Getting Real and Getting Over Emotional Eating!

I was on the local news again this morning to talk about emotional eating, why we do it, and what to do about it. Check it out.

 

 

Advertisements

When Eating Becomes Normal

“Normal” eating really is a challenging issue for most. First of all, I do not like the term “normal” because everyone is so different. With so much variety there is no normal. Being unique and individual opposes the term “normal”.  Yet most want a way to eat. Most are looking for a plan, a way, or a method and often fail to consider their individual needs, desires, and goals. Sticking to a diet denies us from being individual, unique, and special. Eating a meal plan based on what another says or does makes us more like that person, and less like ourselves.

“Normal” earing is a challenge secondly because there is a barrage of healthy eating theories, philosophies,  and practices. For the average person how to eat “healthy” or “normal” is confusing. We wonder if we should eat “clean”, “paleo”, “Atkins”, “weight watchers”, etc.  It is hard to decide which “diet” is best. Each boasts impressive weight loss stories and claims it is evidence based to give the best results. And we all probably know someone telling us to eat a certain way because that is worked best for that person. And everytime we try the “diet” we are left unsatisfied, hungry, and confused.

For most the issue is emotional eating. Anyone can follow a meal plan or a diet, for the most part. These plans become a problem when we feel sad, bored, stresed, overwhelmed,  excited, lonely, angry, or tired. Scientifically we eat to fill psychological needs and no diet can help us plan or manage that. We need to eat according to our individual needs, desires, and wants.

Know it is OK to eat. Eat fun food. Eat healthy food. Eat food with carbs and fat. Eat something that makes you feel good. Eat to feel full. It is important to eat healthy fruits, vegetables, and proteins, but it is also important to eat a treat. Identify how you feel before, during, and after eating certain foods by writing it down, if necessary. This can help you learn which foods satisify, avoid, reward, or derail you. It is normal to eat. If you are curious on what to eat for your body to achieve certain goals, or if you need guidance on how much to eat, consult a professional. Be sure to find someone that is qualified, just because someone is fit or appears healthy does not mean they are qualified to tell you how to eat. Every one is different just like every body is different. Therefore we will all have different nutritional needs. Consult your physician, dietician, and your body to discover what is best for you.

The morale of this story is, eat. Eat well, enjoy food, and fuel your body.

Striving for Ordinary

I believe that every single person on this planet has a great purpose.  I believe that all humans are on Earth to do wonderful things and touch lives.   As humans we have a basic need to connect with others and to develop a healthy self-esteem we need a sense of community and belonging.  According to Abraham Maslow (1954) in order for a person to  reach their full potential and live a fulfilled life, a person must first find love and belonging.  To consider that love and belonging is a more essential human need than self-fulfillment means that as humans our purpose is to connect to others.

Many may struggle with the notion of “serving a purpose” or many may struggle to understand their purpose.  I think this idea seems overwhelming because as a Capitalist society we are programmed to see “purpose” as something large, powerful, and meaningful.  It seems that “purpose” means more money, more success, more fame, and more power.  I know I once believed that.  For years I believed I needed to touch and dramatically change the lives of thousands.  I believed I had to do huge things to serve my purpose.

However we do not need to move mountains, save and impact the lives of thousands, or accomplish fame and fortune to serve a purpose.  We can impact the world simply by being ordinary.  In my early attempts to be “great” and live my purpose I spent a great deal of time and energy thinking globally.  This caused me to neglect the people  immediate world and I lost time doubting myself.  I failed to see how I could impact the lives of my clients, my co-workers, my friends, and my family.  I felt I needed to reach more, do more, and be more to serve my purpose.  Rather than finding fulfillment and joy in my interactions with others, I started to feel burned out and tired.

I do believe that anyone at any time can impact the world and reach to positively change the lives of others.  However when this becomes our focus we fail to see how powerful we are in our everyday lives.  We do not need to be extraordinary to change the world.  Your ordinary self has the power to impact another and change a life.

