Emotional Eating

As you know we often use food as a source of comfort and stress relief. Sometimes we call it emotional eating. The foods that we know as comfort foods are also the foods which are pretty much the absolute worst for us. I mean who says I'm having a rough day I need a carrot, right? It's a beer or a candy bar or homemade Mac & cheese or a pastry or some chocolate!!

When we begin to make a change to our diet we find we have to learn to cope with stress, emotions, and difficult circumstances without running to food. This can be a major roadblock to our success. Life still happens and we have to find other sources of comfort and stress relief. 

Additionally, there is what I call the mourning period. There is basically a death to old way of caring for our bodies and there is a sadness over that at times. Don't let that derail your progress! You've come so far already! 

Here are 5 healthy ideas to help you cope with whatever life throws at you. 

1. GO WORKOUT! Exercise is the best mood altering drug you can get! Ever heard of a "runners high"? It's for real. I never ever feel worse after working out. I always feel ready to take on the world. 

2. CALL A FITNESS FRIEND! That's what we're here for. If your struggling - tell someone! You've seen me do it. I had a horrible day and I wanted a donut so bad. My challengers convinced me that decaf coffee was a much better option. And then I didn't have to regret a rash loss of my sweet point that day.  You know I was only going to feel sluggish and ready for a nap after the sugar rush ran out anyway. 

3. DRINK WATER! When you are used to running to Dunkin's (or the freezer for some Ben & Jerry's or the liquor cabinet) after a long day at work, chug a bottle of water instead and then do number 2, followed by number 1!

4. GET A HOBBY! Keeping busy is so important. And having an outlet - something that's yours alone, will do wonders for your peace of mind and heart. 

5. RUN TO GOD, NOT FOOD! No matter where you stand on the spiritual spectrum it's proven that belief in something bigger than yourself is good for your health. Check out these links for more of that: 

http://m.psychologytoday.com/blog/cant-buy-happiness/201302/why-be-spiritual-five-benefits-spirituality & http://www.johnshopkinshealthalerts.com/alerts/depression_anxiety/Health-Benefits-of-Spirituality_6449-1.html

If you don't know where to start with spirituality, I'd be happy to help. I know an amazing God and if you don't know Him, He's probably not what you think He is! 

Just know that its totally normal and ok to struggle emotionally when you make a diet change. It's ok to want "bad" food when you are having one of "those days." What's not ok is giving into that want. It will get easier and learning to cope differently will soon become second nature. Especially as you start seeing results! Looking in the mirror, seeing the measuring tape go a little tighter, the scale a little lower, the pants a little looser, your energy a little higher, your mood a little better will be all you need to keep you on the right track when those difficult days come. Because they WILL come. There's no doubt. But the NEW you will have NEW ways to cope and then you'll be smiling, sweating, and praying, not eating, drinking, and laying (around) ;)

Smart Snacking

Here’s a list of some healthy snacks I ♥:

Protein bar/shake – Shakeology Chocolate is my #1 favorite snack! When I first started my fit life I had it every afternoon for my sweet treat. If I have to grab a protein bar, I like Clif Builders Chocolate. These are a pretty high in sugar but they are good in a bind, certainly better than a milky way.

Granola: Love Crunch Granola - apple crumble and dark choc w red berries, Udi's granola – cranberry, Our Daily Eats granola - cinnamon & cranberry

*Take note – some of the granola, particularly the love crunch, has sugar high on the ingredients list, however a serving of the Apple Crumble is only 6g of sugar (vs 20g in a Clif Builder's Bar). Always look at the ingredients and nutritional facts when choosing a new packaged food. I stand in the granola aisle comparing for like 10 mins when I want to try something new!

Beef Jerky, turkey jerky, venison jerky

Chips: Utz baked tortilla chips, Food Should Taste Good blue corn chips (BJs), delicious with fresh homemade guacamole/avocado, or fresh salsa

Cheese curls – Pirates Booty, Barbara’s organic original cheese puffs. (These are a "sometimes food", as in like once a month. Theres nothing overly nutritional about these but if you just gotta have cheese curls at the kids party, these are a good option).

Crackers - Triscuit reduced fat

Greek yogurt - 0% fat Plain, with fresh berries or granola

Cheese - sharp cheddar cheese (in 1 or 2 oz portions), Laughing Cow light cheese spread – garlic and herb, sundried tomato and basil

Unsweetened applesauce – you can buy these in snack size portions at the local grocery. Just check the ingredients.

Peanut Butter - I buy the store brand natural version so the only ingredients are dry roasted peanuts and salt.

Plain old raw fruit and veggies

Tips: Eat high carb snacks only occasionally. Fill up daily on protein packed snacks and limit portions by packing serving size ziplocks ahead of time for easy grab and go snacking. Keep lots of fresh fruits and veggies within arms reach so you will grab an apple instead of the chips.  Don’t let the "healthy chips" fool you.  Too much of those will derail your progress just as fast as a chocolate binge. Always remember:

10 Tips to Live Fit on Vacation

Even on Vacation!

1. Plan your menu

If you can plan your eating at all that will help. Sit down when you arrive at your hotel (or even when you are at home planning and packing) and decide what restaurants you want to visit.

2. Count your calories

Use My Fitness Pal to enter your planned meals. You may not be able to eat a lot of natural foods but you can still make healthy choices and then count your calories so you aren’t feeling deprived. If you’re vacationing in the south and you know you just really want that barbeque brisket for dinner instead of a salad or fish, then eat low calorie/high nutrition breakfast, lunch, and snacks.

