Diet and Fitness – Personal Growth Cafe

October 3, 2017October 10, 2017

How to Stay Focused on Losing Weight

What is the hardest thing you have ever tried to do? If you ask 100 people from all walks of life, I’d bet the majority would mention losing weight.

Losing weight can be challenging because we all want to shed the extra pounds just in time for Sally’s wedding or next weekend’s beach trip.

Even though it took time to put on the weight, somehow we want it to magically disappear instantly. The reality is that losing weight takes time for everyone. You’re not alone!

Unfortunately, weight doesn’t just fall off our bodies, and that’s why most of us find it difficult to stay focused on our weight loss goals. Fortunately, there’s a solution and it all begins with a positive mindset.

Weight Loss Affirmations and You

The problem that many of us have is that when the weight doesn’t disappear right away, we get frustrated or discouraged, and then we easily give into temptation.

We have all had those, “Nothing’s ever going to work so I might as well just eat” thoughts that set us back when we are just getting started in the weight loss process.

Instead of allowing these thoughts to plant a seed in your mind, you can use affirmations to positively react to negative thoughts. Doing so will also serve as a reminder of your goal.

Weight loss affirmations can help you shed pounds by encouraging you to stay focused and motivated, even in times of struggle and disappointment.

Defeating Self-Defeating Thoughts

We all want to think we have the self-control needed to lose weight. However, when the weight loss takes more work or time than we expected it’s easy to get discouraged and give in.

The problem is that when we get frustrated or impatient, we lose sight of why we initially started on the journey. If you decide to give up or are tempted by a forbidden food, you can pull up your list of affirmations and use them to combat the self-defeating thoughts and attitudes.

When you are about to quit and get that bucket of ice cream, you can tell yourself, for example, “If I stumble, it’s okay! I have already made the conscious decision that I will not revert to old habits.” When you say this aloud, you are taking power back from the negative thoughts and replacing them with positive ones.

Taking back this power is a key step in re-establishing control over your negative actions. Besides, it’s okay to stumble along the way. Overcoming obstacles only makes your victory even sweeter!

When you use weight loss affirmations, you will suddenly realize the power of words.

Affirmations help you replace negative thoughts and actions so you can combat the cravings and deal with frustrations and pain directly without resorting to food.

The greatest thing about affirmations is that they can be used any time of the day or night. After all, they will become embedded into your subconscious!

The more you use them, the more your behavior and decisions will change, and the more power you will have over self-defeating thoughts.

Why do some people consider losing weight difficult?

How can affirmations help you lose weight?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 9, 2017September 26, 2017

Seven Low-Carb Hacks to Help You Feel Full All Day

One of the biggest concerns that you may have about the low-carb diet is staying full. Without a large quantity of carbohydrates to fill your meals, you may wonder if you will feel hungry.

Try these tips to avoid that low-carb hunger:

1. Ground almond flour. Instead of using regular flour, switch to ground almond flour for your meals.

This low-carb hack is filled with protein, and you’ll feel full while using it.

You can make a variety of items with almond flour, such as pancakes, muffins, or bread. Almond flour is versatile and filling, so you won’t miss regular flour.

2. Cauliflower rice. Did you know that you can use cauliflower as a substitute for mashed potatoes?

Cauliflower is a healthier choice than regular potatoes and is considered a lower carbohydrate vegetable. You can grind up and mash cauliflower to make mashed flakes.

You can also use ground up cauliflower as rice and create a pizza crust from it. Top the pizza with your favorites.

3. Spiralized vegetables. A spiralizer is a simple kitchen tool that you can use to make vegetables into tiny strips that resemble noodles. If you don’t have one, then you can use a sharp knife to cut up the veggies into small strips.

This low-carb hack lets you make your own healthy pasta and noodles.

Zucchini tends to be the most popular vegetable to spiralize in the kitchen. However, you can also experiment with eggplant, peppers, and other veggies. The key is to pick a firm one that can be cut into little pieces with ease.

4. Lettuce wraps. One of the easiest low-carb hacks is to make wraps or tortillas with lettuce instead of flour items.

Wrap your favorites such as meat, vegetables, and salsa in a lettuce wrap to reduce the carbohydrates.

