Archives > June 2015

Emotion vs Eating

We tend to let our emotions dictate how we perceive food. This is true, that is why there is food labelled comfort food. We all have our own comfort food. It may be something as simple as chocolate or milk and cookies or it may be a full blown lasagne meal. In any case moderation is the key to keeping this little demon under control.

We first need to find what are triggers are to recognize when we do it. What we reach for and why were doing it. If you can get this part of the equation in par then the rest with work will fall into place.

Step one what are our triggers.

It is important that you have an idea of what the day is planned out for food to be able to see when we do the extra reach, so when you are doing your regular meals and out side of that food listing you reach for something you need to think am I really hunger or why am I reaching for more food. How do I feel at this moment what is happening right now in my life this second. You need to record this over a week or month period. This then you can look over or best case scenario take it to a registered dietician or a nutrition Advisers to assist you in reading what is going on in there (meaning what is the trigger).

Step two give time to reflect

Now that you recognize that when you reaching it could be emotional that is causing this snacking, you want to be able to decipher the difference. One way is to first take a glass of water drink it down and tell your self if your still think your hunger 15 minutes later you can have something. First this helps take your mind of what might be the emotional trigger for a few minutes it also cures a thirst which might simple be the issue and third but not last it also gives you time to plan out a far better food choice than one you might have chosen before.


Step three don’t deprive yourself

You do not want to total deprive yourself of your comfort food remember we tend to be all or nothing in many parts of our lives and we do need to learn a balance in every aspect. Food is a good start. If there is something you really love and know that this is not the best food choose allow yourself to have this food in moderation such as a normal or reduces portion size twice a month then you do not feel cheated and will not binge on it later with no ability to control what is going in.

Remember little steps make a big difference, have a long term goal. Be Fit. Be Sexy. Be Aradia.


Just in time for Summer

Now is the time to clean up the eating to prepare for summer months. Sadly we have no control over how the economy has been handled, what epidemics are traveling through our air or food system. We can not even control when the sun rises. Contrary to what our children and husbands expect us to be able to control. The one thing we have total control over is input output with our own bodies.

That is where it becomes very important that we make the right choices what we do as input and what we do as output.

You need to have some type of physical relief be it walking, running, weight lifting or group classes. You already know about Aradia fitness and how much fun working out can be with a bunch of other women now lets work on the other aspect of this equation.

It takes a deficit of 3500 calories to loose just one pound of fat. With that in mind working out and then saying well I can have that one little muffin today I ran for 30 minutes will only be a down ward battle. For example the average women running for one hour at 135 pounds would burn 300 or so calories a muffin can be from 240 to 400 calories depending on the type of muffin you choose. That to me seems to be working against any healthy goals. Don’t get me wrong I believe very strongly in letting yourself have cheat meal once a week. But that does not mean pig out meal that is still normal portions and keep in mind that you still have to account for it the next day.

Let’s try for one week to eat as clean as you can. It really actually tastes good you will be surprised. I have given a few examples in the last few months of menu planning so that should be some assistance while trying this. Here are the rules.

Fruit – fresh or flash frozen

Vegetable – Fresh or Flash frozen

Bread – Whole-wheat or equivalent

Dairy products –no processed

Meat – Must have legs – wings – or fins if it could not fly swim or run and is processed it is not in the list.

I want you to use that rule to make a week menu and try it. You will be surprised how much better you feel and fresher your food tastes. We care about you and will and want to help.

Aradia Fitness Wellness