, with a bit of a peppery-spicy quality, and is a particularly good source of vitamin A, vitamin K, vitamin C, folate, and calcium.

Try it in salads mixed in with other greens, or cooked into sauces, soups, or stews.

15. Radicchio

Radicchio has just 4.48 gTrusted Source of carbs per 100 g, and its sturdy leaves can be used as lettuce wraps to fill with your choice of ingredients.

Radicchio can be enjoyed raw or cooked in a number of ways. It even holds up to grilling.

16. Tomatoes

Tomatoes have just 3.89 gTrusted Source of carbs and 1.2 g of fiber, netting only 2.69 g of carbs per 100 g serving!

Enjoy them raw as an easy, healthy snack with salt and pepper, as toppings on salads or sandwiches, or cooked into soups or used to make sauces.

Other vegetables

Pickled or fermented vegetables, from cucumber pickles to cabbage sauerkraut or kimchi, can be another low-carb option to vary your vegetable intake. Opt for fermented, not just pickled, vegetables, which contain gut healthy probiotics. Check the list of ingredients to make sure no sugar was added.

Vegetable nutrition chart

Below is a quick-and-easy guide of the nutritional value of low-carb vegetables — feel free to bring it with you on your next food shopping trip! Remember, these values are for raw vegetables (carbohydrate content can shift slightly during cooking).

For those interested in net carbs, those in this chart.

Vegetable Total carbohydrates Fiber Net carbs Calories Fat Protein

alfalfa sprouts 2.1 g 1.9 g 0.2 g 23 0.69 g 3.99 g

celery 3.0 g 1.6 g 1.4 g 16 0.2 g 0.7 g

iceberg lettuce 3.0 g 1.2 g 1.8 g 14 0.1 g 0.9 g

zucchini 3.11 g 1.0 g 2.11 g 17 .32 g 1.21 g

white mushrooms 3.3 g 1.0 g 2.3 g 22 0.3 g 3.1 g

radishes 3.4 g 1.6 g 1.8 g 16 0.10 g 0.68 g

spinach 3.6 g 2.2 g 1.4 g 23 0.4 g 2.9 g

cucumber 3.6 g 0.5 g 3.1 g 16 0.1 g 0.7 g

arugula 3.65 g 1.6 g 2.05 g 25 0.66 g 2.58 g

Swiss chard 3.7 g 1.6 g 2.1 g 19 0.2 g 1.8 g

asparagus 3.88 g 2.1 g 1.78 g 20 0.12 g 2.20 g

tomatoes 3.89 g 1.2 g 1.69 g 18 0.2 g 0.88 g

radicchio 4.48 g 0.9 g 3.58 g 23 0.25 g 0.25 g

bell peppers 4.71 g 1.2 g 3.51 g 18 0.0 g 1.18 g

cauliflower 4.97 g 2.0 g 2.97 g 25 0.28 g 1.92 g

broccoli 6.64 g 2.6 g 4.04 g 34 0.4 g 2.8 g

* Nutritional values as determined by the USDA for raw, uncooked vegetables.

Low-carb diets

So now you’ve got your lists of low-carb fruits and vegetables. How much of these foods you’ll want to include in your meals depends on the type of low-carb diet you’re following. The main types of low-carb diets include:

General low-carb. According to the American Diabetes Association, the recommended daily allowance of carbohydrate intake is 130 g per day. Therefore, a daily intake of less than 130 g of carbs per day would be considered a “low-carb” diet.

Caveman diets. Some diets, such as the paleolithic or “paleo” approach, or the “primal” diet, call for reducing carbohydrate intake. However, specific numbers may vary from person to person, depending on individual needs and goals. For example, within these diets, you might consume between 100–150 g of carbs per day, to as low as 50 g per day.

Ultra-low-carb. Some people on a very restrictive low-carb diet, such as the ketogenic diet, are usually limited to 20 g or less of carbohydrates per day.

No matter which diet you follow, you should be able to add a few servings of low-carb fruits and vegetables to your meals every day.

It’s always a good idea to talk to your doctor before making any extreme dietary changes, including severely changing your carbohydrate intake.

The takeaway

Low-carb dieting doesn’t have to mean only protein and fat all the time. Fruits and vegetables can play an important nutritional role in your low-carb eating plan.

Keep these lists of low-carb fruit and vegetable options handy to help make your plate more interesting and your nutrition more complete as you adhere to your low-carb plan.

 

Sabotaging Your Self Control - MyFitnessPal

5 Common Habits That Sabotage Your Self-Control | Wellness | MyFitnessPal

by Elizabeth Millard

November 19, 2019

Discipline, willpower, motivation — these are all great to have when you’re focusing on building healthy habits, but they don’t come out of nowhere. Although you might feel an initial rush of willpower when you start on a path of better nutrition and exercise, it’s vital to build your reserves of self-control mechanisms for all those many moments when your discipline might be tested.

“The more adapted you become to tapping into discipline, the more your mind will adjust to the new setpoints,” says Dr. David Greuner, head physician at NYC Surgical Associates, adding that much like your body begins to crave movement once you find a fitness regimen you love, your mind will start to want the buzz that comes from developing self-control.