The wraps will still taste delicious, but they’ll have lower calories and more nutritional value. You don’t have to stick with iceberg lettuce and may want to try other varieties as you experiment in the kitchen. You can even use cabbage leaves to make the wraps.

5. Vegetable chips. Regular potato chips won’t work on a low-carb diet, but vegetable chips you make yourself at home are fine.

Bake your chips in the oven and serve them with sea salt, olive oil, or spices.

You can make vegetable chips from zucchini, eggplant, squash, and other foods. Pick your favorites and cut them into bite-size pieces. Kale, spinach, and sweet potatoes all taste delicious as baked chips.

6. Use citrus flavor. Lemons and limes make great low-carb substitutes for traditional salad dressings and sauces that may have too many calories. A squeeze of lemon or lime can add instant flavor to a salad, soup, casserole, or other dish.

You don’t have to worry about carbs with this flavor option. Experiment with it in the kitchen and try adding it to different dishes.

7. Be creative. The key to staying satisfied on a low-carb diet is to think of creative ways to use the healthy ingredients in your kitchen. A simple tomato and lettuce can turn into a fun meal with the right low-carb sauce.

Don’t be afraid to try new vegetables, nuts, or seeds on a low-carb diet.

A low-carb diet doesn’t have to be boring or unsatisfying. Use these tips every day to feel full and happy while eating low-carb.

How do you stay full when you are on a diet?

What do you do to satisfy your hunger?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 4, 2017September 26, 2017

Why fit in when you were born to stand out? – Dr. Seuss

September 4, 2017September 26, 2017

I am comfortable with my body

August 31, 2017September 26, 2017

Top Warning Signs That You’re Overdoing It at the Gym

Does it take days for you to recover after your workout sessions at the gym? This is a sign that you may be overdoing it and need to cut back.

Learn more about important signals from your body that warn you to slow down, and what you can do to make your fitness routine work better for you.

If you’re experiencing these symptoms, it’s time to evaluate your fitness routine:

1. Soreness after more than 48 hours.

It’s normal to have some soreness after a hard workout However, if you’re still sore and in serious pain more than 48 hours after your last workout, then it’s a sign something is wrong with your exercise plan and its severity.

* This soreness shouldn’t even appear if you’ve been doing the same workouts for months.

* Muscle pain, stiffness, and soreness are signs that you’re overdoing it at the gym and may have an overuse injury. There could be micro tears in your muscles, sprains, or other issues.

2. Lasting joint pain.

Joint pain can also point to an overuse injury.

* You may need to rest and get medical attention for joint pain that doesn’t go away after a few days.

3. Backsliding results.

Naturally, you want to see your workouts bring results, but you may end up backsliding if you’re overdoing it at the gym.

* For example, if you’re pushing yourself too hard and getting injured, then your results could drop from being able to do 10 laps to 5 laps at the gym. Another example is if you’re not able to lift the same weights that you could lift a few weeks back.

* Backsliding results shouldn’t be ignored because they’re a sign you’re doing too much and hurting yourself.

4. Dreading workouts.

Everyone wants to skip the occasional workout and eat a bagel. However, if you dread your workouts to the point that you’ll come up with any excuse to avoid them, then it’s time to reevaluate.

* Exercise might not always be fun, but it shouldn’t make you miserable. If you avoid or reschedule all of your workouts, consider if the main culprit is that you’re overdoing it.

* You may be pushing yourself too far and want to skip the pain that comes with exercise.

* Once you start a workout, you would normally tend to cheer up because serotonin levels increase. However, if you’re not any happier while you’re doing the exercises, it’s a clear sign that something needs to change. You may need to redo your routines or cut them down to a more reasonable amount.

Adjusting Your Workouts to Avoid Injury If you’ve been forcing your body past its limits, you’ll benefit from seeking professional help to adjust your workouts:

*If you’re overdoing it, then a trainer can help you slow down and actually get better results.

* A trainer can work with you and push you just beyond your limits without sacrificing your health. A professional trainer knows how to avoid injuries and overuse of muscles, so you don’t create lasting damage.

* If you prefer not to hire a trainer, consider help from trusted sources online, such as videos from experts. Exercise shouldn’t hurt your health, and overdoing it at the gym is dangerous. Pay attention to the warning signs from your body and take steps to avoid damage.

How does going to the gym affect your life?

