I hear that question all the time. Do you run to the refrigerator or pantry when you are feeling emotionally stressed? Do you pour yourself a glass of wine or a mixed drink to relax? Do you crave that cup of coffee for pep? Or maybe you need a bagel, pizza or a bite of candy. Do you drive through the fast food lane if you feel starved and just can't wait to eat?
Take some time to identify your emotional eating triggers. Begin to anticipate what scenarios make you want to eat. Think about what emotions you feel before you eat something that you may regret later. Once you know what may set you off, you will be able to change the outcome.
Take some time to have better choices of comfort food available to you. Try always having food choices ready to munch on. For example, keep cut up veggies in your fridge (get them ready on Sunday) with hummus, salsa or a honey mustard dip. Have some rolled up turkey or roast beef. Keep a good organic cheddar cheese (white) ready to have with veggies or fruit. Keep grapes frozen for a quick bite. Have guacamole with a few corn chips or sliced veggies. Keep almond butter/peanut butter ready to make celery boats. Keep pineapple, cantaloupe or watermelon cut and ready. Try having strawberries dipped in chocolate. Put tuna fish on some Mary's crackers or maybe have a sushi with brown rice. If you eat nutrient dense foods you will loose your cravings and feel satisfied.
Tip... Keep a food journal. Put what you ate and how you were feeling before you ate. Go back to your log 1 hour after eating and put down if you felt full or still hungry, energetic or lethargic, content or still harried feeing.
Most important!!!! Be a CONSCIOUS EATER and know what you are putting in your mouth at all times. You can do a lot to alleviate feelings of stress, just by EATING REAL, NUTRIENT DENSE FOOD. Your body will thank you forever....
Wednesday, March 25, 2009
Monday, March 23, 2009
Hi everyone,
Try this, I know it can be hard, but...try waking up an extra 20 minutes before you need to wake up your children. Take the 20 minutes of quiet in the morning to reflect on the upcoming day, think about all the things you are grateful for and have a nutritious bite to eat. The point of this is so you can fuel yourself and give a little bit to yourself before you have to do the morning routine.
Did you know that our bodies can not distinguish between stressors? Your body perceives illness, allergies, work/relationship problems, when you eat, WHAT YOU EAT, toxins, sleep, emotional issues and EXERCISE as stress to the system. Think about your body trying to sort through all that stress everyday and still perform for you by giving you optimal energy. It's almost impossible unless you feed yourself perfectly and live your life with no flaws or glitches. What you can do is identify your "alarm" points for stress. Go to www.chekconnect.com, sign up (no cost-only benefits) and take the free Health & Lifestyle Questionaire to identify which areas of your life are the most critical for you to begin to work on. Sign in and take the Chi questionaires. As you begin making changes to your routine, you feel better and the rest becomes as easy as pie. Visit my website www.coreandmore-fitness.com for more information on taking care of you. I have resources listed for your benefit.
Sometimes your exercise program could be adding stress to your system instead of helping your system. It all depends on your current load. Try making some simple changes when you feel stressed. Try to eat as much Nutrient Dense food as possible that day, take a walk, try yoga or meditation and get to bed that night by 10 pm. Try these few things for a few days and then take notice if you feel more energetic in the following days. Sleep is the time that your body has to recover and repair itself. While you sleep your immune system is hard at work! The more sleep you get the more anti-aging benefits you give yourself. The more sleep you get, the better your body can maintain a healthy weight and the more sleep you get...the better you will be able to deal with STRESS.
Tip of the day... Get to bed by 10:30 pm each night during the week. (Tivo your favorite shows) If you must have caffeine, make sure you drink it before 1:00pm. Caffeine has a long 1/2 life and can interfere with your sleeping patterns. Avoid sugar before you go to bed. Sleep in a room with the lights and TV off. Make sure all computers are also turned off and let your cell phone charge in a different room. Try to avoid the news right before you go to sleep. Take notice of how you feel after a week of this. I bet you will feel better. I've made these changes in my life and I have so much more patience and fun with my family than I ever did before.
Listen to your Stress-O-Mom-oter and Live Happier everyday!
Try this, I know it can be hard, but...try waking up an extra 20 minutes before you need to wake up your children. Take the 20 minutes of quiet in the morning to reflect on the upcoming day, think about all the things you are grateful for and have a nutritious bite to eat. The point of this is so you can fuel yourself and give a little bit to yourself before you have to do the morning routine.
Did you know that our bodies can not distinguish between stressors? Your body perceives illness, allergies, work/relationship problems, when you eat, WHAT YOU EAT, toxins, sleep, emotional issues and EXERCISE as stress to the system. Think about your body trying to sort through all that stress everyday and still perform for you by giving you optimal energy. It's almost impossible unless you feed yourself perfectly and live your life with no flaws or glitches. What you can do is identify your "alarm" points for stress. Go to www.chekconnect.com, sign up (no cost-only benefits) and take the free Health & Lifestyle Questionaire to identify which areas of your life are the most critical for you to begin to work on. Sign in and take the Chi questionaires. As you begin making changes to your routine, you feel better and the rest becomes as easy as pie. Visit my website www.coreandmore-fitness.com for more information on taking care of you. I have resources listed for your benefit.
