If you've ever been depressed then you probably have seen your weight change dramatically as a result.
For some people, like my mother, weight plummets with depression as the person stops eating.
For others, like me, weight sky-rockets as we increase stress and emotional eating...attempting to drown our sorrows in Ben & Jerry's or increase our serotonin levels with simple carbohydrates.
I'm not going to recommend or dissuade anyone from taking anti-depressants...that is certainly something that you (with the help of a psychiatrist...not just a therapist) must decide for yourself. Especially for the severely depressed, they can help.
That being said, I've never met a doctor who believes the pills are magic all by themselves...there are things you can do to help yourself, either in conjunction with taking the pills or instead of.
A lot of people will suggest that you DO things. This is not a bad idea...but it is secondary.
First you have to BE something...you have to decide that you are the kind of person who does something, who will (and can) handle the emotions. You must decide that you are done with hiding behind food and that you are willing to tackle what comes up.
This can be a scary thing...it feels much safer to just go for a walk. The problem is that if we don't tackle the mindset stuff we won't be able to maintain the walks!
First BE. Then DO. Then you will HAVE.
So do the things that you have to do in order to get your mindset going in the right direction (okay, I know that is a "do" word...but it is about mindset, not just action)...first decide that you are worthy of a healthy/slender body and that you deserve to have a healthy mind as well. Then write down your feelings, talk / shout / cry them out...Third, learn to meditate (refer to this week's post on pain management for some tips on this...works for physical and emotional pain)...4th, visualize your body as the healthy person you are becoming...slender, energetic, vibrant, healthy....and 5th, come up with some alternative plans for when emotions come up--things that will work for you instead of eating--keep that list available as you are breaking old habits.
NOW you can do all those things and go for walks and feed your body healthy foods...this will also help boost your serotonin levels and help you feel even better. That's a GOOD cycle!
Before you know it, you will start having results! And you definitely deserve them!!!
Showing posts with label weight gain. Show all posts
Showing posts with label weight gain. Show all posts
Wednesday, July 14, 2010
Friday, March 19, 2010
Fast Food Spoils Weight Loss Success
OK, you may have seen the movie Super Size Me...one man's quest to demonstrate how fast food restaurants contribute to obesity and overall poor health in this county.
Well, recently a study was done in Sweden that seems to confirm the findings. In this month-long study, thin young adults ate two of their daily meals at a fast-food restaurant.
At the end of the month, these Swedes weighed in at, on average, 12-15 pounds more than when they started!
Weight gain was not the only health issue, the subjects also became more insulin resistant. This could mean that they are heading towards diabetes.
Admittedly, the participants also reduced the amount of exercise they did for that month, so it is not just eating the fast-food that did it, but it certainly was a part of the equation. And don't think that ordering a salad is the solution--many of the fast-food salads have as much fat, calories and salt as a burger and fries.
Just imagine if these thin people gained 15 pounds in a month...if you have a fast-food habit, think what you could lose!
The best bet for weight loss success--limit, not eliminate--fast-food meals if you like them. Eating more fresh produce, fewer fried foods, and dropping the soda (regular or diet) habit will help you to achieve your health goals.
It isn't about putting fast-food off limits...it is about being aware of what we are eating and making conscious choices about what we put in our bodies. Reaching for foods that fuel our bodies in the best ways...allowing our brains to think and our muscles to be strong. Having a burger and fries once in a while isn't going to make you fat...but it appears eating this way on a regular basis can.
Well, recently a study was done in Sweden that seems to confirm the findings. In this month-long study, thin young adults ate two of their daily meals at a fast-food restaurant.
At the end of the month, these Swedes weighed in at, on average, 12-15 pounds more than when they started!
Weight gain was not the only health issue, the subjects also became more insulin resistant. This could mean that they are heading towards diabetes.
Admittedly, the participants also reduced the amount of exercise they did for that month, so it is not just eating the fast-food that did it, but it certainly was a part of the equation. And don't think that ordering a salad is the solution--many of the fast-food salads have as much fat, calories and salt as a burger and fries.
Just imagine if these thin people gained 15 pounds in a month...if you have a fast-food habit, think what you could lose!
The best bet for weight loss success--limit, not eliminate--fast-food meals if you like them. Eating more fresh produce, fewer fried foods, and dropping the soda (regular or diet) habit will help you to achieve your health goals.
