Why do you crave carbohydrates in winter?
Natural sunlight converts to vitamin D and naturally boosts serotonin levels. This may be why spring weather puts you in a happier mood!
In winter, your serotonin levels are lower due to lack of vitamin D. Your body wants to increase seratonin and looks to do that through food. Enter: CARB CRAVINGS!
Don't let your carb cravings impact your weight loss efforts
--When choosing foods, always choose whole grain breads and pastas. Stay away from enriched carbs, such as white bread.
--Always eat protein with carbohydrates. Try turkey on whole-grain bread or brown rice with black beans.
--Get 7-8 hours of sleep each night.
--Use a light box for light therapy for 20-30 minutes per day.
--Exercise for 30 minutes per day. Even three 10-minute walks will help your mood.
Monday, January 17, 2011
Sunday, January 9, 2011
Find hidden meaning in product ingredients
We are familiar with terms like “sugar” and “fat”, but manufactures don’t always display these words in black and white. Check out the list of related terms below, so you can figure out when they are hidden in your foods.
Sugar can also be stated as…
• Sucrose, fructose, dextrose, etc.
• Corn syrup
• High fructose corn syrup
• Honey
• Maple syrup
• Evaporated cane juice
• Mannitol
• Sorbitol
• Chicory/carob/inulin/tapioca syrup
• Caramel
• Molasses
• Cane juice crystals
Recommended sugar intake per day:
• Men = nine teaspoons
• Women = six teaspoons
• Current American average = 22 teaspoons (due to hidden sugars in products)
Trans Fat can also be stated as…
• Hydrogenated/partially hydrogenated oils
• Shortening
• Margarine
Recommended trans fat intake per day:
• Men & Women = No more than 2 grams
• Current American average = Up to 6 grams per day
Sugar can also be stated as…
• Sucrose, fructose, dextrose, etc.
• Corn syrup
• High fructose corn syrup
• Honey
• Maple syrup
• Evaporated cane juice
• Mannitol
• Sorbitol
• Chicory/carob/inulin/tapioca syrup
• Caramel
• Molasses
• Cane juice crystals
Recommended sugar intake per day:
• Men = nine teaspoons
• Women = six teaspoons
• Current American average = 22 teaspoons (due to hidden sugars in products)
Trans Fat can also be stated as…
• Hydrogenated/partially hydrogenated oils
• Shortening
• Margarine
Recommended trans fat intake per day:
• Men & Women = No more than 2 grams
• Current American average = Up to 6 grams per day
Saturday, January 8, 2011
Learn to love morning workouts
I started working out in the mornings about 18 months ago. While it was tough to get used to at first, I've learned to love it. Plus, I don't have to worry about all the excuses for NOT working out after work!
--Exercising early in the morning gets your metabolism going and keeps it elevated all day to help burn more calories.
--You have a great start to the day, which is a gratifying feeling! It will keep you motivated throughout the day to make healthy choices.
--Exercise can increase mental acuity, keeping your brainpower working stronger all day.
--Ease into it. Try getting up just 10 or 20 minutes early at first for a quick workout. Plus, you get it over with for the day - before your day even gets started. No worrying about fitting in it later once your busy day begins.
--Exercising early in the morning gets your metabolism going and keeps it elevated all day to help burn more calories.
--You have a great start to the day, which is a gratifying feeling! It will keep you motivated throughout the day to make healthy choices.
--Exercise can increase mental acuity, keeping your brainpower working stronger all day.
--Ease into it. Try getting up just 10 or 20 minutes early at first for a quick workout. Plus, you get it over with for the day - before your day even gets started. No worrying about fitting in it later once your busy day begins.
Are you ready to commit to a healthy lifestyle? Ask yourself these questions.
You say you want to lose weight. You may have found the motivation to go to the gym this week and choose the right foods. But, it’s only the beginning. After a few weeks, your motivation may dwindle and unhealthy habits may find their way back into your life. What seemed fun and easy at first is more difficult. Do you treat unhealthy treats as “rewards” for losing a pound or two? Are you heading to happy hour more than the gym?
Start. Stop. Start. Stop. Many experience “yo-yo dieting” and can’t get past it. If this describes you, there is a way to get past it, starting with losing the word “diet” from your vocabulary. To be successful and stay successful, you must be ready to commit to a healthy lifestyle – forever. Are you ready to commit? Ask yourself these questions and find out.
Do you know why you want to lose weight and live healthier?
Are you trying to improve a health issue such as high blood pressure? Do you want to shop in a boutique rather than a plus-sized store? Whatever your goal may be, hang onto this. This is your motivation that will keep you going on tough days.
Do it now: Write down your goal and keep it where you can see it everyday. Hang a picture of the article of clothing you want to wear in plain view. Keep a reminder of your goals in sight at all times.
Do you compare yourself to others?
If others around you who have lost weight or have a healthy lifestyle make you uneasy, try focusing that energy on yourself! Believe in yourself that you can make positive changes rather than focusing on wishing you had your friend’s faster metabolism.
Do it now: Write down the five most important people in your life. Are you on this list? If not, add yourself and remember that you are worth it!
