7 Tips for controlling your diet: beginner’s edition

If you’re anything like me, you’ve probably spent a lot of time searching for ways to gain control of what you eat. If you’re trying to lose weight, get stronger, think more clearly or simply prove to yourself that you’ve got what it takes, then maybe it’s time to set yourself up for success!

Here are 7 ways to boost your appetite control and give yourself the necessary tools for a careful diet!

1. Don’t go to the grocery store hungry, EVER.

I mean it! If you go to the grocery store when you’re ravenous, you’re going to want whatever you see in sight. Grocery stores carefully place their food items in locations where customers will FIND the most visually stimulating foods. Take for instance the vegetables, meats and dairy. You have to walk ALL the way around the store to get to them! The unhealthy, snacky foods like sugary cereal, chips and soda are right smack in the middle aisle, across from the entrance of the store, which is where you’ll probably walk first. If you eat before you go to the store, you won’t throw whatever you see into your cart. You’ll spend time looking at ingredients, paying attention to prices and most of all, picking healthier foods.

2. Take your vitamins

This one seems obvious but you’d be surprised what people crave when they are nutrient deficient. That’s right. You eat random (often unhealthy) foods when you’re missing key nutrients. See below for samples of certain cravings and what could be causing them:

  • Sugar: dehydration, Magnesium or Chromium deficiency
  • Cheese: Essential Fatty Acid or Calcium deficiency
  • Red meat: Iron deficiency
  • Soda: Calcium deficiency
  • Alcohol: Calcium or Potassium deficiency

So pay attention to your cravings. See where they lead you and practice balance by taking your vitamins every day. If you need a great, reliable brand to start with, go with the doTERRA Lifelong Vitality Pack:

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To buy from me directly, comment below!

3. Bring snacks with you EVERYWHERE

I’m not kidding when I say that I eat ALL DAY LONG. I do! No matter what, I keep a bunch of different snacks with me. Salty cashews from Trader Joe’s+ RXBARs are a current favorite. These foods last me no matter where I am or what I’m doing. If you let yourself go hungry and build up that diet frustration, you’re going to end up stopping at Taco Bell or something to grab a Crunch Wrap Supreme. Not worth it! So whatever your healthy snack is, just throw it in your purse or gym bag.

4. When in doubt, chug water 

Okay so you think water is boring, I’m sure. It’s hard to drink it all day long. But truthfully, if you never leave the house without your HUGE (large Smartwater size) bottle, you’re going to mindlessly drink it all day. Leave it in the cupholder of your car and take a swig whenever you hit a stop sign or stop light.

You’ll quickly feel happier (because water actually lifts your mood, instantly), and you won’t crave nearly as much!

5. Give yourself a break 

Chocolate chip cookies and milk served on a wood table

This is one of the biggest tips I can give you. Completely ditching particular foods for an unnamed length of time will lead to eventual failure. Don’t just stop cold turkey and expect it to last. Sometimes, you need to let yourself eat 3 cookies that your sister made when you went to visit her. (Yes that happened.) I basically inhaled 3 huge chocolate chip cookies because I KNEW that I stay on track every other day. It was a trust I developed with myself. It had been a long time since I had one chocolate chip cookie, let alone three, and here I was dipping them all in unsweetened almond milk and chowing down. Guilt didn’t overwhelm me because when I got back home, there weren’t any desserts in my house. I have established a solid habit of eating well and because of this, I can eat whatever I want sometimes. It’s called BALANCE.

6.  Substitute dirty foods for clean foods (of the same flavor value)

Substitutions are a great way to balance your diet. I am going to give you some of the best substitutions I use to combat unhealthy fatty foods, carbo-loading and those desperate late night needs for sugar.

Rather than eating a bucket of ice cream eat this:  (or any of Hail Merry‘s other delicious desserts.)