It isn't about putting fast-food off limits...it is about being aware of what we are eating and making conscious choices about what we put in our bodies. Reaching for foods that fuel our bodies in the best ways...allowing our brains to think and our muscles to be strong. Having a burger and fries once in a while isn't going to make you fat...but it appears eating this way on a regular basis can.
Wednesday, January 20, 2010
Low Carb Diets Can Lead to Weight Gain Not Weight Loss Success
I don't recommend dieting in general, because it is short-term...and achieving healthy, permanent weight loss success is a long-term relationship! Think of dieting as speed dating and weight loss success is going for the golden anniversary of marriage!
I digress...what I wanted to talk about today is low carb diets...short term or long term (if you think of diet in the definition of what you eat as opposed to what you eat to lose weight.)
While I know many people have dropped pounds while on low carb diets there are others who have not...no one diet works for every body.
Where I caution people who ask me about low carb diets is to make sure they understand what carbs are, and why having carbs in our diet is important.
The best and easiest way to reduce your carbs is to focus on the SIMPLE carbohydrates in your diet. That's the "white stuff"--refined white flour and sugar (which does by lots of different names, but that's a whole nother topic!)
These refined simple carbs have no, or extremely little, nutritional value. They truly are empty calories. While they give you some immediate fuel, they also result in a very quick blood sugar drop shortly afterwards. This is the carb craving that so many of us experience...we want the quick sugar boost and we have to keep eating these simple carbs to keep that "high" feeling.
Many people mistakenly think going on low carb diets means they can't have any carbs. First that is next to impossible to achieve. Second, complex carbohydrates are good for us...they provide nutrients we wouldn't get otherwise, they give our bodies fuel, and they give us fiber which keeps our system regular and also helps us feel full.
Another thing about carbs...although I don't count calories, if you do you should know that gram for gram, carbohydrates have fewer calories than protein or fats.
Going on low carb diets if done incorrectly can actually leave you hungry or bored...both of which will backfire in the long run.
So for maximum weight loss success eat plenty of complex carbohydrates. Enjoy fresh fruits and vegetables, grains and legumes...you will have the energy you need, feel fuller and more satisfied, and be getting a better balance of nutrients your body needs.
I digress...what I wanted to talk about today is low carb diets...short term or long term (if you think of diet in the definition of what you eat as opposed to what you eat to lose weight.)
While I know many people have dropped pounds while on low carb diets there are others who have not...no one diet works for every body.
Where I caution people who ask me about low carb diets is to make sure they understand what carbs are, and why having carbs in our diet is important.
The best and easiest way to reduce your carbs is to focus on the SIMPLE carbohydrates in your diet. That's the "white stuff"--refined white flour and sugar (which does by lots of different names, but that's a whole nother topic!)
These refined simple carbs have no, or extremely little, nutritional value. They truly are empty calories. While they give you some immediate fuel, they also result in a very quick blood sugar drop shortly afterwards. This is the carb craving that so many of us experience...we want the quick sugar boost and we have to keep eating these simple carbs to keep that "high" feeling.
Many people mistakenly think going on low carb diets means they can't have any carbs. First that is next to impossible to achieve. Second, complex carbohydrates are good for us...they provide nutrients we wouldn't get otherwise, they give our bodies fuel, and they give us fiber which keeps our system regular and also helps us feel full.
Another thing about carbs...although I don't count calories, if you do you should know that gram for gram, carbohydrates have fewer calories than protein or fats.
Going on low carb diets if done incorrectly can actually leave you hungry or bored...both of which will backfire in the long run.
So for maximum weight loss success eat plenty of complex carbohydrates. Enjoy fresh fruits and vegetables, grains and legumes...you will have the energy you need, feel fuller and more satisfied, and be getting a better balance of nutrients your body needs.
Thursday, December 24, 2009
3 More Tips for Healthy Holidays Without Weight Gain
It is sooooo common for people to gain 5 or 10 pounds over the holidays....heck, I used to do that in a weekend!
But why does this happen...bottom line it is because we tend to focus on food...it overwhelms us, we eat by rote, we also believe that it is the FOOD that is special.
Here are my tips on how to have a healthy, happy holiday--without gaining weight--by shifting your mindset...both away from and towards food. Confuse? Stick with me...
