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Post-Thanksgiving Regret

Saturday, November 26, 2011

Each year I know what is going to happen, I start eating early and finish late, in between the hours are filled with:

Mashed potatoes
Cranberry Sauce
More Sweets
More Sweets
More Sweets
More Sweets…you get the idea

I thoroughly enjoy myself, the food, the family, the friends…ahhhh, I love it all. Then comes Friday….without fail, I step on the scale and regret every bite. Doom sets in and I go into panic mode, promising myself that I am going to run, bike, swim, eat lowfat/low calorie until every extra pound is lost. Former fat girls do not handle weight gain well.

This year there is extra panic since I was already in panic mode due to weight gain now it is a double whammy. So what did I do, I begged my boyfriend to go for a run with me, then we spent the rest of the afternoon raking leaves and burning more calories. Tomorrow we will rake more leaves and burn more calories. We will not stop until the pounds are lost.

I am surely not the only one with this compulsive behavior during the holidays so the question is, why do so many of us do it?

My answer: Mindless love for food chosen over undesirable self-control
WebMD article answer: “When someone consumes a sugary, fatty food they enjoy, it stimulates endorphins, chemicals in the brain that signal a pleasurable experience. Those chemicals stimulate us to eat more of that type of food -- and also calm us down and make us feel good.

The brain also releases dopamine, which motivates us to pursue more of that food. And cues steer us back to it, too: the sight of the food, a road lined with familiar restaurants, perhaps a vending machine that sells a favorite candy bar. The food becomes a habit. We don't realize why we're eating it and why we can't control our appetite for it.
Once the food becomes a habit, it may not offer the same satisfaction. We look for foods higher in fat and sugar to bring back the thrill.”

How to fix it:

My answer: Throw out all foods with a high sugar content and focus on eating well and exercising until weight is gone…question is, can the cravings be controlled enough to follow the “eating well plan”.

WebMD article answer:
· Structure your eating -- knowing when and how you're going to eat. That plan helps you avoid the situations or foods that trigger overeating and establishes new eating patterns to replace destructive ones.

· Set rules, such as not eating between meals. If you know you're not going to eat something, he says, your brain won't be as stimulated to steer you to that food.

· Change the way you think about food. Instead of looking at a huge plate of french fries and thinking about how good it will make you feel, he advises saying that it's twice as much food as you need, and will make you feel bad. "Once you know you're being stimulated and bombarded," Kessler says, "you can take steps to protect yourself."

· Learn to enjoy the foods you can control.

· Rehearse how you'll respond to cues that set you up to overeat.

So it is time to challenge myself to lose weight, exercise and then not do this again come Christmas


My Top 5 Healthy Comfort Foods

Sunday, November 20, 2011

My taste buds and the rest of my body are not in agreement leading to a war between the two. If my body loves the food then my taste buds feel a bit gypped. If my taste buds are happy my body get’s pissed off and swells to undesired proportions. So as mediator between the two, I am calling a truce through giving them both what they want great food that tastes good and nourishes my body in the right way. Below are my taste buds favorite, tasty meals that my body also loves. Savory, sweet, salty, smooth, crunchy the list below has a little of it all. All the recipes listed are below are also in Spark Recipes, links provided.

1. Lighter Chicken Pot Pie


Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 542.2
Total Fat: 18.4 g
Cholesterol: 94.7 mg
Sodium: 750.7 mg
Total Carbs: 47.7 g
Dietary Fiber: 6.0 g
Protein: 44.4 g

2. Spaghetti Squash and meat sauce


Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 341.7
Total Fat: 17.1 g
Cholesterol: 58.5 mg
Sodium: 674.9 mg
Total Carbs: 27.5 g
Dietary Fiber: 3.9 g
Protein: 21.3 g

3. Banana Cherry Smoothie


Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 159.9
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 45.6 mg
Total Carbs: 36.0 g
Dietary Fiber: 3.9 g
Protein: 3.4 g

4. Banana Peanut Butter Wrap


Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 229.3
Total Fat: 11.8 g
Cholesterol: 0.0 mg
Sodium: 420.6 mg
Total Carbs: 28.4 g
Dietary Fiber: 8.9 g
Protein: 12.6 g

5. Adobe Chicken Salad


Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 224.3
Total Fat: 4.2 g
Cholesterol: 44.9 mg
Sodium: 327.1 mg
Total Carbs: 21.8 g
Dietary Fiber: 7.2 g
Protein: 24.6 g

  Member Comments About This Blog Post:

MNCYCLIST 11/21/2011 9:07AM

    Thanks for these suggestions and especially the title. It is possible to have "comfort foods" without compromising health!

