STRESS Eating? Stop it in its tracks!

Stress eating or emotional eating is a frequent topic between my coaching clients, training clients, class students and myself.  Most adults, women in particular are dealing with stress in their daily life, coupled along with some daily habits in our routines that fuel this problem!

The first thing to identify in regards to stress eating is your food habits and food cravings.  Are you eating more  at certain times of day or around certain people?  Are you choosing comfort foods around regular scheduled meals?  Is healthy food what you are thinking about (true hunger) or is it more about the emotional “filling up” at certain times (lots of thought about certain food).  Once you can identify these times, foods and habits that you want to change it is time to get “mindful” of all of these factors!

If you can be mindful, or aware of your tough times, tough foods and tough feelings then you can change the scenario completely.  DECIDE to be aware of filling your BELLY when needed (on a schedule preferably) vs. filling an emotional need.  Focus on actual hunger and not a certain salty or sugary food that is a craving for fatigue, stress or a habitual timed event (ie: the late night snack, uh oh!!).  Keep foods on a schedule that you know you body needs, instead of emotional wants.  When we feed feelings instead of our bodies, we store excess food that otherwise we don’t need typically.

Some practical tips:

identify your triggers (write it down if that helps you to see it)

adjust daily routine/habits so they are not about food

learn your cues and know your weak times to fill with alternatives

set yourself up for success with food prep and healthy choices

eat slowly and on a schedule

“take 5” before caving into that craving/sometimes it is thirst or fatigue!

enjoy relaxation and favored activities over food

be confident with social influences, choose what is best for YOU.

At the end of the day, do not beat yourself up. Focus on your healthful journey and what comes next.  Love your body and it will love you back.

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Summer Unlimited Class Pass $169

Valid for 75 consecutive days from purchase date and sale no longer available for purchase after June 30.
Not to be combined with any other offer and no date extensions*
(student unlimited is separate and is 3 months for $129.)

Barbecue Blowout!

Barbecue Blowout!

How to host and enjoy those spring and summer barbeques without gaining an ounce!  Here are ten ideas for spring and summer success!

  1. When making your own burgers, substitute lean ground turkey or chicken for ground beef when possible. If vegetarian burgers are on the menu, keep fat content low.
  2. Add egg white to your burger mix to add lean protein and keep seasonings in!
  3. Top burgers and proteins with fresh grilled vegetables and a heaping scoop of a fat free condiment such as sugar free ketchup, mustard, salsa or hummus
  4. Try a themed flair when making your menu; Mexican burger with taco seasoning, salsa, and avocado (side bar of toppings is fun for kids), or an Italian burger with fresh basil, low fat mozzarella and fresh tomato
  5. Try whole grain rolls or flatbread as your burger bun (*best bet: serve on ½ a bun only)
  6. If serving/having a hot dog, go with turkey or chicken, nitrate free organic varieties
  7. Choose salads that are mostly GREEN. Stay away from your WHITE salads (potato/pasta) which are mostly fat and carbs (mayonnaise and salad dressings can be loaded with unhealthy fats) Pasta salads are likely refined starch unless prepared with whole grain pasta.
  8. Serve or bring a VEGGIE platter with GRILLED vegetables brushed with olive oil and garlic
  9. Have a light meal or snack before attending any outdoor festivities so that you are not tempted to over indulge on heavy foods and fatty snacks. Bring along whole grain crackers and low fat cheese to avoid the chip overload (who ever eats just one???)
  10. Enjoy fresh fruit that is in season to satisfy your sweet tooth. Top with Greek yogurt for a healthy, protein rich topper.

Don’t forget to enjoy yourself, the active things we can do in this beautiful weather that New England brings in the summer, and most of all, your time with your family around the table with delicious, healthy foods!

*see your physician before starting any new exercise or nutrition program

Low Cholesterol!! How do we get there with a healthy diet?

Here is a GREAT list of foods to CHOOSE and foods to AVOID!
 

CHOOSE:

Lean meats, chicken, fish

Skim and lowfat dairy

Egg whites or egg substitutes

Canola and olive oils

Oats, Oat bran, Rice, grains such as barley, also beans and lentils

Apples, berries and Fresh fruits including grapes

Soy products

Green tea

Eggplant and okra!

Spinach

Walnuts and almonds

Salmon!

 

AVOID:

Fatty meats and luncheon meats

Whole or full fat dairy

Egg yolks more than 3x a week

Butter

All trans fats

Fast foods

Cream sauces

Baked goods and commercial products made with saturated fats

Ice creams and frappe beverages

 

 

This document not for reproduction or intended to give medical advice. All CEFitness documents are for general health and recreational purposes. See your doctor for all medical advice and a specific cholesterol reducing plan for you.

Family Fun Fitness List!

 (workouts that the whole family can enjoy)

Looking to get the entire family moving? Need a fun afternoon activity to please the older and younger kiddos? Here is a top 10 list of Family Fitness Fun!

1. Dance: Get your grove on together with some fun family music!

2. Yoga: Try a hatha class as a family, relax and rejuvenate.

3. Swimming: Indoors or outside, make it fun with lap races for the kids!

4. Biking: Bike Trail rides are never ending fun for families of all ages.

5. Skiing: Ski or snowboard, enjoy the time after to relax and bond as a family.

6. Jogging: Work into a 5k as a family and support a charity!

7. Rock Climbing: Great for all ages and a lesson will make it even better!

8. Walking: Fresh air and time to connect, you won’t regret it.

9. Martial Arts: Self defense class, tai chi, and more…something new!

10. Snorkeling: A vacation favorite and keeps everyone moving and learning!

Slim Down Spring Shape Up!!

Be ready for the sunshine and all of the activities that spring brings us, all while looking and feeling your best!

cindyBB

YOUR 6 weeks Includes (***New online session starts May 15)

  • Custom Nutrition Plan for 6 weeks
  • Spring body workout plan to lose fat and gain a lean shape!
  • Clean and Flexible CEFitness Grocery List
  • Email checkins weekly with CEFitness coach online reply & support system
  • CEFitness team support page access
  • An opportunity to receive discounts on CEF classes
  • ALL this for only $129 one time only! *For first time Coaching clients only
  • There is MORE!!!…LOSE MORE than 15 pounds and receive a FREE 5 class pack!

CLICK HERE FOR MORE MARCH SPECIALS!get-in-the-game-motto.jpg