Lifestyle

September 2007 - Posts

• Exploring your Relationship with Food

  Part one: Tuning into your Body's Cues Is it hard for you to know when you're hungry and when to stop eating? Are you frustrated because you're finding it hard to control portion sizes? How did food and eating get so complicated and confusing? As babies, we knew exactly when we needed nourishment and how to get fed. We were in tune with our bodies and reacted to the signals it sent us. Today, with all the distractions and stress, it can be challenging to listen to the daily feedback our body provides us: cues to eat, cues to stop eating, cues to rest . . . The good news is that we all have the innate ability to eat in response to internal cues. Consider using the hunger-fullness scale below to learn more about your eating patterns. Empty- You probably haven't eaten in 7+ hours. Maybe you're feeling nauseous, weak, or dizzy. These are all signs that your body is begging for food. Ravenous- All you can think about is food. Because you're so hungry, once you do eat it's likely you will over-eat probably on high-carbohydrate foods because your brain desperately needs your blood sugar to increase. This is not about willpower; it is a strong survival mechanism. Over-hungry- You've been thinking about food for a while now. You might be irritable or have trouble concentrating. Maybe you feel tired or have a headache. Your stomach might also be aching by now. Hunger pangs- It's time to eat. Your body is trying to tell you it needs food. You start to salivate when you think of something that tastes good, and your stomach might be growling. It's likely your energy level is starting to decrease. Hunger Awakens- Eating isn't your biggest priority, but you're planning to do it in the next hour or so. Neutral- You aren't really hungry but you might have a light snack if someone offers you something. Just satisfied- You aren't hungry anymore, but probably will be again fairly soon. Completely satisfied- You got your fill of the food you wanted and probably won't need to eat again for 3-5 hours. Full- You had just a couple bites too many. You might feel a bit bloated like you need to undo the top button of your pants. Stuffed- Your eating experience has surpassed pleasure and is now uncomfortable. Sick- You feel like you could throw up or like you need to lie down.     How to Use This Scale- Record your patterns using this example as a guide: The Exploring Your Relationship with Food continued next month with PART TWO: The Connection between Thoughts, Feelings and Food Choices. Written by Julie Taborsky, M.S. R.D Posted Sep 25 2007, 09:16 AM by 20/20 Lifestyles with 1 comment(s) Filed under: Hunger, Food Relationships

• Say Goodbye to Bad Habits

  The key to successfully kicking long-established habits is careful thought and planning. 2. Create a game plan. Pick a specific date to kick your habit. Set challenging yet achievable goals. 3. Ask for help. Studies show that relying on others increases the odds of success. Not only can they hold you accountable, but they can also provide support to reduce stress. Ask your spouse to take walks with you, confide in a friend when you are struggling, or make an appointment with one of your 20/20 support team. 4. Think positive. Focus on all the positive changes you have already made, not just the ones you continue to struggle with. This will help you keep a positive attitude and stay motivated. Remember just because you are armed with a game plan and good intentions doesn't mean you won't falter. Know that slip-ups will happen and the key to long term success is learning from them and continuing on.     You can do it!     Posted Sep 12 2007, 08:21 AM by 20/20 Lifestyles

• What NOT to do if you realized you’re gaining some weight back.

  Do not Give up. The reasons you regained weight may not be as simple as the overly simplistic judgments of yourself that come to your mind ("I have no control and I ate too much or I'm lazy and I didn't exercise enough.") Instead of letting your frustrations get the best of you, aim to understand the underlying reasons that contributed to weight gain. Chances are, it's much more complex (difficulty coping with stress, relationship issues, depression/sad feelings that leave you feeling lethargic, etc.) Until you understand what is underneath your behaviors and address those issues, it is very difficult to maintain a change, even if you know what to eat and how much to exercise. Do not beat yourself up. You have regained some or all of your weight and of course you're disappointed, but saying cruel things to yourself will only make it worse. In fact, try pretending one of your closest friends was in your situation; feeling down and like a failure because they regained their lost weight. Write down or think about what you might say to them. Work towards trying to be as supportive of yourself as you would be with one of your friends. Do not over-exercise or drastically restrict calories. If you've decided to try to lose weight again, it's tempting to not eat enough and over-do it on the exercise in order to see those immediate results. This will most likely work against you and could lead to more yo-yo dieting and further disappointment. Instead, try setting small goals that are achievable. If you are not working out at all, aim for once a week. If you are drinking a Grande latte 3 times a week, try making it a tall, 2 times a week. Do not be too embarrassed to seek support. You are probably harder on yourself than any family member, friend, trainer, doctor, or dietitian ever could be. We are not here to judge you; we are here to give you support. Take advantage of the complimentary check-ins with your 20/20 doctor or simply seek support in the form of a workout partner. If you feel like you know what to do, but are having a hard time actually doing it, it may be helpful to make an appointment with a counselor to explore what might be getting in the way.     Posted Sep 12 2007, 08:12 AM by 20/20 Lifestyles with 1 comment(s)

• Resolutions

  It's that time of year again. The time to take stock and attempt to improve some aspect of our lives. But how many make those resolutions stick beyond February? Don't simply wish you could do better this year. Take concrete steps to ensure that you do. Several studies involving New Year's resolutions have found people who made resolutions - losing weight and quitting smoking topped the list - were more likely to succeed if they made a public declaration, had a support system, had a strong sense of self efficacy and set realistic goals.     I Resolve… Don't keep your resolution a secret. Speak up, motivate yourself and others. This will also help to expand your support structure and keep you accountable when you are feeling less motivated. Support Counts Surround yourself with friends, family, and coworkers who understand your goals and want you to succeed. Limit your time with individuals who are not supportive. If you need professional help, seek it. Change is hard but you don't have to do it alone.     I Think I Can, I Think I Can Positive self talk is a must. Speak to yourself as you would a child or close friend who is trying something new. You would never say, "Just give up, you will never succeed". Instead you praise the small victories, find the lessons to be learned, and encourage them to try anew. Allow yourself the same luxuries when reaching towards towards your goals. You are worth it.     Be Real It would be great to achieve your goals in the blink of an eye but are you setting yourself up for disappointment? Instead set realistic goals and recommit to your goals despite occasional relapses. Persistence is the final element. Behavior change is not a race, persistence results in New Years resolutions that become healthy habits for life.       Posted Sep 12 2007, 08:08 AM by 20/20 Lifestyles