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On Air with Ella | Live Better. Start Now.

Where wellness & personal development meet: feel better, look better, live better & have some fun on the way. Ella interviews experts on wellness, relationships, motivation, real food nutrition, mindset, personal growth, confidence...anything to help us get more out of life...NOW. She keeps it simple, slightly cheeky & never preachy. Start where YOU are. || www.onairwithella.com
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Now displaying: Page 5
Aug 30, 2015

It's Q&A time! 

All resources mentioned can be found at www.onairwithella.com/044-ask-ella

 

Your Questions Answered in the Episode: 

  • I want to try Hot Yoga, but I'm intimidated. Help!
  • There are a lot of conflicting messages about carbs. How can all carbs be "bad," when vegetables ARE carbs?
  • What is the difference between Primal and Paleo?

 

SPECIAL ANNOUNCEMENT - Interviewing Ella

Oh yeah, this is happening...you've asked to hear a little but more about my story, about my life, etc. Well, now's your chance to interview ME!

One listener will become my interviewer - and it's SO EASY!

All of the details can be found at www.onairwithella.com/044-ask-ella 

Aug 24, 2015

Links to all resources can be found at: www.onairwithella.com

Why don’t we know THIS about cancer? 

Dr. Véronique Desaulniers thought she was doing everything right when she shocked by a breast cancer diagnosis. 

Listen to hear how she beat cancer naturally, and what she says about how we can minimize our risk for cancer and ALL disease.

This is the show to share with women you know and love. All resources mentioned can be found at: www.onairwithella.com/043-dr-v-breast-health

Aug 17, 2015

Healthy eating is so much more about WHY you eat than WHAT you eat.

Healthy living advocate Sheila Viers joins us to talk about building confidence in ourselves and finding healthful balance naturally. Pursue wellness and fat loss ENSUES.

What We Talk About:

- Binge/emotional eating - what's behind it and what to do about it

- How to figure out what works for YOU

- Intuitive eating – what is it? Why does it work? What’s hard about it?

- Why do we sabotage ourselves and how do we interrupt the cycle?

- Build a healthy relationship with all food, then healthy behavior (and body!) will follow suit

 

Find all resources mentioned at www.onairwithella.com!

Aug 9, 2015

Show notes: www.onairwithella.com

Mira and Jayson Calton on The Micronutrient Miracle

When they first told me they were giving away $200 to everyone who buys their book in the month of August. I did not believe them.

I just didn't.

But, as it turns out, it's actually true.

See www.onairwithella.com for the details, all resources mentioned in this episode, and to grab your copy of The Micronutrient Miracle BEFORE August 31!

Show notes: www.onairwithella.com

Don't forget to join the fun on Facebook and Instagram

 

 

Aug 3, 2015

Find all resources mentioned - and some really cool videos - at www.onairwithella.com

  • What does it mean to "Become a Supple Leopard"?
  • JULIA: I have a desk job and my husband is police officer. What are we supposed to do? What tips do you have for people who get up, drive to work, work, drive home and sit?
  • PHILIP: I have a full time office job and I am a distance runner. Isn’t my activity level enough to balance out the sitting?
  • JAKE: We now hear that “sitting is the new smoking.” Are we supposed to stand all day?
  • SARAH: I hear mixed reviews on barefoot shoes. What’s your take on minimalist or barefoot shows for every day use and/or running?
  • ELLA: What functional movements should every BODY at every age be able to do?
  • JAMES: I fly a lot – at least 8x a month, and I’m not a superfit guy. I am not at all flexible. What tips do you have for me before, during and after plane travel?
  • ELLA: What can people do to “perform basic maintenance” on themselves?