1. Meet new people, or engage people in a new way.
This definitely takes your mind off food--unless talking to people makes you so nervous you want to bolt yourself to the dessert table! If that's the case, make it a goal to meet 3 people this holiday season. Imagine you are entirely comfortable and your favorite person from history, current events, industry, or entertainment was going to answer 3 questions. What would you ask him or her? Ask those questions...or something similiar...of someone else, a co-worker or neighbor you want to know better or someone at a party. Now listen to their answers. You'll learn some fascinating things and you just might make a great new friend. And when you are really listening to someone else, you won't be eating!
2. These special foods can be had any time of the year.
Yes it is true! Just because gingerbread houses are a Christmas tradition, it doesn't mean you can't make gingerbread in July if you want to. Take away the rule that says you can only have it now and suddenly the need to store it all in your cheeks until next year is taken away! If you have a favorite treat then enjoy it, but remember you can have it at any time. Otherwise you are apt to limit yourself and then binge on something else later--something you don't enjoy as much and so you will eat lots more of it!
3. When you eat, eat mindfully
So much of the time we eat completely unconsciously. Bowls of nuts and candies are all about and we grab handfuls without even thinking about it. Make it a point to be aware of every morsel that you put in your mouth. Not from a counting calories perspective--from the point of fully enjoying every single bit. And commit to stopping when you are no longer enjoying it. Give yourself permission to eat anything you want with this one rule--as long as I am making a conscious decision about what I'm eating and I am enjoying it!
If you follow these 3 tips...you are sure to avoid the plague of added pounds and you will have the gift of a healthy, happy holiday season!
Enjoy!
But why does this happen...bottom line it is because we tend to focus on food...it overwhelms us, we eat by rote, we also believe that it is the FOOD that is special.
Here are my tips on how to have a healthy, happy holiday--without gaining weight--by shifting your mindset...both away from and towards food. Confuse? Stick with me...
1. Meet new people, or engage people in a new way.
This definitely takes your mind off food--unless talking to people makes you so nervous you want to bolt yourself to the dessert table! If that's the case, make it a goal to meet 3 people this holiday season. Imagine you are entirely comfortable and your favorite person from history, current events, industry, or entertainment was going to answer 3 questions. What would you ask him or her? Ask those questions...or something similiar...of someone else, a co-worker or neighbor you want to know better or someone at a party. Now listen to their answers. You'll learn some fascinating things and you just might make a great new friend. And when you are really listening to someone else, you won't be eating!
2. These special foods can be had any time of the year.
Yes it is true! Just because gingerbread houses are a Christmas tradition, it doesn't mean you can't make gingerbread in July if you want to. Take away the rule that says you can only have it now and suddenly the need to store it all in your cheeks until next year is taken away! If you have a favorite treat then enjoy it, but remember you can have it at any time. Otherwise you are apt to limit yourself and then binge on something else later--something you don't enjoy as much and so you will eat lots more of it!
3. When you eat, eat mindfully
So much of the time we eat completely unconsciously. Bowls of nuts and candies are all about and we grab handfuls without even thinking about it. Make it a point to be aware of every morsel that you put in your mouth. Not from a counting calories perspective--from the point of fully enjoying every single bit. And commit to stopping when you are no longer enjoying it. Give yourself permission to eat anything you want with this one rule--as long as I am making a conscious decision about what I'm eating and I am enjoying it!
If you follow these 3 tips...you are sure to avoid the plague of added pounds and you will have the gift of a healthy, happy holiday season!
Enjoy!
Monday, October 12, 2009
Too Much Exercise Can Stop Weight Loss Success
I know this goes against conventional wisdom...but lots of "conventional wisdom" is not wise--as in, not true.
My own personal experience has proven to me that working out more does not necessarily result in weight loss...or even fat loss...but recently that theory has been supported by others so I wanted to share that with you.
I watched The Ellen DeGeneres Show the other day...I Tivo it, so don't ask me what day it actually aired! One of the guests was Jason Bateman. Jason is now 40 and was mentioning that he runs 6 miles a day and still isn't the weight he would like to be.
Hmmm. Is the answer to give up? Is the answer to run more? Is the answer different exercise?
Well, it is definitely not either of the first two! Exercise is great for our bodies and our minds, even when it doesn't appear to be getting us to our weight loss goals. And if you enjoy running, then run by all means. As for me, I don't enjoy running. Well, that is a massive understatement. I don't mind a short trot to the car or mail box...things like that...but actually running??? For exercise? Yuck. Double Yuck.
