October Hard Core Abs Fitness Challenge: Move 3!

Keep your belly from looking like a pumpkin- check in with me for one #hardcoreabs #moveoftheday every day this month in my October Fitness Challenge! Each move comes from the NikkiFitness Hard Core Abs video where each move works your abs as well as at least one other muscle group at the same time!

Move 3:WINGS THIGHS & A 6 PACK: WORKS TRICEPS, ABS & THIGHS-3 sets of 20 reps! #mantraoftheday“DON’T WORK OUT TO BE A DOLL, be Wonder Woman!”

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Get more moves like this on the iTunes NikkiFItness App, or Amazon, on my Hard Core Abs Video!

Meet Your Instructor:

NikkiFItness is a health coach, trainer, class instructor, media fitness expert, author of The Slimnastics Workout, a freelance fitness writer, product reviewer, and the star of 12 fitness DVDs/Videos/Apps including the new Anti-aging Walking Workout, Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, a graduate from the Institute of Integrative Nutrition® School (IIN health coach), and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the Newhouse School. Search for “NikkiFitness” on social media, and in iTunes and Android for the NikkiFitness App! More at www.nikkifitness.com

October Hard Core Abs Fitness Challenge: Move 2

Keep your belly from looking like a pumpkin- check in with me for one #hardcoreabs #moveoftheday every day this month in my October Fitness Challenge! Each move comes from the NikkiFitness Hard Core Abs video where each move works your abs as well as at least one other muscle group at the same time!

Move 2:

STAR CRUNCH- WORKS INNER THIGHS, CHEST AND ABS- do 3 sets of 25 reps. #mantraoftheday“SWEAT IS YOUR FAT CRYING”

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Get more moves like this on the iTunes NikkiFItness App, or Amazon, on my Hard Core Abs Video!

Meet Your Instructor:

NikkiFItness is a health coach, trainer, class instructor, media fitness expert, author of The Slimnastics Workout, a freelance fitness writer, product reviewer, and the star of 12 fitness DVDs/Videos/Apps including the new Anti-aging Walking Workout, Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, a graduate from the Institute of Integrative Nutrition® School (IIN health coach), and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the Newhouse School. Search for “NikkiFitness” on social media, and in iTunes and Android for the NikkiFitness App! More at www.nikkifitness.com

 

October Fitness Challenge: Hard Core Abs!

Keep your belly from looking like a pumpkin- check in with me for one #hardcoreabs #moveoftheday every day this month in my October Fitness Challenge! Each move comes from the NikkiFitness Hard Core Abs video where each move works your abs as well as at least one other muscle group at the same time!

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Here is move number 1:

SIDE PLANK PUSH-UP: 3 sets of 12 reps! #mantraoftheday “WORK OUT BECAUSE YOU CAN!”

Screen Shot 2017-10-09 at 12.42.13 PMGet more moves like this on the iTunes NikkiFItness App, or Amazon, on my Hard Core Abs Video!

Meet Your Instructor:

NikkiFItness is a health coach, trainer, class instructor, media fitness expert, author of The Slimnastics Workout, a freelance fitness writer, product reviewer, and the star of 12 fitness DVDs/Videos/Apps including the new Anti-aging Walking Workout, Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, a graduate from the Institute of Integrative Nutrition® School (IIN health coach), and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the Newhouse School. Search for “NikkiFitness” on social media, and in iTunes and Android for the NikkiFitness App! More at www.nikkifitness.com

 

Become a Diet Detective

It can be difficult to maintain a healthy and nutritional diet when there are so many hidden ingredients and things to look out for in our daily food purchases.

Here are a few tips that will train you to become a food detective.

1. Read the Ingredients Label (You Can’t Always believe the Branding!) – Avoid chemicals, hormones, dyes, GMOs, trans fats, high fructose corn syrup. Be sure to observe the amount of saturated fat and sugar content. When purchasing meats, Grass fed and pasture raised is better than cage free! When buying at fish try to get fresh and sustainably caught and avoid farmed fish.

2. Shopping Organic – Shopping for organic products is healthy but can also be costly. Following these guides to can help you to know which produce items to focus on buying organically.

The Dirty Dozen – These fruits and vegetables were found to have the most pesticide residues so consider purchasing the organic versions of these items.