Kelly Starrett is a coach, physical therapist, author, speaker, and creator of the Mobility WOD blog, which has revolutionized how athletes think about human movement and athletic performance. His blog is featured in Tim Ferris’ The 4-Hour Body, Inside Triathlon, Outside Magazine, Details Magazine, Power Magazine, and the Crossfit Journal. He teaches the wildly popular Crossfit Movement & Mobility Trainer course and has been a guest lecturer at the American Physical Therapy Association annual convention, Google, the Perform Better Summit, the Special Operations Medical Association annual conference, police departments, and elite military groups nationwide. In his current practice, Kelly works with Olympic gold-medalists, Tour de France cyclists, NFL players, world and national record holding Olympic Lifting and Power athletes, Crossfit Games medalists, ballet dancers, military personnel, and competitive age-division athletes.

Jul 26, 2015

How to Dominate Your Day Before Breakfast

http://www.onairwithella.com/039-jeff-sanders 

Questions I ask Jeff in this episode: 

   What are some patterns you see amongst high achievers and successful people?

   How are they spending the first part of their day?

   Do you have to get up at 5am? Really? (hint: no)

   Does Jeff trade sleeping hours for his early morning routine?

   How do you reset or reboot after getting out of your routine?

   What is Jeff's morning routine? What habits does he do every day and why?

 

If you liked this episode, you’ll want to check out:

Episode 004 – Shawn Stevenson on Sleep Habits

Episode 009 – Hal Elrod on The Miracle Morning

Episode 037 – Gretchen Rubin on the Power of Habits

**NEW**

You can now leave me a recorded message at www.onairwithella.com! Make sure you let me know if you DON’T want me to share your message on the air. Let me hear from you!

 

 Find all resources mentioned at http://www.onairwithella.com/039-jeff-sanders

 

Jul 19, 2015

It's Q&A Time!

All show notes are at www.onairwithella.com

This is part 2 of "038 Ask Ella"

This time, I asked YOU, and boy, did you answer!

WHAT IS SEXY?

 

NEXT: Send in your new questions to Facebook.com/onairwithella, Instagram (@onairwithella) or email via www.onairwithella.com!

Jul 19, 2015

It's Q&A Time!

All show notes are at www.onairwithella.com

You asked me and I answered:

• Do you Intermittent Fast?

• If you practice IF do you have to track macros to get results? 

• If I fast 16 or 20 hrs everyday, but eat all my calories in 1 or 2 big meals, will my stomach get big (vs eating smaller morals more frequently)?

• Do you always drink bulletproof coffee and does it replace breakfast?  

• My husband works night shift - what would be the best way for him to eat to ensure his insulin levels aren't spiked and his energy levels are maintained, and basically how can I help him get healthier?

• Where do we draw the line? With all the clean eating and detoxing media messages, there seems to be a universal statement: "Eliminate processed foods." But what does that mean?  Are all packaged foods bad?

and a lot more....

Download episode 038B for part two...WHAT IS SEXY?

Send in your new questions to Facebook.com/onairwithella, Instagram (@onairwithella) or email via www.onairwithella.com!

Jul 15, 2015

SHOW NOTES!  Find all resources mentioned at http://www.onairwithella.com/037-gretchen-rubin-habits

 

Why can some people just wake up one day and decide to change their lives?

How does someone wake up one day and just quit smoking or quit drinking or stop eating sweets or processed food?

Why do some people struggle with forming habits that actually make them happy?

They know they make them happier, but they still struggle doing them.

Why do so many of us know what to do, but we just aren’t making the changes in our lives?  We know what to do but we just aren’t doing it.

 

How do we actually change?

 

These questions led me on a quest and that quest led me to Gretchen Rubin, the best-selling author, wife and mother of two.

I knew Gretchen already from her previous books; I read The Happiness Project years ago and I thought it was amazing. So when she came out with Better Than Before, her newest book, I picked up it up for myself.

I read Better Than Before: Mastering the Habits of Our Everyday Lives and I became a woman obsessed.  I chased Gretchen down. I said, “Oh, I know you’re on every television channel in the world. I know you’re at the top of iTunes with your own podcast.  I know that you are in extreme demand right now by every media outlet known to man, but could you maybe come talk to us? Because I believe you can change everybody’s lives who listens to this show that we do together.”

And guess what? Gretchen didn’t hesitate, and she said yes.  This show today is about how we actually create lasting change in our lives, and I hope that it is of as much value to you as my conversation with Gretchen was to me.  Let me know – 

What is one habit are you trying to break?

