6 Tips to Combat Mindless Eating

Mindless Monday….

I had to take a picture of the situation I found myself in last night. I was all excited about getting Dr. Fung’s book The Obesity Code and was settling in to begin reading it. I wanted a sweet snack and was about 3 bites in when I realized that I was my own worst enemy!

Ughhhhh! I looked into what was left in the container, freezer burn and all and thought, you cannot eat bad ice cream while reading about why you are struggling with your weight! Especially when it is a flavor that you are not crazy about.

OK, you shouldn’t eat good ice cream either while reading this book but this was such a perfect example of mindless eating.  I have worked to eliminate added sugars in my diet and this just creeped in.  I told myself not to do it and then talked myself into 5 spoonfuls.  It is such a mind game.

I put the ice cream container away and reminded myself about how I eliminated added sugars to begin with.  Food is the fuel my body needs and I work to ensure that I am eating healthy and nutritious foods the majority of the time.  

Here are 6 tips to combat mindless eating:

  • Don’t buy it to begin with.
  • Buy ice cream flavors that I don’t like so that my husband and kids don’t get mad at me.
  • Hide it.
  • Throw it out when it gets freezer burn.
  • Read nutritional labels to look for hidden sugars.
  • Be intentional and serve an exact serving or portion of a serving so that I don’t eat the whole thing in one sitting.

Being intentional with our foods and remembering that they are a fuel should help keep us on course.  

Are You Apple or Pear Shaped?

where does your body store fat?

 

Are you apple or pear shaped? The way your body stores fat can increase your risk for heart disease.  Did you know that your body shape can be a risk factor for heart disease?

 

Are you shaped like an apple or a pear?

 

If you tend to carry your excess weight in your central or belly area, then you are apple shaped. If you tend to carry your excess weight in your hips, thighs and bottom, then you are pear shaped.

 

Why is this important?

 

Women who are apple shaped are more at risk for metabolic syndrome. This may put you at risk for heart disease, high cholesterol levels, diabetes and irregular periods.

The simplest way to assess this is to look in the mirror. Most of us can identify with a shape very quickly; I am a pear.

Scientifically there are two ways:

  • Measure your waist at the narrowest point. If it is greater than 35 inches, then you are at increased risk.
  • Measure your waist at the narrowest point and your hips at the widest point. Divide the waist measurement by the hip measurement. If the value is greater than 0.8, then you are considered an apple.

So your heart health assessment for today is this:

Determine your body shape and tell us what your body shape is.

 

Set Health Goals That Match Your Why

Monday Motivation

I worked with someone who sent me this list of goals:

  • Smoke less
  • Drink less
  • Have less fun

I love this!  In theory, these are great goals.  I wasn’t sure about the ‘have less fun’ goal but she explained that when she goes out to bars and ‘has fun’, she drinks too much which then gives her the urge to smoke.  She feels that she can go to other locations if she wants to be social without feeling like she has to drink.  

Why do you feel the need to set health goals? You must ask yourself why something is important to you. Set health goals that match your why so that they remain a priority to you.

So the first thing we did was to change the order of her goals.  She feels that she is a social drinker and smoker.  She knows that these are not good for her health and she was ready to make a plan for herself.  The first thing we did was to change the order of her goals since they are all related.

Have less fun > Drink less > Smoke less

When we are looking at health goals, you are more likely to succeed when you can answer ‘what is your why?’  Make them personal!  The 7 Levels Deep approach comes from Dean Graziosi’s Millionaire Success Habits and is used to keep fine tuning why you are setting out to make a goal and why it is important to you.  Here is an example of this using her goals:

    • What do you want to do?  I want to go out to bars less.
    • Why is that important to you?  So I can drink less.
    • Why is that important to you?  So I can smoke less.
    • Why is that important to you?  It isn’t healthy.
    • Why is that important to you?  I have asthma.
    • Why is that important to you?  It makes me cough too much.
    • Why is that important to you?  Coughing makes me pee on myself.

All kidding aside, this is just another approach to help you make goals that you can reach.  There are many tools available to help you write out your thoughts and to give you guidance on how to make them happen.  The most important thing is that you are thinking about what is important to you.  

Think about it, write it down and then make an action plan.   

 

Self Care Should Be High On Your Priority List

Self Care is where you focus on your own physical and mental health. Self care should be high on your priority list.  How do you do this? How do you know what guidelines to follow? Do the generic guidelines that you read about apply to women your age?
 

The Well-Woman Chart by the Women’s Preventative Screening Initiatives guidelines are used as a baseline. They can be found at the website where you can download the document or use the interactive tool.

 
All of the scientific references are available for your review or you can search by your age group and it will tell you what preventative health screenings you need to discuss with your healthcare clinician.
 
