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Healthy Food & Emotional Regulation

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Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods.

The trouble is, these foods are only a temporary fix. They fill a void, and in the case of sugar, give our mood a boost. But then we come crashing down again and may even experience shame and guilt for having binged on food we know is not good for us. This can lead to a vicious cycle of more emotions, more eating, more emotions, more eating. This cycle can ultimately lead to weight gain and even the development of certain chronic diseases like heart disease and type 2 diabetes.

Your Brain on Comfort Foods

We are what we eat is a very true sentiment, especially when it comes to our brain. When life throws us challenges, we need our brain to work optimally so we can figure out the best way to deal with our circumstances or to process emotions. The trouble with reaching for comfort foods is, they are actually harmful to your brain.

Think of your brain like the engine in a car. You wouldn’t put frozen lattes in your gas tank because you know your car needs the right kind of fuel to run well. Your brain also needs the right kind of fuel. Your brain requires high-quality foods that are loaded with vitamins, minerals and antioxidants. These nutrients nourish your brain and protect it from oxidative stress.

Did you know that studies have shown a direct link between a diet high in refined sugars and impaired brain function? And even a worsening of symptoms such as depression?

The bottom line is, while your instinct in the moment may be to reach for those processed comfort foods, do your best to make better food choices. It will be hard at first, but good habits can be formed over time. Your brain will thank you.

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Filed Under: Depression, Nutrition

Tips for Staying Healthy While Working from Home

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For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic.

For this second group of people, working from home has completely changed their day-to-day lives, and many have found their overall health has taken a toll. With lockdowns and social distancing still mandated in many areas of the country, it’s a good idea to discuss some things you can do to stay healthy while you continue to work from home:

Keep Your Routine

We’ve all heard the stories of people admitting they aren’t showering as often and are staying in their PJs all day. While this was fun and novel at the beginning of the pandemic, allowing this to continue can negatively impact your mental and physical health.

It’s important to keep a daily routine. This means setting an alarm, showering, dressing, etc.

Get Exercise

You may not even realize how much more you used to move around at your office or place of work. The office kitchen and bathroom were probably farther away, and you took breaks just to chat with coworkers. It’s important that you get up from time to time and move around at home as well.

Stock Up on Healthy Food

It will be FAR TOO EASY to put on weight when working from home unless you make sure to get rid of most junk food and instead, stock up on healthy food and snacks.

Stay Connected

Not everyone is cut out for working from home as it can be isolating. If you’re used to being around a lot of people and are feeling lonely, be sure to check in with friends and coworkers throughout the day.

None of us really know when life will return to normal. If you are forced to work from home at this time, be sure to follow these tips so you can stay healthy!

 

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Filed Under: Nutrition, Sports / Exercise, Telehealth

Eating Healthy without a Diet – Why it Matters

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A quick search on Google will bring up myriad trending diets that claim to help people lose weight. The problem with a majority of these diets is, they aren’t very healthy. The cabbage soup diet? Baby food diet? The “five-bite” diet? Not only are many fad diets unhealthy, but some are also downright dangerous!

The truth is, eating healthy can help a person lose weight and even prevent some common chronic diseases from developing. For example, eating healthy can decrease your risk of developing high blood pressure, type 2 diabetes, and heart disease.

Here are some tips on how you can eat healthy to lose weight and feel great:

Focus on Eating Whole Foods

Your goal should really be to stop eating processed foods and start preparing your own whole foods. If your food comes in plastic or cardboard packaging, it’s not a whole food and is most likely laden with trans fats, hidden sugars, and weird chemicals you can’t pronounce.

Try eating more meats, eggs, dairy, fruits, veggies, nuts, and seeds.

Pack Your Lunch

Even with the best of intentions of eating healthy, many working adults refuse to take their lunch to work with them. 12 pm rolls around and they are very hungry, which causes them to make poor food choices and get their lunch out of a vending machine or from the fast-food joint down the street. Do your best to prepare healthy lunches and bring them with you.

Combine Healthy Eating with Other Healthy Habits

To lose weight and optimize your overall health, you’ll want to combine good nutrition with healthy habits such as exercising, managing stress, and getting enough sleep. In fact, research has shown that quality sleep is just as important for disease prevention and weight management.

If you want to lose weight and be healthy in the new year, then follow these tips.

 

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Filed Under: Nutrition

The Best Foods for Pre- and Post-Workout

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You’ve committed to an exercise routine, but do you find you run out of energy halfway through your workout? Or maybe you feel good during your workout but kind of crash a half-hour later?

Your body requires proper nutrition to perform optimally. With this in mind, here are the best foods to eat before and after your workout.

