Health and Fitness: 4/1/08

Wednesday, April 30, 2008

Wall sit

This exercise strengthens your back, trunk, and thigh muscles, helping you maintain a healthy lower back.

Stand with your back 10 in. (25 cm) to 12 in. (32 cm) away from a wall.

Lean into the wall until your back is flat against it.

Slowly slide down until your knees are slightly bent, pressing your lower back into the wall.

Hold for a count of 10, then slide back up the wall.

Repeat 10 times.

From MSN Health

Hip flexor stretch

Kneel on the floor with one knee bent and one leg behind you. Position your forward knee over your foot. Keep your other knee touching the floor.
Slowly push your hips forward until you feel the stretch in the upper thigh of your rear leg.
Hold the stretch for 30 seconds. Repeat with the opposite leg.
Do 3 to 5 times on each side.

From MSN Health

Hamstring stretch in doorway

Lie on your back in a doorway, with one leg through the open door.
Slide your leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg; hold it for 30 to 60 seconds.
- Do not arch your back.
- Do not bend either knee.
- Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.
Repeat with your other leg.
Do 3 to 5 times for each leg.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

Lie on your back and bend the knee of the leg you want to stretch.
Loop a towel under the ball and toes of that foot, and hold the ends in your hands.
Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg; hold it for 30 to 60 seconds.
Repeat with your other leg.
Do 3 to 5 times for each leg.

From MSN Health

Heel dig bridging

The heel dig bridging exercise works your hamstrings and the muscles around your hip. Do 8 to 12 repetitions. Do not continue with this exercise if it causes pain.

Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. At this point, your knees should be bent about 90 degrees.
From here, push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
Hold briefly, and then slowly lower your hips back down to the floor.

From MSN Health

Pelvic tilt exercise

Lie on your back with your knees bent.
"Brace" your stomach—tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your back is pressing to the floor and your hips and pelvis are rocking back.
Hold for 10 seconds while breathing smoothly.

From MSN Health

Prone buttocks squeeze

This exercise strengthens the buttocks muscles, which support the back and help you lift with your legs.

Lie flat on your stomach with your arms at your sides.
Slowly tighten your buttocks muscles and hold the position (not your breath) for 5 to 10 seconds. Relax slowly.
You may need to place a small pillow under your stomach for comfort.

From MSN Health

Curl-ups

Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 12 in. (32 cm) from your buttocks.
Cross your arms over your chest.
Slowly contract your abdominal muscles and raise your shoulder blades off the floor.
Keep your head in line with your body; don't press your chin to your chest.
Hold this position for 1 or 2 seconds, then slowly lower yourself back down to the floor. Repeat 3 to 10 times.

From Healthwise

Knee-to-chest exercise

Do not do this exercise if it causes or increases back or leg pain.

Lie on your back with your knees bent and your feet flat on the floor.
Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for 5 to 10 seconds.
Relax and lower the knee to the starting position. Repeat with the other leg.
To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

Lie on your stomach on the floor with your arms straight out ahead of you. Raise your opposite arm and leg (for example, raise your right arm and left leg) a few inches off the floor and hold them there for 5 seconds. Lower them to the floor, and switch to the other arm and leg. Repeat 10 times.

Press-up back extensions

Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable, put your elbows on the floor directly under your shoulders so you can rest in this position for several seconds.

Why is it important to do exercises for low back pain?

From Healthwise

Exercise and staying active may relieve low back pain and can help speed your recovery.^2,³ Stretching and strengthening your stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury.

Aerobic exercises—such as walking, swimming, or walking in waist-deep water—also help you maintain a healthy back. Aerobic exercise makes your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier.

Spinal discs

Spinal discs are located between each of the 33 vertebrae, which are the interlocking bones of the spine that are stacked on top of one another. These discs act as shock absorbers for the spine and allow it to flex, bend, and twist.

The outer portion of a spinal disc, called the capsule (annulus fibrosus), is made of tough, elastic cartilage. The capsule surrounds a mass of jelly-like material called the nucleus (nucleus pulposus).

Aging, injury, and illness can cause the spinal discs to crack or rupture. The jelly-like nucleus can leak out, putting pressure on the spinal nerves. Back pain, numbness, and weakness may result, which sometimes requires surgery.

Spinal discs are also called intervertebral discs.

What exercises may reduce low back pain?

From Healthwise

Exercises that may help reduce or prevent low back pain include:

Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.
Strengthening exercises, focusing on your back, stomach, and leg muscles.
Stretching exercises, which keep your muscles and other supporting tissues flexible and less prone to injury.

Some exercises can aggravate back pain. If you have low back pain, avoid:

Straight leg sit-ups.
Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
Lifting both legs while lying on your back (leg lifts).
Lifting heavy weights above the waist (standing military press or bicep curls).
Toe touches while standing.

Lumbosacral region of the spine (lower back)

The spine is composed of 33 interlocking bones called vertebrae. The lumbosacral region of the spine consists of 5 lumbar vertebrae and the sacrum (5 bones joined together).

Sleeping positions for people with low back pain

From healthwise

General guidelines for sleeping:

Sleep so that your back is in a neutral position. The neutral position keeps the back in its natural three front-to-back curves that give the spine an "S" shape.
Place a pillow under your knees when sleeping on your back. You may also want to try using a towel roll to support your lower back.
Place a pillow between your knees when sleeping on your side.

To rise from bed:

Roll onto your side and bend both knees.
Drop your feet over the side of the bed as you push with both arms to sit up.
Scoot to the edge of the bed and position your feet under your buttocks.
Stand up, keeping your back in the neutral position.

How can I lift without hurting my back?

From Healthwise

Follow these basic rules to protect your back while lifting:

Keep a wide base of support. Your feet should be shoulder width apart, with one foot slightly ahead of the other (karate stance).
Squat down, bending at the hips and knees only. If necessary, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
Maintain good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while maintaining a slight arch in your lower back.
Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
Hold the load as close to your body as possible, at the level of your belly button.
Use your feet to change direction, taking small steps.
Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
Set down your load carefully, squatting with the knees and hips only.

Illustration of the proper technique for lifting objects

Follow these tips to avoid compressing the spinal discs or straining your lower back when lifting:

Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
Squat down, bending at the hips and knees only. If necessary, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
Maintain good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while maintaining a slight arch in your lower back.
Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
Hold the load as close to your body as possible, at the level of your belly button.
Use your feet to change direction, taking small steps.
Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
Set down your load carefully, squatting with the knees and hips only.

