Here are some good book recommendations that deal with Emotional Eating. Check out Amazon.com to buy used books really cheap or check out your local library to possibly check one of these out. Lastly, you could do a book swap with a fellow contestant. Enjoy!
Eating Mindfully by Dr. Susan Albers (http://www.eatingmindfully.com/)
Mindless Eating by Brian Wansink (http://mindlesseating.org/about.php)
The Zen of Eating by R. Kabatznick (http://www.amazon.com/Zen-Eating-R-Kabatznick/dp/0399523820)
The Tao of Eating by Linda R. Harper (http://www.amazon.com/Tao-Eating-Feeding-Everyday-Experiences/dp/188091333X)
The Miracle of Mindfulness by Thich Nhat Hanh (http://www.amazon.com/Miracle-Mindfulness-Thich-Nhat-Hanh/dp/0807012394)
When Food is Love by Geneen Roth (http://www.geneenroth.com/books.php)
Women Food and God by Geneen Roth (http://www.geneenroth.com/books.php)
Appetities - On the Search of True Nourishment by Geneen Roth (http://www.amazon.com/Appetites-Search-Nourishment-Geneen-Roth/dp/0452276799)
Wherever You Go, There You Are Jon Kabat-Zinn (http://www.amazon.com/Wherever-You-There-Are-ROUGH/dp/1401307787)
Tuesday, February 22, 2011
Sunday, February 20, 2011
Make Ahead Mondays
Here are two Make Ahead Monday ideas for you – one is for breakfast and one is for lunch or dinner. From start to finish, making both of these dishes simultaneously took me 1 hour and 15 minutes to prepare. Not too bad considering it will only take 3 minutes during the week to heat up and be ready to eat!
Southwest Breakfast Burritos - makes 6 burritos
(6) Wedges Laughing Cow Cheese – I used Sun Dried Tomato
1 ½ cups shredded Cheddar or Colby Jack Cheese (or whatever cheese you like or have on hand)
1 can black beans, drained and rinsed
I can chopped green chilies
½ cup chopped red onion
1 ½ cups chopped fresh tomato (canned would work, too)
18 tbs Egg Beaters
6 whole eggsSalt and pepper
Directions: heat skillet and sauté red onion (I used non stick spray to sauté with). While red onion is sautéing beat together Egg Beaters and whole eggs – add a little salt and pepper. When onion is translucent add egg mixture to the skillet. Scramble and cook eggs through. Set eggs aside.
Spread a wedge of cheese on each tortilla. Make an assembly line of the rest of the ingredients, and evenly place on each tortilla. Beans – then tomatoes, then chilies, then egg, then sprinkle with shredded cheese.
Now it’s time to fold the burritos! To properly fold the burrito – check out these step by step directions on this website: http://mexicanfood.about.com/od/techniques/ss/burritofold.htm Don’t worry, the burritos will be packed full of breakfast delight and may be difficult to fold perfectly. Just do the best you can.
I placed these in quart size freezer bags and stacked in the freezer for those mornings I am in a pinch and need a great breakfast. You could split these burritos in half and get two servings out of them or serve two of your kiddos. If you have time to sit down and eat these – you could have a side of salsa with the burrito and get even more veggies in for the day.
Approximatel nutritional breakdown (per burrito)
375 calories
18.75g fat570mg sodium
34.5g carbohydrates15g fiber
31.5g protein2.5g sugar
Fettuccine with broccoli and tomato sauce
1 package Hodgson Mill Whole Wheat Whole Grain Fettuccine
1 can NO Sugar Added Hunts Pasta Sauce
1.5 pounds lean ground beef, browned
1 head of broccoli, chopped and rinsed
Directions: While the ground beef is browning, heat a pot of water to boil the fettuccine. Once ground beef is browned, drain and rinse fat off. Place back in skillet and add pasta sauce and broccoli. Cover and let simmer for 15 minutes. In the meantime, boil the pasta according to the package directions. Once pasta is finished, drain and allow cooling. Take the meat sauce off the heat and allow cooling as well.
Once everything has cooled, portion out 1/6 of the pasta (ended up being 5oz worth of noodles on my food scale – may be different for yours) and place in a quart size freezer bag. Portion out the pasta sauce into 1/6 portions, and place one portion on top of each bag of noodles. Once everything is cool you can place the bags in freezer. If you flatten the bags of pasta down before placing them in the freezer you can stack the bags on top of each other saving some room in the freezer.
