Thursday, September 03, 2009
... Well, this morning we had a Staff Day and a co-worker and I set up the tables for the coffee, tea and pastries... I did ok for the first 30 minutes and then I just inhaled 3 custard filled donuts... .... I can't blame it on "emotional eating"... It was there and I ate it!... What is wrong with me????
I seem to be helpless when it comes to resisting the temptations of sweets... I have all these words of wisdom and read about techniques in how to conquer this and that and I still yield to temptation...
The question is ... do I really want to lose weight?... I think I do... I don't like the way my clothes fit... I don't like the way I look, but I seem to like the sweets more ... I am so hopeless...
... what do I do?... are there treatment centers for this kind of thing?... because obviously I have a REAL PROBLEM and I can't seem to do this on my own...
... I don't know... I am not feeling very good about "ME" right now...
~ ... hopelessly, Dee ~
PS: TAZ asked me... "Did you have an alternative plan?"... yes, I took light yogurt with me and ate it, but I was sitting right next to all of those pastries
and I caved in.... I didn't feel deprived... and what I felt had nothing to do with watching anyone else eating them... Unfortunately, the bottom line is, I love sweet, decadent desserts, candy, etc... there is no way around that, and at the moment I feel at a lost to conquer this demon... ... as an ex-smoker I know that I have an addictive personality, but I did quit, with the help of the nicotine patch... maybe the yogurt was not a good enough substitute... I'll have to think on that... Thanks everyone for your advice and support...
Wednesday, September 02, 2009
The instant that you cross the finish line ending one athletic event, you begin your preparation for the next. From that moment forward, if you are not planning ahead by consuming the right foods, you may miss out on the prize.
Carbohydrates After Exercise
If your next exercise session is less than 24 hours from your last one, you need to put a bit more thought into what you eat and when you eat it in order that you fill your energy stores adequately. To optimize energy refueling, together the American College of Sports Medicine (ACSM), the American Dietetic Association (ADA), and the Dietitians of Canada recommend the consumption of carbohydrate beginning immediately after exercise. If you consume 1.5 grams (g) carbohydrate per kilogram (kg) every 2 hours, refueling is more successful than when food is withheld for 2 hours. It seems that the best strategy for refueling is consuming 0.4 g carbohydrate/kg every 15 minutes for 4 hours (approximately 2,000 calories) after exhaustive exercise.
If your exercise sessions are more than 24 hours apart, eating ample carbohydrates - about 1 to 1˝ pounds per day - as part of your training diet will replenish your glucose stores adequately (read my other article about how carbs & protein boost performance). How much carbohydrate you eat in the 24 to 48 hours after an event is more important than when you eat it.
All of these calculations can seem daunting. Fortunately, nutrition labels list carbohydrate content in grams and the information can be taken directly from food packaging. Divide your weight in pounds by 2.2 to convert weight to kg and multiply that number by the carbohydrate coefficient. For example, if you weigh 140 pounds, your calculation should look like this:
140 ÷ 2.2 = 63 kg
63 X 1.5g = 95g of carbohydrate
Consuming enough carbohydrates soon after exercise ends reduces the amount of muscle that is broken down and encourages muscle growth, helps to maintain body weight for those who struggle maintaining adequate weight with intense training, and increases time to exhaustion (TTE) during a subsequent bout of endurance exercise.
Protein After Exercise
Immediately after exercise, muscle cells are extremely sensitive to insulin, a hormone that plays a key role in both the transport of sugar (glucose) into the cell and in muscle synthesis. If dietary protein is made available during this time, insulin will quickly help to synthesize muscle tissue and very little will be converted and stored as fat. Ivy and Portman have reported that when carbohydrate plus protein is given immediately after exercise, muscle protein synthesis can be increased to as much as 300%, but when delayed by three hours, the elevation in synthesis was only 12%. Roughly two hours after exercise, the body's cells start to become insulin resistant and continue to be for sixteen hours or longer.
Consuming both carbohydrates and protein after an endurance exercise session can improve your performance next time. While it is true that you need to eat more carbohydrate, protein, and calories to refuel adequately after exercise, if you consume too much, the excess will be converted to fat and stored, and nobody wants that.
By Peggy Kraus
~ Dee ~
Tuesday, September 01, 2009
I thought this would be helpful for those times we need snacks at work...