Keep in mind:

Do not attempt to lift by bending forward. Bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift.
Never lift a heavy object above shoulder level.
Avoid turning or twisting your body while lifting or holding a heavy object.

Why is it important to be careful about lifting?

From Healthwise

Back injury is best avoided at all costs. Once you have injured your back, it becomes more vulnerable to future injury. A back injury can alter your entire quality of life and possibly your livelihood, especially if it returns or becomes chronic.

Poor lifting technique can injure your back in various ways:

Muscle or ligament strain—or tiny tears in the muscle or ligament—commonly results from a combination of poor body mechanics and too much of a burden on your back muscles.
Spinal disc injury is often caused by forward bending of the spine and poor lifting technique. A spinal disc that is squeezed by the vertebrae above and below it can bulge or break open (herniated disc), causing back and leg pain and numbness (sciatica) and occasionally bowel and bladder problems.
Vertebrae can become damaged during awkward lifting.

What types of lifting can cause injury?

From Healthwise

Before focusing on the right way to lift, review the following common lifting mistakes that easily lead to a back injury:

Allowing the back to curve forward while you grasp an object, then lifting by straightening the back
Bending at the hips but keeping the legs straight while grasping and lifting
Twisting the back while lifting or holding, usually by turning the shoulders, but not the hips
Holding an object away from the body
Lifting a heavy object (or child) above shoulder level
Attempting to lift an object that's too heavy or awkward for one person to safely lift
Underestimating the need to be careful when lifting a light object

Low back pain: Easing back into your daily activities

From Healthwise

Bed rest of more than a couple of days can actually make your low back pain worse and lead to other problems such as stiff joints and muscle weakness.¹ If you do use bed rest for a short time, remember the following guidelines.

Sitting up in bed puts additional pressure on the intervertebral discs. Lying on your side puts a little more pressure on the discs than lying on your back.
Trying to eat a meal in bed can be awkward and can put more strain on your back than if you just get up and eat at a table.

Avoid activities that make your pain worse. Modify activities that you cannot avoid doing. Here are some tips:

Place one foot on a stool when standing for an activity such as brushing your teeth.
When putting on pants or stockings, stand with your back against a wall. Then slide your shoulders down the wall as you bend your knees. Gently step into your pants or stockings, one leg at a time.

Return to your normal activity gradually, but as soon as possible. Start with walking 10 to 20 minutes every 2 to 3 hours.

First aid for low back pain

When you first feel back pain, try these steps to avoid or reduce pain:

Apply ice. As soon as possible, apply ice or a cold pack to your injured back. You can apply ice for 15 to 20 minutes, 3 to 4 times a day, or as often as once every hour. Cold applied for the first 3 days limits swelling and reduces pain. You can use an ice pack or a bag of frozen vegetables wrapped in a thin towel.
Relax. Find a comfortable position to rest. Some people are comfortable on the floor or a medium-firm bed with a small pillow under their head and another under their knees. Some people prefer to lie on their side with a pillow between their knees. Don't stay in one position for too long.
Walk. Take a short walk (10 to 20 minutes) on a level surface (no slopes, hills, or stairs) every 2 or 3 hours. Walk only distances you can manage without pain, especially leg pain.

Build A Better Back Now

Keep your spine strong with six moves that provide stability and support.

By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Poor posture and back pain are common. Up to 80 percent of the population has experienced some back pain, according to several surveys. What’s worse is that intermittent back problems can worsen over time and become chronic.

While there are many kinds of back problems, and all with different causes, often, an underlying injury is associated with weaknesses in the surrounding muscles. Weak back muscles make you more vulnerable to stress, strains and pain in your spinal ligaments and discs. Plus, when certain back muscles are weak, others may over-compensate, leading to postural or muscular imbalances that further aggravate the load on your spine.

A strong, stable back is a healthier back, so including back-friendly moves into your regular workouts is crucial.

Following workouts is designed to mobilize, stabilize and strengthen the core muscles that surround your spine.

Spine Wave

START: Rest on all fours, supporting your body weight on your hands and knees on the floor. Position your hands directly under your shoulders and your knees directly under your hips. Open your knees and hands shoulder-width apart for a solid base of support. Press your chest toward the floor and raise your head slightly. Do not push to the end of the range of motion and over arch your back.

Spine Wave

FINISH: In a smooth motion, tighten your abs to round your back, pushing up with your spine, and lower your chin slightly. Do not push to the end of the range of motion. So stop rounding the spine before you get to the top of the curve that your back can achieve. Continue undulating your spine down and up in a fluid motion, working within the mid range of both ends of the curves. Breathe normally.

Common Error: Sucking your bellybutton to your spine

Fit Fix: Try not to force your abs to push against your back. Glide gently back and forth in a small range of motion.

One-armed band row 1//Lynda Churilla for MSN Health & Fitness

One-Arm Band Row

START: Sit on the floor with your legs extended and knees slightly bent. Hold the handles of a resistance band in each hand and loop the middle of the band around the bottom of both feet. Make sure the band is secure; you may want to wrap it around your feet twice. Extend your arms in front, alongside your legs, with your palms facing each other. Make sure the band is taut. If you have slack, wrap the band around your feet again.

Technique Tip: Lift out of your lower back, rather than sinking into it, as you sit.

One-armed band row 2//Lynda Churilla for MSN Health & Fitness

One-Arm Band Row

FINISH: Keeping your core muscles tight, lead with your right elbow and pull your upper arm close to the outside of your ribs. Stop when your elbow is just past your back. Then straighten your right arm to the front, and pull back with your left arm. Repeat, alternating arms.

Safety Tip: Avoid letting your shoulders slump forward when you straighten your arms. Flatten your shoulder blades to your back and hold your shoulder low—away from your ears--throughout the move.

Side Plank

START: Lie on your right side and rest on your bottom (left) bent elbow. Extend your legs straight in line with your upper body and stack your left foot on top of your right foot. Lift up from your right shoulder to avoid pressing down on the shoulder joint.

Technique Tip: Hold your rib cage high, away from the floor, to avoid bending your waist.

Side Planks 2//Lynda Churilla for MSN Health & Fitness

FINISH: Raise your entire body sideways so that you form a straight line from head to toe. Tighten your abs all over your torso and squeeze your butt. Align your top hip directly above your bottom hip so that your abdomen faces forward, rather than up or down. Hold for five to 10 seconds. Then lower and repeat. Then switch sides.

