To Listen To This Blog Post, Click Play!
On a suffocating Monday nightfall in July, a handful of karate students gathered at Paul Acklin's karate dojo to rub shoulders with legendery Bill Wallace, "SuperFoot Wallace".
Bill Wallace is not as well known as Bruce Lee, But Bill Wallace Retired As A Undefeated Middle Weight Kick Boxing Champion. Bill Wallace can be seen in Chuck Norris Movie " The Force Of Once. Bill Wallace foot speed is timed at 60mph. Bill only uses his left foot and has the nickname "SuperFoot Wallace".
Here is the an episode of Texas Walker, Chuck Norris Tv Show with actual footage of Bill Wallace.
Bill "Superfoot" Wallace may not be as popular as Bruce Lee. But most karate circles consider the 63-year-old Indianan is a superstar.
After injuring his knee during a judo match, the college wrestler took up Shorin-ryu karate while in serving in the airforce in Okinawa.
After sufferering what some would say as a career-ending injury. Elvis Presley flew a famous acupuncturist from Los Angeles, who treated the Bill Wallace at the Graceland manor.
"I thought I was finished, since I had a bad right knee" Wallace recalled. "That was my motivation to use my other leg"
Wallace practiced and practices at the time. "Most guys would handle throw 300 kicks," he uttered. "I would end up throwing 30,000."
This quick motion put chills in his opponents defenses. At a karate match, Wallace's devastating roundhouse kick was clocked at around 60 mph.
After a booming amateur career, Wallace became a pro. Wallace's Manager saw a vendor selling "super foot-long" hot dogs on the street, So this is what his manager called Wallace "SuperFoot".
Wallace walked around the karate school shaking hands and exchanging smiles with the fellow students. His mild-mannered made the karate students feel at ease talking with Bill Wallace.
Acklin, who founded his coach Superkicks based on Wallace's doctrine principles, first met Bill Wallace at at tender age of 8-years old.
" Acklin was surprised at Wallace Speed and said he was blown away," . "He threw kicks considering faster than boxer would throw punches.
The two had a relationship that has endured through decades. When Acklin eventually formed his school, Wallace, who has a bachelor's degree from Ball State University further his education with a master's degree in kinesiology from Memphis specify University.Wallace retired from the pro kickboxing in 1980 and had 23 consecutive fights.
Years later, be a bodyguard besides trainer to extra pastime icon, John Belushi. Bill Wallace would find John Belushi Dead of an unwitting drug overdose.
But despite Wallace's knowing of celebrities, Bill Wallace maintains a mild-mannered Midwestern charm.
Wallace's mood favoring the martial arts power equated: "Speed over power," he explained.
Learn How To Fight Like Bill Wallace
Listen To This Article Here On My Podcast! Click Here To Listen
Monday, July 20, 2009
Tuesday, May 26, 2009
What are the concepts of Jeet Kune Do?
Jun Fan GungFu under Bruce Lee meant that these are the techniques and the attributes to which JeetKuneDo adheres To. JeetKuneDo concepts includes: the Centerline Theory,Interception Rather than Blocking and a series of guidlines that used various training equipment such as focus gloves, heavy bag, top and bottom bag to increase speed, timing, power and coordination. Dan Insanto Quotes," According to Lee, the efficiency of any style depends upon circumstances and the fighting range of distance: the soldier employs a hand grenade at 50 yards, but he chooses a dagger for close-quarters combat. A staff, to take another example, is the wrong weapon to take to a fight in a telephone booth; a knife would again be the most appropriate weapon." Always remember in JeetKuneDo you have to adapt to the situation and the environment which we fight. If we are in a crowd of people we might not be able to kick. So at the moment you have to switch the style of fighting to that situation. In JeetKuneDo you should be able to Adapt or Die which Bruce Lee Calls you have to Use No Way.
Feel Free To Leave A Comment,
Thanks,
Ray
Feel Free To Leave A Comment,
Thanks,
Ray
Friday, May 1, 2009
I haven't made a post in two months, How to Ruin a Healthy Breakfast
How to Ruin a Healthy Breakfast
By Shereen Jegtvig, About.com
Updated April 28, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
eating breakfast
sugary cereals
saturated fats
processed meats
An egg is a great way to add protein to your breakfast.
