the longest comment ever...

A friend of mine recently posted about her struggle with food in an effort to support one of her friends struggling with an addiction, and she asked for those reading to help by commenting. Which led to the longest comment I've ever written. Ever. I'm partially embarassed by it, but kind of proud, too, so I want to share it here since it was cathartic to write.

Here is Jamie's post 'Hi, My name is...' and below is my comment:

Isn't it awful that something that can make us feel so good while we're eating it (chocolate chip cookies, doughnuts, ice cream give me instant bliss) can also make us feel so bad afterwards? I don't always feel bad after, sometimes I just don't care (or am really good at repressing negative feelings)... but it's when I'm sabotaging my other *more important* goals is when I feel REGRET. Indulging, whether it's a treat when I'm trying to cut calories, or reading a book instead of doing the work that's waiting for me (like I did this morning), gives us that instant gratification, but what is our true priority? For me, I have to break out of the irrational how-I-feel-in-the-moment and try my hardest to remember the rational decisions and goals that will bring me true and lasting joy, not just momentary and artificial bliss (there's a gospel principle in there). I have had to change my whole mindset- to not use food/reading as a way to escape or avoid feelings or duties, and honestly it is a daily struggle- some days are harder than others, and most days I don't do as well as I wish. I'm so glad you posted about your struggle because I feel like I'm at a turning point right now (again) and support and motivation from friends is extremely helpful- for me I post my successes on facebook and love it when people leave supportive comments.


My goal is to live a healthier lifestyle by exercising and cutting calories to lose weight while making healthy food choices. Here are some things that have helped me...

~ Tracking calories on livestrong.com, and making it my homepage so every time I go online I can quickly update what I've eaten. It gives me a wake-up call to see it add up and the reality of the results.

~ Getting out of the house! I eat far less and am not faced by the temptation to snack when I am kept busy.

~ Keep the crap out of the house. I can't eat ice cream for breakfast, lunch and dinner if it's just not there. I've also stopped buying cereal since that is also something I'll overeat- even the "healthy" kind. And bonus- I save money!

~Exercising in the morning starts my day with the good rational perspective, giving me more energy and motivation to do well. This is definitely the most helpful, because the endorphins naturally cheer me up and I'm not so hard on myself. Sometimes I have to force myself to do it, but I always feel better afterwards. I never feel regret over a workout.

~ Replacing treats with healthier substitutes. My go-to treat is frozen yogurt. Way fewer calories than ice cream, I only get it when I'm out of the house, and only when I have the time. Because it's usually priced by the ounce, I don't get a huge amount.

~ Prayer and scripture study also help me stay focused on what's really important in my life and what I value and want for myself and my family.

I hope this helps! Stay strong and keep at it! Every day is a new chance to meet your goals. I also have a group blog that I've neglected lately called Girls In Shape where I can rant about my struggles and exclaim over my successes. And share useful information, and sometimes just funny stuff. Email me if you'd like to join and post on it! I think I'll copy my comment here and post it there since it's long enough to be an actual post :)

We love you and miss you here in La Mesa!

Heidi

beat holiday bulge!

(article from Livestrong.com)

Become a Healthy Grazer

Severely restricting calories or skipping meals can dampen your mood, increase your appetite and ultimately lead to weight gain.

Eating smaller, balanced meals and snacks at regular intervals throughout the day can enhance your blood sugar and energy level while preventing excessive hunger. This is particularly important when you have a holiday event scheduled in the evening. "If you arrive at the party hungry, disaster awaits," says registered dietitian Lauren Schmitt. If you eat healthy snacks throughout the day, you won't be ravenous when you arrive at a dinner party. Schmitt suggests topping your plate with smaller portions than you're accustomed to, then putting your fork down and assessing your hunger partway through the meal. If you're no longer hungry, stop eating. But what if the food tastes incredible? What if it's the tastiest morsel ever to cross your lips? "Remind yourself that you can always have it again, just not right now," says Schmitt.

