I love to eat! Food is yummy! It is flavor, it is texture, it is probably something I do as much out of habit and schedule as I do out of actually being hungry! I am fortunately able to consume a fair bit due to my height and my fitness level, but every calorie still counts! There are many foods I no longer stock in my house as my will power is not always high. Tortilla chips...I'm not sure why I love them...salt and texture are probably a big part of it. Cookies- more the soft chocolate chip ones then the crunchy ones I get for the kids. Desserts like cake, most any kind...I don't make them unless it is a birthday as why put the temptation in front of myself! If I am out and they are offered that is great, I will partake...I don't deprive myself, I just stay away from temptation as much as possible. I was just away on vacation with family and I over indulged...a lot! Wine, desserts, nuts, you name it, I said yes to it! It is a mind set that is not good. Self control over what you eat is very important, no matter what your fitness level. Again, not deprivation, but feeding frenzies are best left for the sharks! Check out this great article from the Beachbody site Steve Edwards.
Another Reason Not to Overeat
Overeating is bad for many obvious reasons, but one you probably don't know is that it can also cause a decrease in the amount of fat that is released during exercise. It has to do with a hormone called adenosine. Adenosine's function is to tell the cells to hold onto the stored fat. Another hormone, adrenaline, which is released during exercise, tells the cells to release fat. However, eating too much decreases the ability of the cells to ignore adenosine while exercising. Thus, the fat stays in the cells and less reduction occurs.
I love having support to help me make better eating decisions, along with keeping me exercising. If you are looking for some accountability, give me a shout. You can sign up at www.beachbodycoach.com/nicolabx. Choose the free option or choose the club membership to give you some great benefits like nutrition and meal planning!
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts
Saturday, June 26, 2010
Thursday, May 13, 2010
What is your relationship with food?
We all have a different relationship with food!
Some people think of it as basic nourishment, can make healthy choices with appropriate portions and all is good. Those people are few and far between!
Most of us have access to fast food, convenience packaging, have been brought up with it, have used it on a daily basis and are addicted to it! High Fructose Corn Syrup, Trans Fats, Saturated Fats, Deep Fried, French Fries, Potato Chips, Creamy dressing, Sugar...these are ingredients that make me cringe a little bit now!
I have adjusted my lifestyle to looking at ingredient lists, looking at how things are cooked and making wise choices to help me stay healthy! I just had 1 egg and 3 eggs whites scrambled in a whole wheat tortilla with 1/4 of an avocado and some green salsa for lunch, followed by 2 sticks of celery. I was having a sweet craving so I had a fat free sugar free yoplait yogurt to finish off! Not a small lunch, but I am satisfied and it was all good for me. To make this possible I had the fixings in my house that I just needed to pull out of my fridge! I don't buy the foods that I have no impulse control over anymore! Yes, I have kids, they don't need the junk either! I buy cookies sometimes, but never my favorite! I bought them dinner on the way to the gym last night (they were going to childcare while I taught a class), they love a hamburger and fries, but last night we did Subway on wholewheat bread with ham, cheese, lettuce, tomatoes and some mayo! On the way home they told me that was the best sandwich ever! I don't think they ever raved about their hamburger on the way home before...just the toy that came with it!
How about when you go out to dinner, or you are at a wedding with a buffet! Do you have to try everything, do you have to try one of each dessert at holiday time? Stop for a minute and ask yourself why? Are you never going to see that food again? Are you going to lose something if you don't have some? Yes, food is yummy, yes the chocolate cheesecake is delectable and feels good in your mouth...but is it really worth it? You need to change your relationship with food if you want to make changes in your health! You need to make some sacrifices at times! Maybe an occasional splurge, but balance it! Decrease your calories the rest of the day (or week), add extra exercise. What difference does a pound or two make over the holidays make you say at the time...but how about that swimsuit you want to wear this summer? Do those pounds make a difference now?