Photo © Pontus EdenbergSponsored Links
Dr. Oz Resveratrol TrialOz Is Giving Away Two Free Bottles of His Favorite Resveratrol!www.Official-Oz-Resveratrol.comSOYJOY® (Official Site)SOYJOY®. Try All 6 Flavors - Apple mango-coconut, strawberry and more!www.SOYJOY.comThe #1 Cure For WrinklesLearn How a Mom Combined 2 Products to Get Rid of Her Wrinkles Forever.BeckysWrinklesAreGone.comNutrition Ads Energy Bars Recipe Healthy Choice Healthy Smoothie Recipes Breakfast Casserole Healthy Bars You've heard that breakfast is the most important meal of the day. And that's probably true -- after a long night's sleep, your body (and brain) needs fuel to get you through the morning.
The foods you choose for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy. Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. Here are some common ways that people ruin a healthy breakfast.
Making Breakfast Too Sugary
Next time you go to the grocery store, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal -- many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance. And in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:
Choose unsweetened, whole-grain breakfast cereals. Just add a little sprinkle of sugar on top, but no more than a teaspoon.
Instead of a pastry, pop a slice of whole-grain bread into the toaster and then top it with a 100% fruit spread. You still get the sweet flavor, but a lot less sugar.
Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.
Not Enough Protein
Isn't it interesting how we associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people. These foods are high in sugar and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. Make sure you get some good quality protein:
Have a piece of 100% whole-grain toast with peanut butter or almond butter and a glass of milk.
Eat an egg or two. Eggs help you feel full, and they are a great source of lutein that helps keep your eyes healthy.
Use protein powder in a fruit smoothie.
Eating Lots of Saturated Fat and Processed Meats
Bacon, sausage and ham are common meats you may eat at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats also contain nitrites, which have been linked to colon cancer. Stay away from processed, high-fat meats:
Eggs are an great source of protein. Choose omega eggs, which contain omega-3 fatty acids. Have a poached egg served over 100% whole-grain toast.
Lower fat meats like chicken or turkey can be eaten at breakfast. You can buy turkey sausage and turkey ham, but they may still contain nitrites and large amounts of sodium.
Try salmon or tuna with a light mayonnaise on 100% whole-grain toast. Each is a great source of omega-3 fatty acids.
Avoiding Whole Grains
Most of those sugary breakfast cereals and pastries are also low in fiber. Whole grains provide fiber, which can keep your cholesterol levels and keeps your digestive system healthy. Choose whole grains and high-fiber foods:
Eat 100% whole-grain, unsweetened hot or cold breakfast cereals.
Use 100% whole-grain bread instead of white bread for your toast.
Make low fat oat bran muffins.
Not Eating Any Fruit or Vegetables
Fruits and vegetables are usually low in calories and rich in nutrients and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavored cereal doesn't count):
Make an omelet with mushrooms, peppers and onions.
Slice a grapefruit or orange in half and serve with a slice of 100% whole-grain toast with peanut butter.
Add berries, raisins, or bananas to your whole grain cereal.
Skipping Breakfast Altogether
Maybe you're in a rush or you think skipping breakfast is a good way to cut calories. But it really isn't. People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. You can have a quick but healthy breakfast:
Keep ready-to-eat foods handy like hardboiled eggs, nuts, and fresh fruit.
Make a fruit smoothie for breakfast.
Make your own breakfast cereal bars with healthy whole-grain cereals.
Shereen has been the About.com Guide to Nutrition since 2004.
Experience:
During her practice as a nutritionist and as a chiropractic physician for 16 years, Shereen saw how eating healthy foods (or not-so-healthy foods) impacted her patients' well-being every day. She decided that she wanted to reach a larger audience so she left practice to become a health and nutrition writer as well as the nutrition guide for About.com. Shereen is a member of the American Dietetic Association.
Education:
Shereen has a master's degree in human nutrition from the University of Bridgeport in Connecticut and she was previously certified as a Certified Nutrition Specialist. She also has a doctor of chiropractic degree from Northwestern College of Chiropractic in Bloomington, Minnesota.
From Shereen Jegtvig:
Thanks for stopping by About.com Nutrition. There is a lot of nutrition information available with just the click of your mouse. Allow me to keep you updated with the best information on foods, dietary supplements and other nutrition issues.
References:
Superfoods for Dummies
Shereen is co-author of this book that makes understanding and eating superfoods easy.
