Fight the Urge

I recently had a request on the topic of fighting impulses to snack. One of my clients states, “people bring snacks to work all the time and it is hard to pass through the kitchen at work without sampling.” This is common in various situations. Food can represent different things to all of us. Some people eat when happy or depressed or just because. Food is usually the center of any type of event where people are gathering such as; baby/bridal showers, weddings, funerals, birthdays, meetings, and get-togethers. These could be full spread meals or snacking foods. Whether it is an event or just passing through your kitchen at work, the urge to eat too much or snack will control you OR you will control it.
So how do you control the urges? It can be challenging for most people, but realize that urges usually last for a short period of time and if you realize it is just an urge, you can surpass it.
There are feelings and moods that can affect these urges and I suggest for you to HALT when you feel overly hungry, angry, lonely, tired or bored. With these five feelings, they can really affect your urge to eat too much or snack. Let's take hunger as our example. If you feel you want to snack, ask yourself if a piece of fruit or yogurt will satisfy you and if the answer if no, then it is just an urge or craving because if you are really hungry, any healthy option will satisfy you. You may be having a sugar, salt or fatty food craving, but you have to be smarter than the craving and arm yourself with healthier options. Can you bring your healthy snacks to work and keep them at your desk? Yes, you can! Can you consume water or flavored water prior to attending an event to fill you up? Yes, you can. Can you eat every 3 hours to ensure that you don't get hungry and want to snack mindlessly or eat too much? Yes, you can!
Here are some other tips:

• Have a designated eating place (DEP) especially at home, so that you only eat in that spot. Do not eat in bed or in front of the television.
• Identify and realize the triggers that create the urge to snack. Could it be a person, place, time of day, physiological factor? (ie. menstral cycle)
• Avoid food shopping when hungry. Eat something prior to going.
• Buy sugarless gum and chew when you know you will be faced with tough situations.
  

The key is to control the urge and not let it control you. You have to have a plan in place to react and keep you on track toward your end goal.

The Role of Your Thoughts in Overcoming Barriers

Did you know that your thoughts play a critical role in behavior change and they also set the stage for lapses in your behavior? I am referring to changing your lifestyle to become healthy and fit. In my entry, Stages of Change, dated January 4th, I discuss how before you take the physical steps to start an exercise and/or weight loss program, you have to take mental steps to ensure you are committed and will stay with the journey to be successful.
During the journey, thoughts can be influenced by both internal and external factors. For example, the external factors are years of learned behavior that has created poor eating habits and lack of exercise or unrealistic images in media and print that affect your opinion of yourself. Internal factors can be lack of motivation, self-sabotage, doubt and negative thinking.
The different types of thoughts that you may identify with are:
All or Nothing
In this line of thinking you are either with the program inclusive of all the peaks and valleys that may occur or if the slightest thing throws you off course, you are finished and feel you have failed.
Restriction and Deprivation
In this line of thinking your diet consists of strong thinking of what you can have or what you cannot have. Did you know it is extremely unrealistic to eliminate your favorite foods entirely? Weight control is balance and moderation NOT perfection. You have to be able to aim for better choices and recognize that not everything will be ideal.
Rationalizations or Excuses
When you rationalize, these are just rational lies you are telling yourself. Are you constantly making excuses for not starting something or sticking with it? Accountability is so important with change. You have to be able to hold yourself accountable and if you need to, find support via a friend, family member or fitness professional.
Pessimism
Is the glass half empty or half full? Can you turn a negative situation into a positive? With this line of thinking, you doubt success at the deepest level and common thoughts center around, “I hope” or “I wish” or “If only I”. These are defeating phrases in areas of change toward a healthy lifestyle that you CAN control. Change to "I will" or "I can".

Ok, so what is the solution? It lies within you. You have to come to terms with knowing that your body will change if you lead it with positive, affirming thoughts in your mind and your heart. You have to want change like you have wanted nothing else for yourself and not let the internal of external factors rule. Take charge and emphasize what you love about you. When you are comfortable with that, your negative thinking will lessen and you will find success toward a healthier and fitter you!

What To Eat Prior To Exercise

Working out on an empty stomach is not the best choice, but with so many choices, including supplements, decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you lose energy quick and want to stop. Follow the basic guidelines for fueling your body before workouts.

Early Morning
If you have the ability to workout in the early morning hours, try to eat something small to avoid feeling dizzy and/or having hunger pangs. Make sure you allow enough time to digest the food before you start. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggestions: 2 slices of whole wheat toast, granola bars, dried fruit such as raisins or cranberries or fresh fruit.

Midday
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!

After Work
The key in the afternoon is to plan ahead. Two hours before leaving work, eat a small, balanced (60% carb/20% protein/20% fat) meal around 300 – 400 calories. Suggestions: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.

After Exercise
Once you have completed your workout, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60% carb/20% protein/20% fat works well for many fitness enthusiasts. Correct portion sizes and consistency help to engage the body for optimal performance.

Keep hydrated before/during/after exercise
Your hydration is important before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before a workout. Sip water during your workout and drink plenty of liquids after your session.