DirtyDozen_0

Institute for Integrative Nutrition

The Clean 15 – This is a list of produces that were found to contain the least amount of pesticide residue. This means you don’t have to be as concerned about purchasing these items organic and could save yourself some money.

CleanFifteen

Institute for Integrative Nutrition

3. Taste the Rainbow – The colors of the food that you are buying can reveal a lot about their health benefits. Focus on only buying foods that are the colors of the rainbow as opposed to any colors that were generated in a factory. This means that they probably include dyes and chemicals to make them this color. Things you want to avoid!

4. Less is More – 5 ingredients in a meal is a good rule to follow. It allows you to avoid any sneaky products in your foods to ensure a more healthy and natural diet.

5. Stick to Natural Foods – Focus on eating natural foods as opposed to packaged ones. They have more nutritional benefits, less hidden ingredients, and are fresher.

 

Meet Your Instructor:

NikkiFItness is a health coach, trainer, class instructor, media fitness expert, author of The Slimnastics Workout, a freelance fitness writer, product reviewer, and the star of 12 fitness DVDs/Videos/Apps including the new Anti-aging Walking Workout, Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, a graduate from the Institute of Integrative Nutrition® School (IIN health coach), and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the Newhouse School. Search for “NikkiFitness” on social media, and in iTunes and Android for the NikkiFitness App! More at www.nikkifitness.com

Long Lead Post: NikkiFitness Pumpkin Workout for Halloween!

Here’s a pre-pumpkin carving activity: Before you decorate the jack-o-lanterns, grab that heavy gourd and use it to tone your trouble spots with this full-body workout! My new video, the Slimnastics Stability Ball Workout was the inspiration for these moves, because you typically use a medicine or stability ball to perform them, but if you have a pumpkin laying around anyway (I have my four-year-old to thank for mine!) why not put it to good use?

How it works: Do 20 reps of each execise. Repeat the entire series 3 times.

Targets: Triceps, biceps, shoulders, inner and outer thighs, glutes, quads, pectorals, upper back, obliques and lower abs

You will need: Pumpkin (8-20 lbs)

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Stand tall with the pumpkin in your hands with elbows bent. Lunge right leg back and twist left over front leg (make it harder by extending the arms straight out in front of you, then twisting).

Turn forward and step your right leg forward to meet left and come to standing. Repeat on the other side for one rep.

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A Squat while holding the pumpkin behind your neck, with elbows close to your head. Be sure to sit back as if to sit into a chair, and keep your knees from going too far forward.

B Stand up and lift the pumpkin directly overhead by straightening the arms. That’s one rep.

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Hold the pumpkin in left hand for 5 seconds.

Lift the pumpkin overhead to work the shoulders.

C Bring the pumpkin down into the palm of right hand and hold for an isometric contraction of another 5 seconds. Push the pumpkin back overhead in both hands to complete one rep.

Hold the pumpkin in hands with arms bent and legs wider than shoulder’s width apart. Bend knees to plie squat and straighten arms to lower the pumpkin.

Come back to standing and biceps curl the pumpkin up to your shoulders. Extend arms to reach the weight over head and engage shoulder muscles. Come back to start for a complete rep.

Upper Back Row

Hold pumpkin and hinge at hips with back flat and knees soft. Extend arms to reach pumpkin toward ground at knee level.

B Pull the pumpkin in toward your navel and bend elbows up toward sky. Lower weight back toward ground for one rep.

(Trainer tip: Make sure back is flat, not rounding. If shadow looks rounded, stick booty back and pull shoulders up.)

V Sit and Twist

Sit on ground and lean back, so that abs engage. Back should be flat and diagonal from the ground, starting at the tailbone and continuing straight through the spine, long through neck and up the crown of head. Make it harder by lifting feet up to tabletop.

Lower pumpkin to right hip, then lift overhead.

C Lower pumpkin to left hip to complete one rep.

Reach and Crunch

Lay on ground and extend arms (holding the pumpkin) and legs long so they are a few inches from the ground.

B Pull knees in and crunch the shoulders off the gound while reaching the weight toward feet. Lengthen again for one rep.

These moves do the TRICK to make your Body a TREAT!