OPTIMAL PRE-WORKOUT NUTRITION

Eating the right foods before your workout will help to fuel your body so you can perform your best. Here are some of the best foods to eat before your workout.

Carbohydrates

The glucose derived from carbs will help to power your muscles during your workout. Some great carb options for a pre-workout snack are bananas, whole wheat toast, oatmeal, fruit salad, and pasta.

Protein

Eating protein before exercise has been shown to increase muscle protein synthesis. Eating protein before your workout will help your muscles recover and help you to see more gains.

Some good pre-workout protein options include eggs, meats, yogurt, and whey protein drinks. If you opt for the protein shakes, just be sure your protein powder doesn’t contain copious amounts of sugar or unnecessary fillers.

Fat

Glycogen from carbs is what will help fuel your shorter, high-intensity workouts, but to fuel your longer moderate-intensity workouts, you’ll want to make sure you eat some healthy fats before your workout. Some great fat options are eggs, full-fat dairy, avocado, and fatty fish like salmon.

OPTIMAL POST-WORKOUT NUTRITION

You’ve eaten the right foods to power your body through your workout and now you are done, stretched, and showered. That doesn’t mean your work is done. Your post-workout nutrition is just as important as your pre-workout nutrition.

You see, when you were working out, your muscles used up all of your glycogen stores for fuel. Some of the proteins in your muscles also got broken down and damaged by physical activity. Your body naturally wants to rebuild and replenish and so you’ve got to make sure you give it the right tools to do so.

And guess what those tools are? They are the very same MACRO nutrients you gave your body before your workout: carbs, protein, and healthy fats. Here are a few more ideas of foods to try under each category:

Carbs

  • Sweet potatoes
  • Quinoa
  • Rice cakes
  • Potatoes
  • Dark, leafy green vegetables

Protein

  • Cottage cheese
  • Chicken
  • Protein bar
  • Tuna

Fats

  • A salad with olive oil
  • Nut butter
  • Trail mix (dried fruits and nuts)

The bottom line is, if you give your body the proper nutrition, it will work and work hard for you, so you can reach your fitness goals! So be sure to eat the right foods before and after each workout.

 

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Filed Under: Nutrition

Five Healthy Ways to Reward Yourself

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For many of us, when we think of a treat or a reward, our minds turn to food: our favorite chocolate cake at the local bakery, or a big, cheesy slice of pizza. If food doesn’t do it for you, you might want to reward yourself with some other unhealthy habit such as expensive purchases or overindulging in alcohol.

When we’re looking to treat ourselves, it’s usually to reward a positive change or goal we’ve reached through discipline and consistent effort. While there’s nothing wrong with the occasional indulgence, turning to an unhealthy habit to reward good behavior can possibly un-do your hard work; at the very least, you’re taking a step back from your healthy change instead of taking a more positive step forward. If you want to find ways to treat yourself that won’t impede your progress, read on to discover five healthy ways you can reward yourself for a job well done.

1. Relax & Rejuvenate

There might be no better way to spoil yourself than a massage or day spa treatment. Schedule yourself for a massage, a facial treatment, a mud bath or a hot stone massage. You might also want to visit a hot spring, where you can relax surrounded by nature in warm, geothermal pools.

2. Get a Makeover

A makeover is a great way to celebrate hitting a goal. Get a manicure, a new haircut or hire a professional makeup artist to create a new look. You can also consult a personal stylist to help you update your wardrobe.

3. Enjoy Some Alone Time

Some alone time might be just what you need to treat yourself. Take a day off work and plan a “stay-cation” for yourself. Take a bubble bath, find a new podcast to listen to, have a cup of hot tea or coffee while you curl up with a new book or binge-watch some shows on your streaming service. You can also go out by yourself and enjoy a movie or visit an art gallery.

4. Plan a Night Out

If spending time with loved ones is something you crave, plan a fun night out with friends. Find a comedy club, a festival, concert or sporting event to attend.

5. Take a Day Trip

Plan a day trip to a locale you’ve been meaning to visit. Plan a mountain hike or a visit to a beach or lake and enjoy a swim and a healthy picnic. If you’re looking for something more active, consider canoeing, horseback riding or a bike ride. If something relaxing is more your speed, take a long drive and spend the night out under the stars with a loved one.

Changing out our bad habits for healthier ones takes time and effort. By learning to reward ourselves in a more positive way, we reinforce our newer, better habits while discarding the old habits that held us back.

If you’re trying to make positive changes in your life and need guidance and encouragement, a licensed professional can help. Give my office a call today, and let’s schedule a time to talk.

Filed Under: General, Nutrition