Author: lindasdd

Are Your Bad Habits Overpowering Your WillPower?

One of my favorite artists has always been Hugh Macleod over at http://www.gapingvoid.com.

This week he posted the following drawing. Some simple art with more complex implications all snuggled into a breakfast / morning theme that I just couldn’t shake.

If you are having trouble sticking to your diet, keep in mind that “Habits eat good intentions for breakfast.”

Or put another way, “Willpower will fail.”

You need to stop relying on will power (good intentions) and instead, set up good habits, routines, or systems.

Step 1: Identify the bad habits in your life that are overpowering your good intentions.
Step 2: Replace bad habits with good habits.

Got it? Good.

Now actually do it. Don’t just nod your head and agree.

Write down your daily routine and look at your current daily habits. If you are not currently succeeding you will find that there is almost always a conflict between a habit and your goal.

Start at the beginning of the day to catch some easy wins because the things you do in the beginning of the day can set the tone for the entire day.

Want to hear my recent habit change?

I got into a habit of working out around noon every day. Except it wasn’t really noon, it was, “I will go to the gym after I take the dogs out, have a morning coffee, eat breakfast, and go to work for 4-5 hours.”

The problem is after all that, I often didn’t feel like going to the gym.

Or I’d go to the gym and it would be full of people so I’d complete a terrible workout (or leave halfway through) and come home to complain about how I couldn’t do what I wanted.

So now I had two excuses to not go the gym.

“Blurgh, I’m busy today, no gym for me.” and “The gym is full by now so I won’t have a good workout.”

I realized my routine was setting me up for failure, so instead I switched my morning routine to “I will go the gym after I take the dogs out and have a pre-workout meal.”

This minor change flipped my entire day on its head. My morning workouts were quicker, yet more productive, I enjoyed going to the gym again, and the remainder of my day could be committed to getting work done. The change made me so much more productive that I had to find more to do in my day.

Join in the Discussion

So, what about you? Have you experienced this before? Do you have a current bad habit you are trying to break?

Share your thoughts in the comments – just don’t be surprised if I try to convince you to make a change.

This post is a very, very brief touch on the topic of habits. If you are interested in hearing more let us know in the comments as well.

Get Happy the Natural Way – Mood Boosting Foods

Did you know there are some foods that can actually boost your mood? (No, we aren’t referring to chocolate.) Read on to learn some of the “happy foods” that can instantly boost your mood when eaten and can help reduce the effects of stress on the body over time if eaten on a regular basis. 
How Happy Foods Work

There are many different types of foods that can help boost your mood. Some of these foods are  shown to help fight depression, while others offer a more instantaneous effect of happiness. Omega-3 fatty acids and foods containing them (such as salmon) are thought to offer long-term happiness benefits, but some other foods actually boost the serotonin levels in the brain (that feel-good chemical that comes after exercise – and yes, eating chocolate). These foods are typically ones that contain tryptophan, which the body then converts to serotonin in the brain.

The Effect of Foods on Serotonin Levels

There are many types of foods that are known to increase serotonin levels which results in a quick mood boost, and many of these allow you to stick to your low carb or other diet without interference. Such foods include eggs, cheese, and a variety of other dairy products. Sesame seeds and brown rice are also foods that could be called happy foods, as they create that natural mood boost you are seeking. Flaxseed (you can buy the seeds, products that contain these ingredients such as flax seed crackers, or you can use flax seed oil) is often referred to as the “happy seed” because it contains the omega-3 fatty acids thought to fend off depression, along with the tryptophan that helps raise serotonin levels. Bananas are also thought to boost mood levels along with providing other long-term benefits.

Sticking to Your Diet When Eating Happy Foods

In most cases, foods that boost the mood are also healthy foods and will allow you to stick to your low carb or other healthy diet. In some cases, however, you may end up ingesting just a few more carbs than normal or sacrificing those carbs later in the day to get that natural mood boost when you need it. Since there are many different types of mood-boosting foods, you should be able to incorporate a variety of kinds so you achieve the overall increase in happiness without ruining your diet.

Thanks for reading our article! If you are ready to stock up on great happy foods, visit us at Linda’s Diet Delites! 