You impact the lives of people every single day.  How you interact with people has power.  What you say to a person leaves a legacy.  In your small world you have great power.  You can set in motion a positive or a negative experience for others, and ultimately yourself.   Stop doubting your skills.  Stop seeking extraordinary.  You have the potential to do extraordinary things today in your ordinary life.  The extra things you do to better your life or the life of a loved one is what makes your ordinary extraordinary.  As you strive to create love, joy, and positivity in your life and the lives of others around you, you will be able to look back and see your ordinary life has become extraordinary.

Burn Calories All Day with This Leg Workout

Happy Friday y’all! I hope it has been a great one.  What muscle group did you train today?  This morning I trained legs.  It was intense!  I was drenched in sweat because it kept my heart rate up, my breathing rate was increased, and it challenged me. As a result of my workout this morning I have been STARVING all day.  I am generally always hungry (life of being a bikini fitness competitor) but it is more so today.

My metabolism was increased today because this leg workout not only worked out a large muscle group but the high intensity kept my body working hard.  Try this workout below to keep burning calories all day long.

The key is to keep moving.  You want no rest between exercises and little rest between sets. I just rested long enough to catch my breath, motivate myself, and set up for the exercise.

Try a challenging and heavy weight, however do not sacrifice form.  You want the weight challenging enough to make the set difficult but light enough to complete the set safely.  For example I could have squatted heavier but because I wanted to go for higher reps I kept my weight a bit lower.  No need to be a super hero – you will feel like a warrior when you are done, though! My advice – start out lighter, you can always add weight as you go.

Set 1

Lying Leg Extension

Leg Extension

Split Squat (12 reps each leg)

5 sets with 15 reps

Set 2

Barbell Squats (first 2 sets I completed 15 reps) – (I increased weight on barbell every couple of sets – the last set was heaviest and I could get in 10 reps)

Single Leg Hack Squat

Glute Push-Down

5 sets with 12 reps each

Set 3

Stiff Leg Deadlift (I increased weight after 2 sets)

Lying Leg Press – feet high and wide

Lying Leg Press – feet high and narrow

Seated Calf Raises

5 sets with 15 reps each

By the end of this workout you will be hungry and you can be sure your metabolism will have a burst to burn extra calories throughout the day.  Don’t use that as an excuse to overindulge, so be careful with hunger cravings.  Be sure to eat a small meal every couple of hours that includes a protein, a fat, and a carb.  I expect some Delayed Onset Muscle Soreness (DOMS) the next couple of days because this workout gave a great burn!

 

Embrace Your #Selfie

As popularity of social media grows people are becoming more and more exposed. There is little personal information kept private and people quickly post, tag, and respond to proclaim intimate details of their lives. The selfie has evolved to allow people to provide a pictorial account of their life.

The occasional selfie can be cute and fun. Scroll any fitness, health, fashion, and lifestyle social media page and you will find it is full of selfies. Many use selfies to show progress, motivate and encourage others, and help tell the story of a personal journey. These selfies are fun and I think they should be embraced.

There are some that believe the selfie phemonenom has gone too far. Some researchers claim selfies are a sign of narcissism and decreased self-esteem and even suicide. This is a shame and shows how things can go too far. (The problem is not the selfie. Rather the person posting. We must remember there are people that have untreated and unaddressed issues but these are not the majority).

I am an advocate of the selfie. I believe the selfie can be used to promote and encourage self-esteem and a positive self-image. The selfie does not have to become a tainted trend.

I have worked with hundreds of young people. Most with low self-esteem and negative body image. Many of these kiddos withdrew and criticized self because they did not want to sound conceited. They were taught to be humble and respectful. These are very important values that should be taught. However these young people also received the message they should not feel pride or express self praise for accomplishments. Rather our youth are too quick to identify what is wrong with them. They cannot accept a complement and they have an easier time telling you what is wrong with them instead of what is right. It has been socially acceptable to speak poorly of self, identify flaws, and point out failures.

When children and young people criticize self, they are quick to criticize others. Ultimately we now have a problem with bullies. Perhaps limiting self-expressing and not allowing children (and ourselves) to freely express positive attributes in self has created an environment where criticizing self and others is common practice. Rather then groan about selfies. Let’s embrace them.

