ʻO ke alakaʻi 12-Step Practical i ka haki ʻana me ke kō

Anter

• 1. E hoʻomaka ikaika i kou lā
• 2. Aloha ʻoe i kāu inu java (ʻaʻole kāu barista)
• 3. Hydrate i ke ala kūpono
• 4. E lilo i ʻeke ʻeleʻele (conshendious)
• 5. Paka i ka protein
• 6. Holo i waho o ka hoʻolālā hana momona
• 7. Hōʻalo i ka sandwich kō
• 8. ʻAi i kahi ʻalani pasta maikaʻi maikaʻi aʻe
• 9. Season sans kōpaʻa
• 10. Snack i kou ala i ke olakino
• 11. E hoʻomau i ka hoihoi
• 12. Mai waiho i kou naʻau i mea maikaʻi loa ma mua ou
• Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings

Nā ʻōlelo aʻoaʻo a ke ola maoli mai ka mea hoʻolauleʻa kaulana, ka makuahine, a me ke kahu meaʻai i hoʻopaʻa inoa ʻia ʻo Keri Glassman.

ʻIke ʻoe i ka hoaaloha e ʻai i ka ʻaila i nā ʻekeʻeke āpau? ʻO ka mea hilahila ʻole i ke kāhea ʻana i ka ʻaina awakea? ʻĀ, ʻo wau nō kēlā. Inā he lime kō ʻoe a i ʻole kekahi dabbler i kekahi manawa, ʻike ʻoe i ka pili aloha me ke kō i kahi mea momona.

Akā ma ke ʻano he nutristist, maopopo pū wau i nā hopena olakino o ka overindulging - loaʻa ke kaupaona, diabetes, a me nā maʻi puʻuwai, e inoa wale ai kekahi.

ʻO ka kō he nostalgic. Hiki i kā mākou mau mea punahele ke hoʻomanaʻo iā mākou i nā hoʻomanaʻo hoʻomanaʻo kūikawā, e like me ka hele ʻana i ke Tūtū wahine a me ka ʻai ʻana i kāna pai lemon meringue. Hoʻopili pū ke kō. No ka hapanui o mākou, ʻo nā mālama kō ka ʻāpana o kā mākou hana i kēlā me kēia lā, e like me ka Hershey's Kiss me he mea hōʻeha lā ʻole ma hope o ka ʻaina awakea e alakaʻi ai he ʻumi hou aku.

ʻO ka mea i ʻoi aku ka paʻakikī o ke kō e lurking nei i loko o kā mākou mau meaʻai a mākou e manaʻo ʻole ai he momona loa. Mai kāu kīʻaha kakahiaka a me ke kīʻaha o yogurt, i ka salakeke āu e ʻai ai, a me ka pā ikaika e hopu ai ʻoe ma mua o ka pā ʻana i ka hale hoʻoikaika kino. olakino ʻo ka ʻai maoli kāu paʻa paʻa me ke kō. Nui a nui nā kō.

Akā mai makaʻu: ua uhi wau iā ʻoe. Eia nā ʻōlelo aʻoaʻo he 12 e kōkua iā ʻoe e haki me - a i ka uhaʻi ʻana, ke ʻōlelo nei wau hemo mau loa - kēlā kō, kō

1. E hoʻomaka ikaika i kou lā

Aia kahi manawa kūpono i ka granola āu e hoʻohui nei i kāu yogurt, a i ʻole ka "maikaʻi-nāu" cereal kiʻekiʻe-fiber āu e koi nei iā ʻoe iho e ʻai, he nui nā kō i hoʻohui ʻia - like ka nui o kēlā me kēia lawelawe. E ʻai paha ʻoe no ka ʻaina kakahiaka ma kahi. E nānā pono i nā mea e like me ka syrup kānana fructose kiʻekiʻe, syrup cane evaporated, syrup brown rice, a i ʻole syrup carob. ʻO ka hapa nui o kēia mau inoa hoʻopunipuni wale no ke kō.

ʻO kaʻu kaʻina hana no ka hōʻalo ʻana i ke kō i ka ʻaina kakahiaka ke ʻohi nei ia no kahi kō-kō, ʻai ʻaina kakahiaka i piha i ka protein protein. ʻO kēia kahi ʻāpana o ʻEzekiela (palaoa i ulu ʻia) ʻai ʻia i luna me ka ʻāpala kuʻi ʻia a me kahi hua manu i hana ʻia i ʻoki ʻia, a i ʻole he pola o ka oatmeal ākea me ka punetune o nā hua kua kua ʻia a me kahi ʻāpana o ke kinamona. ʻO ka protein i loko o kekahi o kēia mau koho e kōkua iā ʻoe e māʻona a hoʻoliʻiliʻi i ke kuko kō ma hope o ka lā.