Sometimes your exercise program could be adding stress to your system instead of helping your system. It all depends on your current load. Try making some simple changes when you feel stressed. Try to eat as much Nutrient Dense food as possible that day, take a walk, try yoga or meditation and get to bed that night by 10 pm. Try these few things for a few days and then take notice if you feel more energetic in the following days. Sleep is the time that your body has to recover and repair itself. While you sleep your immune system is hard at work! The more sleep you get the more anti-aging benefits you give yourself. The more sleep you get, the better your body can maintain a healthy weight and the more sleep you get...the better you will be able to deal with STRESS.
Tip of the day... Get to bed by 10:30 pm each night during the week. (Tivo your favorite shows) If you must have caffeine, make sure you drink it before 1:00pm. Caffeine has a long 1/2 life and can interfere with your sleeping patterns. Avoid sugar before you go to bed. Sleep in a room with the lights and TV off. Make sure all computers are also turned off and let your cell phone charge in a different room. Try to avoid the news right before you go to sleep. Take notice of how you feel after a week of this. I bet you will feel better. I've made these changes in my life and I have so much more patience and fun with my family than I ever did before.
Listen to your Stress-O-Mom-oter and Live Happier everyday!
Friday, March 20, 2009
Do you have Stress and are you a Mom?
Check in with your Stress-O-MOM-oter every now and then. Do you find yourself with the afternoon blues? Are you running out of energy and then running to Starbucks for a Fix? Do you wake up in the middle of the night? Do you feel like you can't lose weight as easy as you could before? Are you anxious or short on patience? Do you give to everybody around you? Can you say NO when somebody asks you for a favor? Do you skip breakfast? Have you ever been a yo-yo dieter? Do you run on the treadmill or other cardio equipment more than 5x a week? What are you eating and drinking throughout the day? What time do you go to sleep at night? Think about these questions carefuly and be honest with yourself.
I am also a mom and I have 3 children who will be turning 12, 14 and 16 this year. I began to feel like the "Manager" of the family, running everybody's schedules, taking care of the house and taking on the title of President of the various school PTA's. One day I realized that I was managing everybody's lives and doing things for so many other people but I wasn't LIVING my life. I had become a "referee and family manager." I forgot to take the time to ENJOY my life and my LIFE with my family. Stress caught up with me a few years ago. I made the choice to Nurture myself first so that I could LIVE and LOVE life and take care of my family and friends while remembering to appreciate what I have EVERYDAY.
Let me help you with small tips each day. Follow me and recapture your love for life everyday. Wake up ready to Experience every moment that is given to you. I am an Optimal Life Coach specializing in Stress Reduction, Metabolic Typing/Nutrition individualized for you, and Exercise. I am trained through the CHEK Institute, NASM, ISSA and Health Excel. I am also a MOM who has learned to follow my stress-o -MOM-oter.
Todays small and invaluable tip... Drink 1/2 your body weight (in ounces) of clean water everyday. Carry around a 1 1/2 liter bottle of Evian, Fiji, Volvic or Jana so you can track what you drink. You can flavor it with the core of a pineapple, apple or maybe a mango pit. Try squeezing some organic lemon, lime or orange into your water or just enjoy it straight. Add a small pinch of sea salt to the bottle so (you won't run to the bathroom all day.)
I am also a mom and I have 3 children who will be turning 12, 14 and 16 this year. I began to feel like the "Manager" of the family, running everybody's schedules, taking care of the house and taking on the title of President of the various school PTA's. One day I realized that I was managing everybody's lives and doing things for so many other people but I wasn't LIVING my life. I had become a "referee and family manager." I forgot to take the time to ENJOY my life and my LIFE with my family. Stress caught up with me a few years ago. I made the choice to Nurture myself first so that I could LIVE and LOVE life and take care of my family and friends while remembering to appreciate what I have EVERYDAY.
Let me help you with small tips each day. Follow me and recapture your love for life everyday. Wake up ready to Experience every moment that is given to you. I am an Optimal Life Coach specializing in Stress Reduction, Metabolic Typing/Nutrition individualized for you, and Exercise. I am trained through the CHEK Institute, NASM, ISSA and Health Excel. I am also a MOM who has learned to follow my stress-o -MOM-oter.
Todays small and invaluable tip... Drink 1/2 your body weight (in ounces) of clean water everyday. Carry around a 1 1/2 liter bottle of Evian, Fiji, Volvic or Jana so you can track what you drink. You can flavor it with the core of a pineapple, apple or maybe a mango pit. Try squeezing some organic lemon, lime or orange into your water or just enjoy it straight. Add a small pinch of sea salt to the bottle so (you won't run to the bathroom all day.)
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