Tuesday, February 28, 2017

Benefit of Physical Activity

The benefits of exercise go far beyond weight management. They also include:

  • A lower risk of anxiety and depression
  • Better sleep, and a boost to your energy, mental sharpness, and creativity
  • Lower risks for hypertension, stroke, heart disease, diabetes, and breast and colon cancer
  • Greater muscle mass and bone density, fat reduction, and an improved body image
  • Reduce risk of cardiovascular disease
  • Strengthens bones and muscles
  • Improve your ability to do daily activities and prevent falls, if you’re an older adult
  • Increase your chances of living longer

Check with your doctor before starting a new exercise program, especially if you haven’t exercised for a while or if you have chronic health problems, such as heart disease, diabetes, or arthritis. If you want a personalized plan, your primary care provider can help get you started.

Sunday, February 19, 2017

Intuitive Eating - Honor your Health --Gentle Nutrition

Honor Your Health--Gentle Nutrition

Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.

Thursday, February 16, 2017

Intuitive Eating - Exercise - Feel the Difference

Exercise--Feel the Difference

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

Wednesday, February 15, 2017

Intuitive Eating - Respect Your Body

Respect Your Body

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

Tuesday, February 14, 2017

Intuitive Eating - Honor Your Feelings Without Using Food

Honor Your Feelings Without Using Food

Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover, but food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

Thursday, February 9, 2017

Intuitive Eating - Discover the Satisfaction Factor

Discover the Satisfaction Factor

The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to   decide you've had "enough."

Wednesday, February 8, 2017

Intuitive Eating - Respect Your Fullness

Respect Your Fullness.

Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?


Tuesday, February 7, 2017

Intuitive Eating - Challenge the Food Police

Challenge the Food Police

Scream "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

Thursday, February 2, 2017

Intuitive Eating - Make Peace with Food

Make Peace with Food

Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

Wednesday, February 1, 2017

Intuitive Eating - Honor your Hunger

Honor Your Hunger

Keep your body biologically fed with adequate energy and carbohydrates.
Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with  yourself and food.

Use the Hunger & Fullness Scale to listen to your body and pay better attention to when you are hunger and when you are full.