2. Aloha ʻoe i kāu inu java (ʻaʻole kāu barista)

I kēlā kakahiaka vanilla latte? Hiki iā ʻoe ke uku iā ʻoe i 30 gram o ke kō, a i ʻole 5 gram i kēlā me kēia pauma. ʻO ka nūhou maikaʻi ʻaʻole pono ʻoe e haʻalele i ka caffeine. E lele wale i nā syrup, nā mea ʻono hau paʻa, a ʻo ia hoʻi, nā ʻeke keu keu. Akā, e hele no ke kofe a me ke kī me ka waiū, a i ʻole kahi ʻano ʻē ʻole i hoʻomoʻa ʻia, a kāpīpī i kahi ʻāpana o ka nutmeg a i ʻole kinamona ma luna e kōkua i ka hoʻoponopono ʻana i kāu kō kō.

Inā ʻoe he kō a i ʻole junkie mea ʻono hana, maikaʻi ia e lohi. Eʻokiʻoki i kāuʻai kō i ka hapalua no hoʻokahi pule, a lailaʻokiʻoki hou ia i ka pule aʻe, a mālama iā ia a hiki i kou poina loa e pili ana i kāu hana latte.

3. Hydrate i ke ala kūpono

Ke paʻi nei iā ʻoe iho ma ke kua no ka loaʻa ʻana o kēlā mau greens i ka waiʻu? Maikaʻi kau hana. ʻĀ, ʻano. ʻO ka inu ʻōmaʻomaʻo āu e lālau nei mai Jamba Juice ke hoʻouka ʻia me nā hua a me nā kō ma mua o nā greens maoli. E heluhelu pono i kēlā mau lepili. Inā ʻoe e noʻonoʻo pono i ka hua no nā pono o nā hua ponoʻī, e makaʻala hiki i kahi ʻāpana o nā hua ke loaʻa i ke kō. No laila, inā he kīʻaha huaʻai holoʻokoʻa kā kēlā mea ʻoluʻolu kakahiaka maikaʻi, ua hala mua ʻoe i kāu mea i koi ʻia no ka lā.

Ke hāpai nei wau i ka lawe ʻana i kahi ʻōmole wai 32-auneke. Hoʻopiha ia i ʻelua mau manawa i kēlā me kēia lā a ua pā ʻoe i nā mea āpau, inā ʻaʻole ʻoi aku a kokoke paha, pono kāu hydration. Inā hoʻonāukiuki ʻole ka wai maʻalahi iā ʻoe, e hana i kāu wai spa ponoʻī ma ka hoʻohui ʻana i nā ʻalani a me nā ʻāpana lemon. Inā he manawa paʻakikī kou e hakakā nei i ka maʻa soda, e hele no nā huʻa, e hoʻolilo wale iā lākou i ka kemikolo a me ka calorie. Hiki iā ʻoe ke hoʻāʻo i ka hoʻohui ʻana i nā hua paʻakai a i ʻole nā ​​huaʻai hou i ka soda club maʻalahi no kahi koho ʻoluʻolu.

4. E lilo i ʻeke ʻeleʻele (conshendious)

Ma mua o kou hiki ʻana i ka lole momona momona e ninini i kāu salakeke awakea, e noʻonoʻo hou. ʻO kāu kīʻaha salakeke "olakino" he poma kō kō paha. Ke hana nā mea hana i nā huahana momona momona, hoʻololi pinepine lākou i ke kō no ka momona. A koho aha? ʻOi aku ka maikaʻi o ka momona iā ʻoe. Kōkua ia iā ʻoe e omo i nā mea momona weliweli i ka salakeke, a mālama iā ʻoe i ka lōʻihi.

Ma kahi o ke koho ʻana no nā pale lole i kūʻai ʻia mai i ka hale kūʻai, e hana i kāu ponoʻī: Hoʻohui ½ kīʻaha i ka aila ʻoliva puʻupaʻa, ¼ kīʻaha wai wai lemon, ½ teaspoon paʻakai, a me ka ¼ teaspoon māwae ka pepa i loko o ka hue paʻa. Hana kēia i ʻeono mau lawelawe, a hiki iā ʻoe ke mālama i nā mea āu e hoʻohana ʻole ai i loko o ka pahu hau. ʻAʻole wale ʻoe e mālama i nā calorie a me ke kō, akā e mālama paha ʻoe i kekahi kālā ma ka hana ʻana i kāu ponoʻī.