15 Smart Snacks for the Office
When the mid-morning or afternoon lull sets in at the office, do you find yourself reaching for something unhealthy to munch on? Snacking on the right foods at these times of day is encouraged on the South Beach Diet because it helps to normalize your blood sugar levels. And diminishing swings in blood sugar helps to curb cravings and keep you on a successful weight-loss track. The best finger foods to have on hand? Cut-up veggies, nuts, part-skim cheese sticks, and fruit (on Phase 2) are all great choices whenever you have the urge to snack. But there are many more options as well.
Make sure to stock your desk drawer or office fridge with these simple, healthy snacks:
* Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or two tablespoons of natural peanut butter for dipping.
* Cold cuts (turkey, chicken, lean roast beef, boiled ham)
* Part-skim mozzarella-cheese sticks
* Nuts (15 almonds, 20 peanuts, or 30 pistachios), but be sure to stick to one serving
* Cottage cheese (1%, 2%, or fat-free) with salsa or chopped cucumber
* Dry-roasted or boiled, ready-to-eat edamame (green soybeans)
* Sunflower seeds (count these toward your daily nut/seed allowance)
* Greek yogurt (plain, fat-free)
* Tomato juice or vegetable-juice cocktail, single-serving cans
* Water-packed tuna and salmon (individual cans or pouches)
In Phase 2, you can enjoy all of the above, plus…
* Carrot sticks with hummus
* Whole-grain crackers and reduced-fat cheese
* A serving of high-fiber whole-grain cereal (a great snack without milk)
* Dried apricot halves with almonds (seven apricot halves and seven almonds)
* Microwavable popcorn, individual pack (check the label to make sure it does not contain trans fats)
... although this is adaptable to the South Beach diet phases... any program would benefit from these ideas.
~ Dee ~
Tuesday, September 01, 2009
Replace the Old Emotional Eating Behavior with More Constructive Alternatives...
There are always constructive ways to obtain or satisfy any feeling. It's not about the food, it's about getting the feeling you thought you'd get from eating that food. what are you really hungry for? Companionship? Love? Happiness? If you could get the same feelings in some way other than eating, then why don't you? What if you found out that eating that food provided only short-term pleasure followed by long-term pain? .... would you still eat it?
All of my coaching proteges who have successfully overcome emotional eating have two things in common. First, they realized that eating inappropriately would make them feel "worse", not better... Tanya, for example, was a thirty-six year old single entrepreneur. She told me that she had begun to gain weight in her thirties, and she believed it was from stress and lack of time for exercise. The turning point for her was the moment she realized that her eating for stress relief didn't relieve anything; it actually created more stress through "guilt"...
These are her thoughts on it: "I used to believe that eating would make me feel good, but now I realize that overeating only made me feel sluggish, bloated, and guilty afterward. It wasn't worth the short-lived relief I got. what really makes me feel good is being in "control" and the "victory" I feel from becoming fitter, healthier, and better than I was yesterday".
The second trait I found in everyone who overcame stress eating was the ability to develop coping mechanisms... Some people, when they become depressed, drown their sorrows in alcohol or engage in episodes of "binge eating"... Others seek professional help or call their closest friends and loved ones and talk their way through it... Social support and a sympathetic pair of can be powerfully therapeutic.
Some people reach for food when they feel stressed, other people find ways to relax: they ...
* light candles
* play relaxing music
* take a hot bath (with candlelight)
* soak in the Jacuzzi
* do some deep breathing exercises
* go for a slow walk
* take time off, if possible, to relax
Some people come home from work fatigued or exhausted and immediately reach for food. Other people take a power nap and then focus on improving the quality of their nighttime sleep.
**I will end this step with some suggestions... when you feel temptation to feed emotional hunger, "DISTRACTING" yourself by doing some kind of physical activity like walking can be a helpful strategy. The benefits of physical activity, however, go far beyond mere distraction. Physical movement and exercise might be the single best way to change how you feel because "your mind and body connected. Emotion follows motion"... When you move your body, you change the way you feel... The worst thing you can do is "nothing"...
I received a goodie from my virtual trainer "Karen7360", she is a personal trainer and has competed in figure competitions...Training for competitions takes months of hard work to prepare for. She wouldn't have been able to do it without first, having a goal, but along with that, a positive attitude and "mindset" that seems to be the key trait that "ALL" successful athletics and people who have succeeded on their programs possess... I am going to share with you the note that she wrote to me....
"Just keep working that mindset lady and always stay focused on what you are doing when it comes to that sweet tooth - *ask yourself those questions and always make a big concerted effort to really, really look at if it is worth it!..."
... is it worth it?...
.... keep making it happen.... next week, Step 5 (... the last step) "ESTABLISH New Beliefs About Food and the Right Reasons For Eating...
~ Dee ~
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