It isn't just about how we look though, it is our health! We should all sit down and talk with an overweight senior citizen and find out how difficult it is to get up and down, how many medications they are on, what their life expectancy is? It isn't about sacrificing fun, it is just about making some better choices! Don't tell me buying healthy food is too expensive when you eat out 4 times a week. Veggies seem healthy when you throw half of them out because you didn't get a chance to eat them!!! So eat them before they get rotten! Eat at home, cook your food a healthy way and know what you are putting in your body! If you plan ahead, prep your food in advance, it doesn't take too long to make a meal! Focus, plan, schedule, make it work, but help yourself...only you can!
Wow, apparently I have some passion about this ;) I overeat at times, especially holiday treats, but I am teaching myself too, I am working through this too! Join me and lets help ourselves be healthy senior citizens!!! I look forward to spending the money I don't need to spend on medications to have some fun :)
Sign up on my Beachbody site to help keep yourself accountable! www.beachbodycoach.com/nicolabx
Some people think of it as basic nourishment, can make healthy choices with appropriate portions and all is good. Those people are few and far between!
Most of us have access to fast food, convenience packaging, have been brought up with it, have used it on a daily basis and are addicted to it! High Fructose Corn Syrup, Trans Fats, Saturated Fats, Deep Fried, French Fries, Potato Chips, Creamy dressing, Sugar...these are ingredients that make me cringe a little bit now!
I have adjusted my lifestyle to looking at ingredient lists, looking at how things are cooked and making wise choices to help me stay healthy! I just had 1 egg and 3 eggs whites scrambled in a whole wheat tortilla with 1/4 of an avocado and some green salsa for lunch, followed by 2 sticks of celery. I was having a sweet craving so I had a fat free sugar free yoplait yogurt to finish off! Not a small lunch, but I am satisfied and it was all good for me. To make this possible I had the fixings in my house that I just needed to pull out of my fridge! I don't buy the foods that I have no impulse control over anymore! Yes, I have kids, they don't need the junk either! I buy cookies sometimes, but never my favorite! I bought them dinner on the way to the gym last night (they were going to childcare while I taught a class), they love a hamburger and fries, but last night we did Subway on wholewheat bread with ham, cheese, lettuce, tomatoes and some mayo! On the way home they told me that was the best sandwich ever! I don't think they ever raved about their hamburger on the way home before...just the toy that came with it!
How about when you go out to dinner, or you are at a wedding with a buffet! Do you have to try everything, do you have to try one of each dessert at holiday time? Stop for a minute and ask yourself why? Are you never going to see that food again? Are you going to lose something if you don't have some? Yes, food is yummy, yes the chocolate cheesecake is delectable and feels good in your mouth...but is it really worth it? You need to change your relationship with food if you want to make changes in your health! You need to make some sacrifices at times! Maybe an occasional splurge, but balance it! Decrease your calories the rest of the day (or week), add extra exercise. What difference does a pound or two make over the holidays make you say at the time...but how about that swimsuit you want to wear this summer? Do those pounds make a difference now?
It isn't just about how we look though, it is our health! We should all sit down and talk with an overweight senior citizen and find out how difficult it is to get up and down, how many medications they are on, what their life expectancy is? It isn't about sacrificing fun, it is just about making some better choices! Don't tell me buying healthy food is too expensive when you eat out 4 times a week. Veggies seem healthy when you throw half of them out because you didn't get a chance to eat them!!! So eat them before they get rotten! Eat at home, cook your food a healthy way and know what you are putting in your body! If you plan ahead, prep your food in advance, it doesn't take too long to make a meal! Focus, plan, schedule, make it work, but help yourself...only you can!
Wow, apparently I have some passion about this ;) I overeat at times, especially holiday treats, but I am teaching myself too, I am working through this too! Join me and lets help ourselves be healthy senior citizens!!! I look forward to spending the money I don't need to spend on medications to have some fun :)
Sign up on my Beachbody site to help keep yourself accountable! www.beachbodycoach.com/nicolabx
Monday, November 16, 2009
Why aren't you seeing any results?
I know why I'm not seeing instant results...it would be my love affair with food! I have a nice balance right now of hard exercise and healthy eating...but ice cream, red wine and chocolate are never too far away!!! In one sense it is OK. My weight is stable, my clothes fit and I feel good...BUT I would still like to tone out my mid section and lose a little of my lower booty so my new pants aren't quite as snug. It is time to cut out back on my treats until I reach some goals I think...then I can add them back in moderation!