5. Paka i ka protein

ʻO kahi ʻaina awakea i hoʻopiha ʻia me nā protein momona a me nā mea ʻai e mālama pono iā ʻoe i ka lōʻihi, kahi e hōʻemi ai iā ʻoe e luʻu i ke poʻo i loko o nā kīʻaha lā hānau e hoʻohele ʻia a puni ke keʻena. ʻO kēia Clean Eating Chicken Apple Salad na ʻO ka Grry Pantry kahi koho maʻalahi o ka lā pule. Mālama ʻo Protein iā ʻoe ma ka hōʻemi ʻana i ka ghrelin, kēlā wī wī pesky e hāʻawi iā ʻoe i ka manaʻo wahaheʻe e hoʻopau paha ʻoe inā ʻaʻole ʻoe e kiʻi koke i kahi mau lima o nā kanakē. ʻO ka ʻoiaʻiʻo anu e pili ana i ka ʻai palena palena? Ke hoʻomaʻamaʻa pono ʻole ʻoe iā ʻoe iho me kahi nui o nā calorie, ʻo ka mea mua āu e makemake ai he kō. Hele kiʻi.

ʻO kaʻu mau mea momona momona protein:

• nā hua nut, e like me nā pecan, cashews, walnuts, a me nā ʻalemona
• Hoʻopili ʻia ʻo yogurt Greek me nā ʻano hemp
• ʻelua ʻāpana o ka turkey hou

6. Holo i waho o ka hoʻolālā hana momona

ʻO ke kuʻi ʻana i ka wahie onpre-workout ka mea pono i kāu pahuhopu hoʻoikaika kino. Akā ke koho ʻana i kahi yogurt sugary, kahi ʻaukā pūʻolo pūʻolo, a i ʻole kahi ʻenemi i hana ʻia e ka mīkini e hoʻonui hou aku i kāu pūhaka ma mua o kāu hana. E heluhelu hou, e heluhelu pono i kēlā mau lepili a koho pono.

7. Hōʻalo i ka sandwich kō

ʻO kahi ʻāpana ʻāpana o ka berena nunui-palaoa e pili ana i ke kō, a hana koke i ka sanwī holoʻokoʻa i kēia nui. ʻAʻole paha like kēia kumu huna o ke kō i kahi nui, akā hiki iā ʻoe ke hōʻalo iā ia ma ka heluhelu ʻana i nā mea hoʻohui.

Hoʻohui pinepine ʻia ka syrup kānana fructose kiʻekiʻe i nā huahana berena no ka ʻono keu. E hana i kāu noiʻi a koho i kahi māka me 0 gram o ke kō - ʻaʻole ʻoe e haʻalele, hoʻohiki wau. ʻO ka berena ʻo Ezekiel he mea lanakila mau i loko o kaʻu puke no ka mea ʻaʻohe kō i hoʻohui ʻia.

8. ʻAi i kahi ʻalani pasta maikaʻi maikaʻi aʻe

E noʻonoʻo liʻiliʻi e pili ana i ka pasta ponoʻī, a me nā mea hou aʻe e pili ana i ka mea āu e kau nei. Hiki i ke kīʻaha sauce wale nō o ka nī tomati kuʻuna ke ʻākoakoa e like me ke kō. E hōʻoia e kūʻai i kahi ʻalani pasta i kūʻai ʻia i ka hale kūʻai i loaʻa kahi kō ʻole ma ka papa inoa mea hoʻohui.

A i ʻole, no ke koho olakino ʻoi loa, e hana i kahi pesto hou maʻalahi maʻalahi loa ma kahi o. Hoʻohui 2 mau kīʻaha basil, 1 kālika kālika, 2 punetēpina paina paina, paʻakai, a me ka pepa i loko o kahi mea hana me ka ʻaila ʻoliva kīʻaha no kahi mea ʻono maikaʻi a ʻono hoʻi.

9. Season sans kōpaʻa

Ke ʻūlū ʻana, hōʻemi, a i ʻole mar maring, e noʻonoʻo pono i kāu mau koho. Hoʻouka ʻia ka waiū Barbecue a me ka ketchup i ke kō. Hiki i nā punetune ʻelua wale nō o ke kohu barbecue ke loaʻa ma mua o - a ʻaʻohe mea e ʻai ana i ka sanwī puaʻa huki me ʻelua wale nō punetēpu!

Hoʻohui nā mea kanu a me nā mea ʻono i ka ʻono a kaena i kekahi mau pono olakino, e like me ka antimicrobial a me nā waiwai antioxidant. Hoʻohui, ʻaʻohe o lākou mau kalori, a, ʻoiaʻiʻo, ʻaʻohe kō. E piʻi i kāu pāʻani hoʻonanea me cayenne, kālika, oregano, rosemary, a i ʻole turmeric. A e nānā i kēia papa hana no ka Sauce Barbecue-Manuahi e nā Resepy Naturally Savvy.

