Control food cravings

I understand many Moms have issues with cravings & control in regards to food. Mine is shopping. I buy something and feel great. Some people eat carbs, you feel better. The important thing to notice is that “feeling great or better” is only for that moment. The “guilt” lasts for hours, days, weeks? Maybe it’s just me. The way I handle it and the way perhaps you could try is are the following:

1. Do NOT buy any of the unhealthy types of foods that you don’t want to eat.

My philosophy is if the kids want it, tough. I will not buy packaged cookies, candy, etc. even though they beg me for it. It’s too tempting for Moms, dads and kids. IF you buy it, it WILL be eaten.

Plus, if chips, fries, etc are a challenge for you – don’t order them at restaurants or buy them AT ALL. Having tempting foods in front of you makes it harder on YOU. It places you in a challenging position and raising kids is a challenge already, right?
My philosophy is “if it’s not there, you can’t eat it.”

Shortest road to quick fix: don’t buy it.

If mom isn’t feeling good about herself…. you know the rest.

2. Pick you situations. Do NOT put yourself in a situation of temptation. Avoid types of parties or social gatherings that center around foods that tempt you: Stay away from tail gate parties. (i.e., I do not go to social parties where they sell jewelry, clothing, etc.)

3. “Cook once, eat 3 times.” I ALWAYS eat a super healthy mini meal before I attend any social event or go out for the day for that matter. I fill up on foods I control and select. Use my “Mini Meal” plan (coming out soon) that outlines simple meals you can prepare ahead of time for yourself and your family. The concept is to cook your regular healthy meals and set aside 2 mini meals for the next day(s).

If you are on the full side, you won’t be as tempted to head right to the food.

Tips to stop cravings:

• Try and figure out what triggers the desire to over eat, over drink, over shop.  When you feel the emotions come over you, call someone and discuss your feelings.


• Don't buy what you don't want to eat.


• If you slip up, don't beat yourself up.


• Get enough sleep. Your mind and body are weak when you're tired. You're likely over eat if you are tired i.e., mid afternoon slump.


• Workout in the a.m.: if you workout, you will make better choices all day. This really works.


• "1 or none" is what I tell my kids (and big kids.) If you can't stop at 1 don't even do that to yourself.


• Substitute: Crunchy foods: mini carrots, bell peppers, baked chips, baked sweet potatoes, cucumbers. Soft food like pudding: FAGE yogurt, cottage cheese, apple sauce.


• Distract yourself: We do that with the kids, why not ourselves? As soon as you start grabbing for the chips, divert yourself "Danger Danger Ms. (Wil) Robinson."

Hope this is helpful.

We can do this!

Kiana Tom
Host & Founder FitMomTV.com

EZ Tricks to Eat Less

"If you wouldn't want TMZ to air a photo of you: on the couch, in your oldest-baggy sweats eating ______....then DON'T eat it." Here are simple tricks to eat less and stay energized and healthy...

Prioritize and Portion control.

These are the ways to lose weight. You must fill up with nutrient dense, fresh foods without feeling deprived. The trick is the not feeling deprived.  It's human nature to "want what you can't have." We've all done it: If you say I am "not going to eat any chips, or any alcohol ever again."

Then....all of a sudden you find yourself in Cabo having margaritas, chips and salsa. Right?  Hmm. Maybe it's just me. Not! You cannot set yourself up for failure. Instead, set yourself up for success. This is how you do it.

Prioritize: Envision your plate of food: Let's say you have grilled chicken, brown rice, steamed veggies, fresh fruit.  Eat the healthiest foods first: the lean meat, steamed veggies, brown rice (most filling eat last), drink the bottled water, savor the juicy fresh fruit. Eat slowly, put the fork down in between bites, breathe, taste and enjoy. Wait appx. 20 minutes after you meal. If, after you have filled up on the healthy foods, you find you are still craving your "cheat foods," go ahead and have a little. 1-2 bites, handful of chips. Then stop and walk away from the kitchen. No one gets hurt.

Fill up on bulky foods. Eat an apple and what happens? You feel so full. So eat the apple pre - meal.

Portion Control: Never ever eat out of the bag, box or container the food comes in. It looks sloppy and most important, you risk eating the entire amount before you know it. Always put a small amount, 1 portion size, into a dish or baggy and eat just that. I pre package all snacks: pretzels, nuts, dried fruit, sliced apples, cookies, etc.

After 20 years in the television and fitness industry the easiest way to stay lean is to: eat a little alot, eat a lot of what is good for you and a little of what you crave.

By eating a bite or two of the foods you crave, you will feel satisfied and your brain won't be focusing on what you "can't have" which may cause you to eat a whole bag of chips or an entire bag of cookies. (A former college roommate of mine used to bake a whole pan of brownies and eat the whole thing!?" We won't name names, but let's just call her Pam who was mean to me.)

Food is good for you. Eat frequent meals, 4-5 small meals per day that include lean protein, lots of fresh fruit and veggies. Drink bottled water. Love your body.

To me, living your healthiest life means feeling strong & healthy, eating what you love in moderation, being active, lots of laughter, love and inner peace."

Stay fit my sweets......thinking of you.