Safety Tip: If your supporting shoulder feels uncomfortable, make sure that your elbow is directly underneath, rather than in front or in back of the shoulder.

Common Error: Bending the neck.

Fit Fix: Your neck makes up the first seven segments of your spine, so keep your entire spine in line by letting your head tilt sideways during the movement.

Build A Better Back Now

Superman

START: Start on your hands and knees. Tighten your abs, but maintain the natural lower back curve. Then raise your right leg straight up in back, stopping when your foot is hip level. Keep both hips even so that your abdomen faces down, not out to the side. Make sure that your elbows are not locked out and that your shoulders are not scrunched by your ears.

Technique Tip: Look down, not up, to keep your neck aligned with your spine.

Superman

Finish: Continue to loop the around from the right to the left. Keep your abs tight as you weave through the move. As you rotate your torso, hold your spine tall and move your head with your body, following the weight with your eyes. Try to increase the range of motion of each turn as you continue to circle around—but keep your core muscles tightened to support your spine in all directions.

Safety Tip: Do not bend at the waist as your rotate your body to each side.

Dead Bug

START: Lie on your back with your knees bent and feet flat and place a small rolled-up towel underneath the natural curve of your lower back. Tighten your abs slightly, then bring your right knee toward your chest. Then bring your left knee toward your chest. Hold your legs close together with your knees above your hips and your calves parallel to the floor. Raise both arms straight above your shoulders.

Technique Tip: Shift most of your legs’ weight in front of your hips.

Dead Bug

FINISH: Keeping your core muscles engaged, slowly lower your left foot toward the floor and tap it with your toe or heel. Keep the abs tight as you bring the leg back to starting position. Then lower the other leg toward the floor. Repeat, alternating legs.

Safety Tip: If your back feels strained, limit your range of motion by only moving each knee slightly in front of each hip, instead of dropping each foot to the floor.

Common Error: Cycling the thighs.

Fit Fix: Complete the full movement on one leg before lowering the other leg.

Upper Back Band Squeeze

START: Hold the handles of a resistance band in each hand and step on the middle of it with both feet. Separate your feet slightly and lean your straight back slightly forward with your arms by your sides, shoulder-width apart, palms facing in. Stand tall as your torso leans from the hip, pressing your chest forward and lifting your body weight up off your lower back.

Technique Tip: Tighten your abs slightly to preserve your neutral lower back curve.

Build A Better Back Now

Upper Back Band Squeeze

FINISH: Keep your arms straight as you slide your shoulder blades closer toward each other, allowing your shoulders to move slightly back, and your elbows to soften as you do. Then, keeping your torso stable, open the shoulders blades by moving only your shoulders forward a few inches. Try not to let your whole upper body collapse, focus on moving just the muscles in the upper back. Repeat.

Safety Tip: Try not to round your lower back as you separate your shoulder blades to repeat the muscle squeeze. Keep your chest press forward and lifted throughout the move.

Common Error: Scrunching your shoulders to your ears

Fit Fix: Avoid letting your shoulders inch their way up to your ears. Keep them low as you pull them back.

You’ll warm up with an easy back movement, undulating your spine to help loosen it and lubricate the joints. Exercises to strengthen your latissimus dorsi and rhomboids, along with other muscles, will help you stand up straight and erase slumping shoulders. Moves that use your abs and erector spinae in a variety of side-lying, face-down and face-up back-lying poses will help you develop spinal stability, especially in your lower back. The above mentioned moves concentrate on stabilizing your spine while it is straight, rather than bent. (Many people with weak backs find that “crunching” and “pelvic tilts” that flex, or bend, the back, can put too much stress on the spine.) Here, six moves to keep your spine strong.

HOW TO DO IT:

• Start by performing one set of each exercise, and work up to doing three sets.

• Warm up with five reps of the Spine Wave. Do eight to 12 reps of the two-band exercise as well as the Dead Bug. Do three to five reps of five- to 30-second static “holds” when performing the Side Plank and the Superman.

• Do this workout three times a week with a rest day in between.

• Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed.

• If you experience any back pain, or have a history of back problems, always consult with a health professional who specializes in diagnosing and treating the spine.

• What you need: a towel and a resistance band.

From MSN Health

Timeline of a Tummy

From pregnancy to weight loss, tummies have their ups and downs. Exercise your way to a flatter core!

By Francesca Coltrera from O, The Oprah Magazine

We do not enter this world with a flat belly, nor do we usually leave with one. And in between, even the sexiest stomach will have its ups and downs thanks to pregnancy, hormonal shifts, and Coffee Heath Bar Crunch. Wherever you are on the timeline, you can exercise your way to a firmer, flatter core.

Teens and 20s

Estrogen is acting like a busy traffic cop, directing fat storage to the breasts, hips, and thighs. The belly, however, is spared. So now's the time to work it. "Belly dancing celebrates the flesh," says Anita-Cristina Calcaterra, one of a joyously gyrating Boston trio known as the Goddess Dancing, who suggests this great move for a strong and sensuous stomach.

Begin by standing facing a full-length mirror with legs hip-width apart, knees bent softly, tailbone tucked, and chest lifted.

Heart circles: Imagine using your breasts to draw a vertical O in the mirror. First, lift up from your diaphragm. Keeping your hips still, in a continuous motion, slide your chest directly to the left, then down toward your belly button, across to the right side, and back up to where you started. Do for five minutes a day in both directions.

After Pregnancy

Few bellies obligingly snap back into shape without serious prodding. Discuss exercise with your doctor or midwife: In most cases, you can take gradually longer walks and move on to more vigorous activity after six weeks.

Elizabeth Trindade, founder of Strollercize, suggests these waist whittlers to get you started. Do five reps at a time, slowly working up to 50 reps throughout the day for both exercises combined.

Couch crunch: Sit at the edge of a sofa with your feet out and on the floor and hands on your stomach. Relax your thighs and turn them slightly outward, then roll back until your bra line just touches the sofa back. Pull in your abdomen and lift one or both feet off the floor. In that position, contract your abs even more as you exhale to a count of 10. Return feet to the floor, sit tall, and relax.

Roll away: Stand sideways behind the stroller (occupied, of course) and grasp the handle with your closer hand. Push the stroller away while slightly bending your knees and sticking out your bottom a bit. Pull the stroller back toward you while straightening up. After five reps, repeat with the other arm (both sides equal 10 reps).

