Are You Hungry Or Is It Emotional Eating?

Posted by on Aug 2, 2012 in Breakfast, Dinner, Exercise, Krystal, Lunch, Nutrition

Are You Hungry Or Is It Emotional Eating?

Emotional eating can SABOTAGE your weight loss efforts and goals!!! I know this from personal experience…I’ve had “emotional baggage” and I suppressed those feelings with mindless eating….Everything from stress, depression, my childhood, anxiety, loss, self doubt, fear, disappointment, etc – I let those things consume me! Until one day, I grasped onto that I was bigger and better and needed help to overcome those feelings…I realized I needed to deal and move on from my past so that I could truly become who God created me to be!!! Sometimes the strongest cravings for food happen when you’re at your weakest point emotionally. You may turn to food for comfort when you’re facing a difficult problem, stress or just looking to keep yourself occupied. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals. Tips to get your weight-loss efforts back on track Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips: Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation. Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving a little time to pass. Gulp down some water! Keep a food diary. Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food. Get support. You’re more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group. Fight boredom. Instead of snacking when you’re not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend. Take away temptation. Don’t keep supplies of comfort foods in your home if they’re hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you’re sure that you have your emotions in check. Don’t deprive yourself. When you’re trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings. Snack healthy. If you feel the urge to eat between meals,...

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TurboFire 5 Day Inferno Plan Day 4

Posted by on Nov 16, 2011 in BeachBody, Breakfast, Dinner, Krystal, Lunch, Nutrition, Shakeology

TurboFire 5 Day Inferno Plan Day 4

I woke up this morning and I weighed myself – but I didnt lose anything or gain anything….This could be because Monday’s and Tuesday’s are my hardest workout days – I teach multiple classes and then workout afterwards and lift weights – so that probably has a lot to do with it! For the rest of the week I just do my own workouts at home or the gym! Today I did PiYo Strength 16. I can say – today has been my FAVORITE day with all the meals and snacks!!!! Breakfast was Chocolate Shakeology and then for snack – apples with peanut butter. But I decided to change it a little – I did chocolate hazelnut butter and OMGOSH! It was so good. I use Justin’s brand of PB and Almond Butter and they had sample packs of chocolate hazelnut butter so I had to try it out and I think I am hooked. It was the same amount of calories, so I didn’t feel bad switching out the PB with the HNB. Lunch was an egg salad wrap with a side salad. I have never made egg salad with cottage cheese before and it was oh so yummy!!!! It’s so funny because I actually feel like I can cook and make things…  Snack #2 was Almonds with an orange and I was def ready for my snack. I had waited too long between lunch and snack and I could tell – so I was ready! Dinner – I ate like a king! Thin cut loin steak, baked potato and fresh cooked spinach w/ low fat sour cream, chopped garlic and parmesan cheese! I normally don’t like sour cream, but I decided to make the spinach like the recipe said and I ended up LOVING it. The steak was great and so was the baked potato. I felt very satisfied and not like I was still hungry. Share...

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TurboFire 5 Day Inferno Plan Day 3

Posted by on Nov 15, 2011 in BeachBody, Breakfast, Dinner, Krystal, Lunch, Nutrition, Shakeology

I didn’t think I would see any weight changes since I woke up extremely sore from my workouts yesterday – but I did!!!! I was kinda shocked – but then again I am a lean, mean, fat burning machine with the 5 day plan! Today I did NOT feel like working out – I think it was the fact it has been rainy and dreary here all day, so I really wanted to lay on the couch all day. But NOPE I got my butt up and worked out, plus taught my TurboKick class. I felt great all day long and surprisingly I still have a ton of energy – I thought I wouldn’t have as much energy with doing this meal plan, but I feel better than ever – maybe its all the clean eating?! Day 3 weight – 124.6 – 2 pounds lost so far! This morning for breakfast I had low-fat cottage cheese with 2 pineapple rings – this is something I love to eat anyway, so it was way good. I usually eat a smaller portion of it with eggs or whole wheat toast, so today I had more of it to eat. I use to hate cottage cheese, it use to be so disgusting – but, I guess as I started integrating more and more healthy foods into my diet I started liking things I had never liked before – cottage cheese being one of those foods! For my first snack I had some veggies dipped in low fat ranch dressing. I am NOT a baked potato fan – I never order them at restaurants and honestly probably havent had one in over a couple of years!!! So I was not really excited about lunch today. After I made my potato in the microwave, made the turkey bacon and diced it up and then piled on the fat free cheese – I actually enjoyed my baked potato! The recipe also called to have fat free sour cream on top, but I opted out – I dont like sour cream either lol..I also added in 3 strawberries…My daughter had them at lunch and I wanted something sweet! Snack #2 was a favorite!!! Greenberry Shakeology, strawberries, milk, water, ice – blend! This is the perfect snack bc it keeps me full in between meals and it tastes amazing! Dinner – Chicken tacos on whole wheat tortillas, pico, avocado, cilantro and on the side black beans! I LOVED THIS DINNER! I really wasnt that hungry when I started making dinner, but I knew I had to teach my Turbo class and workout afterwards, so I was going to be hungry later and I would rather eat my meal early than after 8pm. I almost didn’t finish, it was a big dinner. Another recipe going down in my “fav recipe book” Share...