Whether you like running or not, the answer is NOT to increase the distance or time you are running.
Sometimes you can be getting too much exercise...or at least, too much of a particular type of exercise.
There are (at least) two different schools of thought about what is the best exercise for dropping fat. One group claims that cardio (or aerobic exercise) is the way to go. The other claims that strength training is the best way.
It really isn't an either or situation. Like most things, there is no one perfect answer for each and every body. But in general, a variety of exercise is the best for overall health. Some aerobic and some strengthening as well as stretching is going to be the best solution for long-term health and fitness...including weight loss success!
Brett Blumenthal wrote in her blog on Sept 24 a great article that supports that yes, you can overdo the cardio. I love the title "Ma'am, step away from the treadmill!"
In it, Brett supports my findings..."there is no need to do more than 30 minutes of cardio...when you workout" and she continues "If you are trying to lose weight, yet you aren't seeing results, it may be because of too much cardio."
What happened to me, and happens to a lot of people--especially overweight people who are trying to lose weight fast--is we get injured. This can happen from too much cardio and from not stretching properly before--AND AFTER--your cardio session. Especially if you are extremely overweight you need to be careful about your workouts. You will have faster success if you take it slow and build up your strength and energy rather than getting hurt because you pushed too hard. One injury, even a "minor" sprain can set you back for weeks and really derail your progress.
The other issue most of us run across is getting bored. So, if Jason enjoys running 6 miles a day and it feeds his spirit, awesome! But if you don't like it, or you are bored at the thought of running (or walking) over and over every day be sure to mix it up.
The best exercise for weight loss is a routine you can keep up. That means have FUN! Do something you enjoy. Add some variety to your workout. Yes, get some cardio and by all means get some weight training in...and some stretching.
You don't have to do it all every day. And you don't have to be an expert at it.
Start where YOU are. Do what YOU are capable of. Then increase it a little bit every week. The key is to move your body...be more active...and have fun while you are doing it and you will have weight loss success!
My own personal experience has proven to me that working out more does not necessarily result in weight loss...or even fat loss...but recently that theory has been supported by others so I wanted to share that with you.
I watched The Ellen DeGeneres Show the other day...I Tivo it, so don't ask me what day it actually aired! One of the guests was Jason Bateman. Jason is now 40 and was mentioning that he runs 6 miles a day and still isn't the weight he would like to be.
Hmmm. Is the answer to give up? Is the answer to run more? Is the answer different exercise?
Well, it is definitely not either of the first two! Exercise is great for our bodies and our minds, even when it doesn't appear to be getting us to our weight loss goals. And if you enjoy running, then run by all means. As for me, I don't enjoy running. Well, that is a massive understatement. I don't mind a short trot to the car or mail box...things like that...but actually running??? For exercise? Yuck. Double Yuck.
Whether you like running or not, the answer is NOT to increase the distance or time you are running.
Sometimes you can be getting too much exercise...or at least, too much of a particular type of exercise.
There are (at least) two different schools of thought about what is the best exercise for dropping fat. One group claims that cardio (or aerobic exercise) is the way to go. The other claims that strength training is the best way.
It really isn't an either or situation. Like most things, there is no one perfect answer for each and every body. But in general, a variety of exercise is the best for overall health. Some aerobic and some strengthening as well as stretching is going to be the best solution for long-term health and fitness...including weight loss success!
Brett Blumenthal wrote in her blog on Sept 24 a great article that supports that yes, you can overdo the cardio. I love the title "Ma'am, step away from the treadmill!"
In it, Brett supports my findings..."there is no need to do more than 30 minutes of cardio...when you workout" and she continues "If you are trying to lose weight, yet you aren't seeing results, it may be because of too much cardio."
What happened to me, and happens to a lot of people--especially overweight people who are trying to lose weight fast--is we get injured. This can happen from too much cardio and from not stretching properly before--AND AFTER--your cardio session. Especially if you are extremely overweight you need to be careful about your workouts. You will have faster success if you take it slow and build up your strength and energy rather than getting hurt because you pushed too hard. One injury, even a "minor" sprain can set you back for weeks and really derail your progress.
The other issue most of us run across is getting bored. So, if Jason enjoys running 6 miles a day and it feeds his spirit, awesome! But if you don't like it, or you are bored at the thought of running (or walking) over and over every day be sure to mix it up.