Menopause

As estrogen downshifts, fat is rerouted toward the upper body and waist. Dubbed the menopot by Pamela Peeke, MD, author of Body for Life for Women, the middle-aged pouch differs from the excess visceral abdominal fat that's linked to heart problems, diabetes, and cancer. The only downside of the menopot, she says, is "a little consternation when you're trying to zip up your skirt or pants in the morning." Focused efforts—including regular cardio that pares calories —help flatten it.

Yoga: Under pressure, women often eat more—especially sugary treats, which help quell the stress hormone cortisol. So take up yoga, meditate regularly, or at least learn to breathe deeply (not graze avidly) when the stress ratchets up.

Core work: Lie on your back with your knees bent and feet flat on the floor. Raise the lower legs until parallel to the floor, knees still bent and arms relaxed at your sides, palms down. Without using your hands to press, pull in your abs and lift your hips (it feels like a rocking motion) a few inches off the ground. Do three sets: first, 12 to 20 reps; second, 12 to 15 reps; third, eight to ten reps. Rest a minute between sets.

It won't take a day. It won't take a week. But with a little (okay, a lot of) tender loving exercise—some might call it tough love—your tummy can defy the rise and fall of nature's timeline and stay winningly tight.

From MSN Health

Tuesday, April 29, 2008

Let's Heal From the Inside Out

I've had a chronic knee problem for about 10 years. It stemmed from all the years jumping in volleyball, and even though I've had minor surgery, it hasn't gotten that much better. Funnily enough, in the past six weeks, my other knee started to hurt. (I think it's from all the years of compensation, not to mention that little bit of tennis I played with my friends and a stud coach I was trying to impress).

I've been working with a great trainer and friend of mine, Ben. We've been going hard for about a month. You see, people, just like I preach to you, I switch it up. I'm doing tons of things I'm not good at or don't like, but that are really helping me. I'm even seeing subtle changes that I like in my physique.

My point? Well, Ben handed me a couple of notebooks and a few pens the other day and said "Journal." We'd talked about my injury, and I felt like I was holding onto it for some reason. It's easy to just cast something aside and say, "It's not getting better," but why isn't it getting better? So I started journaling trying to get whatever is inside out on paper. Outside of me. Away from me.

To be honest, I've come to a place where I realize if I don't deal with my knee now, it will hurt for the rest of my life. I'm not saying real injuries don't happen, but often times a "permanent" injury is a reflection of something else. Yes, my knees hurt because of over-use and bad mechanics. However, there's something within me that's using the injury to hold me back. Maybe it's safe. Or an excuse. Do you have anything like that in your life? Maybe it's a sickness or some extra pounds that you're keeping on to protect you or isolate you from life. I know I'm doing it, and I'm tired of it. I'm going to write until I unload the self-sabotaging crap that's inside me. You can still be performing and holding back just a little bit. I work hard, I'm disciplined and focused, and even within that framework, I believe I'm trying to just hold back a bit.

It's scary to go for it all the way. But I figure if we're here among the living, why don't we just put it all out there? If I fail, I fail. That's part of living, and I think once we do it a few times, we realize we survive and end up learning something. Maybe you're using it to hide from love? Love hurts, but the price is so worth it.

Get your pen and paper. Write it all down. Fear, pain, sadness, joy, dreams, the past -- whatever it is, get it out.

So I want to tell you to exercise more often and eat healthy for the obvious reasons. If you're not there yet, then ask yourself what's holding you back? Don't give me the "I don't know what to eat" or "I don't have time" or "I get bored." Let's have the truth. It's time for all of us to be as free as we can. Let's heal from the inside out.

2007 Gabrielle Reece . All Rights Reserved.
From Yahoo health

Don't Look Where You Don't Want to Go

One of the first things you learn when driving a vehicle is don't look where you don't want to go. That same principle applies to your thoughts. How many times have you thought to yourself what a disaster it will be if you drop the full plate you're carrying down the stairs and bingo! Food everywhere.

I was talking with my college volleyball coach, Cecile, and she was saying she wants to write a book on positive coaching. So instead of saying "don't drop your arms, or straighten your legs," you instead tell the individual what you want them to do. You reinforce the positive thoughts and behaviors, and don't even bring up the stuff you don't want them to do.

Here we are going into a new year, and everyone is scrambling to make a fresh start. I have a proposal. What if your list or resolution only had the actions you wanted to do? Don't write down things like "I'm not going to eat dinner after 6 p.m." Write down that your aim is to eat before 7 p.m. It's not about "I'm not going to eat sweets and drink alcohol." Try "I'm going to eat more fruit I enjoy and reach for water whenever I am thirsty." Look in the direction you want to travel, not at the cliff you are trying to avoid falling off.

If you know you're going to reach for food when the stress hits, resolve that you will walk around the block when you are having a stressful situation. Another really simple and helpful technique is taking 2 minutes (literally) to breathe. When you are ready to scream at the kids or the knucklehead driver in front of you, take 5 deep, deep breaths. Get your body to calm down for a second before you react. You'll be amazed at how effective this simple technique is.

If you're trying to make some changes in your life, then focus on the good. Notice the progress. Stop looking at what isn't the way you want it yet. If you keep looking at your positive attributes and take baby steps, you will keep looking ahead. By focusing on "I'm too heavy" or "I ate poorly at lunch today," you'll continue to reinforce that pattern in your body, your life, and your thoughts and beliefs.

Keep your eyes on the road and believe. If, once in a while, you're looking at that guardrail out of the corner of your eye, that's OK. It's good to be in touch with our weaknesses, but keep that car on the pavement.

Here's to the journey and all the destinations we reach along the way. Happy New Year.

2007 Gabrielle Reece . All Rights Reserved.
From yahoo health

My Be Healthy Top 10 List

What does your checklist look like? I started thinking about my list of areas to focus on when I'm trying to be healthy, keep stress at bay, and stay in shape. Here's my list...