Maintain Your Gluten Free Diet in Every Situation

Did you know that it is estimated that 3 million people in America are living with Celiac disease? In addition to that number, there are many more that suffer from some type of a sensitivity to gluten. Although the numbers are high, there are still so many people and organizations that are unaware of the need for accommodations for these gastrointestinal difficulties. Because of this, sufferers of gluten sensitivity or Celiac disease may find themselves in difficult situations. Read on to learn a few ways to combat such issues.

Staying in Someone Else’s Home

Under normal circumstances, it would be considered rude to stay as a guest in someone’s home and not eat their food. However, if you suffer from Celiac disease or a gluten sensitivity, it may be necessary. If you believe that your host would be offended by your bringing additional food into their home, it may be a good idea to explain your medical condition in advance and that gluten free foods are necessary to your health. They may offer to supply options of these foods for you, and at the very least they will understand why you brought your own foods (and it wasn’t simply that you didn’t like the food they were offering).

School Lunches

If you have a child with a gluten sensitivity of some sort, you may opt for purchasing your own gluten free foods to pack for a lunch every day. However, in most schools if you advise the lunch coordinator of your child’s medical conditions and requirements, the school will accommodate those needs. Most schools will try to keep these foods as similar to the other children’s as possible, whether they serve gluten-free pasta or some other type of similar food. If your child would feel like they stand out when being served something slightly different than everyone else, sending a lunch from home may be the best way to go.

Gatherings or Dinner Parties

If you are attending a gathering or a dinner party where you have no control over the food options, you can still attend the event without feeling uncomfortable. You can inform the host of your sensitivities to gluten, and offer to bring a gluten-free food as a side. If you aren’t close enough to the host that you feel comfortable doing this, another option is to fill up on a meal at home and just nibble at the gathering. Sharing one plate with a friend or date will make it less obvious that you are leaving food behind, without you having to eat foods that might disrupt your gastrointestinal balance.

There are many other situations you may find yourself in that require you to either divulge your private health information or provide your own gluten-free foods. Use the tips above to help manage your gluten-free living without interfering with activities and situations involving food.

Thanks for reading our article! If you are ready to stock up on great gluten-free foods, visit us at Linda’s Diet Delites!

Dieting and Cost – Is it Really More Expensive?

So, you have likely heard it before (or you may have spoken the words yourself): “Healthier foods are more expensive, so I can’t stick with a low carb or other healthy diet.” And if you have ever perused the menu at a fast food restaurant, it is easy to see that this is a true statement for this type of purchase – sure, McDonald’s offers a salad instead of a cheeseburger, but it does so at a much higher cost. Considering that most people have been tightening their belts (figuratively, not necessarily literally) in recent times due to economic downturn, this mentality of healthier foods costing more keeps them from sticking to their low carb or other diets. According to MSNBC’s Today Health, many Americans do not eat healthfully the majority of the time, and one of the most decisive factors is the cost, whether perceived or real. But, is it really true that eating on a low carb or other healthy diet costs more than eating foods that are worse for your health?

Eliminate the Fast Food Consideration

Yes, it is absolutely true that if you opt for the “healthy” options at a fast food restaurant, you will pay more than you will for their less healthy options. However, the food at any fast food location is not truly healthy, and simply purchasing your foods fresh at a supermarket will cost less than their typical unhealthy meal. By eliminating fast food purchases altogether, you will accomplish many goals – you won’t be tempted by the lower-priced foods that are bad for you, you will be able to spend that same amount of money on healthy low carb or sugar free foods from a grocery store, and you will be getting much healthier options.

Consider the Real Cost

In grocery stores all across the country, lower fat milk is cheaper than higher fat milk. For those who decide on purchases based on their budget for the week, buying lower fat milk will save money and it’s more healthy at the same time. When it comes to things such as pasta, whole wheat pasta is often similar in price as the traditional counterparts. Even when it does cost more, the healthier options often fill you up faster, requiring that you eat less – this makes the purchase last longer resulting in a lower overall cost. This makes it easier to stick with a low carb or other healthy diet.