Fitness, fit it in! Nikki

Meet Your Instructor:

NikkiFItness is a health coach, trainer, class instructor, media fitness expert, author of The Slimnastics Workout, a freelance fitness writer, product reviewer, and the star of 12 fitness DVDs/Videos/Apps including the new Anti-aging Walking Workout, Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, a graduate from the Institute of Integrative Nutrition® School (IIN health coach), and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the Newhouse School. Search for “NikkiFitness” on social media, and in iTunes and Android for the NikkiFitness App! More at www.nikkifitness.com

A sweet (and natural) way to cut back on sugar!

 

As a health coach I recommend people cut back on sugar and eat things unsweetened so that they change their tastes and crave sweets less.

When that’s not possible, I always recommend natural foods rather than chemicals. I also work with and write for Diabetic Lifestyle, so sugar is always a topic I keep in mind when doing product reviews.

Recently I discovered Dolcedì – it’s a sweetener in plastic bottles that you squeeze, the consistency of honey, but clear. It can be used any way you would use traditional table sugar or honey; and because it is sweeter than table sugar, you can use less to achieve your desired sweetness. It’s neutral flavor enhances the taste of food and drinks without altering them. Dolcedì is also perfectly soluble in both cold and hot drinks and can be enjoyed with pancakes, on yogurt, in fruit salad, and in baking. With 25% fewer calories by weight than table sugar, Rigoni di Asiago Dolcedì is made from the concentrated and filtered sugar extracted from 100% organic apples.

Eating low-glycemic foods is one tool to help keep diabetes under control. As a low-glycemic alternative to sugar and other sweeteners, Dolcedì is a healthier choice for diabetics. It has a glycemic index (GI) of 22.5 +/- 5.

The glycemic index (GI) is a rating system for foods that contain carbohydrates. It helps you know how quickly a food with carbohydrate raises blood sugar, so you can focus on eating foods that raise blood sugar slowly.

As you see in the tables below, the graph on the left shows the incremental glycemic curves for sugar (glucose) vs Dolcedì. As you can see, sugar causes the blood sugar to spike, while the Dolcedì helps maintain a lower, steady blood sugar. The graph on the right compares the GI of both sugar and IMG_5022

http://rigonidiasiago-usa.com/dolcedi/
So if you’re looking for a sweeter way to cut back in sugar, this might be your best natural alternative!

July 4th Fit Travel Tips!

While fourth of July weekend is one of the biggest travel weekends of the year, it doesn’t mean you have to take a weekend off from exercising and staying in shape. The no-equipment-needed fitness routines found on the NikkiFitness app can help you kickoff summer looking and feeling your best even when you are on the road.
Here are a few tips to keep in mind to ensure fitness is a part of your holiday weekend, (some of which come from my New York Times hotel workout article)!
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  • Remember to always pack exercise gear in your luggage when traveling will ensure that you can’t use lack of fit clothes as an excuse to not work out. You can save room by wearing your sneakers on the plane/train/bus/car and packing your flip flips, pack “yoga paws” instead of a mat to get your Ohm away from home, find a bathing suit that can double as a sports bra and workout underwear, and download a workout app before you leave wifi at home – try the NikkiFitness app and the Fit Travel Workout video that was shot around the world with no equipment to prove you can get a great 30 min HIIT anywhere!

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  • Plan activities on your trip that will keep you exercising while having fun. Hiking, swimming, or just walking while sight-seeing all keep your body moving. Jogging around the destination area is like a free tour.
  • Planning your workout first thing in the morning will ensure that you don’t forget to do it and that it doesn’t conflict with any one’s itineraries. You will have completed your work out before anyone else starts their day! A no-equipment workout means you can even just do it in your room.

 

 

Here are 3 examples of moves you can do right in your hotel room

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1. L-stand: This move is a half-handstand. You place your hands on the floor, your legs are straight and your toes are resting just on the edge of the bed as the arms hold the body up in an L shape. This strengthens the upper back and is good for people who have been sitting in the car or on an airplane for long periods of time.

jumping lnges L

2. Swinging lunges: With both legs bent, move one leg forward and lower yourself so the knee of the back leg is almost touching the floor. Repeat this move with the same leg moving backwards. This works the glutes, abdominals, and quads. Lifting your knee between lunges can also add cardio to the routine.