Approximate Nutritional Breakdown:425 calories
9.7g fat
665mg sodium54g carbohydrates
11.4g fiber
4g sugar
29.3g protein
6 breakfasts and 6 lunches/dinners prepared in until 90 minutes.
Saturday, February 19, 2011
Lunch or Dinner Idea - Pepperoni Pizza Wraps
Here is a great (and easy) idea for lunch or dinner. You could even prepare it ahead of time and reheat it.
Ingredients:
(1) Flatout Wrap (http://www.flatoutbread.com/)
(9) Turkey Pepperoni Slices
1/3c Pizza Sauce
1/2 cup Cheese (Pizza Blend)
Assemble ingredients on Flatout Wrap: sauce, cheese, pepperoni. Place under broiler until cheese is melted and ingredients are heated through. Roll up and serve immediately or place in refridgerator to reheat later.
Makes one. 380 calories per serving.
Serve with a side of raw pepper sticks or broccoli and cauliflower with a side of "ranch" (greek yogurt with ranch seasoning).
(1) Flatout Wrap (http://www.flatoutbread.com/)
(9) Turkey Pepperoni Slices
1/3c Pizza Sauce
1/2 cup Cheese (Pizza Blend)
Assemble ingredients on Flatout Wrap: sauce, cheese, pepperoni. Place under broiler until cheese is melted and ingredients are heated through. Roll up and serve immediately or place in refridgerator to reheat later.
Makes one. 380 calories per serving.
Serve with a side of raw pepper sticks or broccoli and cauliflower with a side of "ranch" (greek yogurt with ranch seasoning).
Tuesday, February 15, 2011
5 weeks later
and here is the progress with my neck.
On your front to back film, you had a head tilt. That's known as posture number one and happens after you lose the curve in your neck. Next, your body will fixes the head tilt by lowering a shoulder. Finally, to fix the low shoulder, you compensate and put a sideways curve (scoliosis) in the spine. All these things are caused by improper motion of the individual vertebra in the spine. Actually, proper motion of the spine is responsible for 90% of the nutrition that goes to your brain (proper food, nutrients, and Oxygen).
The curve in your spine is called the arc of life. This is neat to me (I like numbers). Your curve should be 43 degrees (4+3=7, which is a very biblical number). When you lose the curve in your spine, it actually takes 20 years off of your life, if it reverses, it takes even more. Reason why, when your spine straightens, it actually elongates, or stretches the spine, creating a greater distance that a nerve impulse must travel. The stretching, too, will slow down a nerve impluse, causing improper communication between the brain the rest of the body. In addition, the stretch can cause part of the brain stem to protrude slightly through the skull, and the top vertebra can push on it, affecting every autonomic function in the body.
Losing this curve causes: decreased intestinal motility (digestion problems), 30% decrease in vital lung capacity (amount of air you can fill your lungs with, essentially, you can't oxygenate your blood as well by 1/3, high blood pressure, as well as other problems I can discuss later).
The main premise behind chiropractic is that your body is a self healing and self regulating organism, or basically, that you have the capability to heal yourself. As long as nerve flow is optimal, you heal at 100%. This doesn't mean that you don't get sick, it means you fight things off quicker...
So, essentially, I have two goals for you in mind. First, I want to fix the structure of your spine. I want to put the arc of life back into your neck. This will take some time. This will in turn fix the function of your nerves. It will create less of the static between the brain and the rest of your body, allowing better communication between your brain and tissue cells.
Essentially, what I do boils down to a few things. Your body heals itself. Stress (physical, chemical, or emotional) causes structural changes in your spine, that in turn affects the brain's ability to coordinate and control every function of your body. This is called the vertebral subluxation complex, or just subluxation. Chiropractic adjustments remove this nerve interference, allowing the body to function optimally.
The scans gave you a number of how your nerves are flowing. Optimal is between 89-100. You were at 71.33. I'd like to see that get up to 80 in a few months, and eventually between 89-100."
I have learned so much about spinal health and overall health in the month I have known Dr. Jamey. I look forward to having Dr. Jamey share some great information with all of the WFMH contestants next week.
-Sara
Before Progress
You can tell a notable difference just in the photos, but I can tell just walking around too! I have gotten taller because I can now see all the dust and crumbs on top of the refridgerator - something I was oblivious to prior. So, with Dr. Jamey making my neck healthy... looks like my house is going to become cleaner. Yay.
