6 – Food rewards and punishments
(duration 16:52)
Make sure you get enough vitamin D production from sunlight (or use supplements)
How Much Vitamin D Do You Really Need?
http://www.lewrockwell.com/orig5/mercola7.1.1.html
Why do people “reward” themselves with junk food? To be part of the group? To fit in? To not be labeled “too healthy”?
Individuality and independence are keys to health
Some sample sentence completion exercises
After I reward or punish myself with food, I feel…
exhausted
depressed
angry
guilty
like i didn’t have to do that
that i could have made a better choice
unhealthy
Right before I indulge in my favorite bad food, I think…
I deserve this
I only eat this once in awhile
I’ll really enjoy it
it’ll lift my spirits
it’s my way of taking care of myself
I don’t think
I just do
In order to treat myself differently, it’s important that I…
recognize my pattern of behavior
come to terms with my feelings
accept the feelings that I have and not disown them
learn to see how my short-term pleasure affects my long-term goals
enjoy healthy food
disfavor unhealthy food
If I were to see unhealthy eating as a way of taking care of myself…
I would see that I deserve better
I would have more compassion for my feelings
I would try to comfort myself with truly good things
I would see self-damaging behavior for what it is
I could see food as something that’s good for me, rather than a guilty pleasure
I would evolve into the self that I aspire to be
There are psychological payoffs for both good and bad patterns of eating
Fat-rich foods (such as almonds) are good to snack on in order to feel satiated
Self-esteem affects (and is affected by) the way we eat; honoring yourself means not being at war with your deeper self-knowlege
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Transcript: http://healthymindfitbody.com/transcripts-hmfb6-food-rewards-and-punishments/
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5 Steps to Losing Love Handles
It’s a common question I hear mostly from the guys:
“How do I get rid of my love handles?”
The famed “love handles” or the fat the hangs over the sides is stubborn and annoying! I know because have struggled with handles myself. Unfortunately, there isn’t an exercise or a machine in the gym that will take them away. The good news is that there IS something you can do about this unwanted extra fat.
Follow these 5 steps as I did and you will be on your way to the best possible body you can achieve!
1. Cut the sugar. Ideally, end sugar altogether! Since many people I know tell me this is too drastic, cutting down on sugar should be your #1 priority when it comes to losing love handles. This extra fat around your waist is evidence of too many carbs. If you drink soda, quit, immediately. Only eat dessert on special occasion. Otherwise substitute fruit for your sugar cravings.
2. Don’t overemphasize working out. You can do 1,000 crunches a day, get on one of those machines in the gym that make you twist, do side lifts, back lifts, foot lifts until your ears bleed, but none of this will take care of your handle menace. Walking, running, biking, stairmaster, treadmill- all are great exercises for helping burn this fat away- but if your diet is bad, your workouts will do you little good. Strength training is also recommended, but don’t be fooled into thinking you can “spot reduce”.
3. Eat a lot. Okay, I don’t mean to eat more calories. I mean eat more often. Snacking will help you burn this fat! Shoot for 4-5 times a day (including meals). Just stick with the good stuff for snacks- fruit, almonds, cottage cheese, protein bars, etc. If you eat often your body will continue to burn fat all day long as it’s digesting.
4. Take the stairs. This isn’t hard. If you’ve only got a few floors to go don’t take the elevator or escalator. Something this little can make a huge difference in how much cardio you’re getting over the course of a week.
5. Eat fat. Yes. Eat fat to burn fat. Just be careful of what kind of fat. Nuts, olive oil, coconut oil, and avocados are all good for you and will help you to keep away pesky blubber. But stay away from trans fats or “partially hydrogenated fat” at all costs, as it’s terrible for your health and can stay in your body for months! I tend to eat almonds often throughout the day, and it keeps me satisfied and keeps me from overeating.
5 – Separating diet facts from diet fictions
(duration 21:24)
Typical American diet is pretty bad, so most alternatives are better
Vegetarian/vegan camp does offer some benefits in the realm of vegetables and healthy fats
Skinny Bitch/Bastard books even make some good points, such as that we should question “authorities” (e.g., the FDA)
Eat To Live book doesn’t consider all the evidence for lower carb, higher fat, and meat protein diet
We must always beware of confirmation bias and try to falsify various claims by doing some research
Donuts rule! No, not really. ;)
Eating lots of fat along with lots of carbs is not good for you (but lots of fat is ok with less carbs)
Don’t be married to your diet ideas; question your assumptions by exploring the evidence!
How about elk for breakfast, elk for lunch, and elk for dinner?…healthy, but not very exciting (wild game meat has important amino acids and fatty acids)
Insulin is the key hormone related to fat storage and fat loss (regardless of some people’s ability to process carbs without much fat gain, due to their genes)
Mouse studies often don’t translate to humans
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
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What is the right diet?
At healthymindfitbody.com, we often talk about various issues in nutrition, the latest topics surrounding diet in the mainstream media, and all the nutritional myths flying around out there.
As I mentioned on our last podcast, I went to the bookstore over the weekend and was perusing the Health section, only to find a massive cluster-F of diet books and all kinds of widely differing ways to lose weight. What is the right diet? I’m not convinced there is one right diet, but there are ideas in the nutrition world based on science!
I flipped through a few of the really trendy ones like “Skinny Bitch”, and found a few tidbits of helpful information, but for the most part, authors are relying on flawed studies and the many times debunked, caloric theory of weight loss (burn more calories than you consume to lose weight).
One book that caught my eye was The Paleo Diet for Athletes. The Paleo Diet looks at what our Stone Age ancestors ate and adapts that to what we humans should likely be eating today. This book particularly focuses on athletes, who they claim, do in fact need slightly more carbohydrates than non-athletes- but no where near the carbo-loading crazed status quo indicates! The key is what specific carbohydrates should athletes be eating, and when?
I can’t wait to read the entire book, since I work with triathletes and swimmers as well at peak performance, and do the occasional half marathon myself. I have eaten a fairly low carb diet for about a decade now, but when I get around other athletes, most are still obsessed with carbs. I think it’s time we finally moved beyond these old ways of thinking and relied on new scientific discoveries instead of remaining in our comfort zones!
4 – Hungry Girl should eat more saturated fat
(duration 20:37)
Eat Yourself Thin by Hungry Girl – ABC News
http://abcnews.go.com/video/playerIndex?id=8576093
Watch out for all the processed carbs in stores; instead, shop the perimeter of the grocery store
7 Reasons to Eat More Saturated Fat
http://www.fourhourworkweek.com/blog/2009/09/06/saturated-fat/
Lowering carb intake while increasing fat intake will tend to improve your blood readings
The triglycerides/HDL ratio is one of the most potent predictors of heart disease
Be conscious of the three S’s – sleep, sugar, and stress
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
Podcast: Download