A selfie can be a practice of self love. I want to see more people show off their self love, strengths, and accomplishments. Let’s celebrate ourself so,we can celebrate each other. The selfie is a platform to encourage self esteem and self pride.

1. Selfies show appreciation for self. Now a days there is too much self depreciation. Let’s turn self depreciation into self-appreciation.
2. A selfie shows pride. More people need to know when they have done well and when they have accomplished something. There is a difference between being prideful and proud. To be proud is OK and when we are proud of accomplishments and hard work it is not being arrogant or selfish to want others to know.
3. A selfie promotes posivity towards one self. This picture is saying “I feel good” and “I look good” or “I have a sense of humor”. It is a good thing to think you look good and to feel good and to be able to laugh at yourself. More people need to embrace these thoughts to increase self love.

Selfies should be embraced not to encourage criticism and narcissism. Rather I want people to embrace their selfie as a way to improve self-esteem and increase self-love. Use your selfie to show off how great you are. Next time you see a selfie, rather then roll your eyes, praise God a person has the esteem to show off to the world. Let’s stop discouraging and start encouraging a healthy love for self. When we can love ourselves more we will love others more!

Which “Diet” Is Right For You

There are various types of diets individuals swear by in the health and fitness industry. Each one claims to help people lose weight, maintain weight, experience satisfaction, and promote health. With all the diets out there it can become overwhelming and confusing to decide which is best to live by.

I want to be clear about something here. I am not a nutrionist, nor am I a dietician. I am an expert in behavior and health, however. This post is not to claim that one diet is better than the other or to report an opinion about each diet. The purpose of this post is to identify a few types of popular diets today and explore the eating behavior associated with each. This post is to help you decide which diet supports how you want to live your life.

Why is eating behavior important to explore?

What you eat will impact your entire being. Eating, it goes without saying, will influence your body composition. What you eat will impact your waist line, your weight, and how your clothes feel. Thats why those in the fitness world often exclaim, “You cannot out train a bad diet”. Food not only impacts your physical body but food also will impact how you behave and interact with others.

Clearly research indicates food can impact mood. Researchers have found the stomach contains a hormone called ghrelin, and ghrelin travels directly to the brain and triggers the feeling of hunger. Researchers at University of Texas found ghrelin was associated with decreased stress and anxiety. THIS hormone reacts in the brain similarly to an antidepressant. What this research suggests is that eating can cure depression.

Think about how you feel after eating a nice healthy salad. The answer to this question could vary. On one hand eating a healthy salad can make someone feel satisfied and healthy. On the the other hand a person may feel bored and neglected after eating a salad. Now think about how you feel after eating a piece of chocolate cake. Again the answer could vary. A person may feel satisfied and relieved to have a craving satisfied, or a person may feel guilty and shame. The feelings associated with eating are related to eating behaviors. People that restrict may feel bored with eating foods, and people that binge may feel guilty for enjoying foods. In this regard diets that require restriction and eliminating foods could be difficult for some people. Not only is restriction difficult for emotional health but food restriction can harm your relational health.

Consider how many events, gatherings, and meetings involve food. Culturally we relate with others, express love, build relationships, and discuss ideas with others over food. Food is comforting. Food is enjoyable. Food is relaxing; so it makes sense why so many social interactions involve eating. Your eating behavior can improve your relationships with others. Eating behavior can also harm relationships when a person feels their diet prevents them from attending social engagements. It is possible a diet can cause increased isolation and withdrawal.

I love eating out and trying different restaurants. It is one of my most favorite things. My husband and I re-connect each weekend over dinner at a restaurant and we fellowship with friends with dinner and drinks. While on prep for my last bikini fitness competition I was not able to eat out for part of my plan. This made meals out with friends and family awkward. Although I was OK with my decision others I joined at restaurants felt uncomfortable as I ate in tupperware. My dad said he felt guilty for eating a big meal in front of me while I ate out of my Tupperware. Our eating behavior is impacted by the eating behaviors of others! Ultimately I started to decline invitations to eat out and the invitations to eat and fellowship with others stopped. Because of my “diet” I missed time with friends and family.