This progress is just after 5 weeks. I have been going 3x a week - sometimes in the morning and sometimes in the evening as his hours are very flexible.
I take my two little girls with me and they run straight to the playroom and always are excited to recieve their sticker from Jennifer before we leave. As a parent of two young children it's so nice to go to a doctor's office that the kids are exicted to visit. Dr. Jamey and his wife Jennifer are always happy to see the girls, and the girls are always happy to go to the office. In fact, they have started getting adjusted now, too. As well as my husband! This healthy living venture is a family wide effort, because really, no one is immune to benefitting from taking care of their body.
Each time I go into the office I do a few exercises before I get adjusted. These exercises are kind of hard to describe, but they are just movements and stretches that increase the health of my spine. After getting adjusted I then wear a "crown" of weight and stand on a machine that vibrates. The purpose of the weights on your head is to pull your head back instead of slouching forward and there are many benefits to the vibration of the machine; increased balance, calorie burn, etc.
I asked Dr. Jamey to tell me in detail everything that was wrong with me, so I could understand why exactly I was doing what I was doing each time I came in to see him. Rather than trying to put it into my own words, here are Jamey's:
"The two lines up top that need to be parallel, looking at how your skull sits on top of your first vertebra. Yours is locked in extension, or tipped backwards (that's why they're coming together in the back). This is called the initiating event - it's what starts people to lose the curve in their spines and all other bad things in motion. First, one's skull gets locked in extension. Next, you get anterior head carriage (the vertical line). This needs to be over the front part of the 4th vertebra. For every cm forward that it goes, it adds additional pounds of pressure to the spine. Yours was around 4 cm = 16 extra pounds of pressure, so we definitely want to fix that asap.
On your front to back film, you had a head tilt. That's known as posture number one and happens after you lose the curve in your neck. Next, your body will fixes the head tilt by lowering a shoulder. Finally, to fix the low shoulder, you compensate and put a sideways curve (scoliosis) in the spine. All these things are caused by improper motion of the individual vertebra in the spine. Actually, proper motion of the spine is responsible for 90% of the nutrition that goes to your brain (proper food, nutrients, and Oxygen).
The curve in your spine is called the arc of life. This is neat to me (I like numbers). Your curve should be 43 degrees (4+3=7, which is a very biblical number). When you lose the curve in your spine, it actually takes 20 years off of your life, if it reverses, it takes even more. Reason why, when your spine straightens, it actually elongates, or stretches the spine, creating a greater distance that a nerve impulse must travel. The stretching, too, will slow down a nerve impluse, causing improper communication between the brain the rest of the body. In addition, the stretch can cause part of the brain stem to protrude slightly through the skull, and the top vertebra can push on it, affecting every autonomic function in the body.
Losing this curve causes: decreased intestinal motility (digestion problems), 30% decrease in vital lung capacity (amount of air you can fill your lungs with, essentially, you can't oxygenate your blood as well by 1/3, high blood pressure, as well as other problems I can discuss later).
The main premise behind chiropractic is that your body is a self healing and self regulating organism, or basically, that you have the capability to heal yourself. As long as nerve flow is optimal, you heal at 100%. This doesn't mean that you don't get sick, it means you fight things off quicker...
So, essentially, I have two goals for you in mind. First, I want to fix the structure of your spine. I want to put the arc of life back into your neck. This will take some time. This will in turn fix the function of your nerves. It will create less of the static between the brain and the rest of your body, allowing better communication between your brain and tissue cells.
Essentially, what I do boils down to a few things. Your body heals itself. Stress (physical, chemical, or emotional) causes structural changes in your spine, that in turn affects the brain's ability to coordinate and control every function of your body. This is called the vertebral subluxation complex, or just subluxation. Chiropractic adjustments remove this nerve interference, allowing the body to function optimally.
The scans gave you a number of how your nerves are flowing. Optimal is between 89-100. You were at 71.33. I'd like to see that get up to 80 in a few months, and eventually between 89-100."
I have learned so much about spinal health and overall health in the month I have known Dr. Jamey. I look forward to having Dr. Jamey share some great information with all of the WFMH contestants next week.
-Sara
Wednesday, January 26, 2011
Spotlight On: BRUSSELS SPROUTS
Brussels sprouts.