The best exercise for weight loss is a routine you can keep up. That means have FUN! Do something you enjoy. Add some variety to your workout. Yes, get some cardio and by all means get some weight training in...and some stretching.
You don't have to do it all every day. And you don't have to be an expert at it.
Start where YOU are. Do what YOU are capable of. Then increase it a little bit every week. The key is to move your body...be more active...and have fun while you are doing it and you will have weight loss success!
Monday, May 4, 2009
1000lb Yo-Yo Diet
On the Oprah show last week Kirstie Alley was on discussing her "falling off the wagon" and regaining the weight she had so publicly lost a few years ago.
Also on the show was a store about a gentleman named Michael Hebranko from NY who had lost almost 1000lbs (yes, that is 3 zeroes!) and then regained all of that weight and more.
For our health--physical, mental, emotional--we all deserve to stop the yo-yo dieting syndrome.
We've all been on that roller coaster...up 10, down 15, up 20...it is not a battle you can win by dieting.
The way we win is by changing our mind...changing our thinking about ourselves, our bodies and food.
By changing our thinking we set ourselves free. That is when we truly can eat what we want--in part because what we want changes!!!
Stop the yo-yo dieting...
Read more about Michael's story
My personal yo-yo story is not quite so dramatic...but I yo-yo'd starting with 20lbs up and down, then 60lbs up and down.
That is why I know from personal experience that THIS time...with my mind in the right place and my slower and steady progress...proving to myself that I am truly changing on the INSIDE, which then leads to changes on the outside...THIS time I will succeed and be healthy for the rest of my life!
Also on the show was a store about a gentleman named Michael Hebranko from NY who had lost almost 1000lbs (yes, that is 3 zeroes!) and then regained all of that weight and more.
For our health--physical, mental, emotional--we all deserve to stop the yo-yo dieting syndrome.
We've all been on that roller coaster...up 10, down 15, up 20...it is not a battle you can win by dieting.
The way we win is by changing our mind...changing our thinking about ourselves, our bodies and food.
By changing our thinking we set ourselves free. That is when we truly can eat what we want--in part because what we want changes!!!
Stop the yo-yo dieting...
Read more about Michael's story
My personal yo-yo story is not quite so dramatic...but I yo-yo'd starting with 20lbs up and down, then 60lbs up and down.
That is why I know from personal experience that THIS time...with my mind in the right place and my slower and steady progress...proving to myself that I am truly changing on the INSIDE, which then leads to changes on the outside...THIS time I will succeed and be healthy for the rest of my life!
Wednesday, March 25, 2009
Setbacks, Imperfections and Challenges
We are human and therefore aren’t “perfect” (as much as we might like to be.) This is true in all of our behaviors—including our health and fitness goals.
Even with the best intentions, it is easy to stray from our chosen path if we don’t pay attention and be present.
One of my personal challenges is allowing myself to get so busy that I don’t take ample breaks…or I will work until late in the evening. I will “forget” to meditate or to eat…or even just to get up and move.
In the very short-term, these added moments seem like they move me forward. Truth is, they ultimately set me back—either by causing greater fatigue, disharmony and even weight gain.
Rather than beat myself up over it, my goal is to be loving and gentle and guide myself firmly and lovingly back to the path that I know works for me.
This gives me the opportunity to recognize how my body feels and to evaluate that. Have I been paying attention? I also have the chance to reflect on my behaviors…I have I picked up some new “bad” habits…or perhaps slipped into an old familiar pattern that is not in my best health interests?
The reason to look at any less healthy choices I have been making is so I can stop or modify them and replace them with healthier ones—not to flog myself for my “mistakes”. Those actions were in the past (even if it was just yesterday, or even just an hour ago!)
It is up to me to see how I can do better NOW and in the future.
I choose to proclaim what I have done RIGHT and focus on continuing those behaviors and improving those positive skills!
Even with the best intentions, it is easy to stray from our chosen path if we don’t pay attention and be present.
One of my personal challenges is allowing myself to get so busy that I don’t take ample breaks…or I will work until late in the evening. I will “forget” to meditate or to eat…or even just to get up and move.
In the very short-term, these added moments seem like they move me forward. Truth is, they ultimately set me back—either by causing greater fatigue, disharmony and even weight gain.
Rather than beat myself up over it, my goal is to be loving and gentle and guide myself firmly and lovingly back to the path that I know works for me.