“In the same way you’re training your body to adapt to any new exercise, you should give yourself time to focus on developing consistency when it comes to self-control,” he says. “That means recognizing all the ways it could be sabotaged.”

Greuner suggests keeping a journal of the times your self-control feels lowest, so you can recognize the effects of saboteurs like these:

1

MULTITASKING

When you multitask and take on numerous work and home responsibilities — especially common around the holidays — you may experience a major surge in cortisol, the hormone that helps you handle stressful situations.

That’s helpful in the short term, but if it becomes your everyday life, that elevated cortisol starts to derail your self-control, Greuner says.

“With cortisol switched on all the time, the body responds by keeping your blood glucose levels elevated to try and handle the stress,” he says. “That leads to a cascade of effects, including loss of muscle mass because your body is tapping into your muscles for the glucose. There also tends to be an increase in body fat, especially in the belly area.”

2

CLUTTERED SPACES

Messy kitchens can do a major number on your self-control, according to a study on snacking behavior that placed participants in either cluttered kitchen areas or tidy ones, and let them eat as many cookies, crackers and carrots as they wanted.

Those in the messy space ate far more cookies than the clean-kitchen group did, suggesting there may be a correlation between clutter and high-calorie snacking.

The researchers noted a chaotic environment can create a vulnerability to making unhealthy food choices, but that mindset matters as well. If you’re really committed to eating healthy, you probably will, but why put the strain on your self-control mechanisms? A little de-cluttering can go a long way toward keeping you on track with less effort.

SLEEP DEPRIVATION

If there’s one habit to change when it comes to increasing your self-control, it’s sleep.

There have been several studies noting lack of sleep is linked to overeating and weight gain, mainly because sleep problems — too little of it, inconsistent sleep schedules and waking up often — mess with hormones that are directly related to eating, says Dr. W. Chris Winter, author of “The Sleep Solution: Why Your Sleep Is Broken and How to Fix It.”

“Your circadian rhythms inform your hunger and digestion,” he says. “Poor sleep can throw those signals out of whack. What many people find is that if they focus on creating good, consistent sleep habits, it’s easier for other healthy choices to come more easily, like eating better food and exercising regularly.”

4

WORRY ABOUT EATING THE “RIGHT WAY”

Taking on a new approach to eating can be a crucial first step toward your goals, whether those involve weight loss, addressing a chronic health issue or simply trying to get on a healthier path. But numerous experts note that using a discipline-only strategy doesn’t have great results.

“People tend to do well at first, and can thrive when they change their eating habits,” says Catherine Crow, nutritional therapy practitioner and founder of Butter Nutrition. “But when it feels restrictive, or like you’re depriving yourself, and you need to rely on willpower to power through your meals, that’s when you see increased food cravings and struggling.”

That doesn’t mean you shouldn’t bother, she adds, it just means you may need to be more flexible in your way of eating and figure out what works best for you. Some people do well on a keto diet, for example, because they love the structure. Others need to build in more treats or to plan for high-calorie meals. Crow suggests taking time to contemplate what’s worked best for you in the past, and what approach is the least taxing on your self-control.

5

OVERLY AMBITIOUS GOALS

Why do so many jubilant New Year’s resolutions sputter out so quickly? According to some estimates, self-improvement and losing weight are the top two resolutions, but only about 8% of people reach their goals.

There are two main factors for the self-control sabotage, according to James Tyler Dodge a performance coach and sports nutritionist at Professional Physical Therapy in New York, failure to create a set of realistic goals and a lack of a plan to reach them.

“Getting to your goals is about progress,” he says. “It’s fine to have one big milestone to reach, but that can’t be all you have. Without smaller, realistic goals that follow a certain timeline, you’re going to find your self-control fading quickly.”

He suggests setting a timeframe for that large goal — for example, losing 100 pounds in two years or working up to walking 5 miles in the next six months — and then working backward to create mini-goals that can keep you on track and help you celebrate your wins. That provides a boost to your self-control rather than maxing it out.

BUILD YOUR OWN SELF-CONTROL MUSCLES

Self-control and discipline sometimes get a bad rap because they sound like restrictive, painful strategies, but they can actually be freeing when you build them up over time, Greuner believes.

“Think of self-control as a muscle group instead of related to punishment or something negative,” he says. “You develop it gradually and then you begin to see results that are truly beneficial and help you meet your goals over time.”

WLS Journey

Had my final visit with my PCP yesterday ... down 10lbs since last month.😊  The weather and my pain are hindering my workout days, but I try to do a little something at home. 🙄  Hubby is losing weight too since committing to help me me through this journey.   He's restarting his group sessions this month, so I'm going to have to step up my game. 😉  Friendly competition is always a good thing. 😊

Where Have All The Flowers Gone ...