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Rather than drinking sugary milks, drink this:

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Rather than eating a regular greasy pizza, add your favorite toppings to this:

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Rather than buying a Starbucks Lemon Loaf or pastry, drink this:

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And finally, rather than eating ANY other power or protein bar packed with sugar and artificial crap, eat this:

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7. Embrace small victories

It’s very important to congratulate yourself for conquering a sugar or unhealthy food craving. When you win, genuinely acknowledge how great you are and how difficult it is to smash these habits. After all, our “needs” are BIOLOGICAL after all! Take baby steps when creating a better diet routine. Don’t expect to have the same results as someone else, just take your fitness and health journey step-by-step until it’s manageable 100% of the time. Every time you go to the store and leave the chocolate cookies or caramel ice cream on the shelf, you win. YOU’VE GOT THIS.

 

By following these 7 methods for diet success, you’ll begin to build the foundation you’ll need to live your entire life from the seat of someone who’s killin’ it at life. That’s you.

Comment below with any questions or successes you might have!

 

T.

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To bake with the Parisians

 

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About a week ago, I had the pleasure of walking to the back of a pâtisserie called Leloup Gourmand on 129 rue du Temple in Paris. This was such an amazing treat, literally. Imagine learning how to make authentic French croissants in the heart of Paris. I can honestly say that this was an experience I will never forget.

The adorable chef, Bernard Leloup, was genuinely passionate about his pastry perfections. Speaking completely in French, he told us he wanted to bake since he was very young. What an amazing career choice…to bring joy to people everyday through perfectly flakey croissant crust.

Immediately, we walked back to the kitchen. It looked just like a kitchen I would see in any restaurant, but filled with smells of Paris. Decorating the walls were mixing tools, bread knives, spatulas, dough scrapers, lemon squeezers, measuring spoons, nutcrackers and anything else you can imagine in the kitchen of a French pâtisserie.

We were warmly greeted and couldn’t help but drool the entire time we were being introduced. Monsieur Leloup was so excited to welcome us in to his haven.

The first order of business was to take a taste of pain chocolat. Pronounced (pan chowkowlah.) Pain chocolat are a traditional breakfast, lunch, dinner and snack option for any day of the year. Many of my lovely friends studying abroad have built a strong and long-lasting relationship with this simple treat.

M. Leloup carefully cut a pain chocolat in half to show us the importance of perfect layers. He showed us the small chocolate strips that are carefully rolled in to each one. He said the ingredients that make each pain chocolat is what gives us that satisfying moment of a first bite. This is not food to M. Leloup, this is artwork.

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We were given another demonstration with croissants. Because I was starving at 2:30 p.m., I couldn’t help but stare as he put the tray of freshly baked croissants on the counter top.

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We were taught exactly how to properly knead the dough, cut the pieces in to small slices and formally pull and roll the dough in order to wrap the slices into small little bits of croissant goodness. We learned to paint egg white on the top of each croissant before it is baked. This gives the croissants their crispy, tasty flavor.

My passion for food has always given me a reason to meet new people, travel and be more experimental in my life overall. I realized while M. Leloup was teaching us his ways, that spending time to care for the process of making something is just as valuable as eating what you make. Just like painters paint, writers write, and dancers dance…chefs and pâtissiers practice great patience in order to give themselves the opportunity to create something truly wonderful.IMG_3570

Among the first two treats we tasted, there were plenty of dessert recipes M. Leloup was happy to break down for us. He showed us how to make a lemon cake bar and fruit compote with fresh vanilla.

The fresh fruit compote was made with a small pinch of sugar and rhubarb. I could taste the fruit as if I had just picked it from the imaginary garden in the back.

IMG_3563M. Leloup showed us where he gets the vanilla for the compote and sure enough, he uses the freshest vanilla he can find. He pulls out the vanilla canes so we can smell just how fresh it has to be in order to evoke the best flavors.

The lemon cake bar was a simple recipe of fresh cake dough, pears and a splash of lemon juice. We watched the batter pour into the baking trays. Once baked, the cake is somewhat flat rather than puffed up like a traditional gateau. The dough was moist and sweet. I loved the addition of the pears because I feel like pear can be a underrated fruit. They really are delicious.

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I admire Europe’s love for dessert. I appreciate that Europeans seem to give themselves time to savor something, no matter if it might not be healthy for them. “Healthy” has become a relative term for me. Something “healthy” doesn’t necessarily mean healthy for the body, it could be healthy for the soul.

T.