I grew up eating the frozen kind while I plugged my nose and hope they went down quickly. I have a feeling this might be a better experience than most people have had with them. I could probably bet that most of you may have never even eaten them.
They are definitely an intriguing looking vegetable.
1 to 2 Tbs. extra-virgin olive oil
10 oz. Brussels sprouts (about 18 medium sprouts), trimmed and halved through the core
1/4 cup balsamic vinegar
Freshly ground black pepper
Kosher salt
________________________________________
In a heavy sauté pan set over medium- low heat, slowly cook the pancetta in 1 Tbs. of the oil until golden and crisp all over, 10 to 15 minutes.
With a slotted spoon, transfer the pancetta to a plate lined with paper towels, leaving the fat behind. You should have about 2 Tbs. of fat in the pan; if not, add the remaining 1 Tbs. oil. Have ready 1/2 cup water.
Put the pan over medium-high heat and arrange the sprouts cut side down in a single layer. Cook undisturbed until nicely browned, 2 to 3 minutes. When the sprouts are browned, add the water to the pan, cover immediately, and simmer until the sprouts are tender when poked with a fork or skewer, about 3 minutes. (If the water evaporates before the sprouts get tender, add more water, 1/4 cup at a time.) With a slotted spoon, transfer the sprouts to a plate.
Return the pan to medium-high heat and if any water remains, let it boil off. Add the balsamic vinegar and a few grinds of pepper. Boil the vinegar until it’s reduced to about 2 Tbs. and looks lightly syrupy, about 2 minutes. Reduce the heat to low. Return the sprouts and pancetta to the pan and swirl and shake the pan to evenly coat the sprouts with the sauce. Season to taste with salt and more pepper and serve.
Makes about 4 servings.
Calories per serving: 135
Adapted from www.finecooking.com
Nutrition Information of Brussels Sprouts taken from Oceanmist.com:
Only about 10 calories each, Brussels Sprouts are low in fat and sodium, high in dietary fiber and are cholesterol-free. They also contain high levels of naturally occurring vitamin C and specific health-promoting compounds called glucosinolates with antioxidant properties, and proven health benefits in the area of cancer prevention. Brussels Sprouts have three times the level of vitamin C of an orange. Unlike most vegetables, Brussels Sprouts are rather high in protein, accounting for more than a quarter of their calories. Four-to-six sprouts contain the adult daily requirements for vitamin C. They’re also an excellent source of vitamin D and folic acid during pregnancy.
I grew up eating the frozen kind while I plugged my nose and hope they went down quickly. I have a feeling this might be a better experience than most people have had with them. I could probably bet that most of you may have never even eaten them.
They are definitely an intriguing looking vegetable.
With some experimentation over the last year with preparing brussels sprouts I have found that I need to stay away from frozen and always buy fresh. They don't take much preparation at all: just pull off the tough outer leaves and cut the ends.
Even you have some picky eaters in your family (or if you are a picky eater yourself) I am asking a favor of you.... try this recipe! If you don't like brussels sprouts after trying this recipe I will never ask you to eat them again. However, I have a feeling that you might change your opinion on brussels sprouts after preparing them this way. Here is the recipe....try it as a side dish to your next meal. Enjoy!
Pancetta and Balsamic Vinegar Brussels Sprouts
2 oz. pancetta, cut into 1/4-inch dice (about 1/2 cup)1 to 2 Tbs. extra-virgin olive oil
10 oz. Brussels sprouts (about 18 medium sprouts), trimmed and halved through the core
1/4 cup balsamic vinegar
Freshly ground black pepper
Kosher salt
________________________________________
In a heavy sauté pan set over medium- low heat, slowly cook the pancetta in 1 Tbs. of the oil until golden and crisp all over, 10 to 15 minutes.
With a slotted spoon, transfer the pancetta to a plate lined with paper towels, leaving the fat behind. You should have about 2 Tbs. of fat in the pan; if not, add the remaining 1 Tbs. oil. Have ready 1/2 cup water.
Put the pan over medium-high heat and arrange the sprouts cut side down in a single layer. Cook undisturbed until nicely browned, 2 to 3 minutes. When the sprouts are browned, add the water to the pan, cover immediately, and simmer until the sprouts are tender when poked with a fork or skewer, about 3 minutes. (If the water evaporates before the sprouts get tender, add more water, 1/4 cup at a time.) With a slotted spoon, transfer the sprouts to a plate.