This gives me the opportunity to recognize how my body feels and to evaluate that. Have I been paying attention? I also have the chance to reflect on my behaviors…I have I picked up some new “bad” habits…or perhaps slipped into an old familiar pattern that is not in my best health interests?
The reason to look at any less healthy choices I have been making is so I can stop or modify them and replace them with healthier ones—not to flog myself for my “mistakes”. Those actions were in the past (even if it was just yesterday, or even just an hour ago!)
It is up to me to see how I can do better NOW and in the future.
I choose to proclaim what I have done RIGHT and focus on continuing those behaviors and improving those positive skills!
Tuesday, March 24, 2009
Avoiding Recessionary Butt Syndrome
Yesterday I promised I would share some of my favorite stress-busting ideas to avoid Recessionary Butt Syndrome...instead of reaching for the ice cream I go for one of these and I not only don't take in a bunch of calories I don't need I feel good about myself afterward, too!
Keep hydrated! Seems crazy, but when I get stressed I sometimes forget to drink my water. Then I will get cranky and headachey. That just increases my stress...so the first thing I do when I start to feel peevish is take a BIG glass of water and chug it.
Practice positive affirmations and/or meditation. Put good thoughts into your brain and calm yourself. When I am stressed I find it especially helpful to have a guided meditation or affirmations so that I'm not having to "remember" what to do.
Go for a quick walk around the block. This will actually reduce your stress level AND you won't feel like beating yourself up for "falling of the diet wagon"! This doesn't take a lot of time and you don't have to get on special exercise clothes...just get out and move a bit!
Take deep breaths. Breathe from your belly...nice slow breaths in and out, a full cycle should take at least 10 seconds. The breathing is calming and also brings more oxygen into your body (and brain) and oxygen is necessary for metabolizing food efficiently--so by breathing deeply you can actually burn more calories while you are reducing your stress!
Be aware of what is going right in your life. Write it down in a journal or notebook so that you can refer to it and add to it. Every day jot at least 5 things down that went well...this will help train you to look for the good things in the day. Take some time to reflect on these things and appreciate them and be grateful for the good moments, events and people you have surrounding you. I call this my gratitude journal and I feel happy just thinking about it.
Turn off the news! Give yourself permission to NOT watch all the negativity.
Instead, talk with a friend and have a good laugh! Or watch a funny movie or a favorite comedy...one friend of mine loves to watch old Abbott & Costello movies for a lift!
Limit your caffeine and alcohol intake. It is easy to slide into the chemical "lift" or "relax" habit that caffeine and alcohol provide. These actually both add stress to your body and you will be better off not increasing quantities of either of these drugs.
Keep up with your exercise routine. Remember, you don't have to work out for hours...but whatever level you are at, be sure to keep with it. You will feel better about yourself if you do...and it will keep you burning calories, so if you do have a little comfort food you'll be able to handle it better.
Do something you enjoy every day. Even if it is just for 15 minutes. It could be as simple as smelling a flower or watching the sunset or listening to music.
I'd love to hear some of your stress buster ideas too!
Keep hydrated! Seems crazy, but when I get stressed I sometimes forget to drink my water. Then I will get cranky and headachey. That just increases my stress...so the first thing I do when I start to feel peevish is take a BIG glass of water and chug it.
Practice positive affirmations and/or meditation. Put good thoughts into your brain and calm yourself. When I am stressed I find it especially helpful to have a guided meditation or affirmations so that I'm not having to "remember" what to do.
Go for a quick walk around the block. This will actually reduce your stress level AND you won't feel like beating yourself up for "falling of the diet wagon"! This doesn't take a lot of time and you don't have to get on special exercise clothes...just get out and move a bit!
Take deep breaths. Breathe from your belly...nice slow breaths in and out, a full cycle should take at least 10 seconds. The breathing is calming and also brings more oxygen into your body (and brain) and oxygen is necessary for metabolizing food efficiently--so by breathing deeply you can actually burn more calories while you are reducing your stress!
Be aware of what is going right in your life. Write it down in a journal or notebook so that you can refer to it and add to it. Every day jot at least 5 things down that went well...this will help train you to look for the good things in the day. Take some time to reflect on these things and appreciate them and be grateful for the good moments, events and people you have surrounding you. I call this my gratitude journal and I feel happy just thinking about it.
Turn off the news! Give yourself permission to NOT watch all the negativity.
