Hunger Signs

How many of you can honestly say you have never eaten food out of boredom? Or anxiety, stress, loneliness, being in social setting, frustration.... Or because the TV was on and you didn't even realize the whole bag was gone until you reached in for more?!

Remember, eating out of any of these reasons is never a good habit to develop or support. It will not help or change any of these situations. The only thing that will change is your waist line! 

Developing a habit of responding to feelings with food is a dangerous, life long uphill journey you do not want to go down. Most people end up beating themselves up after an indulging moment like this too... And that hill will just feel like it's getting steeper and longer. 

There are two different types of hunger: Mind Hunger and Body Hunger. 

Mind Hunger is the dangerous one out of the two, it's that time you sat with a group of friends and ate the whole basket of french fries, all the chicken fingers, two drinks, and a desert without even tasting the food! 

Body Hunger is when you eat because your body is naturally telling you to eat out of true physical hunger. You can eat with no distractions, taste the food, and recognize the signs of being full even if the plate is not empty yet.

KNOW THE SIGNS: Which one are you doing?

Body Hunger:

• Satisfied for three or four hours after eating
• Aware of the smell, tastes, and texture of the food(s) being eaten
• Able to consciously plan to eat and make an effort to find something filling

Mind Hunger:

• Temporarily satisfied- shortly after eating, even five minutes later, you feel hunger again
• Surprised at what they ate because they did it automatically- all of a sudden the ice cream was gone
• Didn't remember what they ate - taste, texture - who knows?

So how do we break the habit of Mind Hunger and let our bodies eat out of Body Hunger?

We need to find out why we are eating out of Mind Hunger.  Loneliness? Stress? Boredom? Why are you eating when you aren't hungry? 

There are many things we can do to stop these bad eating habits and focus on the "Why":

• Realize that eating is not a solution to a problem or bad feeling (it will only create more)
• Seek professional counseling (there may be some underlining issues you need to address)
• Stop eating in front of the TV, book, computer, or magazine
• Get yourself up and moving!
• Join a gym, walking group, fitness class
• Find a buddy, motivate each other to stay on track

Remember, there is just as much damage done when you under eat too... do not mistake being healthy as the fewer the calories the better.

Search deep when you find yourself in these situations. Find out the "Why" before you indulge.

(All of my information is from the course I am studying called: Weight Management for Teens, A Non-Diet Approach to Health and Fitness by Linda Omichinski, RD. It is through ACE. )

Our Daily Bread

Everyone is always asking me, "What do you eat?"

For some CRAZY reason, they think because I (try my best) to eat clean and healthy, there are no options and the food is bland and boring! Let me tell you, since I changed my eating habits when I was about 24 years old, food has never tasted better. 

I went from gluten free, but still eating stuff made out of corn, rice, and potato... to now mostly a paleo type of eating lifestyle. Meaning I rarely eat any kind of grain or starch. I still enjoy my sweet potatoes and full fat dairy's:-) I won't deny myself a gluten free pizza when the time calls. 

My wonderful husband is not a picky eater at all, thank god! But I do try to make him some rice, potatoes, or pasta every once and a while. The key to keeping him happy is Texas Toast!  I won't always eat this, but every once and a while I'll snag a couple bites of potatoes!

Now if you take me to a Chipotle, which I LOVE....... then you will definitely see me ordering the brown rice AND the corn salsa:-)

Anyways, I thought I would give an example of "the day in the life of Stephanie"! Here is what is on the menu for today:

Breakfast: Smoothie

1 cup spinach

1/2 avocado

1/2 banana

2 tbs raw cacao

1 tbs chia seeds

1tbs ground flaxseed

1 tsp xylitol (or stevia)

1 scoop About Time protein

8 oz unsweetened almond milk

I have a NutriBullet which is awesome!

Snack:

1 c Cabot Greek Yogurt- Full Fat

1/2 c Blueberries

1 tbs Hemp Seeds

(you can add some stevia to this to sweetened if you want)

Lunch:

Egg Bake with tomatoes, sweet potato, and black olives

1/4 Roasted Cabbage with bacon (see recipe)

Snack:

I will drink some more About Time protein with water after my work out this afternoon

Dinner:

Chicken Stir Fry with Zucchini noodles, carrots, edamame, and water chestnuts ( by the way I have no recipe for this, it just sounds good and I made it up this morning! I'll take picture and let you know how it goes.)

I hope this helps inspire you and give you some good ideas on a healthy, clean, nourishing day of eating. Take care of your bodies, love on yourself. Have a wonderful weekend! 