Are you now convinced that food is more than just fuel for your body? Food and our behaviors associated with food influences how we function on a daily basis. It is easy to see why millions struggle with food, either eating too much, eating too little, or uncertainty about what to eat.

So with all the diets that claim to be effective how do you decide which is best for you and your lifestyle?

The Gluten-Free Diet may be necessary for people with specific diseases and food allergies, however many others report restricting gluten in the diet will help shed pounds. Gluten is found in foods with wheat, barley and rye (such as pasta and traditional baked goods). The key for gluten free diet is to eat foods marked as gluten free on the package and to eat whole foods like meat, fruits, and vegetables.
This diet is helpful to keep people from eating processed foods which can contain dangerous chemicals and contain increased amounts of sodium, sugar, and fats. In that regard a Gluten free diet is healthy.
The problem with Gluten free is that packages marked “Gluten free” are still processed and contain increased sugar and fat. These are needed to maintain flavor. Lastly refraining from eating certain foods that may contain gluten does not allow the body to receive necessary and vital nutrients.

A clean eating diet is similar to gluten free. However individuals that claim to eat clean do not eat ANY processed foods. Clean eating involves eating whole foods that have minimal ingredients added. The key with clean eating is to eat the food in the most natural state as possible.
Clearly eating involves eating whole foods like meat, fruits, vegetables, nuts, and legumes. These foods are beneficial for the body and for life. These foods will provide the body with the nutrients necessary to function well.
The problem with clean eating is that many treats, cheats, and indulgences are eliminated. Oreos are not consumed on a clean eating diet.

The Paleo diet is all the rage. Paleo is very similar to clean eating. People on a Paleo diet live like the cavemen do. In other words they eat foods that are either hunted or gathered. Cavemen did not eat processed foods or foods that were cooked. This diet is good for health and the physical body because individuals eat increased lean meat, fruits, and vegetables, and processed foods like sugar, sodium, dairy, and other chemicals are eliminated. Any diet high in lean meats, fruits, and vegetables will benefit health. However this diet can be restrictive as dairy (ice cream, milk, cheese, etc) are eliminated. There are some that say eating increased amount of some meat (red meat) can lead to increased health problems (heart disease, cancer). This diet does not allow people to enjoy some foods for fear of eating food that is “bad”.

Many claim the trick to eat for weight loss is to eat less calories. The idea is to create a calorie deficit by burning more calories a day than one will consume. Honestly this will work, however, it is not necessarily safe and it is not recommended to maintain on this diet. Eventually the body will stop burning fat as calories are restricted. Restricting calories will keep the body from receiving essential nutrients and vitamins and eventually this can cause increased hunger, irritability, agitation, tiredness, and headaches. This diet does encourage an active lifestyle, which is always a benefit. However this diet should not be maintained for long periods of time and it does not teach people how to make healthy lifestyle choices.

Juicing is new trendy diet that many use to shed pounds and detox. Clearly veggies and fruit are good for the body. The body needs the nutrients and minerals in fruits and vegetables. However the body also needs nutrients and minerals in meat, grain, and fats! These foods are not found in juice. Although juicing will promote increased consumption of fruits and vegetables it severely eliminates foods the body needs to function properly. A juicing diet should not be maintaned for any period of time for risk of develop nutritional deficiencies.