Return the pan to medium-high heat and if any water remains, let it boil off. Add the balsamic vinegar and a few grinds of pepper. Boil the vinegar until it’s reduced to about 2 Tbs. and looks lightly syrupy, about 2 minutes. Reduce the heat to low. Return the sprouts and pancetta to the pan and swirl and shake the pan to evenly coat the sprouts with the sauce. Season to taste with salt and more pepper and serve.
Makes about 4 servings.
Calories per serving: 135
Adapted from www.finecooking.com
Nutrition Information of Brussels Sprouts taken from Oceanmist.com:
Only about 10 calories each, Brussels Sprouts are low in fat and sodium, high in dietary fiber and are cholesterol-free. They also contain high levels of naturally occurring vitamin C and specific health-promoting compounds called glucosinolates with antioxidant properties, and proven health benefits in the area of cancer prevention. Brussels Sprouts have three times the level of vitamin C of an orange. Unlike most vegetables, Brussels Sprouts are rather high in protein, accounting for more than a quarter of their calories. Four-to-six sprouts contain the adult daily requirements for vitamin C. They’re also an excellent source of vitamin D and folic acid during pregnancy.
On-line information and tools
Wanted to pass along some information and tools that may be useful to you.
Check out this website http://www.fromfat2fit.com/ for articles and information about living a healthier lifestyle.
For more support, you can join the AARP Fat 2 Fit Community (www.aarp.org/fat2fit). This online community is free and open to everyone, regardless of age. Membership in AARP is not required. Participants will find wonderful tools, tips and inspirational stories.
Check out this website http://www.fromfat2fit.com/ for articles and information about living a healthier lifestyle.
For more support, you can join the AARP Fat 2 Fit Community (www.aarp.org/fat2fit). This online community is free and open to everyone, regardless of age. Membership in AARP is not required. Participants will find wonderful tools, tips and inspirational stories.
Busting through that plateau...
Many people are complaining of hitting that dreaded plateau. Here is some advice from the experts!
Courtesy of Karen Kuzma, RD:
You may not be entirely to blame for the number on the scale, you're not off the hook. Nobody is the innocent victim of a drive-thru feeding. But there are sneaky factors—your friends, your family, your mindset—that can sabotage the best weight-loss plan. Your strategy: Identify the saboteurs, then adjust.
Your Spouse
We do not suggest blaming him or her for your extra weight. But know this: Researchers at the University of Minnesota found that men and women usually gain 6 to 8 pounds in the first 2 years of marriage. Once you're married, that need to impress is gone. You may go to the gym less often, go out for meals or to parties more frequently, and develop new rituals, such as sitting on the couch with your spouse and snacking.
Fix your head: Regain that need to impress. Imagine what that person working out next to you at the gym thinks of your gut—or what he or she would think if you had abs. As for that bowl of popcorn with your spouse, ask yourself, Why am I eating? Boredom? Habit? Better yet, ask him or her to stop bringing those binge foods into the house.
Fix your routine: Establish healthful rituals. Instead of Access Hollywood after dinner, take regular walks, or play H-O-R-S-E in the driveway. Exercise suppresses appetite. Cool down with Italian ice (~120 calories per cup) instead of ice cream (~290 calories per cup).
Your Kids
The presence of children in a household sharply increases the likelihood of tempting junk food in the cupboard. Some of it ends up in adult mouths. The same goes for stray nuggets and fries left over by finicky kids. If you're prone to clean up after your kids, the easiest thing to do is to avoid the Happy Meal altogether.
Fix your head: Grow up. Think: The sugary snack that a child will burn off with an hour of fidgeting will haunt you as a fat deposit. Read the nutrition label on any snack before unwrapping it. Realize the importance of setting a good food and exercise example.
Fix your routine: Make junk food a once-a-week thing. Designate Friday as Twinkie day, for example. And instead of standing on the sidelines to watch your son's game, volunteer to coach, ump, or ref. Make fitness a family thing.
Late night TV
Not getting enough deep, non-REM sleep inhibits production of growth hormone, which might lead to premature middle-age symptoms—abdominal obesity, reduced muscle mass and strength, and diminished exercise capacity.
Fix your head: Mentally disengage yourself before you hit the sack. Don't plot your next career move right before bed.
