I have just a short little tip that I have been using for many years.
When I put something I think I want to eat in my mouth and it does not taste as good as I thought it would....I SPIT IT OUT!
Yep, why eat it add the calories to my day and not enjoy every bite I take!
Monday, March 28, 2011
Spring Fever
Okay, so it is spring technically but the weather here has not begun to cooperate. Regardless I still find myself with a touch of Spring Fever.
Typically people are ready for a change during the spring. Many start walking outside, making new plans to exercise and change eating habits. What a great way to start new, like the new flower blooming and budding even though it is 30 degrees in the morning!
So what will you do a new this spring?
Whatever it is make sure your goals are written down, is there an app for that? Writing down your goals can make them more real. Write obtainable goals for each change you want to make.
Consider 3 month goals. then weekly goals and even daily goals. Break it down day by day based on your schedule. Most importantly... Write them down.
Enjoy the changes or not that you want to make this spring. I know the weather will get warm eventually.
Typically people are ready for a change during the spring. Many start walking outside, making new plans to exercise and change eating habits. What a great way to start new, like the new flower blooming and budding even though it is 30 degrees in the morning!
So what will you do a new this spring?
Whatever it is make sure your goals are written down, is there an app for that? Writing down your goals can make them more real. Write obtainable goals for each change you want to make.
Consider 3 month goals. then weekly goals and even daily goals. Break it down day by day based on your schedule. Most importantly... Write them down.
Enjoy the changes or not that you want to make this spring. I know the weather will get warm eventually.
Monday, March 21, 2011
Write It Down...Plan It Out
How many days go buy and you feel unsatisfied with the food you consumed that day?
What happens on those days that creates the environment where you eat mindlessly?
How do you feel at the end of those days?
I recommend a few solutions to having a better idea of what you are eating and why you are eating it.
The first one is on the top of the list and the most dreaded...write it down. Purchase a small note book that you can carry and keep for your eyes only. Then every bit of food that goes into your mouth put it in the book.
Also in that book add a column for how you feel when you are eating.
A =anxious, M = mad, AN = annoyed, T = tired, B= bothered, you get the idea.
Then after a few weeks of keeping track of your mood and your food see if there is a pattern. What can you do to change that pattern? Pack snacks? Plan ahead for your meals? Remove yourself from the situation that caused the moody eating? Think about what you can change to have a better feeling and outcome at the end of the day.
What happens on those days that creates the environment where you eat mindlessly?
How do you feel at the end of those days?
I recommend a few solutions to having a better idea of what you are eating and why you are eating it.
The first one is on the top of the list and the most dreaded...write it down. Purchase a small note book that you can carry and keep for your eyes only. Then every bit of food that goes into your mouth put it in the book.
Also in that book add a column for how you feel when you are eating.
A =anxious, M = mad, AN = annoyed, T = tired, B= bothered, you get the idea.
Then after a few weeks of keeping track of your mood and your food see if there is a pattern. What can you do to change that pattern? Pack snacks? Plan ahead for your meals? Remove yourself from the situation that caused the moody eating? Think about what you can change to have a better feeling and outcome at the end of the day.
Monday, March 14, 2011
Mindfulness - What Is It and What Can It Do For Me.
Mindfulness is referred to paying attention to the present moment. Having a profound respect for the present moment.
Behaviors can't be changed without being present, being aware of the moment. With increased awareness you are more likely to make better decisions.
For example: Have you ever sat down with a bag of chips in front of the TV, only to look down and realize you have finished the entire bag. This is mindless eating, you were not paying attention to the moment.
Coming home from a hard day at work and feeling tired and hungry. Sitting with the kids doing homework after school any stressful situation that may prompt you to dive into a bag of chips or eat unconscious.
My suggestion: Become aware of the moment: Sit in your car for a few minutes do the physical act of rubbing your stomach. What are you thinking about? What are you feeling? Is it hunger or some other type of need? Sitting with your children, do a physical act to increase your body's awareness.
This will help put you in the present and may help make more mindful decisions.
Behaviors can't be changed without being present, being aware of the moment. With increased awareness you are more likely to make better decisions.
For example: Have you ever sat down with a bag of chips in front of the TV, only to look down and realize you have finished the entire bag. This is mindless eating, you were not paying attention to the moment.
Coming home from a hard day at work and feeling tired and hungry. Sitting with the kids doing homework after school any stressful situation that may prompt you to dive into a bag of chips or eat unconscious.
My suggestion: Become aware of the moment: Sit in your car for a few minutes do the physical act of rubbing your stomach. What are you thinking about? What are you feeling? Is it hunger or some other type of need? Sitting with your children, do a physical act to increase your body's awareness.
This will help put you in the present and may help make more mindful decisions.
Tuesday, March 8, 2011
New Heart Rate Recommendations for Women
This was stated in the January IDEA Fitness Journal:
According to researchers, the popular formula of 220-Age= HR max may produce numbers too high for optimal female physical health. After studying how HR response to exercise stress testing was associated with age and death rates among 5,437 asymptomatic women over about 16 years, scientists settled on a new calculation:
206-(Age x 0.88) = HR max
So where did the original formula come from? "The definition of normal HR response to exercise stress testing in women is poorly understood, given that most studies describing a normative response were predominately based on male data".
So if you are a woman of 50 years old your HR max would be 162. This is definitely something to think about.
According to researchers, the popular formula of 220-Age= HR max may produce numbers too high for optimal female physical health. After studying how HR response to exercise stress testing was associated with age and death rates among 5,437 asymptomatic women over about 16 years, scientists settled on a new calculation:
206-(Age x 0.88) = HR max
So where did the original formula come from? "The definition of normal HR response to exercise stress testing in women is poorly understood, given that most studies describing a normative response were predominately based on male data".
So if you are a woman of 50 years old your HR max would be 162. This is definitely something to think about.
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