7 Tips to Get Back on Track After Overeating
In this season-of-indulgence, I wanted to give you some ideas on what to do AFTER you have overdone a meal, which can happen if you’re not careful! The best way to avoid the problems that come with overeating carbs (like extra fat gained and weakened immune system) are to…not overdo it! But just in case this plan fell through, here is plan B:
1. Don’t beat yourself up. So you overate at one meal. It happens. Give yourself some empathy, and get right back to a smart low carb paleo type meal the very next time you eat. One slip doesn’t mean that you’ve “fallen off the wagon”- it just means that you had one slip!
2. Skip the sugar. For a while at least. If you overdid dessert, it can be easy to fall back into carb addictions by continuing to eat sugar. Cut sugar out for a few days after a slip, and you’ll be just fine.
3. Eat plenty of fat. When you overeat with carbs, if you’re not careful it can lead to more carbs with each meal. Instead of opting for rolls and pasta, next time, do extra olive oil or guacamole.
4. Move. I don’t mean move out of your house, I mean, just move your body! Just walking every day can do amazing things for your health and fitness levels. Your mood will improve as an added bonus.
5. Set goals. You “carbed up” at Thanksgiving? Okay…now is a great time to enter that New Years 5k…or even just shoot for smaller goals like cutting out sodas in December.
6. Sleep! Sleep is so underrated when it comes to your health and fitness. Most people need between 7-9 hours. The more you can get, the less likely you are going to wake up exhausted, depressed, and surrounded by McDonalds Big Mac wrappers.
7. Get centered. Holidays can be stressful and lead to emotional eating. Become conscious of everything you are eating, accept your slips, and bounce back as fast as you can.
8. BONUS! If you are worried about “slipage” and what the results could be to your waist and gut, download our ebook and start doing some of the written exercises immediately. Once you have the self-knowledge, it is MUCH easier to stay on track through the holidays so that you don’t have to worry about “New Years Resolutions”. Right now through Tuesday, November 30th, we are offering a 10% discount on all our products- including the book and audio book! To get your discount just go to:
http://getyourperfectweight.com
and use discount code “HOLIDAZE” (all caps)
I want everyone to be able to make it through the holidays without the notorious “5-7 pound weight gain” and actually be able to LOSE weight while not counting calories or making sacrifices. So to give you that extra incentive, we’re discounting the products just until this Tuesday!
Just head to http://getyourperfectweight.com and put in the discount code “HOLIDAZE” when you are checking out for the 10% discount.
To your Healthy Mind and Fit Body!
Kevin
57 – Tis the season to challenge eating myths
(duration 17:59)
In this show, we address some of the myths surrounding foods and eating during the holiday season. From gaining weight to so-called food “comas,” the primary culprit is over-doing the carbs, not simply the portion sizes. Beware the marshmallow toppings and all the other sweets, which can really throw off your carbs-to-protein and fat ratios. As during the rest of the year, you want to be burning fat for energy, not carbs. Eating mindfully is one major key to this process, particularly in social situations with not-so-encouraging or knowledgeable influences. Being an independent thinker is crucial in this age of all kinds of dogmatism.
We invite you to join our FB fan page: http://facebook.com/healthymindfitbody
Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.
Items mentioned in this episode:
The Pilgrims and Property Rights: How our ancestors got fat & happy
http://www.youtube.com/watch?v=66QdQErc8JQ
The Truth about Holiday Eating
http://www.cookinglight.com/eating-smart/nutrition-101/the-truth-about-holiday-eating-00400000001262/
Are We Getting Nutrition All Wrong? by Shantanu Nundy, M.D.
http://www.psychologytoday.com/blog/beyond-apples/201011/are-we-getting-nutrition-all-wrong
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
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Variety is the key
For both fitness and nutrition, variety seems to be one of the keys to both getting the most of of it and enjoying yourself in the process.
For example, fitness (as discussed in the interview podcast with Keith Norris) is not a one-size-fits-all solution by any means. For years I did basically the same exercise every week- 2 swims, 2-3 runs, 1-2 strength training sessions and 1 yoga session if I had time.
In 2010, I have become much more interesting! For example, here was my previous week of workouts:
Saturday: Yoga
Sunday: Natural Movement in the park
Monday: Swim
Tuesday: Jog
Wednesday: Rest
Thursday: Strength training in the gym
Friday: Mini-natural movement session in the park
I’m super excited about my fitness now, because I’m doing a combination of measurable activities (like weights & yoga) that I can compare week-to-week progress on, to more free-flowing workouts, like the natural movement stuff (well even these workouts are measurable, but I’m usually trying new things and working on different systems each time).
Nutrition is the same way. I eat a lot of paleo-style meals, and I really enjoy them. But I tend to do a lot of what’s easy (i.e. ground beef with tomato sauce, mixed veggies, avocado), and I’ve been adding variety lately. For example, my breakfasts tend to be pretty boring- revolving around only 2 or maybe 3 different things that I make. I recently added a new one into the rotation (paleo pancakes!) and it’s giving me excitement to make breakfast again! Getting new, interesting recipes is the key here and there are so many great resources for that now (some mentioned in my last post on the 10 blogs!).