Editorial By Ray Gollis:
Pretty cool article by Shereen. I try to eat a nutritious breakfast when possible. I believe everybody should start out with whole grains. Either oatmeal, whole grain bread, granola or rye bread. That is good Shereen says to eat a poached egg. I would agree that this is better than eating fried egg. The problem I see is most people are eating saturated fats that include meats like: bacon, sausage and ham. These meats will lead to high blood pressure, strokes and heart attacks. I try by best to stay to this diet. I try to eat a omelette that has alot of vegetables like a western omelette that includes: green peppers, onions and mushroooms. Hey, if you want to get rid of stubborn belly fat, and build muscle
Lose Fat and Gain Muscle
with Turbulence Training
Click Here To Learn More
By Shereen Jegtvig, About.com
Updated April 28, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
eating breakfast
sugary cereals
saturated fats
processed meats
An egg is a great way to add protein to your breakfast.
Photo © Pontus EdenbergSponsored Links
Dr. Oz Resveratrol TrialOz Is Giving Away Two Free Bottles of His Favorite Resveratrol!www.Official-Oz-Resveratrol.comSOYJOY® (Official Site)SOYJOY®. Try All 6 Flavors - Apple mango-coconut, strawberry and more!www.SOYJOY.comThe #1 Cure For WrinklesLearn How a Mom Combined 2 Products to Get Rid of Her Wrinkles Forever.BeckysWrinklesAreGone.comNutrition Ads Energy Bars Recipe Healthy Choice Healthy Smoothie Recipes Breakfast Casserole Healthy Bars You've heard that breakfast is the most important meal of the day. And that's probably true -- after a long night's sleep, your body (and brain) needs fuel to get you through the morning.
The foods you choose for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy. Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. Here are some common ways that people ruin a healthy breakfast.
Making Breakfast Too Sugary
Next time you go to the grocery store, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal -- many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance. And in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:
Choose unsweetened, whole-grain breakfast cereals. Just add a little sprinkle of sugar on top, but no more than a teaspoon.
Instead of a pastry, pop a slice of whole-grain bread into the toaster and then top it with a 100% fruit spread. You still get the sweet flavor, but a lot less sugar.
Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.
Not Enough Protein
Isn't it interesting how we associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people. These foods are high in sugar and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. Make sure you get some good quality protein:
Have a piece of 100% whole-grain toast with peanut butter or almond butter and a glass of milk.
Eat an egg or two. Eggs help you feel full, and they are a great source of lutein that helps keep your eyes healthy.
Use protein powder in a fruit smoothie.
Eating Lots of Saturated Fat and Processed Meats
Bacon, sausage and ham are common meats you may eat at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats also contain nitrites, which have been linked to colon cancer. Stay away from processed, high-fat meats:
Eggs are an great source of protein. Choose omega eggs, which contain omega-3 fatty acids. Have a poached egg served over 100% whole-grain toast.
Lower fat meats like chicken or turkey can be eaten at breakfast. You can buy turkey sausage and turkey ham, but they may still contain nitrites and large amounts of sodium.
Try salmon or tuna with a light mayonnaise on 100% whole-grain toast. Each is a great source of omega-3 fatty acids.
Avoiding Whole Grains
Most of those sugary breakfast cereals and pastries are also low in fiber. Whole grains provide fiber, which can keep your cholesterol levels and keeps your digestive system healthy. Choose whole grains and high-fiber foods:
Eat 100% whole-grain, unsweetened hot or cold breakfast cereals.
Use 100% whole-grain bread instead of white bread for your toast.
Make low fat oat bran muffins.
Not Eating Any Fruit or Vegetables
Fruits and vegetables are usually low in calories and rich in nutrients and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavored cereal doesn't count):
Make an omelet with mushrooms, peppers and onions.
Slice a grapefruit or orange in half and serve with a slice of 100% whole-grain toast with peanut butter.
Add berries, raisins, or bananas to your whole grain cereal.
Skipping Breakfast Altogether
Maybe you're in a rush or you think skipping breakfast is a good way to cut calories. But it really isn't. People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. You can have a quick but healthy breakfast:
Keep ready-to-eat foods handy like hardboiled eggs, nuts, and fresh fruit.
Make a fruit smoothie for breakfast.
Make your own breakfast cereal bars with healthy whole-grain cereals.
Shereen has been the About.com Guide to Nutrition since 2004.
Experience:
During her practice as a nutritionist and as a chiropractic physician for 16 years, Shereen saw how eating healthy foods (or not-so-healthy foods) impacted her patients' well-being every day. She decided that she wanted to reach a larger audience so she left practice to become a health and nutrition writer as well as the nutrition guide for About.com. Shereen is a member of the American Dietetic Association.