10. Snack i kou ala i ke olakino

ʻO kekahi mau meaʻai māmā e like me ka waiūpī pīpī a me nā pahū a i ʻole ke ala hele mix hiki ke lilo i koho maikaʻi loa. A i ʻole, he pōkā kō paha lākou. E like me ka hoʻoliʻiliʻi salad liʻiliʻi momona, hiki i ka momona momona momona momona ke loaʻa i ke kō i hoʻonui ʻia no ka momona momona i lawe ʻia i waho. E hoʻomau i ka heluhelu ʻana i kēlā pūʻolo me ke akahele a hana i ka mea maikaʻi e leʻaleʻa i nā ʻono kūlohelohe a me nā momona o nā meaʻai me ka ʻole o ke kō.

Eia kekahi o kaʻu mau mea momona momona momona liʻiliʻi:

• ʻāpala ʻoki + ʻelua puna teata ʻalani almond + dash o ke kinamona
• 6 mau lāʻau ʻoliva + lāʻau ʻulaʻula
• 10 cashews + 6 oz. Greek yogurt + kulu o ka vanilla
• 2 punetēpu guacamole + endive
• 1 kīʻaha hui hua + 1 punetēpē i niu ʻia

11. E hoʻomau i ka hoihoi

ʻO kahi papaʻai i hoʻopiha ʻia me nā meaʻai like i kēlā me kēia lā ʻaneʻane hōʻoia ʻia e haʻalele iā ʻoe me ka ʻoluʻolu ʻole a me ka ʻiʻini i kahi kō kō. Hōʻalo iā ODʻing ma ka kānana kānana ma ka hoʻonui ʻana i nā ʻano meaʻai a me nā mea inu i kāu papaʻai.

Kūʻai i kekahi i loko o ka-manawa hua, a hana ia i ka hoʻohana maikaʻi. Aloha au i ka eggplant i ka hopena o ke kauwela a me nā mahina hāʻule mua no kona maʻalahi a me nā mea momona.Kiola wau iā ia ma luna o ka pā, hoʻomoʻa, a hoʻohana paha ia e hana i ka baba ganoush a kau i nā mea āpau, mai nā huaʻai palaoa a pau i ka lettuce no kahi saladi superfast a ʻono hoʻi. Inā ʻoe e manaʻo iki i kahi adventurous, e hoʻāʻo i kēia Pizza Eggplant Low-Carb e ke Kauka Diet.

12. Mai waiho i kou naʻau i mea maikaʻi loa ma mua ou

Hiki i nā Hormones, nā naʻau, a me nā mea hoʻomanaʻo ke hana i kahi pane Pavlovian e like me nā meaʻai hōʻoluʻolu sugary - kahi cory sensory e hoʻonāukiuki iā mākou. ʻO kēia ke kumu a hiki i ka ʻala o ka hoʻomoʻa ʻana i nā kuki ke kumu i ka ʻiʻini ʻana o ke kō. E hoʻomaopopo i kēia mau manawa no ke ʻano o lākou ke hana ʻia, a neʻe i mua. Ma ka ʻaoʻao hoʻohuli, OK ke hoʻokomo i kēlā me kēia manawa. Mai hoʻokuʻu wale i ka ʻiʻini a me ka hoʻolana.

Ua ʻike ʻia wau e hele wāwae i loko o ke keʻena e paʻa ana i kahi kuki kokoleka a i ʻole kahi Rice Krispy e mālama ai a ʻōlelo, "Hōʻike A: ʻO kēia kaʻu mau hoaaloha e ʻai nei i ka naʻau. Akā, maopopo iaʻu a e ʻoluʻolu a hoʻomaopopo wau iā ia a eia nō naʻe i kaʻu salmon mākaukau a me ka asparagus no ka ʻaina ahiahi. " Moʻolelo 'oiaʻiʻo. Ia hana.

Aia iā ʻoe: 12 maʻalahi, ʻoiai ʻaʻole maʻalahi ka hana, nā ʻanuʻu e kōkua iā ʻoe e haki me ke kō. Pono ke kau ʻana i kahi kō kōlea kūleʻa i ka hoʻohaʻahaʻa a me ka noʻonoʻo e pili ana i kāu makemake maoli. ʻAʻole hiki iaʻu ke hoʻohiki e maʻalahi ka hana. Akā hiki iaʻu ke hoʻohiki ma ka hahai ʻana i kēia mau hana, hiki iā ʻoe ke hōʻemi nui i ka nui o ke kō i kāu papaʻai. A, me kēlā, e piʻi paha ʻoe i kou ikehu, hoʻomaikaʻi i ka ʻōlinolino o kou ʻili, hoʻoliʻiliʻi i ka momona, hiamoe maikaʻi, noʻonoʻo pono, a hoʻomaikaʻi paha i kāu ʻōnaehana pale.

E ʻike i ke kumu o ka manawa kēia #BreakUpWithSugar

Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings