So Why Do You Overeat?

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One very important thing that I have learned in the last 6 years of coaching clients:  Overeating is rarely about just eating too much food!  Food is more than just food…..

Unless you are one of the rare people that realizes that food is fuel and so you eat only healthy food that your body needs, in the correct portions thus maintaining a perfect balance between calories in and energy used, chances are you are like the rest of us, you eat for other reasons…the longer you let those reason dictate what you eat the more unhealthy you are going to be. Sorry, just a fact! The truth will set you free!

One of the most important realizations that you can come to, that will have a huge effect on your long-term health, is what drives you to eat.

Stressed? – Many people overeat when they are stressed.  It gives them emotional comfort. Eating comfort food brings many people back to their childhood and a simpler time.

Bored? – I’m guilty of this one. Got nothing better to do so your forage in the kitchen looking for something to eat, filling in the time hoping that food  will end your boredom?  Doesn’t work well does it? Nope

Feeling lonely or unloved?  Most of us associate food with our childhood, a loving caring parent, baking us cookies, a warm family atmosphere while you share a meal around the kitchen table.  How’s that quart of Ben and Jerry’s filling in for your feeling alone?  Probably not doing to much for you but making you overweight and feeling more unloveable.

Life out of control?  Many eat because they feel powerless in other areas of their life. They overeat because they can and no one is going to tell them not to.  Eating is one of those things that we use as control.  I’ll eat what I want, when I want  and as much as I want, just watch me.

Feeling bad about yourself?  Ah what the heck, my job is going down the tubes, the kids are driving me nuts and the spouse is checked out.  I think I’ll eat a pint of ice cream and wow that tastes good. Many I hate myself for not having any control over my eating..and the cycle continues.

These are just a few of the more common reasons we overeat.

You can go a any diet you want but in the end you will not make permanent, life altering changes to your weight or your health until you identify and address why your overeat!

You DESERVE TO BE HEALTHY!

Drink Up, You Know You’re Thirsty!

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Okay so the subject of water is boring.

We all know we should drink more, it’s good for us…blah blah blah. Been there done that!

But do you really know why?

Our body is made up of 75% water.

You can go for months without food but only days without water.

Drinking more water makes the body light and airy, expanding energy throughout your whole system.

Your digestive systems cannot work properly without water.  Maybe that’s why your not regular!

Constipation, gas and bloating are many times dramatically relieved by consuming 64oz of water a day.

If you are too tight, suffering from stress, have headaches and body tension, you may want to drink more water.

In addition, cravings for sweets can be a sign of dehydration.

Drinking water can reduce and even eliminate these cravings.

A large majority (75%) of Americans are chronically dehydrated.

Regular flushing of the kidneys and liver ensures that dead cells and other waste products can be expelled before they reach toxic levels.

Staying hydrated can prevent premature aging, eliminate pain and headaches, lessen hypertension and promote weight loss.

Drinking water leads to increased energy levels.

The most common cause of daytime fatigue is actually mild dehydration.

For a majority of sufferers, consuming water can significantly reduce joint and/or back pain.

Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.

Soft drinks, coffee, and tea, while made up almost entirely of water, also contain caffeine.

Caffeine can act as a mild diuretic, preventing water from traveling to necessary locations in the body, creating dehydration!

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Timing is also important for water intake.  Upon waking up in the morning it is good to drink a couple of glasses of water to immediately hydrate the body. (make sure you throw in that lemon)

Don’t wait until the evening to get hydrated or you may spend critical snooze time in the bathroom.

Food is filled with water.

Apples are 84% water
Blueberries are 84% water
Cantaloupe is 90% water
Grapefruit is at 91%
Little green peas are only 76% water
Carrots are good for the eyes and are 84%   water.
Spinach comes in at 92% water.
Cucumbers come in at about 90% water.

Grains are 2 parts water and one part grain.

Many vegetables are high in water content and steaming or boiling increases the water content.

So fill that glass or bottle and drink-up, you know you’re thirsty!

What is your favorite trick to make sure you drink 8 glasses of water a day?

Leave your comment below!

Have You Seen My Mind? Exercise and Your Brain!

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Your body was meant to move.

Shake your groove thing.

Rock and Roll.

Okay so exercise will help you loose weight, have a healthier heart, stave off cancer, look better in your clothes and keep you looking younger for longer but did you know it can dramatically improve your mind?

Let’s face it, being middle age has its challenges but the ones that are the most distressing are brain fog, slips in memory, depression….