Fix your routine: Exercise in the morning or afternoon, if at all possible. Evening workouts may leave you too stimulated to sleep. Establish a ritual that signals your body that the day is over 30 minutes before bedtime—turn off the computer, read, stretch, or set the TV volume low (or better yet, OFF).
Your Shift
Workers gain 7 pounds on average when they switch from a day to a night shift, according to the New York Obesity Research Center. People working the graveyard shift tend to eat a big evening meal and go to work; then they come home to another 'supper' in the morning.
Fix your head: Adjust your concept of mealtime.
Fix your routine: Eat your biggest meal when you get home from your shift, then relax or exercise in the morning. Get 8 hours of sleep in the afternoon, then wake up and have breakfast. Kicking off your workday (even if it starts in the evening) with a light meal that's high in protein or fiber is very helpful for weight loss.
Your Stress
Stress will spike levels of the hormone cortisol, which tells your body to store fat. Unfortunately, some people appease their anxiety by reaching for fatty foods. Eating boosts insulin levels; combining that with cortisol leads to greater fat deposits. More stress = bigger belly.
Fix your head: First, identify the type of stress you're under. Is it temporary, like a big exam, or more permanent, like your job? Short-term stress will pass. Long-term stress may require a permanent solution, like a new job.
Fix your routine: Make healthy eating effortless! Buy snacks that won't send insulin levels soaring: Greek yogurt, beef jerky or single-serving bags of almonds or cashews. Fifteen minutes of explosive activity—hitting a speed bag or jumping rope—can alleviate anxieties after work.
Your Friends
The people you socialize with can make or break a diet or workout plan, whether it's unconscious grazing on candy at the movies or the lure of pumping beers instead of iron. Worse, some “friends” may deliberately try to sabotage your diet, just for fun. Want a cookie?
Fix your head: Admit you need support. Let people know how to help you, and many will!
Fix your routine: Eat an apple before meeting friends, so you’ll feel fuller. Drink a glass of water for every alcoholic beverage you consume. A time-tested strategy: Recruit a friend to diet or work out with you. Having someone to answer to is the best enforcement plan.
From Heather Hall - ACE Certified Person Trainer and owner of Body OverHALL
1. Be consistent with exercise. Get 5-6 workouts in EVERY week!
2. Challenge yourself with the harder variations when you workout. DON'T pick the path of least resistance!
3. Eat meals every 3-4 hours, no more than 4 hours between meals!!! No exceptions!! Include protein/veggies with every meal.
Thanks to Heather and Karen for chiming in on this subject! If you're doing all the above - then be PATIENT. In the beginning of any weight loss program, the changes you make are drastic and you will quickly see results. As time goes on, it's important to keep challenging yourself (because you really are getting stronger and your abilities increase accordingly) and sticking with it. Wealth for my Health is about healthy living and living a healthy lifestyle... as long as you're making healthy food choices and getting regular exercise... you're doing AWESOME and you need to be proud of yourself. You're living a life of healthy living for more reasons than seeing the number go down on the scale. After all, someday you will continue this lifestyle because you WANT to, not becase you NEED to lose weight, lose inches, etc. Keep after it, and good things will happen!
Originally posted 11/17/10.
Courtesy of Karen Kuzma, RD:
WHAT’S STOPPING YOU FROM LOSING WEIGHT?
You may not be entirely to blame for the number on the scale, you're not off the hook. Nobody is the innocent victim of a drive-thru feeding. But there are sneaky factors—your friends, your family, your mindset—that can sabotage the best weight-loss plan. Your strategy: Identify the saboteurs, then adjust.
Your Spouse
We do not suggest blaming him or her for your extra weight. But know this: Researchers at the University of Minnesota found that men and women usually gain 6 to 8 pounds in the first 2 years of marriage. Once you're married, that need to impress is gone. You may go to the gym less often, go out for meals or to parties more frequently, and develop new rituals, such as sitting on the couch with your spouse and snacking.
Fix your head: Regain that need to impress. Imagine what that person working out next to you at the gym thinks of your gut—or what he or she would think if you had abs. As for that bowl of popcorn with your spouse, ask yourself, Why am I eating? Boredom? Habit? Better yet, ask him or her to stop bringing those binge foods into the house.
Fix your routine: Establish healthful rituals. Instead of Access Hollywood after dinner, take regular walks, or play H-O-R-S-E in the driveway. Exercise suppresses appetite. Cool down with Italian ice (~120 calories per cup) instead of ice cream (~290 calories per cup).
