Tempations and How to Face Them

If I'm bored, upset, tired, had a bad day- I eat.  Why does eating junk food comfort us?  Why do we consider eating an activity rather than simply a way to fuel or bodies?  Has temptation ever drove you to an all out binge?

Living to Eat

There's always those days I just feel like eating nothing but junk.  For weeks I'll do really well and only eat a "cheat meal" here and there.  Then it seems there are times when the "cheat meals" become the main meals and I try to squeeze in a healthy meal when I can.

Food has become a reward.  Something to make you feel better on a rainy day or to occupy your hands when you have nothing to do.  We live to eat rather than eat to live.  There is much too much emphasis placed upon what we're going to eat each day rather than what we're going to do.

Peer Pressure

I find that my weakest moments come during social situations.  Family and friends can place pressure on you whether they realize it or not.  They may not realize the struggle you face.  They may not realize that you ate a whole tub of ice cream yesterday and you really don't need to top it off with a piece of pie today.  Not letting others influence your decisions is very hard, but they don't know what you need.  If you fell off the wagon the day before the party then you know you need to get back on it today- even if there's pizza!

Sometimes you don't even need to be offered anything- just being around other people indulging can be enough to talk yourself into a treat.  You need to decide if this is something you really want and whether or not it's going to set you back.  Don't blow an entire week's worth of work on a single meal!

In Your Home

What happens when a family member brings temptation into your home?  It's easy to stay on track when there is nothing unhealthy to eat, but if a spouse or child brings junk into the house it can be hard to resist during times of weakness.  I've recently struggled with this problem.  There are a few ways to handle this situation.

• Talk to your family and try to get them on board with your healthy lifestyle.  (There's a chance this may not work, at least not right away.)
• Place all unhealthy items out of sight.  Let your family know that they need to place unhealthy foods towards the back of the fridge, in a drawer or cabinet.  They shouldn't be on display.
• Eliminate trigger foods from the equation.  If there is a certain food that triggers you to cheat or binge ask your family if they could please keep just that one food out of the house.
• Talk yourself out of it.  You can always give yourself a little pep talk and remind yourself of why you don't NEED to eat junk food. 
• Do something else.  Step away from the fridge go for a walk, chug a big glass of water, clean something- whatever you have to do to remove yourself from the situation.  Often times a craving will fade in a few minutes- especially if you've hydrated yourself.
• Don't let yourself get too hungry.  The principles of The Eat Clean Diet: Eat every 2-3 hours.  This will keep you feeling full and you'll be much less tempted to binge or cheat.

Have any other tips for dealing with temptations in social situations or at home??

So true...

Inspiration: Tosca Reno

Tosca Reno has been a huge inspiration to me!  I first saw Tosca in Oxygen Magazine several years ago. She began her fitness journey when she was 40 years old!  She's a perfect example of someone who started later in life, changed her lifestyle, and reaped the rewards.  It's never too late to start and she's living proof.  Tosca is also the author of The Eat Clean Diet.

In The Eat Clean Diet Recharged (the updated version of The Eat Clean Diet) Tosca goes over the general guidelines of clean eating.  She explains what it is, how you do it, and why you should do it.  Clean eating is basically just eating healthy- whole foods that are as close to nature as possible.  Surprisingly most people don't know what healthy is.  This book breaks down the nutrition strategy used by fitness models and athletes to get into top physical condition.


Some Basic Rules:


- Eat every 2-3 hours!  You should consume 5 or 6 smaller meals throughout the day.  Combine protein and complex carbs at every meal as well as some starchy carbs like oatmeal to keep your engine burning.
- Avoid processed, packaged, preserved foods!  Shop the perimeter of the store: produce, bakery (for bread- not cake!), meat/poultry/seafood, and dairy.  The middle of the store is generally where all the unhealthy foods are located.
- Watch your sodium intake!  They sneak that stuff in to everything!  Sodium, otherwise known as salt, is not good for you.  On top of that it will make you bloat and give you a "soft" appearance.  Cutting sodium out of your diet will help you slim down and feel less bloated.
- Sugar is the devil!  Avoid sugar when possible.  No, I'm not talking about fructose, fruit sugar, I'm talking about the processed white stuff.  You don't need it.  I know we all have cravings, but do your best to find sweet treats that are also healthy for you.
- Stay Hydrated!  Drinking plenty of water will prevent your body from retaining water.  If your body is afraid it may not get more water for a while it will hold on to the water you do drink adding water weight and bloat.  Beverages that contain caffeine contribute to dehydration.