Consider the Cost Down the Road

Although it may seem like low carb or other healthier options cost more upfront, consider it an investment. Just as you invest in your retirement so that you can live a life without struggle once you retire from work, spending a little more on healthier low carb or sugar free foods works the same way. You are investing in your health, which means less expense later in life for medical care and medications. By opting to spend a little more on each food purchase, you can be potentially eliminating the expenses it could cost in the future due to a lifelong commitment to less expensive bad-for-you foods.

Browse our wide selection of great low carb and other healthy options for foods at our Linda’s Diet Delites store. We consistently offer sales and special promotions to help save you even more money on your healthy purchases.

Simple Steps to Help Cut Carbs in Your Diet

If you are thinking of beginning a low carb diet, you may feel intimated by the idea of such a big change. In some cases, the complete overhaul of your diet can be so scary that you never begin in the first place. There are a few simple steps you can take before going all-in on a low carb diet that can make the entire process a much smoother transition for you. Read below to learn all about these simple steps:

Eat more veggies. Of course, you don’t want to increase your intake of high-carb vegetables such as potatoes, but there are many different types of vegetables that can be added into your diet to take the place of the foods you will have to remove when you begin your low carb diet. By increasing vegetable intake before beginning your diet, you can begin to explore and find great-tasting options that will make the transition in your diet much easier.

Increase protein intake. Since low carb diets typically include a lot of protein, if you increase your intake of this type of food over time, the decrease of carbohydrates in your diet will be less noticeable when you make the switch. Discovering new types of foods and new ways to make them can help, as you won’t feel as though you are missing out on great foods when you make the switch to a full low carb diet.

Taste-test low carb food options. If you have a high-carb weakness, such as tortillas, breaded foods, or any other type of food, begin exploring low carb options before beginning your diet. There are many different types of low carb products available on the market, but you may not like all of them. If you wait until you begin your low carb diet to buy a food and you hate it, you may be tempted to sway from your new diet plan. By knowing in advance what types of low carb breads, tortillas, etc. you enjoy, however, you can make the transition to a low carb diet without feeling like you are missing out on great foods.

By taking these small steps before beginning your low carb diet, you will be able to make the switch without trepidation or hesitation and ultimately achieve success.

Thanks for reading our blog! Don’t forget to visit our online store at Linda’s Diet Delites to find great low carb food options that can help you make the switch to your new healthier lifestyle! 

 

 

Living Without Bread – Tips for the Low Carb Dieter

Bread is a big part of our lives. It may not be something that ever really crosses a person’s mind until they begin a low carb diet. Then, suddenly, it becomes very apparent how often bread is included in meals. For some, bread accompanies every large dinner as a side. For others, rolls or biscuits are included. There are sandwiches, burgers, hot dogs, and many other meals that feature bread of some sort as a big part of the meal. That’s why, when you first begin low carb dieting, you may really miss it. Read on for a few simple tips that can help you adjust to your new bread-less world. 

Substitutions may taste different that traditional bread, but are often better than no bread at all. Any time you make a change in your diet, such as eliminating carbs, there will be some different flavors involved that will take some adjustment. There are a wide variety of low carb breads available on the market, both online and in your local physical grocery store, that can replace traditional bread. While these low carb versions will taste slightly different than your regular bread, there are so many varieties that you are sure to find one you like. Over time, you will adjust to the new flavor. In many cases, after eating low carb bread regularly, if you ever have traditional bread you won’t enjoy it as much as the bread you have become accustomed to.

Compensation for missing bread with other foods is often a great way to keep yourself from craving the bread you are missing from your diet. There are a variety of ways this can be done, but if you compensate for the missing bread with another food, it is important to be sure it is of a low carb variety. There are many recipes available that use a different food item in the place of bread for sandwiches or items that would otherwise use a crust or tortilla. You can also come up with your own ideas and test them out to find a great way to compensate for the missing bread in your low carb diet. This is also true for other versions of bread, such as croutons, in which you can substitute a variety of different types of low carb foods.