Don’t take it sitting down.  Let’s kick some middle-age mind’s butt!  Let’s stretch first….

“Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning,” says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain

Did you know that aerobic exercise can be as effective as anti-depressants?  It promotes nerve cell growth that may have been damaged by depression. That beats the heck out of medication any day.

Movement transforms your brain.

It not only reduces stress but can reverse it’s affects on the body and brain. Researchers found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and inactive. Wow, I feel calmer already!

Exercise enhances learning.  The act of moving and sweating creates new brain connections.  Like your exercise with a does of strategy, like tennis, dancing or riding a bike through traffic? 8-(  Expect to see even more improvement in your ability to learn if you regularly participate in sports that take thought. Complex activities not only have the advantage over more simplistic exercise but you add the intellectual component of strategic thinking -wow that is a twofer!

I wonder if reading while on my elliptical qualifies? 

Who can forget about the improvement in mood and motivation we get from exercise. This is the reason most of us exercise in the morning.  It pumps us up, makes us feel like we can do anything and makes us happy.  This is one of my favorite benefits of exercise. I’m psyched when I finish my 30 minute work-out and that feeling last throughout the day. Whoohooo!

Exercise protects us from mind-robbing diseases such and Alzheimer’s.  This is huge.  Most of us have been affected by or know someone who is by this life-robbing disease.  Exercise appears to protect the hippocampus, which governs memory and spatial navigation, and is one of the first brain regions to succumb to Alzheimer’s-related damage.  A simple walk each day not only can help stave off this disease but slow it’s progression once it has started.

Getting a little yancy aren’t you?   

Yes exercise is great for your body – your whole body.  Let’s do a little age reversal by starting a exercise practice. Nothing complex just a good walk, a dance or zumba video will do just fine.  Find something you like, can stick with and BAM you will be looking and feeling better in no time.

I think I will go jump on that machine and pump up my brain power.

What will you be doing today to BOOST YOUR BRAIN?

photo from freedigitalphotos.net

Want to talk about your health goals? Contact me at MindyKannon@yahoo.com or go to my website at www.mindykannon.com.

Recharging your Batteries

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I know after this post some of you are going to want to slap me.

Well maybe just strongly dislike me.

In recent years I have fallen in love with sleeping.

I spent most of my life fighting sleep.

I felt it was a waste of time, boring beyond belief and hey I was cool on 4 hours.

Well, I thought I was.

Between lack of sleep and eating junk food, I was operating on auto-pilot.

There were afternoons that I could not stay awake, had no idea what people were saying to me and couldn’t make a good decision if my life depended on it.

That happened almost every afternoon from 1-3. Zzzzzzzzzzzz!

The lack of sleep was draining my energy and stressing me out.

I knew it but hey when it got to be night-time, I was wide awake and ready to roll.

I knew something had to change, and so I did.

I started exercising more, eating better food and crawling into bed with a book each night around 10.

Secret: best sedative ever…..a book…just give me one at 10pm and I am guaranteed to wake-up some 8 hours later with it plastered on my face..ouch!

I also believe that naps are highly underrated.

If you are able to grab a 15-20 minute snooze – do it!  

So here are some easy tips to try if you are having trouble going to bed at night!

1.  Turn off the TV and computer an hour before you want to retire, put on some cool music, take a bath or put on some comfy night-wear and read a book.

2.  Make sure your bedroom is cool (I like it cold), dark and free from electronic devices…..

3.  Rise with the sun! If you are able to leave your drapes or blinds open do, you will naturally.  Having your internal clock follow the natural rhythms of the sun will help you to get a more restful sleep.

4.  Exercise every morning.  We are meant to move and part of the benefit is a more sound sleep.  Just don’t do it at night, you’ll have a hard time getting to sleep.

5. Eat the last meal of the day no later than 3 hours before bed and make it light – soups are best!

6.  Avoid alcohol after dinner – you may think it helps you to sleep but really alcohol just makes your blood sugar go all rogue and you wake up much more frequently.

7.  Watch your water intake (I know I do).  A couple of glasses of water in the evening will insure that you will be taking that bathroom walk of shame a couple times a night.

8.  Best of all and you’re gonna love this one…snack on about 1 oz of organic dark dark chocolate ( no milk and very little sugar added) about an hour before bed you will slip into sweet slumber in record time.

Once you get in the habit of sleeping 7-8 hours a night you will notice a huge increase in your energy, stamina and metal acuity.
Oh and an added bonus – you will look younger and be able to lose weight easier….

Can’t beat that!

Sleep tight!