Thursday, May 4, 2017

Could entitlement be holding us back from exercise and weight loss?

A few years ago my pastor said 6 little words that helped change my world.
"It's okay to tell yourself no."  I lived by that for so many things.  Every now and again I will bring it up in my head and use it for certain foods, but in a world of food addiction it becomes increasingly difficult.

I tend to tell myself "one more", or "After the weather gets better", or "It's right before my period".  Those are just a few of my addiction messages I tell myself.  But could there be a little bit of entitlement there?  I am telling myself basically that I need this because I shouldn't have to go without.

I am the biggest proponent for eating healthy and not starving myself.

There is a difference between starving and being a little uncomfortable and feeling like if you eat another vegetable of piece of fruit you are going to be sick.

 The message is always say yes.  Think of foods you can say yes to instead of the ones you can't have.

That is a fantastic way to do it, and the more you do this, the more your pallet will change and you eventually will break the toxic addiction and begin to enjoy the foods that nurture and heal your body.

But until then there is a lot of nay-saying.  Meetings at work (not my work) often include donuts, and muffins and the token dried out veggie tray YUK!

Barbecue's often include potato, pasta, and macaroni salad not to mention all of the greasy meats and buns. 

I don't think you need for me to explain what is at these events that seem to be at every turn.

What you want is a way to get past over indulging.

Any tip I give you is going to be saying no to yourself.  Feeling uncomfortable a little bit.  Here are some tips that will help dull the struggle.

Eating a healthy snack before you go.
If you must eat at the even use a small plate and drink plenty of water with your food.
If you are trying to break a sugar addiction BRING FRUIT avoid the desserts!  Even Aunt Kathy's famous trifle.
Remember that each event you get through you become stronger in breaking the toxic pattern.

There is always one fateful day where the dam wants to break.  Fight, fight, fight!  If it breaks and you fall...Simply get back up again and set up a new goal.  Talk to your support system!!  Your team, your trainer, your supportive friend!  Go online and read success stories.

In this day there may be a lot more temptation, but there are also a lot more ways to find support through encouraging websites.

www.myfitnesspal.com
www.caloriescoutnt.com
www.livestrong.com.
www.greatist.com


Saturday, April 22, 2017

Stop it, you're making me thirsty!

Think of water as a treat, your body sure does.


We as humans are made up of 60% water.  The earth made up of 75% water.  And Minnesota holds about 50% of that amount (that's my Minnesota husbands fact...)

In all seriousness can you see where I am going with these facts?  We are deeply connected to this earth and it screams WATER!!  One of the worst and best things about living in the PACNW is all the rain.  I love never worrying about drought, but I can get really cranky and soggy when it rains non stop like this spring has been. 

Let's look at how water helps with our skin. 

The fact is that skin is an organ, and just like any other part of the body. Your skin is made up of cells. And skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best. 

Your skin will become dry and tight and therefore, more prone to wrinkles. 

Drink more water. Drinking at least 8 glasses a day will help rid the body and skin of toxins. Everyone will not agree that water consumption will improve skin… but it certainly can't hurt. Many people often report that by increasing their water intake, their skin has a more radiant glow. Those who suffer from acne have reported the same results. Nothing will happen overnight, but even a good couple of weeks of increasing water intake should be enough for you to see how hydration affects your own skin.   For more information about hydrating your skin, click here.

Water is also good for
Keeping muscle cramps at bay
Reducing frequency of headaches
Keeping hunger at bay
Boosts immune system
Maintains regularity
Flushes out toxins
Increases energy and relieves fatigue
Puts you in a better mood!
Find more information about what water is also good for here.

The whole 8, 8 ounce glasses thing is highly accurate!  I get frustrated with "new" information that says we don't have to drink as much water...WHY?  why would they even say that??  We don't drink enough as it is!  SO!  Drink up!

Drink it plain
Drink it high alkaline
Drink it out of the tap
If in a pinch drink it bottled
Drink it with lemon, raspberry, lime, cucumber
Drink it before meals
After meals
With meals
Put it in your soup!
Also, if your diet is made up of mostly leafy greens you are consuming a lot of water!!!



Tuesday, April 4, 2017

How to eat slowly...an epiphany

I can't tell you how many times I have read that in order to be successful with mindful eating that I need to eat slowly so that my brain will register that I am full. 

I have tried this, and so have you, probably.

I have tried eating without any distractions to include, but not limited to;
 Television
 iPhone
computer
newspaper

  To no avail, I get 17 bites in, my food is almost gone, I haven't thought a whip about chewing slowly, or setting my fork down between bites, or not preparing the next bite and I want more food!!

I can tell myself, and again you have too probably, "I have portioned my food, so what does it matter that I take my time?, I will get what I get and not throw a fit! Dammit."  Inevitably for me about 5 minutes later I am thinking about the kids tub of ice cream in the fridge, or maybe just a breath mint...not many calories in that!! (Trying to ignore the fact that the sugar in the breath mint will send me into a sugar seeking frenzy all night.)

I have always wanted to be successful with mindful eating but never have been able to accomplish it.

Case in point: Mexican Restaurant food is difficult enough to stay on track, but those darn chips!!!  For me, not eating any is no longer an option.  In my younger days that could fly, but not in my 40s sister!

So I thought what if I timed myself in between each chip?  First I tried 30 seconds.  That was fine, but the eat to wait ratio was still too short, the chips were disappearing too fast compared to the time it was taking to get my dinner.  So I doubled it.  I won't tell you what happened because I don't want to spoil the experience of the feelings you get when you deny yourself a chip for a WHOLE minute. 

I can tell you that I carried this over to my at home dinner.  Taking a bite then waiting a minute exactly...not 58 seconds but exactly one minute, the whole time my husband across the table knowing what I am doing and putting in his two cents about my food getting cold blah blah blah.  Yes my food gets cold, but some crazy great stuff came out of this!

1. For the first time I could really see the value in chewing my food completely.
2. I could stop eating for a minute and have a very nice conversation
3. My food wasn't gone before I was full
4. I drank more water with my meal
5. Stuff like bread with my meal becomes more of a hassle because if I bite the bread, then that's a whole other minute that my actual food is getting cold!
6. When I get down to the last couple bites, I am already satisfied!! 

Here is a tip.  If you are super, duper hungry or that food just looks amazing and you want to gobble it all in 10 minutes DON'T ABANDON THE PLAN, just eat the first 4-5 bites in a normal manner, then start your timer. 

Yes your significant other, and or kids will look at you, yes they might even tease you.  I ask you...how is this different than any other day, hour, or minute than usual!?  As a mom I spend my days being weird, or mean, or crazy...it's just who I am so I say EMBRACE IT! 

If you try this, please let me know how it goes.  I have a lot more to say, but in the interest of keeping this post short, I will conclude.