Exercise. I find this to be the one medicine that works well with all ailments. Even when I'm tired, exercise is my cure-all. Crazy husband or kids, stress at work, my time of the month psychoticness, questioning my existence and wondering "what does it all mean?" -- exercise gives me some grounding, a release and clarity.
Lean, real food. Real food (not from a drive-thru window or a microwave) can influence my mood. I feel so much more energized and level when I eat living food. What does that mean? Something that hasn't been deep fried to a yummy tasting death, zapped or frozen to the point of non existent nutrients. Is it tricky? Does it take more effort? Yup! Are there times I would rather have a meal that tastes so good, arrives so quick, and hurts after the fact? Yup! But we're living beings with organs working hard on our behalf. Food with nutrients and enzymes helps all of that flow so much smoother. My blood sugar levels (influences things like one's energy levels, mood and ability to concentrate) stabilize. Eat something green with every meal and don't be afraid of food and calories. Yes, watch the portions, but not to the extent where you starve yourself. We all have to eat to be healthy.
Sleep. We can't recover if we don't get some rest. I'm not going to tell you how much sleep to get, but you know for yourself how much you need to feel rested. I suggest getting to bed as early as you possibly can. Remember, they use sleep deprivation as a form of torture during wartime, and there's a good reason why. New moms and dads, it's going to pass.
Feelings of happiness. I'm not the type of person that walks around "la la la." I'm just saying within your personality type, can you find the smile? The joy? Search for the happiness in your own way, and express it in your own way. Find the peace. Believe me, the top 3 make this easier.
Have a passion. It helps me to be healthy if I have things in my life that I like to do and that challenge me. Gets me fired up to get out of bed on the days I feel hum drum. Find a passion that is just for you and is yours. It can be something that benefits others, but it's your passion.
Love. Friends and/or family. Someone to love and who loves you. We all need nurturing in this world. I'm not talking about romantic love. I'm talking about another spirit to connect with and offer support.
Fun. I have to remind myself that we're not here on this planet to just grind away. Laugh. Enjoy. Hang out. Be silly. Just have some fun...
Water. I gave water its own number, because I think it's that important. Oh, by the way, I read a great stat. We get 21% of our calories from what we drink. Last time I checked, water didn't have any calories. So by just drinking water, you could cut down on 1/5 of your caloric intake and do your body, skin, and butt a huge favor. Beware of the sugar drinks -- even the "healthy ones."
Spirit. We're all in this together. I find that if I'm nice to my fellow human or do something for someone else, it's good for me. See? Even within your unselfishness, you can be selfish.
I know it's gross, but we can't forget going to the bathroom. We need to go regularly. If stuff is going in, then it has to come out. The water and good food help with this.
Balance (this is the bonus checklist item -- extra credit if you will). That's right, the "b" word. I'm just trying to keep it all balanced, because it feels the best when I even get close to working the balance act out.

2007 Gabrielle Reece . All Rights Reserved.
From Yahoo health

Don't Underestimate the Those Rose-Colored Glasses

Writing for Yahoo! this past year has been such an education for me. I've been trying the best way I know how to come up with catchy lists and encouraging ideas about eating better and moving more. At times I read your comments to get informed. I want to know what your issues are so I can attempt to address them in writing. I'd like to thank you for all your really positive comments on my blog.

But there are those people who leave comments that are totally off the wall. Maybe they're upset that my picture doesn't show me smiling. Or maybe they question how I would know about some of these real-world problems since I live a "celebrity life." Fair enough. I call that Internet bravery, and it teaches me an important lesson -- we see everything in life tinted by the glasses we wear. So if people are that upset with me (and they don't even know me) when all I'm trying to do is be a cheerleader, I wonder how frustrated they are with the rest of their lives.

My husband always told me that if he was looking for a fight he could jump in his car and chances are the first driver he came across would be willing to give him a rub. The point is I'm grateful for all of the remarks, because they continue to remind me that I believe in trying to be healthy. I'm not perfect. I'm not a saint. I take pictures without a smile from time to time. I overreact. I don't even have a few of the answers, but I'm committed to carrying the message of the importance of my health and your health.

Within a very simple formula are a lot of complex issues. Losing weight and being healthy are all about what food you put in your mouth and how often you move. This is basic stuff, so maybe it should be handled with a basic approach. Does stress or unhappiness affect your waistline? Of course -- 100%. That is the X factor. I'm certainly not qualified to even get into identifying this component. However, I've realized that a lot of the remarks on my blog are from individuals whose glasses are tinted with just enough unhappiness that they're seeking out conflict. Which brings me to the most critical issue of all - responsibility.

Believe it or not, my life is not perfect. However, I've always tried (and sometimes failed) to only point the finger at myself. At least if we own our reality, we can make the change. If we're blaming some other person or situation, then we've lost the control to make the change that we "say" we want. So in this blog entry, there will be no lists. Just a few simple questions...

Can you eat healthier?
What's stopping you?
Are you able to do some form of exercise?
What's keeping you from doing it?
If you aren't happy, why not?
Is there something you can do to make yourself feel better?
If someone has screwed you in some way (a lover or a parent), can you find the way to break away from that influence? Can you forgive? Move on?
If you have loads of stress, is there one thing you can do to alleviate it? One thing?

If you want to send me angry comments, no problem, but in the interim see if there's some way you can wipe off your glasses and see things through rosy-colored lenses. There is good in us and our lives -- we just have to be able to see it. I promise next week will be a big fat list.

Peace, happiness, and good health,

Gabby

2007 Gabrielle Reece . All Rights Reserved.
From Yahoo health

Figuring out What Matters

Feeling like you are behind the 8 ball? I was telling my husband that I never feel ahead or caught up on anything any more. Maybe it was due to naiveté, having less to do, or just not having any kids yet, but in my 20s, I had some semblance of feeling organized. Things had their order, and I was in "control."

What a laugh. Control. It's really started to bother me. I've been feeling like a dog chasing it's tail, and I'm sure it's fun to watch. Since I don't like to admit to or react to stress, I just carry a little extra pressure that seems to go to my eyeballs.

Last week I had a "let go" moment. I saw myself overreact to a no-big-deal situation, and I realized that I was letting it get to me. I also noticed that because I was extra busy and wasn't getting the time I needed to work out, I began to slip ever so subtly. I was on the road and out of my routine. If I don't consistently get the time I need to work out, I feel it defeating me in all the other areas of my life (food, sleep, I was a tad more grumpy, and even watched more TV).

I see how easily it becomes a downward spiral. How you could feel like you can never get a leg up one day, and then it turns into weeks, months, and years. Not to mention when we don't get our time, we eat crap to soothe ourselves, waste more time watching TV about other people's train wrecks of lives to make us feel better, and are just less pleasant to our loved ones. Cause when I have pressure in my eyeballs, I'm just not as nice.

So I took a step back and asked myself how I could better deal with things. I'm not going to sacrifice my health (physical, mental, or emotional) for anything. So there is a commitment. Now I'm going to take the emotion out of it since I used that to make the commitment. I have decided. This is a priority.