Elimination of bread from your entire diet may be extremely difficult at first, but it will get easier over time. For some people this is the best option, as having other low carb versions of bread don’t taste the same to them or are more costly than traditional bread. It can also be a good idea to eliminate bread completely in the beginning, while compensating for the lack of bread with other foods, and later introducing low carb varieties of breads.

If you decide to purchase low carb breads, buns or rolls to keep on hand as a substitution for traditional bread, be sure to visit our store at Linda’s Diet Delites to find great-tasting options! 

Use Spices to Enhance Meal Flavor Without Excess Carbs or Sugar

If you are on a low carb or low sugar diet, you have likely already discovered the limitations on flavorings for foods. Typical creams, sauces, and other flavorings can be carb- or sugar-laden, causing you to ruin your diet without even realizing it. Read on for tips to flavor foods with great spices without adding any extra carbohydrates or sugar to your meals: 

Skip the prepackaged spices – although you can read the carb or sugar count on the nutrition labels of prepackaged spices, they typically have excess salt or sugar that you likely want to avoid in your diet. Instead, choose your own spices and mix them to your preference.

Keep a resource handy to double-check carb and sugar count of your spices. This particularly comes in handy when you purchase fresh spices that don’t have a nutrition label (some spice containers don’t have this information, either). CalorieKing is a great option. This also comes in handy when making your grocery list or planning meals, as you can check in advance of your purchase to be sure you are purchasing the best low carb and sugar free options for you.

Dried vs. fresh spices – When you opt for dried spices, you usually want to add them while cooking to maximize flavor. For fresh spices, however, the best option is to add them just before your meal is done cooking.

Build confidence over time – When you begin cooking with spices and you have no idea what type of spice should be used with what type of food (is cumin for Italian food? is garlic good to use for Mexican style food?) When you feel clueless on making low carb  or low sugar meals by using spices, there are many resources you can turn to. If you have a certain recipe in mind, you can usually find it available on the Internet. If you can’t find what you are looking for, you can look up a similar recipe in a cookbook or online

and use it as a resource. For example, if you want to make a low carb Italian dish, but you aren’t sure what type of spices to use, you can look up a recipe for lasagna or another Italian dish to get ideas.

If you still don’t feel comfortable spicing your foods on your own, or you prefer foods with more moisture, you can opt for low carb versions of sauces and other flavorings instead.

Find great low carb or low sugar flavorings and sauces at Linda’s Diet Delites to make every meal taste great! 

Stick to Your Healthy Diet Even While Eating at a Restaurant

Any time you eat a special type of diet, be it low carb, gluten free, or low fat, going out to a restaurant can seem tedious. You may even opt to avoid going out to eat simply because you can’t find something that stays within your dietary limits or you feel uncomfortable special-ordering your foods. Read on for some simple tips that can make going out to eat more enjoyable for those on a specialty diet. 

Be careful of basic “healthy” titles – Subway is one great example of a restaurant that is known for its healthy options. However, if you are maintaining a low carb diet, you won’t want to simply choose an item that appears to be healthy. Some 6-inch sub sandwiches contain as many as 40 grams of carbohydrates or more. If a restaurant or a menu item claims to be healthy, check for actual numbers to be knowledgeable about your food.

Don’t be afraid to ask questions – If there is no listed carb count, or you are unsure if something contains gluten or sugar, don’t be afraid to ask a worker at the restaurant. If at a fast food restaurant, you can ask to speak with a manager, and if at a nice restaurant you can  begin with your server (they may have even been asked the question before and know the answer immediately). Don’t forget, some restaurant foods contain unexpected ingredients in their own special recipe.

Special orders are common – If you feel uncomfortable ordering your food in a special way so you can adhere to a low carb diet, there is no reason to feel this way. Many people ask for low carb substitutions for their mashed potatoes, or even ask that their food not have the typical breading. If you need to limit dairy in your diet, you can even ask that your chicken breast not be grilled in butter. By asking how things are prepared, you can determ

ine how it would need to be cooked so you can enjoy your night out and still stick to your low carb, gluten free or other diet.

Thanks for reading our blog! Eating out at restaurants doesn’t have to be difficult and neither does eating meals or snacks at home! For great low carb, sugar free, and gluten free food options, visit us online at Linda’s Diet Delites and place your order today! 