Education:
Shereen has a master's degree in human nutrition from the University of Bridgeport in Connecticut and she was previously certified as a Certified Nutrition Specialist. She also has a doctor of chiropractic degree from Northwestern College of Chiropractic in Bloomington, Minnesota.
From Shereen Jegtvig:
Thanks for stopping by About.com Nutrition. There is a lot of nutrition information available with just the click of your mouse. Allow me to keep you updated with the best information on foods, dietary supplements and other nutrition issues.
References:
Superfoods for Dummies
Shereen is co-author of this book that makes understanding and eating superfoods easy.
Editorial By Ray Gollis:
Pretty cool article by Shereen. I try to eat a nutritious breakfast when possible. I believe everybody should start out with whole grains. Either oatmeal, whole grain bread, granola or rye bread. That is good Shereen says to eat a poached egg. I would agree that this is better than eating fried egg. The problem I see is most people are eating saturated fats that include meats like: bacon, sausage and ham. These meats will lead to high blood pressure, strokes and heart attacks. I try by best to stay to this diet. I try to eat a omelette that has alot of vegetables like a western omelette that includes: green peppers, onions and mushroooms. Hey, if you want to get rid of stubborn belly fat, and build muscle
Lose Fat and Gain Muscle
with Turbulence Training
Click Here To Learn More
Monday, March 30, 2009
What is the straight blast.by Ray Gollis
What is a straight blast? A Straight Blast is a number of punches going down the centerline. Paul Vunak Has a Video that teaches the straight blast effectively. Will it work in most instances in a fight. Paul Vunak says Yes. But if it used in conjunction with causing pain first. What does this mean. If you do a straight blast just coming in. A wrestler can just do a double leg tackdown and the fight would be over. So you have to use a stop hit which is in Jeet Kune Do or an destruction which is from the fillipino martial art. Use a finger jab or a quick knee kick. Then proceed to do the straight blast, This is when it is the most effective. When Bruce Lee was serious about winning a street altercation he used the straight blast. It didn't matter what style the figher was. It always works if you use a intercepting hit or destruction in the fillipino martial arts first.
What is your opinion, I would like to know.
Thanks for reading this post.
What is your opinion, I would like to know.
Thanks for reading this post.
Sunday, December 7, 2008
What is Jeet Kune Do
What is the difference between Jeet Kune Do and other martial arts. Just watch this video and leave a comment on what you think. I would like to know what most people think about Jeet Kune Do.
Thanks,
Ray
Larry Hartsell Passed Away! Original Student of Bruce Lee!
This is my Tribute to Larry Hartsell, One of original Bruce Lee Students. You might not know who he is, If you do, You understand he was one of the premier students of Bruce Lee that started the http://JeetKuneDoGrapplingAssociation.com. He will be missed. Bruce Lee started out with 33 Grappling Techniques which Larry Hartsell Took to another level. My first book I read was Enter From Trapping to Grappling. If you are serious martial artist you will read that book. The concept of Trapping then Grappling is a must for survival on the street. I hope you enjoy this video,
Thanks,
Ray.
Saturday, November 15, 2008
How to Satisfy Your Sugar Cravings Without Ruining Your Healthy Diet Taming Your Sweet Tooth By Shereen Jegtvig,
A lot of us have them. We may be hungry or we may have a full stomach when that urge to have "just a little something sweet" hits. If we aren't prepared for the inevitable sugar cravings, that little something sweet may turn into a big piece of pie, a big bowl of ice cream or a couple of candy bars.
What Causes Sugar Cravings?
Sugar cravings may be a habit, a kind of comfort food, or a very pleasant way to end a meal. Sugar cravings may also be due to low serotonin levels and depression. We may crave the taste of sweets or we may crave the effect of sugar on our brain.
Why Sugar is a Problem
Sugar has calories, no nutritional value and when it is used in treats and desserts the calories can add up fast. Many sweet desserts and candies contain unhealthy amounts of saturated and trans fats too. The extra calories mean extra weight gain and obesity. As our sugar consumption has gone up in North America and elsewhere, so has our rate of obesity.
Is Some Sugar OK?
Sure. Mypyramid.gov allows us to have a few discretionary calories each day. However, if you are overweight or obese, you might wish to decrease your total calorie consumption.
As long as you are at a healthy weight, enjoying an occasional high calorie sweet treat won't hurt you, but it shouldn't become a daily habit. You can use my BMI calculator to see if you are over weight and my Nutrition Guide to see how many calories you need each day.