Do you keep procrastinating?
If you keep putting it off (“I’ll start Monday”, “I’ll start after the holiday/birthday/next month”, etc.), then you are not ready. There is no perfect time to start except for right now. Start TODAY! It doesn’t mean committing to a rigid diet and going to the gym every day. It means taking one step toward good health today. Take a short walk, choose a salad over French fries or cut down to one soda per day. Small habit changes now turn into big results over time.
Do it now: Write down one habit you will change this week and focus on it. When you have it mastered, repeat the process.
Do you give up easily?If you eat one unhealthy meal, do you give up on your diet? If so, it’s important to recognize that one poor meal – or even one weekend of poor meals – does not ruin everything. Consistent healthy choices over time will help you meet your goals. We all make unhealthy choices, but moving on from them – not making more of them - is the key to success.
Do it now: Forget yesterday and start again today. Every day is a new opportunity for you to make healthy choices. Forgive yourself and learn to make a better choice next time.
Start. Stop. Start. Stop. Many experience “yo-yo dieting” and can’t get past it. If this describes you, there is a way to get past it, starting with losing the word “diet” from your vocabulary. To be successful and stay successful, you must be ready to commit to a healthy lifestyle – forever. Are you ready to commit? Ask yourself these questions and find out.
Do you know why you want to lose weight and live healthier?
Are you trying to improve a health issue such as high blood pressure? Do you want to shop in a boutique rather than a plus-sized store? Whatever your goal may be, hang onto this. This is your motivation that will keep you going on tough days.
Do it now: Write down your goal and keep it where you can see it everyday. Hang a picture of the article of clothing you want to wear in plain view. Keep a reminder of your goals in sight at all times.
Do you compare yourself to others?
If others around you who have lost weight or have a healthy lifestyle make you uneasy, try focusing that energy on yourself! Believe in yourself that you can make positive changes rather than focusing on wishing you had your friend’s faster metabolism.
Do it now: Write down the five most important people in your life. Are you on this list? If not, add yourself and remember that you are worth it!
Do you keep procrastinating?
If you keep putting it off (“I’ll start Monday”, “I’ll start after the holiday/birthday/next month”, etc.), then you are not ready. There is no perfect time to start except for right now. Start TODAY! It doesn’t mean committing to a rigid diet and going to the gym every day. It means taking one step toward good health today. Take a short walk, choose a salad over French fries or cut down to one soda per day. Small habit changes now turn into big results over time.
Do it now: Write down one habit you will change this week and focus on it. When you have it mastered, repeat the process.
Do you give up easily?If you eat one unhealthy meal, do you give up on your diet? If so, it’s important to recognize that one poor meal – or even one weekend of poor meals – does not ruin everything. Consistent healthy choices over time will help you meet your goals. We all make unhealthy choices, but moving on from them – not making more of them - is the key to success.
Do it now: Forget yesterday and start again today. Every day is a new opportunity for you to make healthy choices. Forgive yourself and learn to make a better choice next time.
Monday, July 5, 2010
My website has a new look!
My website has been updated to include more articles, videos and a store with my favorite weight loss tools. What do you think?
www.mindovermayo.com
www.mindovermayo.com
Sunday, July 4, 2010
Sunday, April 4, 2010
I need to be accountable
I've really been struggling lately. (Lately, meaning the past year.) I've been messing around with these same five pounds for about a year now. It's very frustrating for me because I KNOW I can do this. I KNOW I can stay at/under my weight goal. However, here I am again - back up 3-4 pounds over it.
It doesn't sound like a lot of weight, but when I set my original weight goal, that was more of a limit than my actual goal. Like - don't go over this number or the demise will begin! I have been trying to "trick" myself into losing weight. For example, I get a "reward" each week I lose weight. I bought a pair of jeans that require a 5+ pound loss prior to wearing in public. I am food journaling. It's not working for some reason.
Here are the reasons:
--I am giving myself food (and let's be completely honest) alcohol rewards
--I gave myself two weeks off of food journaling over the last month and a half
--I went on vacation
--I have not gone to a Weight Watchers meeting since February
--I am giving myself permission because "I worked out"
I. AM. NOT. ACCOUNTABLE.
Anyone else struggling? I'm getting this all down as a hope to begin some better accountability. Telling myself is not working. Time to put it all out there and get into those damn jeans.
It doesn't sound like a lot of weight, but when I set my original weight goal, that was more of a limit than my actual goal. Like - don't go over this number or the demise will begin! I have been trying to "trick" myself into losing weight. For example, I get a "reward" each week I lose weight. I bought a pair of jeans that require a 5+ pound loss prior to wearing in public. I am food journaling. It's not working for some reason.
Here are the reasons:
--I am giving myself food (and let's be completely honest) alcohol rewards
--I gave myself two weeks off of food journaling over the last month and a half
--I went on vacation
--I have not gone to a Weight Watchers meeting since February
--I am giving myself permission because "I worked out"
I. AM. NOT. ACCOUNTABLE.
Anyone else struggling? I'm getting this all down as a hope to begin some better accountability. Telling myself is not working. Time to put it all out there and get into those damn jeans.
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