What is one habit you are trying to create?

Find all resources mentioned at http://www.onairwithella.com

 

 

We want to hear from you! Leave any questions for GRETCHEN or ELLA in the comments and make sure you subscribe in iTunes or Stitcher Radio so that you automatically get new episodes.

 

Have you connected with me on Facebook? We share lots of content, recipes, photos, motivation and more over there, so COME ON OVER. :-)

Jul 5, 2015

www.onairwithella.com

What we talk about:

•How can you know whether your testosterone is low?

•What foods to avoid if you're not interested in man boobs or belly fat

•The best foods to consume for testosterone production

•What common activity can turn a grown man’s testosterone level into that of an 8-year old girl relatively instantly? 

•Are there food choices that can act as an aphrodisiac in real-time, or is that a myth?

•The best exercises to boost growth hormone and testosterone

•What type of exercise will drain your T levels?

•What one simple thing are you doing every day that lowers your sperm count?

•Ben’s workouts and what he did to increase his testosterone by 300 points 

•And other ways to increase manliness in general :-)

 

Find all resources mentioned at www.onairwithella.com/036-ben-greenfield

 

 

Jun 27, 2015

onairwithella.com

"I had the 'perfect' body and nowhere to take it."

At a very young age, Maddy became obsessed with how food and exercise could make her look.

She developed a lifestyle, a body and an obsession that (in her own words) took the place of relationships, mental health, relationships, sleep, food, her menstrual cycle, relationships, a healthy metabolism, happiness, RELATIONSHIPS, and anything else that is truly important in life. 

In this Episode

  • Understanding how the messages we get from our families and as children can drive us...and sometimes need to be reprogrammed
  • What happened when Maddy entered the fitness industry, became a fitness model and had "everything she ever wanted" - and was miserable
  • The impact of food obsession and disordered eating on Maddy's life, body and relationships
  • How the need for control, attention, validation and acceptance can lead us away from our true selves
  • So you have the perfect body, now what?
  • Where Maddy’s confidence comes from now

Find all resources mentioned at http://www.onairwithella.com

Have you connected with me on Facebook? We share lots of content, recipes, photos, motivation and more over there, so COME ON OVER. :-)

 

Jun 24, 2015

Quick tips on detoxing your home, your body & your mind. They're kind of weird and they're SUPER EASY.

***

Links to all resources mentioned can be found at www.onairwithella.com!

***

PS - if you want these tips and the links in a downloadable format, get on the mailing list! It's free. Duh. Click here: http://onairwithella.com/connect or TAKE THE QUIZ!

Jun 21, 2015

Find all resources mentioned and some free stuff from Melissa at http://www.onairwithella.com/033-melissa-joulwan-well-fed

Melissa Joulwan is on a mission to be a superfit, well-fed, dressed-to-kill, glossy-haired, rock-n-roll chic.  She also happened to write two of my favorite books that still help teach me how to stay Well Fed and healthy. 

Today we're talking about changing your diet, the pantry conversion, and how to stay well fed and well nourished without taking a lot of time. We've added bonus content at the end of this episode for those of you who want to stay tuned for Melissa's tips for managing thyroid issues.

Great Meals: No Recipe Required

We know you want ideas for delicious meals that don’t require a recipe, and don't require much time — some dishes that you can throw together from whatever ingredients you have on hand. Melissa swears you don’t need a recipe to prepare stunningly tasty food, so she created this compilation for you: Great Ingredients: No Recipe Required.

But, sometimes you need to cook

Melissa wrote two of my favorite cookbooks of all time. And, they're more than recipes - it's like a how-to in converting your kitchen and lifestyle. I've bought multiple copies and probably given one to every person I know. Want to know how to eat well and NEVER feel like you're missing out? Then get yours at www.onairwithella.com

FREE STUFF: Want a free 1-Week Meal plan with a Shopping List and step-by-step instructions for a weekly cook-up? Visit www.onairwithella.com  

BONUS Content: Melissa stays on for a bonus 10 minutes at the end to talk about thyroid problems, adrenal fatigue, auto-immune protocols, how intermittent fasting and low-carb may NOT be a good idea, and other tips she's picked up on her wellness journey. 