Instead, talk with a friend and have a good laugh! Or watch a funny movie or a favorite comedy...one friend of mine loves to watch old Abbott & Costello movies for a lift!
Limit your caffeine and alcohol intake. It is easy to slide into the chemical "lift" or "relax" habit that caffeine and alcohol provide. These actually both add stress to your body and you will be better off not increasing quantities of either of these drugs.
Keep up with your exercise routine. Remember, you don't have to work out for hours...but whatever level you are at, be sure to keep with it. You will feel better about yourself if you do...and it will keep you burning calories, so if you do have a little comfort food you'll be able to handle it better.
Do something you enjoy every day. Even if it is just for 15 minutes. It could be as simple as smelling a flower or watching the sunset or listening to music.
I'd love to hear some of your stress buster ideas too!
Monday, March 23, 2009
Does This Recession Make My Butt Look Fat?
Not that we didn't have plenty of obesity in this country when the economy was doing better...it is well-known that when the economy goes downhill, our collective weight rises.
Why is that and what can we do about it?
There are two big factors at play that cause recession weight gain.
1. Stress (fear, anxiety...) When we are concerned about losing our jobs, our money, our homes, one thing we can do that is relatively inexpensive is eat.
Our feeling like we do not have control over what is going on around us leads us to take control in other areas...and for many people that means to eat.
Food is a major way in which we were comforted as kids...everyone has a favortie comfort food...mine happens to be ice cream...it is a knee-jerk reaction to reach for the cream when I feel stressed (or sad or a myriad of other emotions.)
2. Costs. Simple carbohydrates are filling and cheap. So we eat lots of breads, pastas, sugary baked goods and potatoes. While these foods are not off our food plan forever, they are higher in sugars and they will actually make you want to eat more of them and other carbohydrates. So in the end (bad pun, I know) it doesn't really save money...especially not if you consider having to buy larger clothes or the affect on your health.
I remember the dreaded "Freshman 15" when I went to college. Especially amongst the girls, it seemed like an epidemic...freshman year everyone seemed to gain at least 15 pounds.
This was for a lot of the same reasons.
When we are uncomfortable in a situation we will eat for emotional reasons rather than what our body needs for health.
So what can we do to insure we don't add pounds during these times? Tomorrow I will share some stress busters that I use on a regular basis!
Why is that and what can we do about it?
There are two big factors at play that cause recession weight gain.
1. Stress (fear, anxiety...) When we are concerned about losing our jobs, our money, our homes, one thing we can do that is relatively inexpensive is eat.
Our feeling like we do not have control over what is going on around us leads us to take control in other areas...and for many people that means to eat.
Food is a major way in which we were comforted as kids...everyone has a favortie comfort food...mine happens to be ice cream...it is a knee-jerk reaction to reach for the cream when I feel stressed (or sad or a myriad of other emotions.)
2. Costs. Simple carbohydrates are filling and cheap. So we eat lots of breads, pastas, sugary baked goods and potatoes. While these foods are not off our food plan forever, they are higher in sugars and they will actually make you want to eat more of them and other carbohydrates. So in the end (bad pun, I know) it doesn't really save money...especially not if you consider having to buy larger clothes or the affect on your health.
I remember the dreaded "Freshman 15" when I went to college. Especially amongst the girls, it seemed like an epidemic...freshman year everyone seemed to gain at least 15 pounds.
This was for a lot of the same reasons.
When we are uncomfortable in a situation we will eat for emotional reasons rather than what our body needs for health.
So what can we do to insure we don't add pounds during these times? Tomorrow I will share some stress busters that I use on a regular basis!
Friday, March 20, 2009
Mindless Eating: Why We Eat More Than We Think
Author Brian Wansink is a Stanford Ph.D. food psychologist and the director of the Cornell University Food and Brand Lab. He has been seen on Oprah and numerous other shows discussing the ways companies and our families influence our eating patterns.
Dr. Wansink has spent a lifetime studying what we don’t notice: the hidden cues that determine how much and why people eat. Being aware of how much we really are consuming is a key facet to successfully losing weight--and keeping it off!
This book, published in 2007, helps us become aware of outside influences that sabotage our efforts and why willpower is not enough.