OK, what about the stress? My husband said that it was human to react. I thought it was foolish since the situation was not life or death. Let's face it, sometimes it just feels good to let it out. Yell a little (if it's not hurting anyone) or even go in the bathroom and have a good cry. Wash your face and charge.

Who said I was behind? I did. I've been creating the stress. As long as you don't forget your kids at school, how much of what you run around to get done is really that vital? If everyone is fed and clean, isn't it OK if I don't worry about every house detail until the morning?

I realized that if I didn't get up first thing and go exercise, it was going to get harder and harder to get things accomplished as the day went on. Some mornings I just get up, put my gym clothes on, and GO! Take a shower, brush your teeth, and call people back after you exercise. Even if you just get in 30 minutes, that's the way to start the day. Take a walk and meditate at the same time. I've even heard of people who talk to God on their morning hustles. It starts you off in the right direction so you can face the rest of the day.

Of course we have stressful lives. We live in a fast-paced world that can be crazy. I stand by the idea that exercise and eating well actually armor you to defend yourself during the hectic navigation.

I am going to keep a short list of things that are important, and I'm going to make sure those get done. I have to let go of every detail and not list everything with equal importance. Sometimes just stopping and realizing what's going on is the most important step. I just want to keep trying to be the dog that wags the tail and not the other way around.

Life isn't perfect and neither am I, so why do I keep trying to make it all just so? Why not just enjoying myself and the people I love? Have I been doing that? I gotta believe that there is no finish line, so maybe I should pace myself and enjoy this process of living.

I made my list:

Be thankful for everything, even the hard stuff.
Take care of my health (eat well and exercise).
Be the best mom and wife I can for my family.
Try to be kind, and add something to this place I'm living on.
Work hard and stand up for what I believe.

So that's my short list. If things fall under one of those umbrellas, then I'm dead serious. Everything else, I'm going to try and keep perspective on it. Hey and if I blow it, the great news is I can keep trying.

Do Something Radical for 14 Days

OK my fellow brothers and sisters, let's make a move. We all talk about wanting to make a change, but we get lost in the wishy-washy way we approach the area we desire to change. "I need to eat better." Or "I really should start making time to exercise." What does that mean? What are you doing about it? It can't be a change if we don't do anything different.

I have a wonderful friend named Don who told me we are crazy when we do the same thing over and over expecting a different result. As if somehow this time will be different...come on! No handholding. Let's do it.

I train hard, eat healthy, and am in good shape, but I am tighter than all get-out, and it's starting to affect my body. For example, I believe I could have improved the health of my knee if my hips, feet, and IT bands were not so tight. I hate stretching and it hurts like a mother. I love chocolate. I have gotten into the habit of eating it all the time. I don't drink coffee or alcohol, but chocolate is my pacifier.

So for the past week (and I have another week to go) I have been fasting (eating only soft veggies, eggs, and smoothies with protein) and taking yoga. Why? I need to change and I wasn't able to pull it off just going along day after day in my life. So I am committing this time to redirect my ship. I feel hungry and my husband can tell you I have been just a little more direct (which is a nice way of saying edgy). My three-year-old asked me why I was so grumpy. You get the point.

When I'm in the thick of it, I just keep telling myself that it's only for 14 days and I will have moved closer to better habits. My body feels better and even my knees and other joints feel great. No processed sugar. Less inflammation in my body.

Now you pick an area or areas in your life and commit 14 days to do or die doing it better:

Create the goal. Really see where the need is.
There is no perfect time, but start in a window that is somewhat realistic to your life.
If you can, do it with a friend. Support is key. If you have someone you can go through it with, that makes it so much easier.
When you are in the thick of it, see what changes are occurring and focus on all the good that you are doing for yourself.
Commit. Don't quit!!!!!

So if you need to get some exercise in your life, make a workout calendar. Write it all down and do not break that date. If you say you want to eat better, then suck it up for 14 days. This is not a diet, this is boot camp. This is you and me changing our day-to-day habits with a sledgehammer. It's just 14 days.

I'm of the belief that once you see that you can do it on an extreme level, you will be able to pick and choose so much easier in your day-to-day life. You will be able to implement better habits. Do something drastic, and let's rewrite the ending to our same old stories. Why not? What do you have to lose?

Don't Let Stress Get You

Don't let the stress get you. Do it for the dog.

Do you ever feel like you're living right on the emotional edge? For the most part, I think I'm a fairly calm person. But since my younger daughter turned 3, I feel like I've been just short of "snap" for the past 4 months. Patience? Bite me. I've been walking around with a tightness in my chest, and I'm ready to kick the dog. The monotony of life can get a hold of you and control you. I exercise regularly and eat really healthy. But sometimes that doesn't feel like enough to help cope with that edginess. I even catch myself looking to place blame on my husband or something else external in my life.

Is this human? I believe so. However, I don't think it's the way it's designed or has to be. Isn't it really about looking within if we're feeling unhappy or stressed? Now, I'm not saying there we don't have to deal with stressful stuff, but how we react to it or allow it to affect us is our responsibility. Are there little things we can do to try and improve the affects of stress, monotony, and the human condition? Absolutely.

Own the feeling and blame no one. If you feel a certain way, express it. Don't indulge but recognize how you're feeling. Next, do not blame anyone or thing. Own the entire situation.
Get involved. If you don't like the way things are, get involved and be a part of the change and solution.
Move. No, not your address, your butt. Just get out several times a week and sweat and feel your heart pump. That heart beating will remind you that you're alive. Realizing that you are with the living on a regular basis is a gift. Appreciating life and not just "living it one day to the next" help your perspective.
Change the way you see it. Sometimes it can be almost as easy as shifting your point of view about a circumstance. A screaming baby is healthy enough to cry. Sitting in traffic means not being in an accident. Can you find the good and not dwell on the bad or difficult?
Eat healthy. Food affects your brain, body, and mood. Try to find a way to not go up and down with sugar, caffeine, and alcohol. People, listen to me -- food does impact us.
Make time for fun. Dance, laugh, hang with friends, travel, go on an adventure, snuggle with family, take a bath, hike, go for a bike ride, read a great book, enjoy a beautiful meal. Just do stuff whenever you can that is fun. It's not always about work, school lunches, and folding the laundry. Yes, those things have to get done, but can you squeeze in some fun?
Connect with your spiritual side. (I'm going out on a limb here -- people have strong opinions about this topic). God, Buddha, nature -- whatever god is for you. Why? This is the essence of life. Plus I often feel like if I'm accountable for my spiritual life, I will continue to keep trying. Trying to do the right thing. Trying to see the positive and the blessings. To have a guide.
Laugh when you think it sucks. You know -- when you're having "one of those days," and it's one nutty thing or person after the next. Learn to laugh.
Stretch and breathe. Most of us don't take 10 deep belly breaths a day. We walk around shallow chest breathing all day long. Deep breaths help your body process stress. When you're driving in your car, make an effort to take nice deep breaths. Next thing is stretch out your body. We sit in chairs and cars all day long, and we need to stretch out our muscles and joints. It can feel so good. Just do it 5-15 minutes a day on the floor in front of the TV.
Make sure you're getting enough rest. Sleep deprivation is a form of torture for a reason. Lack of sleep will make you cuckoo.
Don't be a victim.
This is yours to fill out.