Healthier Ideas for Sugar Cravings
* Get some exercise. You may feel better if you go for a walk or get some other type of exercise. Exercise will stimulate brain chemicals that will improve your mood.
* Sugar cravings may lessen if you decrease the number of calories you eat each day, so if you are eating too many calories, cut back.
* Don't keep high calorie sweets in the house.
* Don't skip meals, which can make cravings worse.
* Keep your meals simple. The more side dishes and flavors you include in your meals, the more likely you are to overeat. When your brain is faced with several flavors, it takes longer to reach satiety, which means you will eat too much before you satisfy your cravings.
* Choose healthy side dishes with a sweet taste. Perhaps if you satisfy your taste buds' need for sweet flavor during your meal, you won't fall for a big dessert afterward. Fruits and some vegetables are naturally sweet and offer vitamins, mineral and other important phytochemicals. Dressing up your carrots with a little honey glaze may keep the sugar cravings at bay later.
Last of all, you can go ahead and have a little dessert or a sweet treat, but choose wisely. Choose low-fat desserts that use fruit as the main ingredient. The sweetener should only be added as a condiment, or as a minor ingredient.
For example, my favorite dessert is strawberries and blueberries. These berries have lots of vitamin C, healthy antioxidants and fiber that helps to fill me up. I add a little bit of "lite" whipped topping for a creamy texture and a sprinkling of walnuts or almonds for crunch. This berry dessert satisfies my sweet tooth without sabotaging my diet and has a lot of nutritional power. If I am feeling extra decadent, I might add a teaspoon of Hersey's Sugar Free Chocolate Chunks for just a few extra calories.
Artificial Sweeteners
If you crave sweets and you need to cut calories, there are diet foods and beverages that are sweetened with artificial sweeteners. The most common artificial sweeteners include aspartame and sucralose. Some people seem to be sensitive to these sweeteners and feel ill when they use them, however, most people don't have these problems and the use of artificial sweeteners is another option to tame your sweet tooth without added calories.
Shereen has been the About.com Guide to Nutrition since 2004.
Experience:
During her practice as a nutritionist and as a chiropractic physician for 16 years, Shereen saw how eating healthy foods (or not-so-healthy foods) impacted her patients' well-being every day. She decided that she wanted to reach a larger audience so she left practice to become a health and nutrition writer as well as the nutrition guide for About.com. Shereen is a member of the American Dietetic Association.
Education:
Shereen has a master's degree in human nutrition from the University of Bridgeport in Connecticut and she was previously certified as a Certified Nutrition Specialist. She also has a doctor of chiropractic degree from Northwestern College of Chiropractic in Bloomington, Minnesota.
From Shereen Jegtvig:
Thanks for stopping by About.com Nutrition. There is a lot of nutrition information available with just the click of your mouse. Allow me to keep you updated with the best information on foods, dietary supplements and other nutrition issues.
Comment by Ray Gollis:
Another great post by Shreeren. I believe that if you include exercise in your regimen you will burn some of those excess calories off of your stomack. Do stomach crunchs, waist twisting with a broom and twist that stomach. A great exercise to include is shadow boxing. Pretend you are fighting for you life and do 3 3 minutes rounds, between each round take a 3-5 minute break and start over to you finish the 3 rounds. This should get your heart rate up. You know the old saying, No pain, No gain. So you have to exert yourself to fatigue and take a break. I have went to alot of gyms and most people are sitting doing 1 bench press and talking for the rest of the hour. This is called wasting time. Life unfolds a great sheet called time and once finished it is over. So you should workout and then talk after you get done working out. This is what you should do to accomplish your goals. So there always is a right and wrong way to go about exercising and dieting and this is one of them. Another thing I see is people that think they know what a diet is. Somebody eats 7-10 slices of vegatarian pizza and say they are dieting. Well that folks is ludicrous. You should limit your intake of pizza to 2-3 slices of pizza and try to include a salad with it that is not loaded with eggs, turkey, bacon and all the other bad ingredents. Just a plain tossed salad with low fat salad dressing.
What Causes Sugar Cravings?
Sugar cravings may be a habit, a kind of comfort food, or a very pleasant way to end a meal. Sugar cravings may also be due to low serotonin levels and depression. We may crave the taste of sweets or we may crave the effect of sugar on our brain.
Why Sugar is a Problem
Sugar has calories, no nutritional value and when it is used in treats and desserts the calories can add up fast. Many sweet desserts and candies contain unhealthy amounts of saturated and trans fats too. The extra calories mean extra weight gain and obesity. As our sugar consumption has gone up in North America and elsewhere, so has our rate of obesity.