Find all resources mentioned at http://www.onairwithella.com/033-melissa-joulwan-well-fed

Have you connected with me on Facebook or Instagram? We share lots of content, recipes, photos, motivation and more over there, so COME ON OVER. :-)

Jun 14, 2015

Get the show notes: www.onairwithella.com

We already know that unhealthy relationships are bad for our health.

But how do we make our good relationships better? 

How do we experience more intimacy, joy, communication and shared experiences with those people closest to us?

 

Luis Congdon is a relationship coach who has worked with over 300 couples. He worked on the nation's largest research project on marital success and parenting, and he currently hosts a podcast with his partner Kamala Chambers where they interview top relationship experts to learn more about creating positive, healthy, lasting love connections.

 

What We Talk About:

   How to keep the positive flow in your relationship

   How our intimate relationship impacts our health

   How to stop acting like employees in our household and have a little FUN

   The role of accountability in a successful relationship

   How to ask for the new results that we want

   The importance of touch

   The 6-second kiss and 8 hugs day – sign me up!

 www.onairwithella.com

Jun 8, 2015

At age 40, author Tosca Reno found herself miserable, overweight, stuck in an unhappy marriage, and living an unfulfilled life. At 42, she found herself competing in her first bodybuilding contest. What happened in between is the stuff of legend.

Fit and radiant at age 56, Tosca Reno is the New York Times best selling author behind Your Best Body Now and the Eat Clean Diet Series. She is also a certified Nutritional Therapy practitioner, a fitness model, columnist, and a motivational speaker.

Tosca teaches others how to alter their eating habits, to lose or maintain weight, gain muscle, boost metabolism, increase energy and be happier, healthier people living with purpose.

Find all resources mentioned at www.onairwithella.com

Have you connected with me on Facebook? We share lots of content, recipes, photos, motivation and more over there, so COME ON OVER. :-)

 

May 31, 2015

I believe that the nutrition and health messages we get from mainstream medicine are ALL wrong. - Amy Shah, M.D.

Dr. Amy Shah contacted me and asked if she could come on the show. Here's what she said:

"I am a double board certified medical doctor with one of the most successful practices in the country in Allergy/Immunology. I have trained at places like Harvard and Columbia. But about a year ago, I felt I needed more - I need to follow my calling into wellness and mind body medicine. Since then I started www.amyshahmd.com.

I think we all need to think bigger in healthcare! Let’s use the power of nutrition and the wisdom of Eastern principles, and bring it together with the amazing technological advances of the modern day.

Let’s solve the problems of inflammation (such as allergies, asthma, diabetes, obesity, etc), and hormone imbalances TOGETHER."

She got my attention.

We talk about this disconnect between traditional Western medicine and the wellness movement, and a whole lot more. 

Including:

- Chronic inflammation - what is it and why should we care?

- How to feel 25 years old again - and for much longer

- Why the food of 50-75 years ago isn't comparable to the same foods today

- What foods are naturally healing to the body

- What supplements will Dr. Amy take, and why she prefers to "eat her vitamins"

Learn more and connect to all of the resources mentioned in the show at http://www.onairwithella.com/

 

May 24, 2015

Nichole Kellerman Wurth of Wildly Alive Weight Loss wants to live in a world where men and women actually enjoy the process of losing weight and connecting with their bodies.

She says:

•I believe simplicity is key to success.

•I believe you can inspire your partner to start living a healthy lifestyle with you.

•I believe you can feel 100% confident being naked around your partner - with the lights on! 

•I believe that by having more *FUN* in your life, you will lose weight and find balance.

•I believe your body is your strongest ally, and by listening to it and loving it unconditionally you'll get what you need.

Today we talk about how so many things can sabotage our path to wellness and happiness. Nichole shares how understanding our self-sabotage triggers and replacing them with practices of gratitude, confidence and *gasp* self-love, can truly make the difference.