Ever heard some say, IIFYM? IIFYM stands for If it Fits Your Macros. You may be asking, “what the heck is a macro?” A macro is a nutrient in food. The three primary macros are protein, carbs, and fat. Food also contains sodium, fiber, sugar, cholesterol, potassium, Vitamins A and C, calcium, and iron. This micronutrients are also an important component of nutrition and are needed for optimal health. IIFYM is often referred to as “flexible” dieting. This diet promotes eating any food you want. It teaches people to let go of the guilt of eating foods because “bad” foods and “good” foods do not exist with flexible dieting. In other words if you want to eat donuts for breakfast, it is OK as long as it fits your macros. Everyone has different macro demands based on body composition and goals. With IIFYM you eat what you want as long as you consume the right number of protein, carbs, and fat each day. This makes eating more fun and relaxed. However it is also obsessive. Flexible dieting requires daily tracking food. Every meal needs to be weighed to the gram or ounce, measured, and calculated. It is a great way to learn about foods and the different composition of food however IIFYM requires being attached and restricted to a food scale and a calculator. Your life can be consumed by numbers and a need to manipulate portions and foods to fit macros. Flexible dieting is not eating oreos, cake, and donuts all day every day. In order for IIFYM to work a person must eat clean, whole foods most of the day.

One of these diets or none of the diets may appeal to you. You may be currently living by one of the diets and can attest to the benefits and show off your progress. Here is the thing about diet. All diets are “bad”. I do not think we should live a life of “diets”. Rather we need to live a life! We need to live a life where we love, experience, enjoy, challenge, learn, and grow. Food should never consume our time, energy, feelings, thoughts, and emotions. The key is to find balance. You will be most benefitted if you eat mostly whole foods, not overindulge or binge, refrain from restricting, and be sure to eat protein, fruits, and vegetables throughout the day. Bottom line, what diet you choose should fit your lifestyle and your goals. It should be one that you can live by every single day for the rest of your life. Finding balance with eating means you eat for health most of the time but know that is OK, acceptable, and appropriate to enjoy foods occasionally. Eating is a behavior and your diet should support your behavior and your lifestyle, not your life and lifestyle support your diet.

You Can Do All Things!

On my forearm I have some beautiful words tattooed – “I can do all things through Christ who strengthens me”.  This comforting statement has profound meaning. It means that because of my Higher Power I can do anything. I can set goals, I can dream, I can live a life of passion, and I can have hope. 

 

Lately this reminder has helped encourage me. As I prepare for my first competition in 3 weeks I am more tired and I am training more. I am sore all over. I am doing more cardio than I prefer and I am hungry. I want to cheat or take it easy. I walk into the gym each day and have difficulty getting motivated. However I get started. And each and every time I push through. I push harder.  I get stronger.  I run faster. I keep going when I want to stop. Not because of myself. But because I have a strength inside me that allows me to do all things. 

We forget our power. We forget the power we have through our Higher Power. We allow our own flawed thinking and skewed perceptions of ourselves to hold us back. A friend stopped me at the gym the other day to compliment me in my progress. I accepted graciously and then proceeded to tell her where I felt I was lacking and cast doubt and skeptism on my progress. She reminded me my perception was not accurate and that what I saw was not what others saw. She related and talked about her own skewed thinking regarding fitness.  For my friend she was feeling tired, overwhelmed, and exhausted. She had personal issues that were impacting her life and her family. This would cause anyone to be more tired, stressed, and vulnerable. Yet she continued to do!  She kept working out, she kept taking care of her family, and she kept doing well at her job. 

The ability to keep going despite adverse circumstances or a desire to dedicate your self to an activity requires strength. I am not an athlete because of genetic or situational factors. I am an athlete because I have a Higher Power that allows me to do all things. Alone I would not be competing, nor would I have the displine or commitment to keep training. But because I believe in a Mighty and stronger Higher Power I know I can compete and I know I can stay focused and consistent. When we become self involved our thinking becomes narrowed and too focused on self. We start to evaluate our weaknesses and remember our failures. We compare ourselves to others. I am not an athlete. I never compete in anything, nor did I want to. I always quit when things get hard. I do not want to be challenged. Honestly if my training were up to me alone, I would have quit. However my inner power keeps me focused and shows me every time I workout that I can. 

I can do all things. I can!  When I remember the Power I have I am stronger. I am braver. I am more confident. You are stronger than you think. You are braver than you think. You can run faster and longer than you think. You can have self-control around food. You can do one more push-up. You can lose weight, find health, and love your body. You can if you remember your Power!  Your Higher Power is with you all day, every day, and it will give you strength, courage, and passion to all things!