I'm finding it more difficult to get up and out to the gym. 😔

Just can't seem to get motivated.   My body is hurting more and my preference has become rest.  Staring at the clock now (9:30a) and trying to will myself up.🦋

Forgot I had this in draft🤷🏽‍♀️

Went to the gym today, late but I made it.   The workout was a bit intense especially since it was water aerobics 😳😳😳  My body is still feeling it 13 hours later. smh

Attended my Bariatric Support Group meeting and even chatted with some of the Sisters afterwards.  I'm a little scared, but definitely excited.😊  Looking forward to all the things to come in 2020.

Fighting Through Sugar Cravings

Came across this interesting article in my search for help with sugar cravings ...
THE STRUGGLE IS REAL!

NUTRITION (Evidence Based)  
A Simple 3-Step Plan to Stop Sugar Cravings Written by Kris Gunnars, BSc on April 20, 2018 

Many people regularly experience sugar cravings. Health professionals believe that this is one of the main reasons it can be so hard to stick to a healthy diet. Cravings are driven by your brain's need for a "reward" — not your body's need for food. If you can have only one bite and stop there, indulging a little when you get a craving is absolutely fine. But if you tend to binge and overeat as soon as you get a taste of sugary foods, then giving in to the cravings is the worst thing you can do.

Here is a simple 3-step plan to stop sugar cravings.
 1. If You Are Hungry, Eat a Healthy and Filling Meal It’s important to realize that a craving is not the same as hunger. It's not your body calling for energy, it’s your brain calling for something that releases a lot of dopamine in the reward system. When you get a craving when you’re hungry, the feeling is difficult to resist. In fact, a craving combined with hunger is a powerful drive that most people have a hard time overcoming. If you get a craving while hungry, one of the best tricks is to eat a healthy meal immediately. Stock your kitchen with healthy snack foods or pre-made meals. Protein-rich foods, such as meat, fish and eggs are especially good for curbing hunger. Eating real food may not feel very appetizing when you have a craving for sugary junk food. But if you truly need to lose weight, resilience is worth it in the long run.
 SUMMARY: When you experience a craving and hunger at the same time, force yourself to have a healthy meal rather than junk food.

2. Take a Hot Shower Some people who experience sugar cravings have found that hot showers or baths provide relief. The water must be hot — not so hot that you burn your skin but hot enough that it’s on the verge of feeling uncomfortable. Let the water run over your back and shoulders so that it heats you up. Stay there at least 5–10 minutes. By the time you step out of the shower, you are likely to have a "dazed" feeling, as if you've been sitting in a sauna for a long time. At that point, your craving will most likely be gone.
 SUMMARY: Anecdotal reports suggest that hot showers or baths may be effective at stopping cravings.

3. Go for a Brisk Walk Outside Another thing that can work is to go outside for a brisk walk. If you are a runner, running will be even better. This serves a two-fold purpose. First, you are distancing yourself from the food that you are craving. Second, the exercise will release endorphins, or "feel good" chemicals in your brain, which can help turn the craving off. If you can't go outside, do a few exhausting sets of burpees, push-ups, body weight squats or any other body-weight exercise.
 SUMMARY: Going for a brisk walk or running may help reduce cravings. Other Things That May Work I am pretty sure the three steps above would work for most people to shut down a sugar craving. But of course, the best option by far is to prevent these cravings in the first place. To do that, toss all junk foods out of your house. If you keep them within close reach, you're asking for trouble. Instead, keep healthy foods within easy reach. Also, if you eat healthy and exercise several times per week, chances are you won't get cravings nearly as often.

Here are 11 more useful tips to stop sugar cravings: 
1. Drink a glass of water. Some people say that dehydration can cause cravings.
2. Eat a fruit. Having a piece of fruit may help satisfy sugar cravings for some people. Bananas, apples, oranges work great.
3. Avoid artificial sweeteners. If you feel that artificial sweeteners trigger cravings for you, you might want to avoid them.
4. Eat more protein. Protein is great for satiety, and it may help with cravings as well.
5. Talk to a friend. Call or meet someone who understands what you're going through. Explain that you're going through a craving and ask for a few words of encouragement.
6. Sleep well. Getting proper, refreshing sleep is important for overall health and may help prevent cravings.
7. Avoid excess stress. Same as with sleep, avoiding stress can help prevent cravings.
8. Avoid certain triggers. Try to avoid specific activities or places that give you cravings, such as walking past McDonald's. 9. Take a multivitamin. This will help prevent any deficiencies.
10. Read your list. It can be very helpful to carry a list of the reasons you want to eat healthy, as it can be hard to remember such things when you get a craving.
11. Don't starve yourself. Try to prevent yourself from becoming too hungry between meals.
SUMMARY: Numerous other methods may help you overcomte a craving for sugar. These include drinking a glass of water, getting good sleep and eating high-protein foods.
The Bottom Line: If you can eat junk food every now and then without binging and ruining your progress, then do it. That means you are one of the lucky people who can enjoy these things in moderation. But if you just cannot control yourself at all around such foods, try to avoid them as much as possible. Giving in to a craving will just feed the addiction. If you manage to resist, the cravings will get weaker over time and eventually disappear.