Learn more at www.onairwithella.com.

May 19, 2015

5 Things We Think Are Healthy & They’re NOT

In this podcast, Ella goes a little ranty, Food Babe style, and shares 5 things that she used to think were healthy. She'll tell you some of what she's learned so that you can come to your own conclusions about what’s best for you. 

You’re going to want to visit the website for this one – Ella shares more than 15 additional resources for information seekers like you!

VISIT: http://www.onairwithella.com/

Do you want these tips in a downloadable & printable PDF? Easy! Just get on the email list – you can go to the Connect page or take the Ella Quiz

 

 

 

May 17, 2015

Ah, the dreaded bloat. 

If you're tired of looking like you’re 4 months pregnant by dinnertime, this show is for you. Sam Bearfoot, the Digestion Detective is telling us what we need to know to prevent and treat The Dreaded Bloat. 

What We Talk About: 

  How Sam's experiences as an IBS sufferer and kinesiologist led her to becoming The Digestion Detective and host of her own radio show in the UK 

  Why can Ella look 4 months pregnant even when she's at her fittest? (aarrrggghhhhh!)

  What is happening in our digestive track to cause the The Dreaded Bloat?

  What is SIBO (Small Intestine Bacterial Overgrowth)?

  Common food triggers for bloating 

  The main offenders - which food groups are the biggest issues for most people and what to do about it

  So you figured it out... now what?

  Simple tips that aren't related to WHAT you're eating, but HOW you're eating that can reduce bloating 

Find all resources mentioned at http://www.onairwithella.com

 

We want to hear from you! Leave any questions for Sam Bearfoot or Ella in the comments and make sure you subscribe in iTunes or Stitcher Radio so that you automatically get new episodes.

 

PS - Have you connected with me on Facebook? We share lots of content, recipes, photos, motivation and more over there, so COME ON OVER. :-)

 

May 8, 2015

Join Ella in learning all about Intermittent Fasting from the expert, Dr. Sara Solomon

Intermittent Fasting: Eating one's daily intake of food in a condensed time frame to allow the body greater periods of rest, recovery and potential for fat burning.

Sara is talking to us about the "dos" and the "dont's," of intermittent fasting, what works for her, and what might work for you to increase fast loss, reduce craving and enhance performance (among other things). 

What We Talk About:

•Why Ella was scared to do this episode

•What is intermittent fasting (IF)?

•Who should NOT do intermittent fasting?

•Who should try IF?

•What are some of the different versions of intermittent fasting?

•Why does it work?

•Do you have to eat in a condensed window every day?

•What are some of the benefits beyond fat loss?

•Does what time you work out matter?

•What do baby steps look like for someone starting IF?

•What is carb back loading?

•How long / often does Dr. Sara work out?

Who is Dr. Sara?

Dr. Sara Solomon is the creator of the Fat Loss Fast System about intermittent fasting,  flexible dieting and HiiT Home Workouts. Her philosophy is "minimum effective dose to get results."

Sara earned both a DMD (she's a dentist!) and a B.Sc in Physiotherapy from McGill University. She is a writer and sponsored athlete for Bodybuilding.com, the most visited bodybuilding and fitness website in the world. 

Learn more and get free resources at www.onairwithella.com!

PS- have you connected with Ella on Facebook, yet? Lots of fun stuff happening there!

May 8, 2015

Paul Churchill of Recovery Elevator talks to us about the dependency and the links between sobriety and nutrition, exercise and healthy habits. Whatever your personal struggle or goal may be, Paul's tips apply to breaking bad habits and creating lasting change.

What We Talk About:

- Lifestyle changes that Paul has made to finally give up drinking for good

- Creating an environment of accountability - which works no matter what your goal is

- The routine Paul sets for himself to set up success every day..."Once I get out of one small routine it effects everything throughout the day; it’s a compound effect"

- How Paul got in the best shape of his life without trying to get into the best shape of his life

Minutes 0-10 are Announcements from Ella:

- The downloadable / printable PDFs for the Juicing, Travel and Cravings Tips are out! If you want your copy, get on the mailing list here or you can even Take the Quiz so I can help target more content for you 

- If you've already connected, make sure you check your spam folder for my email (get me out of there!!)