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3. Bath Tub Circuit: Begin with bathtub push ups. Place your hands on the edge of the tub, keep your spine straight and toes on the floor. You can then do running lunges, placing one foot on the edge of the tub and lifting the opposite knee. Next switch to tricep dips; sitting on the edge of the tub with your legs straight out, heels on the floor, and bent elbows. Lower your torso towards the floor and then push back up.

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Fit your fitness in and have a great, fit trip!

International Yoga Day

#InternationalYogaDay is June 21… so how will you be celebrating?

Get together with your friends all around the world and participate in a yoga challenge following the NikkiFitness Slimnastics Workout at the same time! You could also use the online site Burn Along to participate in yoga classes virtually.  (It is like FaceTime meets an online class video!)

Yoga has several health and mental benefits. It strengthens bones and muscles, relaxes your mind, and can even help you sleep better.

A recent study done by Cleveland Clinic has found that just 12 minutes of yoga a day can help fight osteoporosis. Practicing yoga increases bone density in the spine and hips. It also helps with balance and coordination, which protects against falling or tripping leading to osteoporosis-linked fractures.

Incorporating yoga into an exercise routine that includes strength training is beneficial to building and maintaining bone density. Every pose benefits bone health if it is activating muscles.

There are also several yoga moves you can do before bed to help you sleep better and longer. They will help you reduce stress and tension in your body to help you fall asleep more quickly and peacefully.Screen Shot 2014-01-28 at 3.50.23 PM

1. The Camel: For this move you begin on all fours and arch and lower your back, (cat, cow, cat cow for any yoga experts out there) and then bring your elbows and shoulders behind your back and look up at the ceiling. This is a heart opener but also relieves tension or stress in your back that could come from sitting at a desk all day.

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2. Puppy/Dolphin: Start on your knees or in dolphin with your forearms flat on the group and push them into the floor. This helps with muscles in the shoulder, the abdomen, and the upper back. It helps release knots in upper back

Screen Shot 2017-06-16 at 2.14.59 PM3. Seated Bound Angle: I call this one the rocking back massage because it gives you a little message without having to hire a masseuse. You sit on the floor or in your bed and make a diamond with your legs. You then lean forward, keeping your back straight, and then roll backwards and forwards. This relieves tension from your hips and reduces anxiety and depression.

Screen Shot 2017-06-16 at 2.15.24 PM4. Recline Spinal Twist: Lie down on your back and bring one knee in towards your chest and then twist it across your body. Then stick your opposite arm straight out on the floor and turn your head to look at your hand. This helps with muscle aching and releases tension while stretching your glutes and thighs. It is also detoxifying and if you had anything to drink that night it can detoxify your liver.

Screen Shot 2017-06-16 at 2.15.45 PM5. Legs Up the Wall – Lay down on the floor or on your bed with your legs up the wall above your hips and flex your feet. This reverses your blood flow, brings blood back up to heart, lungs, head, and neck, Focus on your breathing, inhalfe for 10 counts and slowly exhale for 10 counts. This stretch is good for thyroid problems while calming you down and slowing your heart rate to help you more easily fall asleep.

Now that you’ve done your end of the day yoga routine… you can Namaste in bed!

How to use a Foam Roller for Myofascial Muscle Release

If “better sore than sorry” is your mantra, massage those muscles on #NationalFoamRollingDay  and check out my FREE How-To video!

Hit your quads, calves, IT bands, glutes, hamstrings outer thighs, back and more!

To get sore in the first place (and totally sculpted) try one of my 12 fitness videos or get the NikkiFItness App! See the home screen navigation bars.

Fitness – fit it in! Nikki

OM9: One Move, One Mantra, One Must Try: Less sugar, better breakfast

12 Ways to Eat Less Sugar

March is National Nutrition Month, so what better time to talk about one of the most common barriers to nutrition that I see in my health coaching practice—sugar!

One MOVE

If there is one move you should try this month, it’s quitting your sugar addiction. Research shows sugar causes an increased risk of numerous health problems such as heart disease, cancer, diabetes and tooth decay. Studies have even linked too much sugar to anxiety and depression. I can tell you this: my clients who ditch sugar report sleeping better, thinking more clearly, having more energy and losing weight, too.