Positive Body Image

What is self-esteem? "It is defined as the judgement a person makes and maintains with regard to him or herself. It is a general attitude of approval or disapproval which indicates whether the person believes him or herself significant, worthy and capable" (Omichinski 31).

There are many ways we can have low self-esteem. Most, if not all come from how to feel about our bodies. In other words, Body Image. There are two main things that I see with my clients day in and day out:

1- They will complain about their bodies as a whole (constantly wanting to lose weight, etc)
AND/OR
2- If they are successfully losing weight at a steady pace or at their goal weight, they will pick apart and complain about certain parts of their bodies they wish they could change ( thighs, butt, legs, hips, arms... you name it, they complain it)

MANY people also have an inaccurate assessment of how "big" they really are. The way they view their body is actually distorted. No matter how in shape they get, how hard they push, how "skinny" they feel, they will always see themselves as being "big". They are dissatisfied with results no matter what, talking themselves down because they feel as though their results should come in larger numbers or they should have worked harder, not ate that piece of cake, worked out 10 more minutes, and so on. 

As we all know, and as I have preached numerous times, we NEVER want to fall into a lifestyle of a yo-yo diet. These body image issues are a straight path to a disastrous life of yo-yo ing... Weight preoccupation will include a life of counting calories, using exercise only for weight management (big no no!), or constantly trying to lose more and more weight.  

Did you know that studies have found a life of yo-yo ing behaviors will actually lead to "diet-induced overweight". This a permanent state of being overweight, the person is now trapped in the state of constant weigh loss and again weight gain. This is why we need to learn how to listen to our bodies, feed them food for fuel, and exercise to make life happy and healthy. 

HOW DO WE GET OUT OF THIS LIFE OF YO YOing AND BAD BODY IMAGE??????!!!!!!!!!

We must teach ourselves the Healthier Living Cycle by following these simple steps:

• Feeling better about yourself
• Self-acceptance
• Self-confidence
• Self-nurturing
• Enjoyable Eating
• Active Living

"Caring for oneself in a way that is truly nourishing and based on one's own needs, rather than society's expectations, can promote a positive body image" (Ominchinski 34).

How can I keep stressing enough that we need to learn how to love and accept our self and our bodies just as they are?! There is nothing wrong with trying to better yourself, and want to better yourself, but you must learn to do it with a positive and loving attitude!! Negative emotions and thoughts will never get you anywhere.

Take these steps to find how to love yourself:

• Find exercise that you enjoy! Don't do Zumba if you hate it, try everything until you love it
• Find time to rest and relax, we all need a little down time
• Acknowledge any health issues you are running into, see your Dr for health screenings
• Buy clothes that fit you right, no matter what the size, clothes that fit right will always make you look and feel better!
• Learn to meet your needs for food, make it your friend, use it for fuel

Please feel free to message me with any questions or concerns, this is not an easy task, and sometimes it is really hard to accept the things that we do not like about ourselves and be able to move on. But don't stop trying... you will be so much happier and healthier once you do!! XOXO

(All of my information is from the course I am studying called: Weight Management for Teens, A Non-Diet Approach to Health and Fitness by Linda Omichinski, RD. It is through ACE )

Countering Pressures to Diet

I am officially on my way to getting another certification under my Exercise Science belt!! The American Council on Exercise (ACE) Weight Management Specialist! It is a six course, six test certification that covers a wide range of topics.

I would be honored if all of you; my wonderful family, friends, clients, and followers took this journey with me. I do believe you, along with myself, will learn a lot from the studies I am willfully partaking in.

My first book is called: Weight Management For Teens

I have only read the first chapter and already my mind is spinning with information... 

Chapter 1: The Pressures to Diet

There are certain "circles of influence" for teens today when it comes to body image and how they feel about themselves including media, family, friends, teachers, and coaches. 

As all of us know, we are living in a society that puts serious emphasis on being skinny. Skinny is also significantly related to being deemed as beautiful and successful. Discrimination against anyone who doesn't seem to fit this "skinny" image are shown prejudice across all ages, race, and sex. This begins to create something called "fat phobia" as early as the age of 6:-(

Did you know that professional models used to weight 8 percent less than the average women? It makes me said to know that the ideal woman model now weighs at least 23 percent less than the average woman... no wonder we all feel "fat" and "ugly." Many people associate weight loss with feeling of being wanted, loved, accepted, and happy. Why can't we just be happy with what God gave us and learn how to take care of our bodies in a healthy AND happy way? Only 8 percent of society naturally falls into this "ideal woman" image we see plastered on TV, magazine, and social media. 

