From Denise Austin:
Simple Steps
Conquer Emotional Eating Now and Forever!
Are you an emotional eater? Almost all of us are, at least sometimes (including me!). Emotional eating means turning to food to resolve emotional issues. It means we eat when we feel a certain way — happy, sad, anxious, excited — rather than just when we're hungry. And the foods we turn to are usually comfort foods, foods typically high in calories and fat that don't provide too many nutrients, like ice cream, cookies, and chips.
Emotional eating is nothing to be embarrassed about, but if you allow yourself to eat emotionally on a regular basis, it can be harder to follow a healthy diet and maintain a healthy weight. And I know that's not what you want. So I'm here to help!
The solution to your emotional eating troubles is also your challenge for the coming week! You can control emotional eating. You just need another outlet for your emotions so you don't continue to use food to calm down or help yourself feel better. And one of the best ways to do this is by keeping a journal! Writing down what's going on in your life and the challenges you are struggling with provides that emotional release you're seeking, so you don't need food for comfort. Take some time to think about exactly you're feeling, and choose the right words, so they truly represent your emotions. You can put them down on paper or on your computer — your choice. Members can also log onto the site and use their online journals for this.
Write at least one journal entry in the next seven days, and then every week from now on — but more is always better! You'll come to love writing in your journal and see it as a secret friend. I know I do!
Currently loosely using the Flat Belly Diet plan. A healthy way of eating for LIFE!
Thursday, October 30, 2008
Wednesday, October 29, 2008
Healthy Snacking
From Denise Austin today:
Eat Right!
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthy!
* Cut up veggies with hummus
* Sliced fruit with nonfat Greek yogurt
* A few almonds or walnuts
* Low-fat cottage cheese
* Air-popped popcorn
* Hard-boiled eggs
* String cheese
* Baked tortilla chips with salsa
* Homemade smoothies or fruit shakes
Try a few of these snacks this week, and a few more next week. Constantly switch things up so that you don't get bored — and you'll be all set to handle your next snack attack!
Eat Right!
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthy!
* Cut up veggies with hummus
* Sliced fruit with nonfat Greek yogurt
* A few almonds or walnuts
* Low-fat cottage cheese
* Air-popped popcorn
* Hard-boiled eggs
* String cheese
* Baked tortilla chips with salsa
* Homemade smoothies or fruit shakes
Try a few of these snacks this week, and a few more next week. Constantly switch things up so that you don't get bored — and you'll be all set to handle your next snack attack!
Check in
I refused to check in yesterday with a SEVEN pound gain from last week. Ugh! Today, it's only a 1.4lb gain. Much better. Not sure what was causing that severe bloating/gain but it annoys me. Last night we went to dance and did the Hustle. Definitely uses different muscles than the other dances and it has a pretty quick rhythm. Not my favorite dance. Gotta get my workout in now and shower so I can go to the chiropractor. We had fun at the Stanley Hotel last weekend. Photos are on my family blog.
Friday, October 24, 2008
Weight loss - 193.4
Today's weight is 193.4, I lost 3.4lbs from yesterday to this morning. It wasn't a good way to do it, though. Had a severe migraine yesterday with nausea and vomiting. I asked my hubby to call the urgent care clinic to see if I could get some more phenergan, the bottle I had was prescribed in January of 2006! They of course wanted me to come in, so we got an appt for 9:20. They gave me a shot of Imitrex, but it didn't really work. The doctor asked if I wanted them to give me IV meds, or send me home with vicodin and phenergan. I really just wanted to go home and sleep, so I opted for that. I had some soup and crackers when I got home and everything stayed down OK.
Feeling much better today, just a little weak. Need to go pack for our trip to Estes Park this weekend! I've been procrastinating.
Feeling much better today, just a little weak. Need to go pack for our trip to Estes Park this weekend! I've been procrastinating.
Tuesday, October 21, 2008
Words of Wisdom from Denise
From Denise Austin
A Great Workout Deserves a Great Snack!
If you're like me, you sometimes need a little energy booster before or after you work out. After all, exercise is hard work!