Simple Alternatives to the Potato for Low Carb Dieters

For many of us, one of the hardest aspects of the low carb diet is giving up the potato. Sure, you can replace it with great meats and cheese and a variety of vegetables that are safe for a low carb diet. But the potato tastes great cooked so many ways, it can seem virtually impossible to replace it with something equally as tasty. It is possible, however, to learn to love substitutions for the potato and maintain your low carb diet, achieving better health, weight loss, lower blood sugar, and a variety of additional benefits. Read on for some ideas: 

Alternative root vegetables – For some, there are root vegetables that can act as a tasty substitute for the potato, while still allowing you to maintain your low carb diet. Turnips, celery root, and rutabaga. Although all of these root vegetables have a longer cook time than the potato, they can be cooked in a variety of ways. You can slice them and fry them, bake them as you would a potato, or bake them as you would scalloped potatoes.

Cauliflower – Cauliflower is one of the go-to replacements for potatoes for many low carb dieters. Although it doesn’t have the same texture, it is easy to mash and can be used as a mashed potato or potato salad replacement. When using them as a low carb mashed potato substitute, add in bacon and cheese to get a great baked potato flavor.

Store-bought replacements – Although many people like root vegetables or cauliflower as a potato substitute, if it just doesn’t seem to satisfy your craving for potatoes, you still have options. There are many store-bought low carb potato item replacements available on the market to choose from. You can find low carb potato chip substitutions and even low carb instant mashed potatoes.

Whatever type of substitution you choose to take the place of potatoes while on your low carb diet, keep in mind that you will likely develop a taste for the food over time. In the beginning, mashed cauliflower may taste nothing like the mashed potatoes you know and love. After weeks or even months of not eating a real potato, however, the substitution will begin to taste much better and offer a great low carb alternative to potatoes.

Thanks for reading our blog! For great low carb potato substitutions and other foods, visit us at Linda’s Diet Delites! 

Enjoy Springtime Outdoor Meals without Ruining Your Low Carb Diet

Spring time is upon many of us, and with it comes perfect weather and more outdoor fun. Along with the nice weather and the time spent outdoors, however, barbecues and picnics typically take precedence over indoor meals. Unfortunately, however many of these types of outdoor meals contain massive amounts of carbohydrates, typically in the form of buns and sauces. Read on for some ideas for having your favorite traditional summer/springtime foods without the high carb count. 

Elimination of high carb foods – In some situations, it is easiest to simply eliminate certain parts of foods that contain high carb counts. One such food is the bun for hamburgers or hot dogs (two of the most commonly grilled foods). Additionally, you can eliminate sauces containing unnecessarily high carbohydrate counts. Even a simple barbecue sauce often contains close to 20 grams of carbs in a serving (two tablespoons). By eliminating these types of sauces, you can easily stick to your low carb diet plan while still enjoying a day of food in the great outdoors.

Substitution – If you love certain foods at picnics, barbecues, and other spring/summer meals, and don’t want to eliminate them from the meal, but you don’t want the excess carbs either, consider substituting low carb low carb buns, sauces and more that will allow you to eat the foods you love at any gathering without ruining your low carb diet.

versions of the same food items. By experimenting with different brands and types of foods, you are sure to find great-tasting

Altering recipes – Many common recipes available at barbecues contain high carb counts, such as pasta salad and potato salad. Instead of going without these great-tasting barbecue staples, you can use a low carb  recipe that will enable you to enjoy the food without anyone ever knowing that it is an altered recipe. Instead of a potato salad, you can mash cauliflower and add cooked bacon along with cheese and onions for a unique salad that is sure to impress. Altering the way meat is cooked can eliminate some unnecessary carbohydrates as well. Instead of slathering meat with a sauce for flavor, opt for fresh lemon or lime juice and spices that will ensure the food tastes great without ruining your low carb diet. You can create your own recipe through experimentation, or search online for low carb recipes to find a wide selection of great options.

Thanks for reading our blog! To stock up on great low carb buns and sauces to be prepared for any picnic or barbecue event, visit our store at Linda’s Diet Delites!