You, and only you, are responsible for your health status. This pandemic has shown us how important it is for each of us to work on ourselves. Whether you are 18 or 70, there are things you can focus on.
 
If you are overweight, you only have to lose 5% of your body weight to begin seeing improvements in your blood pressure or levels of glucose in your blood.
 
Keeping your lungs healthy right now is probably the most important thing you can do and this is something you can address quickly. If you are using tobacco or vaping products, you need to seek help as soon as you can.
 
You will not see major changes happen overnight. Change is very hard and it is harder when you don’t have in-person access to your support network. Trying to motivate yourself is tough but you need to commit to making this a priority if you have not committed to this yet.
 
Take a few minutes and download the document. You can also find it in our Resources page.  Review the information and we will begin reviewing the topics again in the new year.
 
Have a great week

The Importance of Scheduling ‘Me’ Time

There are 3 topics that we strive to discuss in this forum; ‘me’ time, self care and self reliance. For the next 3 Mondays, I will be providing a brief overview on each of these topics and why I think they are the 3 topics hat we need to focus on. 

‘Me’ Time

All of us need a few minutes each day to focus on ourselves.  The importance of scheduling  ‘me’ time cannot be overstressed.  By unplugging from others or your work, you allow your mind to take a break.  This allows you to reset.  According to Happify Daily, women have 25 hours of leisure time each week while men have 28 hours.  Using snippets of time to focus on yourself will improve your relationships, make you more productive and can set a great example for those around you, especially children.

The amount of time is not as important as what you do for that time.  I use a 30 minute time period but this is a random number I picked out because I like to exercise or walk for a minimum of 30 minutes each day and this is my main form of ‘me’ time. Walking outdoors is a huge stress reliever for me. This also allows me to take pictures of my favorite animals or views.

You get to pick out what you want to do and for how long. You may be in a season of life where you have a newborn (or two) and there never seems to be time for anything else. You may be caring for an elderly parent or family member and it may seem that you do not have a minute for yourself. You may be the caregiver of an adult child with special needs who needs your undivided attention. You could be single and responsible only for yourself.  You may be in charge of a household with a partner and children or young adults under your roof.

Your situation is your situation. I am going to challenge you to change your words from ‘I don’t have time for me’ to ‘How can I find time for me?’ The only person limiting this is YOU!

The first place to find time is to quit reading this post and pick out a different activity! Replacing your screen time on social media is the easiest place to find time.  Analyzing your leisure time to identify blocks of time is the next thing.  You can use our Activity Journal
to help you keep track of your activities over the course of the week to see where you are duplicating effort.

Remember that our group came up with a list of 30 Things You Can Do During ‘Me’ Time.  There are other tools that you can use under our Resources table.

Start small and work your way up to 30 minutes. It may mean that you wake up a few minutes early or stay up a few minutes later but make a promise to yourself to make this a priority.  Make an appointment with yourself.  By being intentional you will find that this becomes your new normal.

Don’t Let the Holidays Derail Your Work on Your Health Goals

Here we are on the first day of December. As we close out the year, you have one month left to focus on your health goals for this year. Letting your guard down just because it’s the holidays does not give you a pass.  Don’t let the holidays derail your work on your health goals.

Who is taking care of you?  You and only you are responsible for your health.  There are many things that impact your health status so I chose to focus on these three topics; ‘me time’, self care and self-reliance. Each of you are in a different personal situation and you need to develop the skills that are most pertinent to you.

I use the word ‘self’ in many ways. This does not imply that you need to be living alone or supporting only yourself. I am asking you to develop the skills you need so that if you find yourself alone, you can continue to support yourself. I also ask that you make your own health a priority. You cannot take care of others if you are not in the best health possible. I include ‘me time’ as a separate focus so that you can learn to carve out key times during the day to do something for yourself.

If you have already identified ways to improve your health and you are working on some goals, you need to make an extra commitment to them as you may be facing daily events or foods that will test you over the next four weeks.  Colder weather may also impact your exercise  goals.

What can you do this month?    December is a tough time to begin but this doesn’t mean you can’t start analyzing your current habits.  What will you do today?  Are you struggling to find 30 minutes each day to focus on yourself? If you are new to this site there is an Activity Journal under the Resources tab to help you work through this process if you need help finding the time to do this. The Resource page also has different activity lists in case you need other ideas. 

Don’t let the holidays derail your work on your health goals but be intentional on the items you will splurge on.  Plan ahead and work in movement every day.  Sample food and drink in moderation.  You can enjoy the season while maintaining your health goals.

Cheers!

 

 

Invest In Your Health By Setting Health Goals

I am so not a cold weather person. I am in Pittsburgh for a couple of days and arrived yesterday to very windy and cold weather. One of my first thoughts was ‘I am not walking in this!’