Is Some Sugar OK?
Sure. Mypyramid.gov allows us to have a few discretionary calories each day. However, if you are overweight or obese, you might wish to decrease your total calorie consumption.
As long as you are at a healthy weight, enjoying an occasional high calorie sweet treat won't hurt you, but it shouldn't become a daily habit. You can use my BMI calculator to see if you are over weight and my Nutrition Guide to see how many calories you need each day.
Healthier Ideas for Sugar Cravings
* Get some exercise. You may feel better if you go for a walk or get some other type of exercise. Exercise will stimulate brain chemicals that will improve your mood.
* Sugar cravings may lessen if you decrease the number of calories you eat each day, so if you are eating too many calories, cut back.
* Don't keep high calorie sweets in the house.
* Don't skip meals, which can make cravings worse.
* Keep your meals simple. The more side dishes and flavors you include in your meals, the more likely you are to overeat. When your brain is faced with several flavors, it takes longer to reach satiety, which means you will eat too much before you satisfy your cravings.
* Choose healthy side dishes with a sweet taste. Perhaps if you satisfy your taste buds' need for sweet flavor during your meal, you won't fall for a big dessert afterward. Fruits and some vegetables are naturally sweet and offer vitamins, mineral and other important phytochemicals. Dressing up your carrots with a little honey glaze may keep the sugar cravings at bay later.
Last of all, you can go ahead and have a little dessert or a sweet treat, but choose wisely. Choose low-fat desserts that use fruit as the main ingredient. The sweetener should only be added as a condiment, or as a minor ingredient.
For example, my favorite dessert is strawberries and blueberries. These berries have lots of vitamin C, healthy antioxidants and fiber that helps to fill me up. I add a little bit of "lite" whipped topping for a creamy texture and a sprinkling of walnuts or almonds for crunch. This berry dessert satisfies my sweet tooth without sabotaging my diet and has a lot of nutritional power. If I am feeling extra decadent, I might add a teaspoon of Hersey's Sugar Free Chocolate Chunks for just a few extra calories.
Artificial Sweeteners
If you crave sweets and you need to cut calories, there are diet foods and beverages that are sweetened with artificial sweeteners. The most common artificial sweeteners include aspartame and sucralose. Some people seem to be sensitive to these sweeteners and feel ill when they use them, however, most people don't have these problems and the use of artificial sweeteners is another option to tame your sweet tooth without added calories.
Shereen has been the About.com Guide to Nutrition since 2004.
Experience:
During her practice as a nutritionist and as a chiropractic physician for 16 years, Shereen saw how eating healthy foods (or not-so-healthy foods) impacted her patients' well-being every day. She decided that she wanted to reach a larger audience so she left practice to become a health and nutrition writer as well as the nutrition guide for About.com. Shereen is a member of the American Dietetic Association.
Education:
Shereen has a master's degree in human nutrition from the University of Bridgeport in Connecticut and she was previously certified as a Certified Nutrition Specialist. She also has a doctor of chiropractic degree from Northwestern College of Chiropractic in Bloomington, Minnesota.
From Shereen Jegtvig:
Thanks for stopping by About.com Nutrition. There is a lot of nutrition information available with just the click of your mouse. Allow me to keep you updated with the best information on foods, dietary supplements and other nutrition issues.
Comment by Ray Gollis:
Another great post by Shreeren. I believe that if you include exercise in your regimen you will burn some of those excess calories off of your stomack. Do stomach crunchs, waist twisting with a broom and twist that stomach. A great exercise to include is shadow boxing. Pretend you are fighting for you life and do 3 3 minutes rounds, between each round take a 3-5 minute break and start over to you finish the 3 rounds. This should get your heart rate up. You know the old saying, No pain, No gain. So you have to exert yourself to fatigue and take a break. I have went to alot of gyms and most people are sitting doing 1 bench press and talking for the rest of the hour. This is called wasting time. Life unfolds a great sheet called time and once finished it is over. So you should workout and then talk after you get done working out. This is what you should do to accomplish your goals. So there always is a right and wrong way to go about exercising and dieting and this is one of them. Another thing I see is people that think they know what a diet is. Somebody eats 7-10 slices of vegatarian pizza and say they are dieting. Well that folks is ludicrous. You should limit your intake of pizza to 2-3 slices of pizza and try to include a salad with it that is not loaded with eggs, turkey, bacon and all the other bad ingredents. Just a plain tossed salad with low fat salad dressing.
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