- Podcast Tip! You can listen to podcasts on 1.5x speed to save time. This is great for listening to everyone else’s show ;-) I tell you how in this episode.

- Your reviews in iTunes - I share some and thank all of you for paying it forward! 

- I just got back from vacation, so I'm doing some intermittent fasting to reset. If you want to know more about this, listen to episode 025 with Dr. Sara Solomon!

Learn More: www.onairwithella.com and get over to Facebook to join our group there!

May 3, 2015

Thai Nguyen wants to help you uncover your Utopian Life

What We Talk About:

   Want to make a difference in the world?

   The 3 questions we need to ask ourselves:

                     What do I do with my life?

                     Why does it even matter?

                     How do I get there ?

   Why do some people never get going?

   What motivates YOU? Find your WHY.

   The power of "I choose" versus "I can’t"

   Replacing restriction with abundance

   How the Impostor Syndrome is holding you back

   The best way to overcome failure and achieve your goals

 

Thai was born in Vietnam and taken to live in a refugee camp in Indonesia before moving to Australia, where he resides today as the creator of The Utopian Life. In between, he’s managed to play Rugby at the National Championship in Canada, compete in Thai Boxing at the international level, work as a Professional Chef, and now pursue his Master's degree in Psychotherapy. He has overcome challenges of every sort with incredible persistence and commitment, and now his life’s focus is encouraging people like you to strive to find their unique purpose.

 

Want More Thai?

You can read more of Thai's work here:

   Huffington Post

   Entrepreneur.com

   Mind Body Green

“I believe that everything you do in life is either an expression of who you truly are or a distraction from who you truly are. Discovering who you truly are is the burning question in everyone’s soul.” - Thai Nguyen

BONUS! Download Thai's Infographic at www.onairwithella.com/ 024-find-your-purpose

Apr 29, 2015

This time of year, there's a lot of garbage out there about "Detoxing" and "Cleansing."

So how do you separate fact from fiction?

Dr. Jillian Teta is back with us to talk about the differences between detoxing and cleansing, and the things to keep in mind if you pursue your own "Spring Cleaning." 

What We Talk About

   Detox vs cleanse - what do they actually mean?

   Your body's "Big 5" paths to detoxification

   What helps and hurts your ability to detoxify

   Why you may need to try a cleanse, and how NOT to do it

   Dr. Jillian's take on the off-the-shelf "detox in a box" 

   When cleansing is a waste of time, money and effort 

   The one thing you MUST be doing before you pursue any cleanse

   How a practitioner can help you with a structured cleanse

   Her husband, Dr. Keoni Teta's take on the single best method to support continuous detoxification

Who is Dr. Jillian Teta?

Dr. Jillian is a medically-trained, naturopathic physician, the creator of the Fix Your Digestion gut restoration program and author of Natural Solutions for Digestive Health - a book that has been a huge success and has become a manual of sorts for anyone who has ever suffered from digestive distress, bloating, food intolerances, skin problems, digestive disorders, and people who simply want to achieve optimal gut health.

 

Visit www.onairwithella.com for more!

Apr 27, 2015

Download your free Life Map Worksheet at www.onairwithella.com before or after you listen to this episode!

What We Talk About:

•Kristen's journey from new mom who lost her husband, to quitting her corporate job and turning her passion into a business

•Stress is inevitable; how we manage it is our choice

•Work / Life Balance is bunk!

•The "Maestro Mindset"

•How you can use a Life Map to determine what you should focus on

•Stress isn’t just bad for your health, it contributes to aging, fat retention and relationship misery

•Motion does not equal progress

•How multi-tasking and procrastination are sabotaging your purpose

•Ella's continuous evolution from "over-busy" multi-tasker to non-crappy person

Kristen Brown is a renowned speaker, coach, widowed mom, award-winning entrepreneur and bestselling author of The Best Worst Thing: A Memoir, The Happy Hour Effect: Twelve Secrets to Minimize Stress and Maximize Life, and the forthcoming, The Entrepreneur Promise.