Reasons Why It’s Hard to Control a Sweet Tooth

Many of us reach for sugar when we are feeling stressed. Why? Because foods loaded with sugar can temporarily improve our mood and energize us. Sugar has been shown to reduce the levels of cortisol, the stress hormone. Unfortunately, when that sugar “high” passes, we crave it again.

As a society, we have too much sugar in our daily lives. Much of it is hidden in foods that are seemingly healthy. Yogurt is one example. A 2014 finding from researchers at the University of North Carolina showed a startling increase in sugar consumed by American adults. It went from 228 calories per day in 1977 to 300 calories per day in 2009-2010.

As a result, we have a bigger tolerance and crave more sugar.

For many of us, sugar is also tied to our happy times from childhood. For example, did your mom have cookies for you after school and on holidays? Did fun family movie nights always include ice cream? Did you enjoy pie on the holidays? If the taste of sugar takes you back to those days, it may be a reason you can’t stay away from it.

Sugar can also feel like it soothes emotional pain because the pleasure it delivers is the opposite of pain.

How to Kick the Too-Much Sugar Habit

  1. Find out how many grams of sugar are in the foods you like, and limit those with surprisingly high amounts. (Consider that one teaspoon of granulated sugar is the equivalent of 4 grams of sugar. So a food with 16 grams of sugar per serving equals 4 teaspoons of the granulated kind!)
  2. Beware of  dried fruit and fruit juices (9-10 teaspoons in one glass of apple juice, might as well be drinking Coca Cola!). Instead enjoy a piece of whole fruit that has nutrients and fiber to fill you up and help with elimination.
  3. The American Heart Association and World Health Organization both recommend consumption of no more than 6-9 teaspoons of sugar per day. A good place to start to reduce sugar consumption is by cutting out processed foods and juices, soda, candy, cake and cookies.
  4. I have found that eating more sweet veggies during the day can help curb a sweets craving. Go for butternut squash soup or a helping of roasted carrots.
  5. Cut out sauces, especially at restaurants where you can’t read a label. Jarred pasta sauces can be surprisingly high in sugar, too.
  6. Try to fix things that are not working in your emotional life. Relationship problems, career stress and other sources of unhappiness can lead to you trying to find happiness with cookies and ice cream.
  7. Experiment with alternative sweetners. Some that I like: stevia, rice malt syrup, coconut milk flesh and oil, cinnamon, vanilla extract, whole fruit, sweet potato, summer squash and honey.
  8. Try to cut out one sugar habit at a time, like your morning tea or coffee. If you can start with adding no sweetener of any kind to those items, others may follow. At the very least, if you have three sweet coffees a day, you will be limiting many spoonfuls of sugar just by making that one change.
  9. Drink a full glass of water, then wait 15 minutes and see if you still crave sweets.Sometimes dehydration causes cravings.
  10. Brush your teeth and use mouthwash next time you feel a sugar craving coming on.Usually that gets the job done because clean teeth and a minty taste often curtain the urge to eat.
  11. Avoid pungent foods for meals. I have found that spicy foods and garlic/onion flavors contribute to a sugar craving, sort of as an antidote to the aftertaste. So if you know you are trying to cut down, skip those flavors.
  12. One way to improve your mood in a healthy way is through exercise! Get your heart pumping with some sweet sweat! You can try my workouts on the NikkiFitness app atwww.nikkifitness.com I recommend cardio for a mood boost, substitute the endorphins for sugar!

One MANTRA

Every accomplishment starts with the decision to TRY!

One MUST TRY

Start lessening your sugar addiction with your first meal of the day: breakfast!

maypo oatmeal has less sugar

I recently discovered that Maypo (also known as Homestat Farm) has updated its classic oatmeals with some great whole grains, like organic chia and quinoa, that leave you surprisingly full. The instant varieties, that do have sweeteners—like the maple flavor— have 2/3 less sugar than regular brands. You can find it at your local store, or lots of sites online with a Google search.

With just 4 grams of sugar, 170 calories, 2.5 grams of fat, 75 mg sodium, and 5 grams of protein, you can ease your way into less sugar at breakfast, then switch to the unsweetened varieties once your taste buds adjust. You can always add berries to the wholesome wakeup meal for antioxidants.

Now that’s a “sweet” way to start your sugar detox!