So here's to the wonderful and challenging journey called life. We will never be perfect, but we can always strive to do better. I don't want to be a crazy lady who my children roll their eyes at and my dogs run from.

The One Day Deal

Let's make a deal that only lasts one day. You see, I knew "one day" would get your attention. Believe me, it was all I could do to not say "change your life in just one day," but then I thought that was a bit much. I read people's comments, and speak to individuals at the gym on a regular basis about the challenges of eating healthy and exercising.

Short of standing on my head eating broccoli, I have served up the reasons "why" a thousand different ways. "Do it for your health." "Your butt will look better." "You'll have more energy." "Be a great example for your kids." You get my point. I really do want you to have all the benefits of eating healthy, exercising, and establishing some sort of peace within yourself and your external world. OK, so maybe that's all just too overwhelming. How about for just one day? No not one day at a time, but one day every other day for one month.

Here is what I propose.

Week 1

Monday: Eat healthy. This means...

No soda or juice, only water.

No pasta, bread, or white stuff.

No white milk, sugar, flour, rice, etc. - nothing processed.

Nothing from a jar, the frozen-food section, a bag, or that has an extended shelf life.

Stay away from the microwave - cook with good old fashion fire.

Load up on veggies.

Make sure to eat a big breakfast.

Watch your portions.

Chill on the snacking.

Get some good sleep, even if you have to force yourself to go to bed.

No late-night eating.

Wednesday and Friday: Do the same as Monday. See how you feel. Check your mood and energy level.

Tuesday, Thursday, and the weekend: Live your life as you normally do. Don't react from the day before and go nuts. Just do what you normally do.

Now, on the days you're eating healthy, do some kind of activity -- walk, run, ride a bike, lift weights, go shoot hoops, take a fitness or dance class -- just do something. Move. Watch less TV and spend less time on the computer.

Week 2

Just add one day of activity on your weekend.

Week 3

Add one day of eating well on Saturday or Sunday.

Week 4

See how many of your new habits you can start to bring into your Tuesday and Thursday routines. Do you really miss that soda or bagel?

If you hate your Monday, just remind yourself you'll get back to "normal" tomorrow. It's just one day. Part of it is taking the "forbidden" aspect out of things.

Pretty soon, you'll be reaching for the healthier items because your body will be calling for them. Who can't do it for one day?

It's Not Easy

It's just easier not to do the work, but will you get what you want? OK, I've been reading the comments, and I realize that at the end of the day, it's just easier to eat tasty crappy-for-you food, and "not have the time" to exercise. I get it!

So what do you think is going to make the change? What cattle prodding or provocative article is going to change your priorities with respect to eating healthy? Will it take a doctor telling you that you're about to have a heart attack? How about when you realize that you are 25, 50, 75 lbs heavier than when you were in high school? Maybe it will be that day you go to the store to try on clothes and get a real 3D shocking look at yourself in the mirror. Or when one of your kids comes crying to you concerned about your health? Do you need to get depressed to make the lifestyle change?

We're all here on this planet making all these plans and not taking care of one of the most important gifts and assets we have in this life -- our health and our bodies. I love our American culture just grinding away working and going for the mighty dollar. You know, because we all need more stuff to be happy.

Would it be possible to make the change right now? To do it before we hit some huge wall? To decide once and for all to stick with a regular exercise schedule and healthy eating program? It's just science. Yes, there are people who have weird genetics that don't get fat when they eat Krispy Kreme, but they are more the exception than the norm. You were not singled out to be fat via your genetics. Of course, you grew up in a certain household to particular parents, and that does influence the way your body looks today, but you still can fight that and control your here and now.

Is it fun? Grow up. What single thing in life worth having is easy? I think it's so strange because for the most part, we're taught that if we just work hard, we can make anything happen. Yet, we can't seem to buy into that when it comes to our own health and bodies.

Get a friend right now and make a plan. Start three days a week walking or biking. Do something active three days a week for 30 minutes. Get your heart rate up. Once you get going, start taking a class together once a week. Split the fees on a trainer once a month. Mix it up and try to get creative.

Get away from the TV and computer and use that time for YOU. Here, I'll make it easy -- treat it like work. Don't flake, just show up and get it done. I know the food is the most challenging part, but it's key in this equation.

Watch your portions, don't skip meals, monitor snacking, drink only water, eat real food, don't microwave stuff, avoid the drive-thru, and if you're questioning whether or not something is "OK to eat," chances are you already know the answer. When I say it doesn't come easy, that doesn't mean it has to be total hell either. Get involved with your health and fitness life, and you'll begin to see that there are a lot of ways to cheat, have fun, and still be successful.

Last nagging point, find ways to not let the stress get to you, and sleep, babies. Let's go, people. This is it. You can do it.

Clean Out Your Junk Drawer

Ever open that one drawer in your kitchen and wonder to yourself, "Why do I have this crap in here and what is it?" We all have a junk drawer, and I have to force myself to clean mine out now and again. How does it keep filling up? I mean it can get pretty ridiculous. If you look around, we have little corners of "stuff" we ignore, and more "stuff" in closets and garages. Don't you just want to get rid of it or give it away?

I know attacking eating well and exercising regularly can feel even more daunting then getting rid of the "stuff," but it's virtually the same concept. MOVE IT ON OUT! Only put the things you need in those drawers and shelves. How about if we commit to an end-of-the-month purge (and I don't mean sticking your finger down your throat)? We're now well into 2007, and it's time to make that change.

If it's easier to start with your environment, then DO IT. Closets, cars, garages, desks, drawers, the kids' rooms -- fresh start. Keep it simple and get it organized. After you tackle that, you'll feel so much clearer. This clarity can help you take on the more challenging things. Before you can deal with your food and exercise, you have to clear away as much of the chaos as you can. Hey, life is hectic -- make it easy on yourself where you can.