Some of the questions the book asks include:
Reviews
“[Mindless Eating] does more than just chastise those of us guilty of stuffing our faces. It also examines the effectiveness of such popular diets as South Beach or Atkins, and offers useful tips to consciously eat nutritiously.”—Boston Herald
"Entertaining... Isn't so much a diet book as a how-to on better facilitating the interaction between the feed-me messages of our stomachs and the controls in our heads."—Publishers Weekly
Mindless Eating will change the way you look at food, and it will give you the facts you need to easily make smarter, healthier, more mindful and enjoyable choices wherever you decide to eat--at home, school, work, a restaurant or even a vending machine!
If you want to read Dr. Wansink's blog, click here!
Dr. Wansink has spent a lifetime studying what we don’t notice: the hidden cues that determine how much and why people eat. Being aware of how much we really are consuming is a key facet to successfully losing weight--and keeping it off!
This book, published in 2007, helps us become aware of outside influences that sabotage our efforts and why willpower is not enough.
Some of the questions the book asks include:
- How does packaging influence how much we eat?
- Which movies make us eat faster?
- How does music or the color of the room influence how much we eat?
- How can we recognize the “hidden persuaders” used by restaurants and supermarkets to get us to mindlessly eat?
- What are the real reasons most diets are doomed to fail?
- How can we use the “mindless margin” to lose–instead of gain–ten to twenty pounds in the coming year?
- Does food with a brand name really taste better?
- Do you hate brussels sprouts because your mother did?
- Does the size of your plate determine how hungry you feel?
- How much would you eat if your soup bowl secretly refilled itself?
- What does your favorite comfort food really say about you?
- Why do you overeat so much at healthy restaurants?
Reviews
“[Mindless Eating] does more than just chastise those of us guilty of stuffing our faces. It also examines the effectiveness of such popular diets as South Beach or Atkins, and offers useful tips to consciously eat nutritiously.”—Boston Herald
"Entertaining... Isn't so much a diet book as a how-to on better facilitating the interaction between the feed-me messages of our stomachs and the controls in our heads."—Publishers Weekly
Mindless Eating will change the way you look at food, and it will give you the facts you need to easily make smarter, healthier, more mindful and enjoyable choices wherever you decide to eat--at home, school, work, a restaurant or even a vending machine!
If you want to read Dr. Wansink's blog, click here!
Sunday, December 14, 2008
Oprah's Weight A Familiar Story
I love Oprah...not that I know her personally, but most of us feel like we know her since we have watched her on television and read her magazine for years.
Oprah has had many of the same weight struggles that I have had, with her own variations, of course. I am grateful that my struggles have not been in the eyes of over 2 million people!
I can relate when she says she is embarrassed by her recent weight gain...it does feel embarrassing to have made huge health gains, only to see them slip away. Been there, done that. More than once.
As embarrassing as it may feel, we should all take note that this is a lifetime journey, not a "once done never gotta worry about it again" event.
Sometimes a health issue, like thyroid in Oprah's case, is the cause. Other times an emotional upheaval disrupts our lives and we eat as a protective mechanism. That's what I did when I was going through my divorce.
The best thing we can do is get back on the health wagon as soon as possible. Keeping a positive attitude about it is crucial. Beating ourselves up over our past "failures" doesn't serve us. Let us learn from the experience and move forward.
So for all my friends out there,including my own self and those, like Oprah whom I have not actually met--let us love ourselves as we are, knowing that we are getting healthier and happier every day, and that it is our health rather than a number on the scale or dress size that is the important thing!
Oprah has had many of the same weight struggles that I have had, with her own variations, of course. I am grateful that my struggles have not been in the eyes of over 2 million people!
I can relate when she says she is embarrassed by her recent weight gain...it does feel embarrassing to have made huge health gains, only to see them slip away. Been there, done that. More than once.
As embarrassing as it may feel, we should all take note that this is a lifetime journey, not a "once done never gotta worry about it again" event.
Sometimes a health issue, like thyroid in Oprah's case, is the cause. Other times an emotional upheaval disrupts our lives and we eat as a protective mechanism. That's what I did when I was going through my divorce.
The best thing we can do is get back on the health wagon as soon as possible. Keeping a positive attitude about it is crucial. Beating ourselves up over our past "failures" doesn't serve us. Let us learn from the experience and move forward.
So for all my friends out there,including my own self and those, like Oprah whom I have not actually met--let us love ourselves as we are, knowing that we are getting healthier and happier every day, and that it is our health rather than a number on the scale or dress size that is the important thing!
Subscribe to:
Posts (Atom)
