|Feb. 7th, 2007 11:02 am Avoiding those Diet Pitfalls...|
Well, it's February... how is the new you coming along? It's be rather quiet around here lately... just wondering what everyone is up to.
In the meantime... here is an article by Shaun T... the creator of Hip Hop Abs (the new Beachbody workout... I can't wait to try it!).
Also, if you haven't checked it out already... check out the Million Dollar Body game... the winners for January have been announced! Some GREAT transformation stories and proof that you too can reach your goals!
Click the link at the top to view the game winners!
Onto the article... I've added my own comments in BLUE TEXT.
4 Diet Pitfalls—and How to Avoid Them
By Shaun T, creator of Hip Hop Abs™
Sure, everyone always says to me, "Shaun, I swear, I eat very healthfully. I have a clean diet." But when people are experiencing "stubborn pounds" that won't budge off their bodies, I see uncertainty and fear in their eyes when I say, "I bet it's a common eating habit that is undermining your hard work."
Oh, yeah. It's human nature to be less than honest with ourselves about where we're cheating on our nutritional plan. We work out and have the best of intentions for our daily menu, but end up falling short of our goals for balanced nutrition for a variety of reasons. Some of the most common pitfalls can be avoided simply by being aware of them:
1.Stress eating. Hey, I readily admit that food is comforting—especially comfort food. You know, the mac and cheese, meatloaf and buttery mashed potatoes, an entire pint of butter pecan ice cream . . . enough said. But there are so many better ways to beat stress than eating yourself into a stupor.
Do this instead: My favorite is to get out . . . literally take a walk. Get into your body and forget the snacks, and get some air deep into your lungs, clear your head, feel your blood pumping, and stretch your legs out. It won't take but a few minutes for you to reap big benefits from a brisk walk . . . away from the vending machine. Or if it's raining, put on some great music and dance—that works too!
How many times have you eaten out of stress and then you get more stressed because you feel like you've eaten too much? Familiar? I know it is for me. It's on these days that you usually throw in the towel and end up binging... but why let yourself create even more stress for yourself? Getting out is a GREAT idea! Or, just moving in general, as Shaun T says. If I'm stressed I like to calm my mind with some Yoga or dance it up with some Turbo Jam (or Turbo Kick). All I know is that food has never gotten rid of stress for me... but fresh air and movement have done wonders.
2.Grazing. Many people have a complete lack of structure to their daily meals—and actually never stop nibbling all day long. From bits of bagels and a bite of donut in the morning all the way through to chips in front of the TV for late-night channel surfing. Grazers have absolutely no set meal times, and end up shutting down their body's natural calorie-burning cycle through the constant onslaught of fat and calories.
Do this instead: Of course, avoid the bad stuff. Instead of vending-machine junk and food with low nutritional value, pack healthy snacks for nibbling. And make time for balanced meals that will satisfy your appetite so you won't be reaching for whatever's near. See the action plan for #3.
Snack ideas: Cheerios (the wonder cereal... just be sure to portion it out first and put it in baggies to take with you... do not, I repeat, do not keep the whole box with you... hehe), other healthy cereals (Kashi and Nature's Path make some great ones... avoid ones with less than 3 grams of fiber and/or more than 10 grams of sugar), fruit, veggies (add a tbsp of peanut butter to your celery or your apples too!), protein bars (I've found the most wonderful bars... Think Thin... they are organic, sugar free, and taste like friggin' candy!), turkey jerky, whole wheat crackers (again, like the cereal, portion them out first or you'll likely down 3 or more servings), low fat yogurt cups, sugar free pudding cups...
3. Unconscious eating. Eating without paying attention to what you're doing, or without even realizing that you're consuming calories.
</i>Do this instead: </i>Keeping a food journal is the best way I know to determine whether you have unconscious eating tendencies. One of my clients confessed that while keeping her journal, she would catch herself working at her desk and suddenly realize that she needed to jot down in her journal the cookie she'd just eaten at a coworker's desk. They'd offered her a homemade cookie and she'd eaten it without even thinking about it—much less factoring it into her daily planned food intake. Cha-CHING! Those 200 sweet calories needed to be added to her daily tally in her food journal to get an accurate picture of what she was eating.
You may be surprised at what little things are pushing you over in your daily caloric intake... things we don't even need. So, if you are serious and stuck in a rut... try recording your calories. A lot of people use FitDay.com to track them.
4.Double portions. It's not just restaurants that are offering us bigger portions to show us the value of their meals; it's loved ones and friends and ourselves who proudly serve up much more than our bodies need for fuel at meals—on a regular basis. It's because we're showing love through the food and would feel stingy if the plate had less on it. The sad fact is that "normal" portions in the U.S. aren't just a fraction more food than needed for a balanced meal—it's like double, which is WAY in excess of what your body requires, and WAY more than you can burn in your daily workout!
Do this instead: Ask yourself, do 20 bites of a huge sandwich really taste that much better than 10? How do those 10 extra bites taste when you know you can't burn them off that day and at least half that sandwich is going to turn into those "stubborn" pounds? Stick with sane portions; listen to your body.
Do not eat until you feel painfully full... that is too full! Eat until you are satisfied... it'll come before you think it will. Aren't those first bites always the best anyway! Now, when I want a sweet or something "bad" I just take a shot of it, to use a weird term. If you want chocolate... try Cocoa Via... nice little 100 calorie chocolate bars with antioxidants... nice dark chocolate! Or even those 100 calories packs are good for a shot of sweetness... just stick to only one pack. Also, so you have a big sandwich... ask yourself, "Do I really need chips with that?" We don't need sides with our meals... it's just programmed into to us that we do... but the sandwich is plenty... a lot of restaurant sandwiches pack out 600-1000 calories! Cut the condiments... mayo=bad bad. Mustard=good choice!
Yes, these are four common pitfalls, too common—but that doesn't make them any less devastating to our fitness results and our ultimate health (and don't forget mental image). Be aware of where you might be defeating yourself and take some time to form a personal plan to help you avoid these pitfalls on a daily basis.
And remember... I'm always here if you are looking for advice on eating or working out... use me, people... use me! :-)
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