That's right, baby, we are going Zen. No crystals, incense, or fluff, but we're still going for the big Z. The objective now is to make your inside match your external life. It should be the other way around, but if that's not happening, let's try and find another way to skin this cat.

Here's a checklist...

Mind: Surround yourself with positive people and information. Keep reading. I don't care if it's a chapter a night. Give your brain new and stimulating information. Stop dwelling on thoughts that won't help you. As for the rest, clear it out. It's gone.

Spirit: Set aside 5 minutes a day of quiet for yourself in your new clear world. Meditate or pray. Just stop for one minute. If you are unhappy about something that you can deal with right away, do so. I realize that some things are out of our hands and we just have to live with them. The difficult part is trying to just "manage" those. Try to find things to nourish and nurture your spirit.

Body: After all this cleaning, are you going to clutter your body with just any old food? No, you're going to work at putting only the things you need or that are really special in your body (or drawer). After you just cleared it all out, shouldn't you clean it? Exercise. Even if it's only for 15 minutes a day, do it. Trust me -- bit by bit, this will make your everyday life that much easier.

Next time you go to buy a plastic something or shove a paper in a drawer, ask yourself how that will affect you tomorrow. Work at keeping it simple. Simple is easier to handle.

Today Is the Day

How many times in your life do you stop to think how quickly time is passing? One year just seems to fold right into the next. Children definitely accelerate this effect on our lives. They walk, then talk, don't stop talking, drive, and then take off. It's almost a little crazy how time seems to speed up as we get older.

None of us can get time back, but we can make the most of the time we do have. We also can't get around having to work for our health. No matter who we are or how smart, beautiful, rich, or powerful, we all have to work to achieve good health and stay in shape. I think in some ways, it's such a refreshing reality. So much of life can seem unfair or political, but this is the one thing you cannot buy.

Point? You never have regrets if you know you made the most of something. So, yes, time will fly by, and you'll be looking back at things, but if you make the most of yourself and that time period, who cares? I even believe that if you make the most of it, you'll even spend more time LOOKING AHEAD rather than reminiscing of the past.

Today is the day. When you wake up, write down those goals. Start exercising on a regular basis, break the addiction to unhealthy anything (food, thinking patterns, relationships) insert tiny adventures in your life, put more effort into all of your valuable relationships, do things that make you happy, and get some enjoyment out of life. Why? Well, not only will you suck the life out of every minute and make the most of right now, but there's no guarantee that there will automatically be a tomorrow. We all walk around acting like nothing changes and life just goes on and on and on. How do we know?

Is it possible to discipline yourself to see the good and really take care of you and your health? If you're a little or a lot overweight, the only way you'll change is if you force the change. I'm not trying to be insensitive, but I feel like we as a culture are on automatic pilot and driving our health into a wall.

The other side of it is being the best you can be wherever you are in your life. I'm not wishing I was 16 or 25, I'm focusing on being the best 37-year-old I can. This way, when I'm 40, 50, 60, etc., I won't think I wasted that time. Believe me, if things are hard now and you aren't doing the work to make the change, it's only going to get harder. You'll look back in 10 years and think why didn't I do it?

So let's do it. We don't get this day back. Let it go when it passes but seize it while it's here. One last thing, if it took a while to get where you are physically, then remind yourself it can't be undone in one day, week, or month. Keep at it. If you string all the one days together in time, you'll find success.

Sunday, April 27, 2008

How to Break Junk Food's Vicious Cycle

I'll be honest -- during these past two weeks, I haven't been eating great. I've kept up a rigorous exercise schedule, but my eating is ... how can I say? Emotional. Tortilla chips, chocolate, pizza, and a whole slew of other foods that I don't usually make a habit of eating. Granted, I'm not eating this stuff at every meal, but some of it is getting into my mouth at least once a day. It finally got bad enough that I made a Monday resolution to get back on track.

Besides noticing a tiny bit of softness on the old body from the food, I also noticed the perfect donut-shaped cycle it started pulling me into. Eating these foods only made me want them more. (I normally don't crave junk food, other than chocolate.) The craziest side effect I found was my mood swings. Often I just felt blah after eating junk food. And what did that make me do? Eat more to feel better.

The heavy impact of food on our psyche is crazy. I know better and have been living a very healthy lifestyle for 20 years, but within a matter of weeks of eating junk food, I started craving pizza. Pizza is usually something I take just a bite of, not a food I consider having for dinner. Sugar, preservatives, chemicals, artificial you-name-it -- it's all in there. This kind of food is set up to create cravings and keep us addicted. This is no accident.

Having a bad day? Our first instinct is to reach for that comfort food. On the go and don't have time to eat something healthy? It's so easy to grab what's there, and what's immediately satisfying. Food temptations are all around us and very difficult to avoid.

So what can you do?

Well, to start, there's my "half" strategy. Or you could just stop eating junk food regularly. Here are some guidelines to get you on the right track:

Don't let junk food become meals -- they should be strictly snacks and treats.
Put only living food on your plate for your meals, such as fresh fruits and veggies (not the kind out of cans, microwaves, or bags, or anything will still be edible in 50 years).
Connect with your body and notice how good you feel when you eat healthy, clean food. How is your energy level and overall disposition? Make that feeling not just an occasional "good mood," but a consistent part of your daily life.
Get a good night's sleep. Being tired can lead you to eat funky foods to feel energized. Try to use food only as fuel, not a drug.
Get busy. Snacking is often a result of boredom. Either choose healthy snacks, or do something to entertain yourself.
Beware of the sugar cycle. Little fungi in our bodies love sugar and want you to keep gobbling it up. Sugar is a very tricky and challenging addiction to get over. Don't kid yourself -- sugar is a drug, and it's legal and cheap.
Eat to teach your kids. (That's right, the gloves are off and I'm hitting below the belt.) We teach our kids the habits they'll take into their adult life. Let's try to give them a chance at a healthy life. Show them the right way to eat.

I believe that if we can tackle the nutritional part of our lives, the exercise part will be a lot easier. I think the most important first step is to become aware of what you are eating and why. Don't just shove anything you want in your mouth -- ask yourself, "What is this going to do to me and for me?" My husband and I always joke that we would never put the wrong fuel in our car, but we sure will put garbage in our own fuel tanks!

from yahoo health