Manage Your Stress

Emotional stress can lead to poor food choices, overeating, weight gain and guilt.

Eating for comfort or other emotional reasons rather than hunger is normal and harmless if it happens occasionally. If, however, you are a habitual emotional eater and have weight to lose, the holidays can trigger multiple challenges and result in weight gain, according to Geneen Roth, workshop leader and author of eight books, including "Breaking Free From Emotional Eating." Roth explains that coping with holiday stress with food only provides temporary comfort. If your food cravings increase along with your stress load, seek alternate means of comfort and relief. This may mean going for a walk, practicing yoga, having coffee with a friend, getting weekly massages or taking a warm bubble bath. Whatever your non-food-related sources of comfort and relaxation are, practice them. Consider it a gift to yourself that can help improve your dietary behaviors and prevent you from becoming a Grinch this holiday season.

Run and Play

Active playtime can burn calories, distract you from snack foods and draw you closer to your loved ones.

Staying active throughout the holiday season is crucial. If you find treadmills and sweaty gyms unappealing, fear not. You do not need to "go out and run a marathon to get fit," says Jodi Kealoha, fitness trainer and owner of Jodi K's Luv UrSelf Fitness. "The holidays are a great opportunity to play with children and animals." Walk your dog. Build a snowman. Play hide-and-seek with the wee ones in your family. Kealoha also recommends running your errands -- literally. Wear your sneakers to the mall and grocery store and park far away. Then walk briskly, jog or run to your destination. Making fitness fun can allow you to exercise without feeling as though you're participating in a grueling workout. If you enjoy dancing, dance. If you enjoy hiking, hike. Incorporate a variety of enjoyable activities into your lifestyle for maximum benefits.

Get Your Z's

Healthy sleep habits can prevent excessive hunger, mood swings and lethargy.

Sleep is your body's time to restore itself. Sleeping too little is directly correlated to how much you eat and exercise, according to the National Sleep Foundation. Aim for seven to nine hours of sleep nightly, even during the busy holiday weeks. Your bedroom should be dark and comfortable, and your caffeine intake should not carry on into the evening. Eating a large meal close to bedtime can also disturb your sleep. "If you're unusually hungry at night [after normal food intake], go to sleep," says Kealoha. "Remind yourself that you can always eat more tomorrow."

Practice Gratitude

Focusing on the positives in your life, rather than your waistline, can improve your physical and emotional well-being.

Don't become anxious when you see tables filled with delicious food, and avoid focusing on any dietary restrictions you've set for yourself. Instead, focus your attention on the people around you. Practicing gratitude can be key for weight loss or weight maintenance success, according to Laurie Tossy, professional wellness coach and author of "Refuse to Diet: Weight Loss Success Starts With Your Mind Not Your Mouth." Grateful people can lose weight more successfully, Tossy explains, and they can enjoy their lives a whole lot more. She recommends feeding your soul and mind with grateful thoughts each night before going to sleep and every morning upon waking. A similar principle can be applied to holiday parties. Make a concentrated effort to feel and express gratitude to the host of the party, to your friends and family, and for the healthy foods you can enjoy. Appreciate the simple facts that you are alive, well and included in activities with loved ones. In the end, your own health and the ability to maintain it is that ultimate gift of the season.

Sweating 101

Stay Hydrated When Exercising

(from sparkpeople.com)

Welcome to Sweating 101. Question #1: During one hour of vigorous exercise, how much does the average person sweat?
Answer: One quart! As you can see, exercise saps a lot of water from our bodies.
Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising.
Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like.
Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the water cooler. Do what it takes you keep yourself hydrated.
Even when you are done exercising, you need to keep replenishing your fluid levels. It's recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards.
Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later.
Exercise Extra: Staying properly hydrated helps make your workouts more productive.

pre and post-workout nutrition tips from active.com

I loved this article so I thought I'd share! (Click on the title below to view article at Active.com)

To Eat or Not to Eat Pre-Workout?

