Stacy: "Snacking"

Here's and "oldie but goodie" post from a blog I used to keep. I still feel like the information is relevent, and wanted to share it here:

Let's talk about something that many of us struggle with on a daily basis... Snacking!If you're anything like me, you may eat directly out of the cereal box instead of pouring it into a bowl, like the normal folks do. Or maybe you lick the spoon after making brownies (and the bowl?) Or maybe you take a small portion of food, eat it, and go back for seconds and thirds because the portion didn't fill you, but you end up overeating because you just had to go back for more. Welcome to my life :) We all have things we struggle with, but it's what we do after we realize what the problem in that matter. I'm vowing to be more mindful of my eating habits. I know breaking these habits isn't going to an easy task, so I need to find a way to hold myself accountable as I make the transition. Enter one of my many lists (they help me organize the ideas floating around in my head!):

1. Portion out meals before you eat them, as opposed to "picking" on things.
While you may feel as though you haven't eaten much since you merely "picked" on several dishes, you may have eaten a heck of a lot more than you think! Placing a healthy serving on a plate will eliminate the desire to keep eating. If you are still hungry after 20 minutes, feel free to grab a little more.

2. Don't eat out of the cereal box!
Or the potato chip bag... or the cookie jar... or the container holding those healthy vegan treats you baked... Whether the food you are consuming is considered "health food" or not, you still should not be consuming large quantities of anything. Measure out the amount of chips/cookies/cereal you intend on eating, and place it on a seperate plate. This way, you can still enjoy it without "over-enjoying" it, if you know what I mean ;) The culprit in my life is definitely Peanut Butter Puffins = love.

3. All the little bites, and tastes you take of food throughout the day count! You may be consuming more than you think your are.

4. There will be leftovers, and if there aren't, you can make more.
Sometimes, something is so delicious, that we can't help but want more. This is okay occasionally, but you don't need to eat tons in just one sitting! Save some for tomorrow. You're waistline may thank you for it!

5. Eat slower.
Enjoy your eating experience. Chew your food, recognize the different tastes and textures. The slower you eat, the more time you allow your body to realize it's full (which takes roughly around 20 minutes)!

6. Don't eat in front of the tv or computer.
When you're mind is on something else, you don't realize how much food you're consuming. Make it a point to sit down and enjoy your food. After all, you deserve it.

7. Eat sweets!
Did I just say that?! You should consume these in moderation, but when you do consume them, enjoy them! Don't eat a mediocre piece of chocolate cake...that's a waste of empty calories. You better get yourself the nummiest chocolate cake made, and savor it! Once you take all those diet restrictions off of yourself, and those "forbidden" foods are no longer banned from your diet, they lose their allure.

8. Say no to the bread and chips.
Of course, I'm referring to the bread and chips placed in front of you at restaurants. You will tend to overeat if something is placed in front of your face. These are food items that are easy to come by, so there's no need to eat them everytime you come across them. Just politely tell your waiter/waitress "no thanks," and enjoy your lunch instead :)

Hopefully these tips helped you!

Any questions?
Email LifestyleFitnessConcepts@gmail.com

<3,
Stace

Up next? "Why Diets Suck" ;)

Stacy: "Let Them Eat Bananas!"

I eat a banana (or 3... kidding, kind of) everyday, usually with almond butter smeared all over it. That's just how I roll. So now you can imagine my reaction when my friend Sarah (name changed, obvi) told me her diet didn't allow her to eat bananas (or apples, or grapes) because of the sugar content. Blasphemy. To that I say give me bananas with almond butter, or give me death :) This scenario played itself out as I stuffed my face with a fruit bowl and oatmeal at the local diner, while she ordered bacon and eggs- but "hold the bread. I'm on a diet."............... QUE?!

All jokes aside, it made me sad. Not because she was eating bacon and eggs (because even as a vegetarian, I'll admit bacon is yummy) and not because she turned her back on bananas (lol), but because of the all of the easily accessible, mainstream, false information available out there. Sarah is encouraged to eat all kinds of food laden with saturated fat, but has to limit her fruit intake... As a trainer, I've been asked more times than I care to count if fruit is "okay to eat." I also recall an encounter in the staff room at the gym where another trainer (while scarfing down beef jerky) questioned me eating a bowl a fruit, "considering it's high sugar content. That kind of sugar turns directly into fat!" What a numnut :) Fruit contains the most natural, easily recognizable and digestible sugar out there. Sugar content aside, fruit also contains vitamins and enzymes that are essential to your body! Doesn't it make sense to fuel your body with natural food sources instead of chemically processed ones? Don't believe me? That's fine. I'd say definitely do some research, and always consider who your resources are. Also, I suggest reading opposing arguments, and deciding what works best for you. Once you find what works for you- roll with it ;)

Clearly this post is not about bananas nor is it about whether fruit is "okay" to eat or not. Rather, its about educating yourself before you allow yourself to start any kind of diet (a word that makes me cringe, by the way, but that's a completely different kind of post!) I really and truly encourage you to research how things work, and pay close attention to how it affects your body. Ask yourself if it's something that you can healthily maintain for a lifetime. Also, consider if what your doing seems natural and healthy for you. After all, you only get one body and only you can decide what you feed it, right? Make that decision an informed one! I, too, tried almost every diet under the sun. Want to know the one that worked best for me? I believe it was the "I did tons of research on nutrition, stopped focusing so much on the nutrition facts, focused more on the ingredients list, and decided I wanted to fuel my body with wholesome foods" diet. I'm sure your nearest Barnes & Noble carries it ;) hahah

Let's talk about: changing food habits. It can be an extremely difficult process (process is clearly the operative word here people)! Often times, it's an emotional journey as well. Some people can go cold turkey and turn bad habits into good ones. That's cool, but for the rest of us, it's a gradual learning process. Take your time, don't try to be a superhero. Make small changes. Those small changes add up, and when they do, you'll have an easier time maintaining a lifestyle conducive to your goals. Plus, if you take it one decision as a time (each meal, each workout, each resting period) the final goal will not seem so far away. Those seemingly "small decisions" eventually result in some mayjah progress, and who doesn't want that?!

Questions? Feel free to ask me!
LifestyleFitnessConcepts@gmail.com

<3,

Stace