3. Indulge once a day

Choose one meal in which you will indulge. This means you may have a fattening entrée or a delectable dessert but whatever it is, its just once a day. Plan the rest of your eating around it by entering it ahead of time into My Fitness Pal to make sure your calories and nutrients are on track so you can enjoy that brisket without guilt!

4. Be prepared

Go to the store when you get to your destination and get Greek yogurt, granola, lots of fruits and veggies and other healthy snacks. If you are filling up on those before you go out to eat you wont be as tempted to pig out on the bad stuff. Additionally bring or buy ziplocks to pack yourself portion sized snacks for when you're on the go sightseeing and beaching it.

5. Listen to your body

Listen to your stomach saying "I'm full" and not your taste buds says "mmm this is goooooood"). Eat those naughty meals as slowly as you can. Savor the flavor so that you can hear your body telling you you're full.

6. Keep up with your workouts

Pack your workout videos, hit the fitness room at the hotel, or go for a walk or run outside. Don’t let vacation stop you from getting that exercise high daily! Schedule your workout into your vacation plans. Dad or Grandma can take the kids to the pool and you can press play on the DVD player or get up early and sneak out for a run or tuck the kids in and hit the hotel gym.

7. Drink your water

Keep drinking water all vacation long. I recommend drinking half your body weigh in ounces of water per day.  This should not change when you are on vacation. If anything, up your water and drink and extra glass before meals so you are feeling fuller and don’t over indulge.

8. Take the stairs

Do the little extras that keep you active while you are away. Take the stairs instead of the elevator, carry the suitcases instead of using the trolley, do the walking tour instead of the bus tour, and park far away from the hotel.

9. Keep in touch

Check in with your fitness friends at least every few days to stay motivated and be encouraged.  Knowing that they are still there and that you are in this together makes a huge difference and will help you resist all those vacation temptations.

10. Relax

Most importantly, don't stress too much. Vacation is a time for relaxation and fun.  If you are totally stressed about food and exercise you’ll be less healthy when you come home from your vacation than when you left! Try to follow these steps and then just relax and enjoy!

Food Prep and Storage

This is how I store lettuce for my salads. One thing I strongly dislike is cooking that requires work. Cutting up lettuce daily is too much work for me. I buy a bag of spring mix, a bag of triple hearts, and a head of iceberg. After grocery shopping, I wash and cut about half the iceberg and place in this Tupperware with some of the bag lettuces. I put a paper towel on the bottom and top to absorb excess moisture. Then when it's time to make salads I just pull out the lettuce and grab a handful for each bowl. It just makes it a little easier and cuts down on my prep time. Also keeps my lettuce in pretty good shape for the week.

This is how I pack my snacks. About once a week I bag up 1-2 servings of granola, trail mix, and other healthy snacks, then I put the ziplock bags back in the original container so I know whats what in my snack drawer. I bought a kitchen scale at Aldi's for like $10. I keep it on my counter and weigh my snacks so I'm keeping control on my portions.

The Importance of Stretching

Chalene Johnson's TurboFire workouts always start with an active warming up of the muscles and ends with a cool down and stretch. I usually do an extended 10 minute stretch (TurboFire Stretch 10) after every workout. Stretching increases flexibility and helps to avoid injury.  I always feel better when I stretch. Check out this article from the Mayo Clinic for more on the importance of stretching. 

Time

The Fitness Challenge Group

What is a fitness challenge group?

A fitness challenge group is what changed my life! I never thought I would be a fitness fanatic but thanks to my coach (Jodi Sluti) and her challenge group I will never be the same again!

My fitness challenge group is a Facebook secret group meaning that no one except those I invite can see the group and anything that is posted it in. 

Challengers compete for a prize (and bragging rights;) ) and win points by doing daily and weekly fitness related tasks. Points are logged in a private google spreadsheet accessible only by those in the group. 

I am a Beachbody coach but I do not require my challengers to purchase anything. I recommend Beachbody programs and Shakeology because that's what works for me but I understand that's not going to work for everyone. 

Challengers interact within the FB group sharing their successes, struggles, recipes, workout tips, and anything else that will help each other pursue their fitness goals. 

Group participation varies from active challengers who post daily and always try to earn extra points to those who just do the minimum and log their points weekly. 

Here's a breakdown of how to earn points:

Daily Points (1 point each)

1. Workout

2. Drink half your body weight in ounces of water 

3. Eat 5 servings of fruits/veggies

4. Refrain from sweets

5. Refrain from alcohol

6. Drink Shakeology (bonus point)

Misc. weekly points as listed below that can be earned ONLY once per week:

1. A motivational post on the facebook page (for example – a picture, a quote, a video, etc.) – 2 points

2. Respond to at least 2 posts made by others – 2 points

3. An after workout sweaty picture of yourself – 2 points

4. A picture of a food that was actually MADE by YOU that day (can’t be your Shakeology) – 3 points

5. Post a RECIPE with a PICTURE of a meal made by you that day – 5 points

6. Send me a private message with your measurements or post them to the group, whatever you feel more comfortable doing – 5 points

7. Refer a friend to me – 10 points

8. Post your weekly menu of breakfast, lunch, dinner and snacks…must be done on Sunday or Monday for the week – 10 points

9. Order a DVD program from my website AFTER the challenge begins (http://beachbodycoach.com/Mom2LandJ) – 20 points

Points that can be earned only ONCE during the entire challenge:

1. Become a coach – 30 points

Other misc. points (also not required, but encouraged) – usually 1 point each:

1. Random homework assignments

2. Random challenges (ie – do as many pushups as you can in one minute and post your results to the group, etc.)  

If this sounds like something you would be interested in please e-mail me at buttrfli777@gmail.com. I would love to help you transform your life!