Your Kids
The presence of children in a household sharply increases the likelihood of tempting junk food in the cupboard. Some of it ends up in adult mouths. The same goes for stray nuggets and fries left over by finicky kids. If you're prone to clean up after your kids, the easiest thing to do is to avoid the Happy Meal altogether.
Fix your head: Grow up. Think: The sugary snack that a child will burn off with an hour of fidgeting will haunt you as a fat deposit. Read the nutrition label on any snack before unwrapping it. Realize the importance of setting a good food and exercise example.
Fix your routine: Make junk food a once-a-week thing. Designate Friday as Twinkie day, for example. And instead of standing on the sidelines to watch your son's game, volunteer to coach, ump, or ref. Make fitness a family thing.
Late night TV
Not getting enough deep, non-REM sleep inhibits production of growth hormone, which might lead to premature middle-age symptoms—abdominal obesity, reduced muscle mass and strength, and diminished exercise capacity.
Fix your head: Mentally disengage yourself before you hit the sack. Don't plot your next career move right before bed.
Fix your routine: Exercise in the morning or afternoon, if at all possible. Evening workouts may leave you too stimulated to sleep. Establish a ritual that signals your body that the day is over 30 minutes before bedtime—turn off the computer, read, stretch, or set the TV volume low (or better yet, OFF).
Your Shift
Workers gain 7 pounds on average when they switch from a day to a night shift, according to the New York Obesity Research Center. People working the graveyard shift tend to eat a big evening meal and go to work; then they come home to another 'supper' in the morning.
Fix your head: Adjust your concept of mealtime.
Fix your routine: Eat your biggest meal when you get home from your shift, then relax or exercise in the morning. Get 8 hours of sleep in the afternoon, then wake up and have breakfast. Kicking off your workday (even if it starts in the evening) with a light meal that's high in protein or fiber is very helpful for weight loss.
Your Stress
Stress will spike levels of the hormone cortisol, which tells your body to store fat. Unfortunately, some people appease their anxiety by reaching for fatty foods. Eating boosts insulin levels; combining that with cortisol leads to greater fat deposits. More stress = bigger belly.
Fix your head: First, identify the type of stress you're under. Is it temporary, like a big exam, or more permanent, like your job? Short-term stress will pass. Long-term stress may require a permanent solution, like a new job.
Fix your routine: Make healthy eating effortless! Buy snacks that won't send insulin levels soaring: Greek yogurt, beef jerky or single-serving bags of almonds or cashews. Fifteen minutes of explosive activity—hitting a speed bag or jumping rope—can alleviate anxieties after work.
Your Friends
The people you socialize with can make or break a diet or workout plan, whether it's unconscious grazing on candy at the movies or the lure of pumping beers instead of iron. Worse, some “friends” may deliberately try to sabotage your diet, just for fun. Want a cookie?
Fix your head: Admit you need support. Let people know how to help you, and many will!
Fix your routine: Eat an apple before meeting friends, so you’ll feel fuller. Drink a glass of water for every alcoholic beverage you consume. A time-tested strategy: Recruit a friend to diet or work out with you. Having someone to answer to is the best enforcement plan.
From Heather Hall - ACE Certified Person Trainer and owner of Body OverHALL
1. Be consistent with exercise. Get 5-6 workouts in EVERY week!
2. Challenge yourself with the harder variations when you workout. DON'T pick the path of least resistance!
3. Eat meals every 3-4 hours, no more than 4 hours between meals!!! No exceptions!! Include protein/veggies with every meal.
Thanks to Heather and Karen for chiming in on this subject! If you're doing all the above - then be PATIENT. In the beginning of any weight loss program, the changes you make are drastic and you will quickly see results. As time goes on, it's important to keep challenging yourself (because you really are getting stronger and your abilities increase accordingly) and sticking with it. Wealth for my Health is about healthy living and living a healthy lifestyle... as long as you're making healthy food choices and getting regular exercise... you're doing AWESOME and you need to be proud of yourself. You're living a life of healthy living for more reasons than seeing the number go down on the scale. After all, someday you will continue this lifestyle because you WANT to, not becase you NEED to lose weight, lose inches, etc. Keep after it, and good things will happen!
Originally posted 11/17/10.
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