I think this is one of the most important things that the Paleo movement is bringing to the table. In paleolithic days, there was a much more free-flowing approach to exercise, and more importantly, PLAY! Running on a treadmill (or “deadmill”) has no where near as much intrinsic fun as say climbing a tree, or even running stairs! The enjoyment factor is what is going to keep people going, whether it’s a tasty variety of meals or a taking advantage of one’s natural surroundings or simply becoming aware of what activities are enjoyable and which ones feel like a chore.
56 – Man v. food, metabolic advantage
(duration 16:06)
In this show, we follow up with last week’s episode discussing the junk food diet and calories. We also explore excessive calorie consumption in relation to Adam, the host of Man v. Food on the Travel Channel. Needless to say, “getting the t-shirt” takes a toll on the body. Did paleo humans eat low-carb? By today’s SAD (Standard American Diet) standards, yes, even though some ate moderate carb diets (~40% of calories). So, should we go on a snack-food diet in order to prove it’s bad effects? We conclude no, as we address a listener’s points, one of which was for us to increase our caloric intake to see if we’d gain body fat and adversely affect blood readings. Fortunately, such studies have been done (clinical and controlled, not just anecdotal), showing the beneficial effects of what Atkins noted as “metabolic advantage.” In other words, as long as your insulin secretion remains low (as a result of eating low carb), increasing fat intake will typically not cause increases in body fat. The same can’t be said for most people who increase their carb intake, since those extra carbs will tend to be stored as fat and kept there, courtesy of insulin.
We invite you to join our FB fan page: http://facebook.com/healthymindfitbody
Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.
Items mentioned in this episode:
Adam takes a bite out of Washington, DC
http://www.travelchannel.com/TV_Shows/Man_V_Food/Episodes_Travel_Guides/Episode_Washington_Dc
Kevin’s new post about important blogs to follow
http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/
further reading on metabolic advantage…
Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129158/
Dr. Michael Eades has extensive and comprehensive posts on the subject of food metabolism
http://www.proteinpower.com/drmike/ketones-and-ketosis/karl-popper-metabolic-advantage-and-the-c57bl6-mouse/
http://www.proteinpower.com/drmike/metabolism/overfeeding-and-metabolic-advantage/
http://www.proteinpower.com/drmike/weight-loss/ac-fat-loss-bible-critique-part-ii/
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
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The 10 Most Important Blogs You Should Be Reading…if you care about your health
There is a vast amount of information on the Internet regarding fitness, nutrition, and weight loss. Because of the potential problem of information overload, I’ve boiled it down to 10 relevant blogs for the optimal health seeker. I asked each blogger the question “What are the three most important things you would like visitors to your site to take away?”
Here is the list, in no particular order, with a quick summary of what they are about and a quote from the author:
1. Robb Wolf 
http://robbwolf.com
Robb’s site has both a blog and podcast. I’ve found it to be a great resource for Paleo nutrition.
What are the three most important things you would like visitors to your site to take away?
“1- The basics of the Paleo Diet.
2- Health and performance benefits of a Paleo lifestyle.
3- How to actually DO the Paleo diet.”
2. Livin La Vida Low Carb/Jimmy Moore 
http://livinlavidalowcarb.com
Jimmy also has a blog and a podcast, covering many angles of low carb dieting.
What are the three most important things you would like visitors to your site to take away?
“1- First, the goal is to offer up encouragement for people who have been discouraged by the gulf of misinformation that’s out there about diet and health. The last thing people need to see on a blog about this subject is more of the same old blame game that it’s your fault if a high-carb, low-fat diet isn’t working. You’ll never find that on my blog.
2- Second, I provide education about what the right way to eat, exercise, and live as healthy as you can. Citing the latest studies, interviewing the experts in the field, and researching all the biggest health headlines to cut through the useless chatter, one thing you can count on when you visit the blog is to leave just a little more enlightened than when you came.
3- Finally, and probably most importantly, I want people to be inspired when they come to my blog. Whether it’s by my own success story or something they read about someone else’s journey, there’s just something about the power of a changed life that can empower others to do it do. Ultimately, everything I do is centered around providing inspiration that will catapult people to produce changes in their life that will make them happier and healthier than before. If that happens, then my mission in this world has been accomplished.”
3. Free the Animal/
Richard Nikoley
http://freetheanimal.com
Richard’s popular blog is a great resource for practical information on Paleo/Primal eating as well as fitness and natural movement.
What are the three most important things you would like visitors to your site to take away?
“1- Visitors to Free the Animal who read through some of the posts there and get a sense of the place should come away with the realization that we don’t advocate a diet but way of eating that satisfies, is delicious and looks appealing (check out the Food Porn category).
2- Second, eating this way has a tremendous positive impact on body composition, energy levels, mood, sense of well-being and sleep.
3- Third, we do things different around here. We’re not afraid of the f-word, or any words for that matter and we simply call things as we see them, sometimes with a bad attitude. So, fourth: you know we’re never lying to you.”
4. Natural Movement/Erwan Le Corre
http://movnat.com
Erwan’s MovNat is light years ahead in terms of natural fitness advice (as it harkens back to primitive times).