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TurboFire 5 Day Inferno Plan Day 2

Posted by on Nov 14, 2011 in BeachBody, Breakfast, Dinner, Krystal, Lunch, Nutrition, Shakeology

Today, was a great day – I never felt like I was starving (and I even taught TurboKick and PiYo back-to-back), the food on day 2 menu was delicious. I finally feel like I can cook lol..Who would have thought?! Oh and because I did PiYo Strength today along with Turbo I doubt I will see change in weight tomorrow morning. I know I will be sore and when you are sore, most likely your muscles are retaining water and will actually make you weigh more – but we will see! Day 2 weight: 125.2 – lost 1.4 pounds so far! This morning I woke up and was ready for breakfast. I didn’t have cantaloupe (my grocery store did not have any) so I opted to have my yogurt with raspberries and then drizzled the honey on top! I have done this several times for breakfast, so I knew it was going to be good. I also took my Activit Vitamins from BeachBody and drank 12oz of water with 1/2 package of Crystal Light Peach Mango to-go. When it came to snack time, I really wasnt that hungry, so I cut my Shakeology snack in half. By the time lunch rolled around, I was HUNGRY! But it was more than filling. Turkey wrap on a whole wheat tortilla, spinach leaves, avocado, tomatoes, light italian dressing. I have never made my own turkey wrap, this recipe was awesome and definitely going down in the books as a lunch favorite! Snack #2 – I call them Ants on a Log – because thats what it looks like! 2 celery sticks, peanut butter in the middle and instead of raisins, I put dried cranberries on top – DELICIOUS! My kids even had these for their snack today! I changed up my dinner a little. It called for teriyaki grilled salmon, but I do not like grilled salmon – only in my sushi – weird right lol?!? So I opted for grilled tilapia instead. Teriyaki Tilapia, seared pineapple ring, brown ginger rice and I also did not find bok choy at my grocery store (I live in a po-dunk town that would never have anything like this lol), so I exchanged it with broccoli again.  Share...

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TurboFire 5 Day Inferno Plan Day 1

Posted by on Nov 13, 2011 in Breakfast, Dinner, Krystal, Lunch, Nutrition, Shakeology

I decided I was going to log my progress with the 5 Day Inferno Plan from the TurboFire workouts! I have done TurboFire, had amazing results, but never did the 5 day menu plan that has allowed people to lose 10 pounds and 10 inches within 5 DAYS!!!! I am starting on Sunday, instead of Monday bc this Friday I have a function to go to and it wont be feasible for me to do the last day of the plan on a Friday, so Thursday is my last day – PLUS Thanksgiving festivities start the next week and I want to be looking thin and lean! – Hey who doesnt!!?!?? Starting weight: 126.6 Today has been great. I feel like I have a ton of energy and I didnt feel hungry all day or anything like that. I drank about 60oz of water and my workout was still up beat and it was an overall awesome first day to the inferno plan! I forgot to take a pic of my breakfast, but it was very good and filling! I didn’t feel hungry again until my snack at 11am. I have never had turkey bacon until today and I LOVED it, I think I can safely say I can add bacon back into my diet – Turkey Bacon that is Lunch was SOOOO good! Tuna Salad! Usually I put pickles in my tuna, but it wasnt on the menu, I was a little bummed, but the chopped celery put the crunch in it that I needed and I hardly noticed. 3 cups of mixed greens, 4oz of tuna and iced tea sweetened with stevia was a perfect lunch. Snack #2 was a chocolate Shakeology w/ Almond Butter, 12oz of water and ice! This will always be a favorite meal for me because it is more like a dessert than a snack or meal. Dinner was probably the best chicken I have ever made! I am not a Betty Crocker or some cooking/baking expert FYI Tonight was chicken w/ a honey dijon mix I made, grilled on the George Foreman and then steamed Parmesan Garlic Broccoli. My kids loved it, I loved it and was very full by the time I finished. I drank 12oz of water with a 1/2 package of Crystal Light Peach Tea poured in the water.  Share...

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Apple Cinnamon Oatmeal Pancakes

Posted by on Nov 4, 2011 in Breakfast, Nutrition

Apple Cinnamon Oatmeal Pancakes

Apple Cinnamon Oatmeal Pancakes (I found this from Sarah Dussault)  Makes: 2 servings Prep Time: 30 minutes (or overnight) Cooking Time: 6 minutes Ingredients: 1/4 cup of Rolled Oats 1 small Apple (chopped finely) 1/2 tbsp Chia Seeds 1 tsp Cinnamon 5 drops of liquid stevia like NuNaturals (you may also use a packet of stevia, sugar or other sweetener) *optional 2 cups Water 3 tbsp Egg Whites (or 2 Egg Whites or 1 Egg plus 1 Egg White) 1 scoop Vanilla Whey Protein Powder Directions: Boil water, add in the oats, apple, chia, cinnamon and stevia and simmer for 20 -30 minutes or until water is absorbed.  This is too much water but the oats will expand and chia seed will soak it up too. This is why it’s fun to make the oatmeal the night before.  Add in 1/2 cup of the apple cinnamon oatmeal to a bowl combining with the egg whites and protein powder.  Blend with an immersion blender, blender or fork.  Spray a pre-heated pan on medium and add mixture. Once the bottom is settled and easy to flip, turn and cook for another 2-3 minutes.  Serve with maple syrup, heated peanut butter, extra oatmeal, Greek yogurt or plain if you’re like me.  Below is a typical breakfast for me: Protein pancake with raspberries, water! YUM! Share...

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