Now why aren't YOU seeing results?
How is your food intake? Is there a time of day when your resistence is low? Are you eating three solid meals a day or cutting back so much that you are STARVING by the end of the day and end up eating enough for 4 people? Experts are recommending we eat 5-6 times a day to keep our metabolism active at all times. 3 meals and 2-3 snacks. The hard part about that is cutting back on each meal a bit so our calorie intake stays the same when we add in the snacks. and DON'T FORGET BREAKFAST!!!
Are you drinking enough water? Water gets everything moving in our body, it helps us feel fuller, and it is so much better for you than soda, diet soda, juice, coffee...carry a bottle with you all day long!
Are you really exercising? Unless you have an injury, are just starting on your exercise journey or are cooling down, there is no reason to be walking on the treadmill and watching TV! If you want to lose you need to MOVE! Running, pushing hard on the elliptical, riding a bike with high resistance...there are lots of ways to do it. In order to make it fun though you really need to mix it up. Have you tried any classes at the gym? TurboKick would be my favorite cardio-works the core, great music, fun moves...but spinning is another great one for cardio. A PUMP class for weight lifting. A cross training class with weights and cardio is awesome...keep the heart rate up to get even more fat burning going on and you don't usually lift as long for each set so you can go HEAVY!!! When you work though you need to work HARD! Work up a sweat, go so hard you are panting...if you start getting light headed slow down, but kick it up again when you can. Your muscles are supposed to burn when you are lifting, just work through it and you will be rewarded with stronger muscles.--You will quickly learn the difference between a muscle burn and PAIN! Pain is bad...stop what you are doing and make sure your form is correct and ask for help!
Ask yourself these questions when you feel the need to rest---Am I about to pass out? Have I seen anyone else pass out who is doing the same exercise as me? Can I keep going a little bit longer? The answers are probably No, No and Yes!!!!!
The harder you work out in the time you have the more results you will see....I promise you! As long as you don't have two bowls of ice cream for dessert to celebrate of course ;)
Now why aren't YOU seeing results?
How is your food intake? Is there a time of day when your resistence is low? Are you eating three solid meals a day or cutting back so much that you are STARVING by the end of the day and end up eating enough for 4 people? Experts are recommending we eat 5-6 times a day to keep our metabolism active at all times. 3 meals and 2-3 snacks. The hard part about that is cutting back on each meal a bit so our calorie intake stays the same when we add in the snacks. and DON'T FORGET BREAKFAST!!!
Are you drinking enough water? Water gets everything moving in our body, it helps us feel fuller, and it is so much better for you than soda, diet soda, juice, coffee...carry a bottle with you all day long!
Are you really exercising? Unless you have an injury, are just starting on your exercise journey or are cooling down, there is no reason to be walking on the treadmill and watching TV! If you want to lose you need to MOVE! Running, pushing hard on the elliptical, riding a bike with high resistance...there are lots of ways to do it. In order to make it fun though you really need to mix it up. Have you tried any classes at the gym? TurboKick would be my favorite cardio-works the core, great music, fun moves...but spinning is another great one for cardio. A PUMP class for weight lifting. A cross training class with weights and cardio is awesome...keep the heart rate up to get even more fat burning going on and you don't usually lift as long for each set so you can go HEAVY!!! When you work though you need to work HARD! Work up a sweat, go so hard you are panting...if you start getting light headed slow down, but kick it up again when you can. Your muscles are supposed to burn when you are lifting, just work through it and you will be rewarded with stronger muscles.--You will quickly learn the difference between a muscle burn and PAIN! Pain is bad...stop what you are doing and make sure your form is correct and ask for help!
Ask yourself these questions when you feel the need to rest---Am I about to pass out? Have I seen anyone else pass out who is doing the same exercise as me? Can I keep going a little bit longer? The answers are probably No, No and Yes!!!!!
The harder you work out in the time you have the more results you will see....I promise you! As long as you don't have two bowls of ice cream for dessert to celebrate of course ;)
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