When you're grabbing a snack before or after your workout, remember to pick something that's healthy! You don't want to replace all the calories you're either going to burn or have just burned! Some options are veggies, fruit, part-skim cheese sticks, low-fat cottage cheese or yogurt, a piece of toast or a small bagel, some whole-grain breakfast cereal, and a piece of pita with hummus or bean dip. These are all smart, low-calorie ways to replenish your energy.
Remember to stay hydrated, too! Water is always the best choice, so drink plenty before and after you work out. If you need something with a little more substance to keep you going, try a glass of skim milk! It has the nutrients you need, but it doesn't have all the sugar you'll find in those fluorescent-colored energy drinks. Now, that's the way to hydrate!
A Great Workout Deserves a Great Snack!
If you're like me, you sometimes need a little energy booster before or after you work out. After all, exercise is hard work!
When you're grabbing a snack before or after your workout, remember to pick something that's healthy! You don't want to replace all the calories you're either going to burn or have just burned! Some options are veggies, fruit, part-skim cheese sticks, low-fat cottage cheese or yogurt, a piece of toast or a small bagel, some whole-grain breakfast cereal, and a piece of pita with hummus or bean dip. These are all smart, low-calorie ways to replenish your energy.
Remember to stay hydrated, too! Water is always the best choice, so drink plenty before and after you work out. If you need something with a little more substance to keep you going, try a glass of skim milk! It has the nutrients you need, but it doesn't have all the sugar you'll find in those fluorescent-colored energy drinks. Now, that's the way to hydrate!
Still here
Aggravated with my body lately. I'm slowly getting back into the healthy habits of cardio and weight-lifting. We were going to go to dance tonight, but hubby had a rough day at the doctor getting nerve induction done. Figured he would need the day off. This weekend we are going to The Stanley Hotel for The Shining Ball. Should be fun!
Friday, October 3, 2008
Reduce your fat intake!
From Denise Austin today:
Reduce Your Fat Intake!
Trans fats are man-made fats that are just as bad (if not worse) for your heart than animal fats. Learning to spot — and avoid — foods that contain trans fats is easy if you stick to the following tips from Harvard Women's Health Watch:
* Read labels! Avoid foods with shortening, hydrogenated oil, or partially hydrogenated oil listed in the first few ingredients — they're packed with trans fats!
* Sauté smart! Use canola or olive oil instead of vegetable oil. Remember, fried food labeled "cholesterol free" or "cooked in vegetable oil" can still be loaded with trans fats.
* Go homemade! Packaged breads, soups, cereals, dips, salad dressings, and frozen entrees usually contain hidden trans fats — foods made from scratch don't!
* Figure the fats! Calculate the percentage of trans fats by adding the polyunsaturated and monounsaturated fat to the saturated fat and then subtracting that total from the product's total fat.
* Spread easy! Soft (or tub) margarine has less trans fats than sticks. Look for spreads labeled "trans-fat-free." Instead of margarine, use olive oil on breads and veggies.
Reduce Your Fat Intake!
Trans fats are man-made fats that are just as bad (if not worse) for your heart than animal fats. Learning to spot — and avoid — foods that contain trans fats is easy if you stick to the following tips from Harvard Women's Health Watch:
* Read labels! Avoid foods with shortening, hydrogenated oil, or partially hydrogenated oil listed in the first few ingredients — they're packed with trans fats!
* Sauté smart! Use canola or olive oil instead of vegetable oil. Remember, fried food labeled "cholesterol free" or "cooked in vegetable oil" can still be loaded with trans fats.
* Go homemade! Packaged breads, soups, cereals, dips, salad dressings, and frozen entrees usually contain hidden trans fats — foods made from scratch don't!
* Figure the fats! Calculate the percentage of trans fats by adding the polyunsaturated and monounsaturated fat to the saturated fat and then subtracting that total from the product's total fat.
* Spread easy! Soft (or tub) margarine has less trans fats than sticks. Look for spreads labeled "trans-fat-free." Instead of margarine, use olive oil on breads and veggies.
Subscribe to:
Posts (Atom)