What are the three most important things you would like visitors to your site to take away?
“1- For now, the take-aways are mostly *perception* (approach, philosophy) and * inspiration*.
2- It is the philosophy that people are universally drawn to. It inspires them to look at fitness with a new angle.
3- But then, MovNat is not just jumping around, it’s how you can effectively, efficiently and safely move naturally (in any setting in fact).”
5. Tom Naughton 
http://fathead-movie.com
Tom is the creator of the hilarious and informative documentary Fat Head, and his blog pulls no punches, whether it’s a discussion on nutrition, weight loss, emotions, science or politics.
What are the three most important things you would like visitors to your site to take away?
“1- The standard dietary advice is a load of bologna, so don’t listen to it.
2- If you want to become healthier, here’s the most important step: no sugar, no grains.
3- Real health comes from eating real food.”
6. Everyday Paleo/Sarah Fragoso 
http://everydaypaleo.com
Sarah’s blog is a great resource for Paleo recipes, and planning your healthy, fit life while balancing family life and a busy schedule.
What are the three most important things you would like visitors to your site to take away?
“1. Be prepared. Being busy is not an excuse! Planning ahead is imperative when managing feeding a family, taking care of oneself, and fitting in exercise.
2. You AND the kids should be eating healthy – get rid of the junk and get the children involved in meal prep and planning – you will be AMAZED at the foods your kids will eat when they are allowed to help make it!
3. Even a novice can make great tasting Paleo meals and eating healthy is not boring or tasteless but much rather the exact opposite.”
7. Matt Metzgar 
http://mattmetzgar.com
Matt’s blog is a unique resource for the Paleo life, including the scientific studies to back up the facts.
What are the three most important things you would like visitors to your site to take away?
“1- The Paleo model can be extended beyond diet to overall lifestyle. Here you are talking about things like sleep, socializing, child-raising, outdoor activity, etc. Usually the more you can mimic the Paleo times across different aspects of life, the better.
2- Paleo does not equal low-carb. The latest research shows that Paleolithic diets were 39-40% carbohydrate. While some people might feel better or heal on a low-carb diet in the short run, the data shows Paleo diets were moderate carb.
3- I hope readers learn not to just take my word for things. I link to abstracts and studies, and so I hope readers look at things and make up their own minds.”
8. Josef Brandenberg 
http://josefbrandenberg.com
Josef is a personal trainer and has great articles based on his real life experiences, both with his own path to health and with his clients.
What are the three most important things you would like visitors to your site to take away?
“1- The absolute most important thing I want people to take away from my blog is that a healthy human body does not get fat. Portion control is something that should take care of itself. If you have the physiological desire to eat too much, then there is something else going on. Your fat cells are not trash cans that just gobble up whatever swims by in the blood. The first place to look is at your diet – some calories just make you hungry: canola oil, refined carbs, etc. Switch over to real food—meat, veggies, fruit, real fats; and you will find that your appetite is automatically regulated appropriately.
2- The second place to look is at what you do – aerobic exercise simply does not work for fat loss, in fact it might actually inhibit fat loss. Resistance and interval work will get you excellent results, put you at less risk for injury and save you hours and hours per week. It’s all upside and NO downside.
3- Finally, for all of the women, throw away your scale. The numbers on the scale do not reflect how you look with or without clothes. It is entirely possible to drop 2 sizes (like 12 to 8) and not lose a single pound. (Just in case your math isn’t very good 8 is less than 12 - smaller clothes, not bigger because of the extra muscle.).”
9. Art De Vany 
http://arthurdevany.com
Art’s blog is a definite must for anyone who wants to learn more about fitness from an evolutionary standpoint.
What are the three most important things you would like visitors to your site to take away?
“1- The relaxed and sound way to recover the healthy lean body and active, yet peaceful, mind that are our genetic legacy is to mimic, within the limits of modern foods and work, the health-giving activity patterns and diet of our ancestors.
2- The evolutionary model is a filter that helps you screen out conflicting, incorrect, and biased diet and clinical studies so you can make your own choices rather than being influenced by the “latest” study (which is probably wrong—only about half of them stand up even when they are done according to the double-blind, Gold Standard, of research—or shows such a minor effect that it is pointless).
3- Disrupted insulin signalling, inflammation, and chronic stress are the enemies. These are easy to alter if you understand the influence of evolution on the human species.”
10. Keith Norris 
http://theorytopractice.wordpress.com
Keith has a lifelong passion for fitness and it shows in his usual comprehensive blog posts discussing efficient exercise.
What are the three most important things you would like visitors to your site to take away?
“1- I want people to realize, first and foremost, that the realization of, and maintenance of, optimal health need not be an all-encompassing, full-time endeavor.
2- Coupling a Paleo diet with workouts that are brief, brutal, basic and infrequent is key to obtaining top-notch health.
3- It’s not the amount of training that the body can endure that is all that surprising, but just how little high-intensity stimulus is required for optimal results.”
11. Your Recommendation
Which blog would you add, or what blogs do you look at that you find helpful in the realm of getting healthy and staying fit? Please comment below!
