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Prevent Impulse Eating: Helpful Tips

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  It’s happened to all of us.   You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer.   And you realize that you are hungry.   Not just a little hungry though.   You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight. Bottom line:   you have to eat.   Now! As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.   And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain. It is a tough situation, and l

Commit to be Fit

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Fitness starts in your mind.   Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.   Commitment means that you are in it for the long haul.   Commitment rises above bad days, hectic schedules and volatile emotions.   Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it. True commitment doesn’t depend on how you feel.   It depends on your integrity and on living for the purpose you have set for yourself. Are you committed to get fit? No Weekend Warriors Committing to be fit eliminates the weekend warrior syndrome.   You may know a weekend warrior.   He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day.   In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to

Get Un-stuck for Mother’s Day

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This is for you, Moms.   In fact, whether you are a mom or not, this is for all the women out there who feel trapped in a cycle of, “One day, I am going to eat healthy, lose weight and really take care of myself.” It’s time to get un-stuck, and we are here to help. We know that it is hard to find time to focus on you.   And when you finally do take some time for yourself, you probably have a vague sense of guilt that there are other things more worthy of whatever effort or sacrifice you are making to work on you. That’s part of being a mom.   You put others first. But consider this .   Neglecting yourself is not good for you or those people who depend on you. The only way you can keep attending to your many responsibilities and joys is if your health is optimum. Once your health starts declining, you will have no choice but to focus on yourself.   Wouldn’t you rather do it now and know what it feels like to be fit and full of energy and still be there for those people who d

Fight Muscle Loss: Lift Weights

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  When you think of a typical older person, one thing likely comes to mind:   frailty .   Even if you can’t really identify any obvious illness, there is something about most elderly people that communicates frailty and weakness.   They probably walk slowly, move carefully and let others do many things for them, rather than doing those things themselves.   What is it?   It’s muscle loss, otherwise known as sarcopenia.   And if you are 25 years old or older, it is happening to you already. But you don’t have to take it sitting down (pun intended). What is sarcopenia? Sarcopenia refers to the process of losing skeletal muscle mass and strength.   “Sarco” is the Greek word referring to flesh, and “penia” means a reduction in amount.   Thus, the word describes a progressive weakening of the body caused by a “ change in body compensation in favor of fat and at the expense of muscle .” 1 Everyone, beginning around age 25, starts to lose muscle mass, though the actual symptoms of

Stress Busters for Tax Day

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  It’s that time of year again:   tax season.   If you are like many people, you feel increased stress around April 18.   Tensions can run high from the pressure of getting the forms filed on time or coming up with the funds to pay your (hopefully not too big) tax bill.   But you owe it to yourself to keep your stress under control as much as possible.   When your body is subjected to ongoing stress, unhealthy changes occur at the chemical level, and these changes can lead to food cravings and weight gain. How does your body react to stress? When you experience stress, your body releases a hormone called cortisol.   In small amounts, cortisol does not present a problem.   But when the stress is chronic, such as during the weeks surrounding tax season, the concentration of cortisol in your body stays elevated with undesirable results.   For example, you will crave foods that will give you quick energy, such as candy bars and potato chips.   And the presence of cortisol will ca

It’s Easter! Back Away Slowly…

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  The warm breezes of spring mean that Easter is around the corner!   After the heavy colors of Thanksgiving, Christmas and Valentine’s Day, the bright, cheerful colors of spring are a welcome sight.   But the cheerful colors are not limited to flowers and eggs.   There is no escaping the onslaught of sugar that threatens us at every turn.   From jelly beans to chocolate bunnies, empty calories abound. You need a plan. First, the facts I hate to be the bearer of bad news, but you really do need to know what you are getting yourself into when you reach for that fluffy, yellow peep.   Brace yourself, this is going to hurt… Sugar is really bad for you. When you consume Easter candy, you are getting a large dose of sugar.   Whether it is in the form of High Fructose Corn Syrup or cane sugar, it slams into your system like a bowling ball, and the effects are disastrous. Within the first 20 minutes or so, your blood sugar level spikes as the sugar enters your bloodstream. It arri

YOU Healthy: It’s Time for a New Beginning

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  Spring is a time of new beginnings.   As the world wakes up from its long sleep, our minds feel energized, refreshed and ready to celebrate.   Does your body feel the same way?   If you haven’t been working consistently on your fitness and health this winter, your body may be struggling to keep up with your mind. It’s hard to make a new start when you feel sluggish and discouraged. That’s why I exist:   to help you move from reality to your dream.   If you have tried and failed at fitness, then you likely feel too paralyzed to try again. Motivating people to get healthy, however, is what I do best.   But you have to let me help you!   Let’s get started. A quick look back    We are going to focus mainly on what is ahead for you; the past is the past and it is best to leave it there.   However, in order to make the best start, we need to take a look at what may have sabotaged your previous efforts to get in shape ·          Impatience .   Because we live in a society that is

Stealth Weight Loss: Making the Mindless Margin Work for You

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  Chances are you’ve been pulling out some of your spring and summer clothing—those favorite pieces from last year.   But if you are like many people, they don’t feel quite as comfortable as they did at the end of summer.   The zipper is a little harder to zip, and the fit is a bit too snug to be attractive.   What happened? The mindless margin happened. The mindless margin In his book, Mindless Eating:   Why We Eat More Than We Think , Dr. Brian Wansink defines the mindless margin as that margin or zone in which we can slightly overeat or slightly under eat without even realizing it. It is very easy to slightly overeat, isn’t it?   How many times have you passed through the kitchen and spied a half cookie lying on the baking pan?   It’s only a half cookie, so you grab it and eat it as you keep walking. Or what about refilling your soda cup on your way out of the restaurant after lunch?   Just a little for the road… Have you ever cleaned your plate simply because there wa