Cut the excuses - Stop Eating Junk!

Ok, so you just started your healthy diet, and you're at it already for 7 days already. Your taste buds are craving for the junk you're used to stuffing in your mouth. I know it's easy to neglect your healthy diet in favor of a busy schedule. Fast foods are everywhere and that's a threat to your healthy diet. Do not worry. Here are 3 simple tips for tackling your most common excuses for going off a nutrition program.

Excuse # 1 - "I really don't have the luxury to spend time in the kitchen nor the grocery."

Tip - You really can't go wrong with ready-made, good for 3-4 days packed chicken and green salad. If you have no time to shop, many fast food chains have made healthy additions to their to-go menus and offer delivery. KFC, for example, offers nutritious low-fat, high nutrition food such as their go-go sandwich and Asian Salad with chicken. Just try to avoid the fat-laden dressings by requesting to have it lessened and fried items in the menu.

Excuse # 2 - "I crave something sweet every day, but I don't want to pack on the extra unwanted calories."

Tip - My sincere apologies everyone, but you'll have to give up the "decandent" desserts if you don't want those additional calories in your thighs and belly. But do not fear, dark chocolate is here, and it's a great alternative. An ounce of pure dark chocolate only has 150 calories and tastes great mixed with your breakfast cereals or oatmeal. It also can lower your blood pressure and improve blood circulation. Just remember, when you're shopping for pure dark chocolate, look for one that contains at least 60% cacao. The higher the percentage of cacao, the less sugar the chocolate will contain. But don't go over 1 ounce, as any more and it will work against you.

Alternative - If you're not really into chocolates, try smoothies made with fresh fruit and low-fat milk. You can even freeze the smoothie into popsicles for a refreshing treat! When you go to a fruit shake stand in a mall, ask then to lessen the amount of syrup they put it, or better yet, don't have any syrup added. Fruits already are supposed to be sweet on their own and can help you battle your cravings for sweets.

Excuse # 3 - "Before I get a chance to eat them, my fruits and veggies become bad."

Tip - Shop smart, store smart, and don't forget that eating fruits daily are an excellent way to get your sugar fix. Buying the right amount of produce for 7 days and store it on the second or third shelf in your fridge. Produce that is frozen, vacuum-packed and stored in opaque packaging is a perfect alternative. I've mastered the art of food preservation to make it fresh for 7 days (well except for green leaves for salad which you need to consume within 48-60 hours upon purchasing).

Did you know that flash-frozen foods tend to have a higher nutrient content than fresh produce for the very reason that they haven't been shelved and exposed to oxidation from air and light, which could diminish the levels of vitamins and nutrients found in food.

How much is once in a while? Sunday is my cheat day where I can eat anything that I want, but I don't try to go overboard by eating a whole pizza or a bucket of friend chicken or a big bag of potato chips in one sitting. I try to eat them in moderation, to keep me focused (not to mention, human and sane) during the 6 days I am on a healthy diet. Plus, I treat my cheat day as a reward for my discipline and hard work.