What difference does it have on you?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

August 31, 2017September 26, 2017

Five Simple Diet Tips to Stop Food Guilt

Guilt surrounds many diets. You feel guilty if you cheat on the diet or don’t lose weight fast enough. Guilt doesn’t have to dominate your meals. Learn to diet without feeling like you did something wrong.

For example, you can enjoy small treats in moderation without destroying all of your weight loss efforts, so there’s no need to feel guilty!

Consider these tips for the tasty details in avoiding food guilt:

1. Learn to recognize food guilt.

Food guilt tends to follow a common cycle. The cycle usually starts with you setting a goal to lose weight or get in shape. Then, you go on a diet and start working out. However, you may cheat on the diet or accidentally eat the wrong thing. This is followed by shame and guilt.

* The cycle starts with denial, moves to temptation, and ends with remorse. * You beat yourself up for every mistake that you make on the diet. However, many diets allow for small diversions.

2. Accept that diet mistakes happen.

A diet error doesn’t mean you’ve failed and can never lose weight. It simply shows that you’re a human being who struggles like everyone else on this planet.

* Food is neither bad nor good. Some foods may be healthier or more nutritious than others, but avoid labeling them as good or bad. Assigning such descriptions creates the shame you feel if you eat an item that you’ve labeled as bad.

3. Find your balance.

Even the healthiest dieters and nutritionists allow themselves the occasional treat.

* One way to find balance is to give healthy food a percentage goal. For example, you can eat healthy 80 percent of the time and allow treats or sweets 20 percent of the time.

* This is a balanced approach to temptations that won’t make you feel guilty.

4. Create coping strategies for overeating.

One of the biggest challenges for dieters occurs when they overeat. The feelings of shame and guilt can spiral out of control and lead you to give up on the diet or eat even more.

* For example, if you know that stress at work will send you running toward the ice cream in the freezer at home, then don’t buy any ice cream. Replace it with frozen grapes. Removing the temptation can help immensely.

* Another idea is to create a strategy for the occasions that you give in to temptation. Perhaps you’ll want to do some extra exercises to burn up those extra calories, so they won’t make any difference at all. Dwelling on your guilt won’t make the calories you just ate disappear. This will only make you feel worse about your body.

* Stop the inner critic and have compassion. Recognize you have faltered from your diet plan and move on. You can commit to doing better next time and trying to avoid the stumbling blocks that lead you to overeat.

5. Do the math.

Sometimes fear takes over, but math can help.

* Before you start panicking that eating a bag of chips has forever ruined your diet, you can do the math and realize the calories won’t affect you long-term, and you can still lose weight.

Guilt is a common emotion that is often tied to how we eat. Many people feel ashamed about their weight and shape, so guilt is part of their lives. However, it doesn’t have to be this way. Take steps to eliminate the guilt and you’ll see your self-esteem soar.

Why do you feel guilt while on a diet?

Do you think this diet can help in your life?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

June 29, 2012June 30, 2012

Understanding Binge-Eating and Its Treatment

Binge-eating involves more than simply overeating. Binge-eating is an eating-related disorder, associated with inappropriate eating habits and challenging emotions. This article outlines what binge-eating is and how it can be successfully treated.

Binge-Eating Defined

Binge-eating is a medical and psychological condition during which a person eats large amounts of food over short periods of time. Regardless of the signals their bodies send that they’re full, those who binge continue to eat amounts of food that surpass normal portions.

Binge-eating involves more than just eating a double portion of a favorite food. Those who binge might eat 2 cheeseburgers followed by a half gallon of ice cream and a box of cookies.

Typical Thinking Patterns

One who binge-eats engages in unhealthy thinking patterns, which drive her to over-eat. She might feel powerless to arrest her aggressive eating behaviors. Even though you might believe a person would feel too ashamed to binge-eat, the fact is that shame can actually emotionally fuel a binge-eating episode.

Experiencing uncomfortable feelings such as self-loathing and shame is a hallmark symptom of someone who’s dealing with binge-eating. Many people who struggle with binging also have distorted body images. They might believe they’re obese when actually they’re within normal weight standards or only mildly overweight.

On the other hand, a person who binge-eats could also weigh considerably more than the weight charts recommend for her height and age.