Sodium - A Necessary Evil

Sodium is a necessary evil because we need it in our diets; however, it becomes a problem when consumed too much.
The modern diet is typically low in potassium and high in sodium and chloride, which are generally consumed together as sodium chloride, or table salt. This is a change from diets of prehistoric hunter-gatherers, which consisted of plant foods such as nuts, berries, roots and greens high in potassium and low in salt. Most of this change is due to the use of salt as a food additive. In addition, salt is used as a preservative and of course to add flavor.
Most of the salt in America is found in processed foods. Only 10% is found naturally in food, 15% is added in cooking or at the table and 75% is added during processing and manufacturing. Other forms of sodium seen on food labels are: sodium bicarbonate, sodium citrate, and sodium glutamate, which are food additives and contribute to the total sodium content.
Sodium is necessary in our bodies. It is important for the conduction of nerve impulses and for muscle contraction. It is on a deep cellular level that sodium is working for you. This is not just for exercise, but also for everyday movement.
The reason sodium chloride or table salt is evil is because as stated it can be found in many processed foods and is usually a culprit for hypertension or high blood pressure. In addition, salt creates water retention in women, especially around the time that nature provides its monthly gift. Of course, this is usually the time when sweets or salty foods are craved.
Be mindful of the sodium content of the foods you eat. The recommended intake is less than 2400mg a day. When you check food labels, see what the content is for a serving to keep the consumption at a modified level. The best bet is to try to consume as many plant foods like our prehistoric ancestors. Nuts, berries, roots and greens and stay away from processed foods.

Are You Eating Enough Fruits and Vegetables?

We've known for quite some time that fruits and vegetables contain important vitamins, minerals, and other nutrients. Anything naturally grown from the earth is more nutrient dense. Science has more recently established that eating lots of fruits and vegetables can help prevent some life-threatening diseases.
Even more recently, researchers are coming to understand that the key to this advice is the phrase "fruits and vegetables." While a diet high in fruits and vegetables is healthful, that does not mean that taking pills and supplements that contain individual vitamins and minerals in megadoses will do the same thing. I find that when people ask me about supplements, it is out of curiosity fueled by the media or maybe a friend. I say you can receive most of what you need in your diet. If you feel you are deficient in a particular area, ask a doctor to test your blood and tell you what you may be lacking. Start by researching which foods contain that vitamin or mineral and try to consume it. If that route is not successful, then add the supplement.
Fruits and vegetables are a valuable source of fiber. Fiber serves many functions in the body. In particular, it keeps the digestive system running smoothly and may reduce the risk of heart disease and some gastrointestinal problems, and possibly some cancers. In addition, fruits and vegetables are high in beneficial minerals such as potassium, which lowers blood pressure.
A diet rich in fruits and vegetables not only lowers the risk of hypertension, but heart disease and stroke, as well. People who follow such a diet live longer than those who don't. Studies also show that such a diet may reduce the risk of some forms of cancer — probably esophageal, stomach, and lung cancers, according to a review of hundreds of studies by the International Agency for Research on Cancer.
Check out www.mypyramid.gov. This is the United States Department of Agriculture’s site on nutrition. Click on ’Inside the Pyramid’ in the center section. You can find recommended servings sizes and suggested choices for all food groups inclusive of fruits and vegetables. The average daily recommendation for women is 2-2.5 cups of vegetables and 1.5-2 cups of fruit. Men need 3 cups of vegetables and 2 cups of fruit on a daily basis. Here’s to healthy eating!

Can You Weigh Yourself Too Much?

The answer is, yes. Whether you are on a weight loss track or not, weighing yourself daily or more than once a day can be sabotaging. Frustration sets in with the movement or non-movement of the scale and it may derail you from a healthy eating regimen you started.
Your weight fluctuates in a day and if you are eating properly, you will be a few pounds heavier in the evening than in the morning. You weigh less in the morning because your stomach should be empty and you may even be a bit dehydrated. However, if you had a meal the night before that was heavy in sodium, you may feel slightly bloated because your body retains water from high sodium intake. Keep in mind, that a woman's menstrual cycle will also add a couple of pounds from water retention. These various scenarios can create frustration if you focus on them too much.
The proper way to keep track of your weight is to weigh yourself once a week, same day, same time, preferably without clothes, but if that is not possible then with lightweight clothes that are similar from week to week. This creates consistency for better accuracy.
Another point that should be made is when you strength train, your weight may not move that much. I have alluded to this in two prior entries, Why You Should Strength Train on 1/11/09 and Dieting Truths on 7/1/08. Pay attention to how you feel physically and how your clothes feel. Your clothes will start to feel looser as you start to lose inches. This should be your ultimate motivation because although you may not see the numbers on the scale changing dramatically, you feel your body changing.
Stay focused on your overall goals, stay active and stay away from the scale but once a week.

Ways to Burn Fat

Everyone's metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30. That can equate into a 10-25 pound weight gain in a year. But you can counteract that slowdown and boost your body's fat-burning capabilities by making just a few changes in your daily routine. Here are some ideas.
Breakfast
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. Jump-start your metabolism in the morning by eating breakfast. In addition, it's a good idea to make breakfast or lunch your largest meal because (for some people) both your activity level and metabolism decrease later in the day.
Consume good grains
Whole grains such as brown rice, wheat germ, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.
Strength train
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off of a chair. You can also hire a fitness trainer to show you the proper form so the exercise is effective and injury is avoided.
Increase your intensity
You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity into your step. Pick up your pace so you're walking one mile per 15 minutes. A pedometer is an applicable tool here. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.
Add yogurt to your daily intake
In a recent study from the International Journal of Obesity, women who ate three daily servings of low-fat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat. Eat three servings of low-fat dairy a day, like milk, yogurt and hard cheeses such as Swiss.
Eat, digest and then get active
Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or ten minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises. Or take the time to do 20-30 minutes of a heart pumping cardio workout.
Green tea
Green tea provides a healthy dose of disease-fighting compounds and you'll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.