 

I am asking for you to invest in your health by setting health goals.  As you think about how to do this, think about building in movement into each of your days.  What challenges do you face? You may not be able to set up an exercise plan due to medical conditions or disabilities but if your clinician has given you the green light, find something to do that makes you move more.

 

Hot, cold or rainy weather, home situations, shorter days, new COVID restrictions on gyms, malls and other outdoor venues may all impact your ability to get a workout in.

 

Look around you.  Your setting may be in a shelter,  on a couch with a friend or in your home.  You may not have the room or specific equipment (treadmills, stationary bikes, elliptical or weight lifting equipment) available to you but if you can sit or walk, you can move.  

 

 

Invest In Your Health By Setting Health Goals

  • I will talk to my clinician about starting an exercise routine.
  • I will look at YouTube videos or other online resources and find a series that I like and set a start date within 2 weeks.
  • I will look at my calendar and schedule three 30-minute blocks of time for exercise each week.
  • I will invite my spouse/friend/family member to join me in these exercises.
  • I will keep all of my appointments with myself and not cancel any of the sessions.

We have a  Monthly & Daily Health Goals  planner for you to use.  Write out your weekly and monthly goals.  Writing them down and posting them on the fridge or your mirror will allow you to see them daily.  This will help keep you on track.  You can also click on the Resources Tab to find this planner.

This is a great time to do this.  This will keep the extra holiday pounds at bay, provide natural endorphins to help you counteract the mental stressors that you face every day and make you physically stronger.  Are you ready to do this? 

 

For Optimal Health, Make Yourself Move Every Day

Move it Monday!

 

One of the themes I seemed to notice this weekend as I was browsing articles was the topic of wellness challenges. There is good information that shows that when we join a wellness activity or challenge that we are more inclined to make ourselves move.  

 

I know that this certainly works for me. One of the things I miss from my last job was the wellness activities where we walked to a variety of locations. I have even done a personal virtual walk from Charlotte NC to Corpus Christi, TX over 16 months. That is a total of 1,230 miles.

 

My team and I are doing the Blue Ridge to the Beach virtual walk and have completed 38% of the distance (thanks mostly to Renee!) I slacked off a bit last week so I know that I need to up my game. That is a map of our trek below.

 

What do I mean by movement? It can be a variety of activities. It could be pulling weeds, raking leaves, sweeping, mopping, walking, running, yoga, Zumba, dance, pushing a lawnmower, water aerobics, bicycling, rowing, arm exercises, etc.

 

For optimal health, make yourself move every day.  The type of movement is not important.  You just need to do something other than sit on the couch.  Your goal should be to be active for at least 30 minutes a day.

 

If you are not moving everyday, why not?

 

What is holding you back? (This is not geared to those of you who have a physical disability.) If you are sitting here watching the Steelers play or watching another show, you could be doing arm exercises, walking around the room or in place. You can use a treadmill, stationary bike or elliptical while you are watching TV.

 

You don’t need fancy machines or weights. Cans from your pantry can be your weights and walking in place doesn’t cost you a thing. YouTube has hundreds of FREE workout videos.

 

What wellness challenge are you willing to commit to?

 

What other excuses do you have?  😁

 

Leave me a comment below so I can counter your excuse!

Time to Set Your August Health Goals

It is time to set your August health goals.  It is the beginning of a new month and the end of summer is in sight. 😎

It is time to review and focus on your health goals. Think about the preventative care topics that you have been reviewing. What appointments need to be scheduled? Remember that Telehealth is the new norm. What habits did you begin last month that you want to continue to work on?  What do you want to begin focusing on this month?

Setting goals if important but writing them down and posting them where you can see them every day increases the chance that you will make it happen.

Here are some ideas from our members from last month and a few of mine:

  • eat less carbs
  • cut back on sugar
  • walk more
  • add a mile to your walking session
  • stick to your work’s wellness activity
  • schedule your next wellness check appointment
  • schedule your next dental cleaning appointment
  • schedule your mammogram
  • work on increasing your water intake until you are drinking half of your weight each day (in ounces)
  • begin a walking program and work your way up to 30 minutes a day
  • explore meditation
  • start reading nutrition labels
  • eliminate artificial sweeteners
  • eliminate soda or sugar drinks
  • eliminate meat from one meal a day
  • eliminate one ‘bad habit’
  • keep a food diary
  • drink less alcohol

As you can see, there are many ways to become healthier. The list is endless. You get to decide what is most important to you. Pick 5 things to focus on this month. Yes, 5! Whether it is improving on the ones you chose last month, a combo of old and new or 5 new ones, it doesn’t matter.  It is a series of baby steps as this is a lifelong journey.

So take your pen, pencil or computer out and start writing this down.  Research this.  What steps can YOU take to make a difference this month? Make the time to set your August health goals.

Just as the picture shows, your journey doesn’t have to be perfect. You just have to be making daily progress.