By Hana A. Feeney, MS, RD, CSSD

Should you eat before working out? Is it better to exercise on an empty stomach so that you tap into your fat stores and burn them away? What if you have a sensitive stomach? Should it be carbs or protein or both?? So many questions!

The bottom line: When you eat carbohydrate-rich foods before exercise, you will perform better--mentally and physically--during your workout. The question then becomes, what works best for your body?


Sensitive Stomach?

Choose low-fiber and low-fat foods before exercise. Try to eat at least one hour before beginning your workout. Skip the peanut butter and high-fiber dry cereals before your workout. Fat and fiber hold food in the stomach longer and with your sensitive stomach, you want the food that you eat before a workout to be digested and out of your gut when you start exercise. Best low-fat, low-fiber foods:
•Banana

•Low-fat yogurt

•Whole wheat English muffin

Trying to Burn Fat?

While it is true that exercise on an empty stomach allows you to burn fat during exercise, this does not translate to a reduction in body fat. When the body is burning fat for fuel during exercise, it inevitably means that you are working out at a lower intensity. What does that mean? It means that you are burning fewer calories per minute of exercise.
To really blast through fat stores, you need to be in the carbohydrate-burning zone. When your body is using carbohydrate to fuel exercise, it means that you are burning more calories per minute. When carbohydrate isn’t available, your intensity drops, both physically and mentally. Exercise on an empty stomach generally feels much harder. Choose a satisfying meal or snack, but keep the high calorie additions to a minimum if you are trying to lose body fat. Give yourself 30-60 minutes to digest and then hit a high intensity workout. Best lower calorie, carbohydrate-rich foods to blast fat:
•Unsweetened cereal with skim milk and fruit

•Toast with light spread of almond butter and preserves

•Low-fat yogurt-fruit parfait

Protein to Build Muscle?

Eating protein-rich foods before exercise won’t necessarily lead to bigger muscles. Focus your attention on protein-rich chicken, salmon, turkey and Greek yogurt for after your workout when your muscles are more receptive to the powerful muscle-building affects of protein.
Before any workout, you need carbs. Carbohydrate powers exercise, especially high-intensity workouts like weight lifting. You can blow through your glycogen stores (carbohydrate stores) during a heavy lifting workout. When glycogen levels get low, mental and physical energy will drop. When trying to build muscle it’s a good idea to incorporate small amounts protein into every meal and snack, provided that you aren’t sacrificing carbohydrates. Choose pre-workout meals and snacks that provide carbohydrate and a bit of protein for extra calories to build lean mass. Best muscle-building options:

•Hummus with cucumber and tomato slices on whole wheat pita

•Oatmeal with fruit and low-fat chicken sausage

•Baked sweet potato topped with low-fat cottage cheese

Prime your body for exercise by choosing carbohydrate-rich foods for your pre-workout meal. When possible, give yourself at least 30 minutes to digest the food and absorb the nutrients. Experiment with which foods work best for your body.

The Christmas Shopping Interval Workout!

Get your shopping done while getting in shape!

- Where sneakers or other comfortable shoes
- Park in the furthest corner of the mall parking lot
- Take the stairs: avoid escalators and elevators
- Walk fast for at least 2 minutes in between each store you visit
- Make 1 trip to your car for every couple of gifts you buy
- Stay hydrated by bringing a large water bottle
- Bring healthy snacks to eat throughout the day

7 weeks and counting...

Did you know that the new year is just 7 weeks away?!!! So many people say that their New Year's resolution is to lose weight. You (and I mean me too) can lose between 3.5 and 14 pounds before then so we can hit the ground running when that date comes! Losing .5 to 2 pounds a week is safe and realistic so by starting now, we'll have positive habits in place when everyone else is just starting!

NO EXCUSES!!! That's my theme. That, and STAY POSITIVE!!!

Quick Tip: Park in the furthest spot at work, at the grocery store or at the mall. Each step adds up and this small action alone will positively impact your health. And while we're at it, let's see if there is just one little errand we can run this week without the car at all!