Family, friends, teacher, and coaches can almost cause more harm to a child or teenager if they are constantly worrying about their weight and the weight of the child. Here is a paragraph in the book that makes my heart hurt. "Parental dissatisfaction with their offspring's sizes and /or shapes often results in pressuring children to lose weight by making their love conditional to the achievement of this goal. For many young women, being thin is equated with being loved."

Unfortunately if we are always hearing that we need to be thin to be beautiful, we will begin to believe it. When will we all realize that we are all born different shapes and sizes?

Did you know that adolescent girls who pursue any sort of weight-management or diet regimen are more likely to become overweight. Most are also more likely to binge eat and develop an eating disorder. Almost every single young women who was asked if they felt like they needed to lose weight said yes, even if they were significantly underweight. 

I know this is talking about teen, but every person reading this should be able to relate, and I am merely skimming the surface. Unless you look like Cindy freakin Crawford, I'm sure we have all had those "I'm Fat" moments.  So how do we heal our minds and bodies from feeling these undesired pressures to be skinny and diet? 

Here are some simple steps:

-Let's redefine beauty

-Say loving words about our self and our body, aka positive self talk

-Teach each other positive self talk- communicate positive self talk (any of my clients will know exactly what this is because I am always saying "OK now say two nice things about yourself:-) )

-STOP talking about diets and learn to live a healthy lifestyle- food for fuel

- Learn to use food as fuel and to nourish the body - create a healthy relationship with food

ACCEPT YOUR BODY JUST AS THEY ARE AND CARE FOR THEM APPROPRIATELY!

Say to yourself, "I value my body and my health."

How or who has effected how you view or perceive your body? Have you come to terms with who you are and love who you are? 

Even with all the weight loss magic that is out there, you will never get the body and health you are striving for if you do not love yourself first. Learn how to live a healthy lifestyle. Make sure your "circle of influences" is positively effecting your life, not bringing you down. Be the positive influence for all the young women in your life especially, you both will be better for it in the long run!

Live a Fit, Fabulous, and Happy Life:-)

Pure awesomeness!!!!

This is one of the best kitchen appliances I have ever bought. I HIGHLY suggest getting it!! You can do so many different veggies throught this magnificent contraption. There is a slot for making "thin noodles," as seen on the right, and "thick noodles," as seen on the left.

I bought mine from Bed Bath and Beyond, but they are also at Walmart, and probably cheaper... dang it.

I've made meat sauce, meat balls, side dishes, etc with these yummy zucchini noodles. I still have not tried using any other veggie because I love the zucchini noodles so much:-) But when I do, I'll keep you updated on the yumminess!

GO GET ONE NOW! Please and thank you:-)

Best healthy meatloaf ever!

I am one happy girl right now!!! I made this meatloaf about a year ago... and could NOT find the recipe again for the life of me. It was so delicious, healthy, and easy to make. Well guess what I just found, THE BEST MEATLOAF RECIPE EVER!!!

It's a paleo recipe, meaning: gluten, grain, dairy, sugar free. There's no bread crumbs, milk, nothing! Yay! I've made this a couple times. Once with turkey bacon, and Liquid Amino Acids to replace the Tamari (http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html). Once following the exact recipe with Tamari and regular pork bacon. I'm telling you it's amazing!

If I had to pick between the two... I actually liked the turkey bacon and liquid amino acids better than the tamari. But both freaking rock!

The recipe actually makes two servings, so I made one loaf, put the rest in the fridge, and cooked the other half the next night. It will freeze well too, so I may just save the second one for later:-)

What I love about meatloaf is you can make it beforehand, separate into Tupperware and just grab and go:-) How many times do you think I will repeat that statement while I'm blogging?? 

Enjoy!!

http://goddessinthehouse.com/2013/01/bacon-wrapped-paleo-meatloaf-recipe/

Be the Motivator

One of my VIP clients sporting my gym shirt in honor of me:-) 

It takes courage, strength, determination, and discipline to take your health and wellness into your own hands. For some people just getting out of the house is a feat. Sometimes we need a little push to get moving. Have you ever thought about how your journey could encourage someone else to better themselves?

Here is my challenge for you: Ask someone to get moving with you. Whether it's to take a hike, go for a walk, take a yoga class, zumba, lift weights... the possibilities are endless!!

Be the one who get's them moving and encourage a healthy and happy life:-) You never know the friendships you will develop or the great memories you will create. Accountability partners are a great way to keep motivated!!

Love one another, love yourself, eat clean, keep moving!!