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7 Habits of Highly Effective People Trying to Lose Weight...

Tuesday, November 01, 2011

Successful people often share similar traits, I like the "7 Habits of Highly Effective People" by Stephen Covey and I am adapting them to fit my diet program:

Habit 1: Be Proactive
Synopsis: Think ahead for weekend eats. Take responsibility for your choices and the subsequent consequences that follow.

Habit 2: Begin with the End in Mind
Synopsis: The end goal is to lose weight and live a long healthy life. Envision the behaviors required to achieve the goal of losing weight and living healthy.

Habit 3: Put First Things First
Synopsis: Plan the week’s diet, prioritize preparing healthy meals, and execute the plan to make it happen. Evaluate whether your efforts exemplify your desired character values, propel you toward goals, and enrich the roles and relationships that were elaborated in Habit 2.

Habit 4: Think Win-Win
Synopsis: Think about how to work together with those in my life so that we can enjoy each other’s company while still being healthy. Consider their likes and wants when planning the week and let them make some of the healthy choices. Value and respect people by understanding a "win" for all is ultimately a better long-term resolution than if only one person in the situation had gotten his way.

Habit 5: Seek First to Understand, Then to be Understood
Synopsis: Consider Andy’s (the boyfriend) needs in terms of what he feels will improve our diet and health and appreciate his point of view and then share my view with him as well. This creates an atmosphere of caring, respect, and positive problem solving.

Habit 6: Synergize
Synopsis: Combine the strengths of people through positive teamwork, so as to achieve goals no one person could have done alone. Get the best performance out of a group of people through encouraging meaningful contribution, and modeling inspirational and supportive leadership. Andy is a runner, at least he used to be, and he was a good runner. Capitalize on his strengths in this area to increase my ability to run uphill and to run faster.

Habit 7: Sharpen the Saw
Synopsis: Balance and renew your resources, energy, and health to create a sustainable, long-term, effective lifestyle. Read Sparkpeople’s tips regularly and keep learning how to live a healthy lifestyle.

  Member Comments About This Blog Post:

YA_YAYA 11/1/2011 8:39PM

    Glad that you both liked my post. Steven Covey is great and I have been able to change other aspects of my life using his 7 Habits of Highly Effective People so why not apply it to weight loss too. Now off to track food and plan for the next few days:)

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BENTONHEALTHY 11/1/2011 11:36AM

    I think this is great! There are reasons that some people are successful and you are on the right track! emoticon

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PANBOOKS 11/1/2011 8:50AM

    Thank you for sharing such great habits! I keep saying that I am going to read Steven Covey and I never do. Thanks for reminding me about him, I will visit Amazon today and purchase his book.
Have a great Tuesday!!!

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Learning and Loving

Saturday, October 29, 2011

I lost one of the most important people in my life last week. My grandmother (Vovo), who raised me. She was such an incredible woman who I will forever miss. The week she passed away I had the honor to be there with her. I took the opportunity to ask, how did she get so many people to love and admire her so deeply over the years. She had 700 people at her wake, this was a true testament of the legacy she has left behind. She gave me a one word response "respect".

I have taken some time to think about that and what it means. It isn't limited to people respecting her, but how she respected others and respected herself. So in her memory, I am on a mission to exemplify the one quality in her dying week she told me was most important- RESPECT and I am starting with respecting myself. I will love and respect myself enough to do what I know is right and living a healthy life style.

I love you Vovo and will always miss you!

  Member Comments About This Blog Post:

GRAMMYEAC 10/29/2011 1:33PM

    How sad! Not just a grandmother, but your mother figure as well. I hope you are feeling emotionally well.

Her testament to you is one we should all aspire to! I applaud you for taking your steps along the path she trod for so many years!

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