 

She is the founder of Happy Hour Effect, a company that helps people ignite their work and life, and in episode 022, she's telling us how to pull the plug on stress and distraction to plan a life with purpose.

All resources mentioned are available at www.onairwithella.com

 

Apr 21, 2015

Do you want these tips in a downloadable & printable PDF? Easy! Just get on my email list – you can use the Connect page or Take the Quiz at www.onairwithella.com

 

This bonus episode is about shutting down mindless eating and stopping cravings in their tracks. Most cravings only lasts between 5 and 20 minutes, so implement any of these tips and override that overeating autopilo (click to expand)

 

What to Consume Instead: 

1. BCAAs – Branch Chain Amino Acids - read about how they work to reduce cravings by decreasing your appetite, keeping your blood sugar steady, and reducing cortsiol levels here, or you can really geek out here 

2. L-Glutamine (amino acid supplement) - Many people swear by this supplement as a cravings killer. I like it because it's good for my gut, too.  This blog does a good job of explaining the science and includes references to the data.

3. Soluble fiber – I like mixing acacia fiber in a glass of water (you can also add to a smoothie) - here's why. Note: don't overdo it or it will clog you up!

4. Cocoa - go for unsweetened cacao powder and make a hot chocolate (just mix with warmed almond milk) or a delicious, super simple dessert like avocado pudding or any of these suggestions inspired by the Paleo community.

 

BONUS: The team over at Metabolic Effect recently launched a new product called Craving Cocoa that combines a lot of these ingredients (BCAA, fiber and cacao) all in one great mix! Get it here.

5. Dark chocolate – I like 85% and higher, but make sure the cacao content is at least over 70%. 

6. Fizzy water - I like seltzer/mineral water with lemon or lime added. Drink this first, then decide if you need the thing you were craving. 

7. Replacement treats - sometimes these will work to shut down those cravings. Pay attention to what works for you:

   Decaf coffee (or tea) after a meal (note: the nutritional police are still debating this one, but it works for me)

   1 glass (or 1/2 glass) of red wine after a meal 

   Have whatever you're craving PLUS a healthy treat. For example, chocolate with an apple; half that cupcake and a pear, etc.

   Paleo desserts - as mentioned above, make something yummy without a load of sugar in it. Just google "Paleo desserts" or scroll through my Facebook page for ideas. There are so many super easy things you can make in 5 minutes that are utterly satisfying and don't sabotage your wellness goals. 

What to DO instead:

INTERRUPT THE PATTERN! 

   Brush your teeth and drink a tall glass of water

   Chew 100% Xylitol Gum or a super strong mint

   Get visual – keep a picture of you looking great or of something that makes you happy and reminds you of you at your best!  

   Get outside: breathe deeply (all the way down in your belly) and/or walk for 10-20 mins.  

   Do a 1-minute cardio blitz. For example, jump on a rebounder (mini-trampoline) or do 25 jumping jacks and 10 burpees right there in the kitchen - better yet, turn on some music and DANCE!

   Get naked. Or, just change clothes into something you love. Anything to be reminded of being in your body. 

   Or, just EAT IT, but don’t eat AROUND IT. For Pete's sake, it's just FOOD. Be the boss of it. Eat it, enjoy it and pat yourself on the back for not freaking out. Don't eat everything else in sight in order to avoid that thing you're craving.

Stock Your Pantry: $10 PROMO CODE to Vitacost.com

The links above will take you to Amazon, which has great prices, but for the supplements mentioned (e.g. BCAA and L-Glutamine), I prefer Vitacost.com for even better prices and selection. Here's a referral link for $10 toward your first purchase of $30 or more at Vitacost.com: http://goo.gl/NtLXey

What Works for You? 

I want to know what works for you. Leave a comment, and don't forget to subscribe to the show in iTunes so you get all the latest episodes!

 

Find all resources mentioned at www.onairwithella.com

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