The book goes into much more detail and also includes some great recipes and meal plans to get you started.  Tosca has several cookbooks as well.

Have you heard of The Eat Clean Diet?  Found any recipes you'd like to share??

Tim Gunn: Kirstie Alley is Not a Size 4!

Kirstie Alley has lost over 100lbs. after her stint on Dancing With the Stars!

According to US Magazine, Tim Gunn, style guru, does not believe Kirstie is the size 4 she has claimed to be, but rather a size 8-10.  He added that she "looks fabulous!"  I have to say- I agree with him.

This brings up an interesting point.  Kirstie has lost over 100lbs. and looks amazing!  Why does she feel the need to fib about her dress size?  I know she's not the only woman who knocks a few digits off her dress or pant size.

Women are held to such a standard that anything over a size 4 is considered to be unacceptable.  They call a size 8 plus size on America's Next Top Model!!  What is this obsession with size and pounds and measurements?  Healthy is healthy!

I personally don't spend much time obsessing over the numbers on the scale or those on the tag of my jeans for that matter.  What matters is that I'm healthy and I feel good about myself.  Kirstie has made a huge improvement not just in her physique but also in her health.  That's much more important than trying to squeeze into a size 4.

Are you getting enough protein?

How much protein do you consume on a daily basis? 

Many women are eating far too little protein.  Without enough protein your body will never reach its full potential.  Muscles are made of protein which means you need plenty of protein to build muscle.

How much protein do you need?  This opinion varies widely and will depend on your goals and your personal fitness beliefs.  My belief?  You want plenty of protein.  According to an article on bodybuilding.com Do You Get Your Complete Protein Needs? protein should make up 10-15% of your daily caloric intake.  (There's a handy calculator if you click on the artcile link!)  Divide your current weight in half and then subtract 10.  This is how many grams of protein you should aim for every day!

Protein comes in all shapes and sizes, but choose wisely.  Some protein shake mixes and bars are laced with sugar, fat, sodium and preservatives.  It's best to steer clear of these sources and choose protein that is as close to nature as possbile- lean cuts of meat, poultry and fish, beans, whole grains, etc.  There are plenty of quality protein powders out there.  I recommend going to a supplement or fitness store (some gyms carry powders too) and ask someone if they could recommend a protein powder for you based on your fitness goals.  It's always best to ask for help!  You can also research powders online before you go shopping. 

However you get it protein is a necessary nutrient that you should take full advantage of.  Don't skimp on the protein!!

Shout Out! Oxygen Magazine

Oxygen Magazine was one of my biggest inspirations when I began my fitness journey.  I was always athletic growing up, but it wasn't until college that I began reading about fitness and clean eating.

Educating yourself is the most powerful thing you can do to change your life.  Period.  The more you educate yourself about health, fitness, your body and nutrition the better you can help yourself.  The reason I love this magazine is because it's really an all around women's health and fitness resource.  It's inspirational, gives you tons of ideas, multiple workouts, supplement information, and recipes.  Just one issue of this magazine will give you a better understanding of fitness.

The first issue I bought taught me moves that I had never seen before.  It showed me what a healthy, fit woman really looked like.  It's an amazing magazine!  If you have an extra few dollars grab an issue.  I'm sure you'll be impressed.  They skip the fluff and 'workouts while you watch TV!' junk that some other fitness magazines are cluttered with.  This magazine gives you information and strategies to get your butt in shape once and for all.

I love Oxygen!!  www.oxygenmag.com/

Welcome to My Blog!!

I started this blog to share my own fitness journey as well as tips and tricks that I've learned.  I've experienced set backs along the way, but I keep going and keep trying to be the healthiest person I can be. 

I'll be posting workouts, favorite moves, new theories, supplement information, recipes, pictures- anything and everything health and fitness!  I'll also add information specific to women's fitness and prenatal fitness.  Everyone and anyone can improve their fitness no matter their age or physical condition.  The most important thing to remember when it comes to your own journey is that it's YOUR journey.