Although the condition does occur in males, it occurs more often in females. Recognize that people who binge can discover optimism and confidence to live successful lives in recovery.

Treatments for Binge-Eating

If you battle binge-eating, there are a wide range of effective treatment regimens to help you rise above the condition.

Here are some beneficial treatment avenues:

1. Self-help groups. Depending on the community, you might have the opportunity to attend self-help groups to help reduce or stop incidents of binge-eating. Self-help groups such as Overeaters Anonymous can provide wonderful, understanding emotional support for people who struggle with binge-eating.

2. Individual cognitive therapy. For those who require more professional aid, attending individual therapy sessions can be quite helpful. Cognitive therapy is conducted by a trained therapist who works to confront the individual’s distorted body image, unhealthy thinking patterns, and feelings of shame.

• The therapist aids the person in replacing troublesome thoughts with more realistic, healthy, and positive thoughts. Encouraging the person who binge-eats to surround herself with understanding, supportive family and friends is another way a therapist motivates someone in recovery from this very real medical condition.

3. Family therapy. If the person who’s dealing with binging is a teen, family therapy in addition to individual therapy can be a life-saver to aid family members in better understanding what their teen is going through.

• Plus, difficult family relationships can be confronted and addressed so that everyone in the family learns to relate in healthier ways overall which can serve to reduce binging behavior.

4. Intensive day treatment. In the event you require more intensive treatment than individual therapy, family therapy, and self-help group attendance, intensive day treatment may be an option.

• These programs provide 2 to 6 hours of professional treatment for binge-eating 3 or more days a week. Such treatment typically takes place at eating disorders facilities that provide a cornucopia of treatment options that enable individuals on their paths to recovery.

5. Inpatient treatment stay. Sometimes, the person struggling with binge-eating would benefit from voluntarily entering an inpatient treatment facility for a 4-6 week stay. This milieu therapy provides a 100% supportive physical and emotional environment around the clock to ensure binge-eating behaviors subside and healthy eating habits increase.

• Outpatient follow-up treatment to provide much-needed support will be necessary as you transition back into your home environment.

Binge-eating is a medical/psychological condition that involves eating large amounts of food and experiencing emotional turmoil. People can and do overcome the challenging behaviors and feelings associated with binge-eating to embrace healthy, fulfilling lives.

The key to recovery is recognition of the condition and acquiring effective treatment while gaining caring support of friends and family members to live a well-deserved, rewarding life.

June 29, 2012June 30, 2012

Weight Loss Strategies For Convenience Eaters

If you’re a convenience eater, you need a diet that works with your lifestyle. Fast and easy meals and snacks can be lean and delicious if you learn to plan ahead. Use these techniques to eat light at home and dining out even on your busiest days.

Weight Loss Techniques To Use At Home

1. Stock up on nutritious foods. Replace frozen dinners and instant soups with whole foods that are better for you. Toss fresh pasta with extra virgin olive oil and pine nuts. Dip baby carrots in your salsa instead of corn chips.

2. Master simple recipes. Many satisfying meals can be prepared in 10 minutes or less. Browse online for easy recipes or borrow cookbooks from your local library.

3. Cook ahead. Use weekends or evenings to cook a batch of chicken breasts or black bean chili. Refrigerate or freeze the leftovers to use in the days or weeks ahead.

4. Work as a team. Your kids are likely to pick up on your eating habits, so set a good example. Take turns making breakfast or brown bag lunches for each other. Talk about the importance of eating whole grains, fresh produce, lean proteins and healthy fats.

Weight Loss Techniques For Eating Out

1. Search for alternatives to fast foods. Look around your neighborhood for places that will serve you healthier foods just as quickly as your usual drive through window. Collect take out menus from ethnic restaurants or assemble a fast meal at your supermarket salad bar.

2. Bring along snacks. Carry cut vegetables and whole grain cereals with you instead of relying on the office vending machines. Keep a small cooler in your car with yogurt drinks and soy nuts.

3. Learn to spot healthy keywords on menus. It’s easy to order lighter dishes if you master a few common terms. Look for entrees that are steamed or grilled rather than fried. For dessert, choose the sorbet instead of donuts.

4. Ask your server for advice. With so many people trying to lose weight, many servers are experts at guiding you to the leanest choices. Let them count calories for you.

Additional Suggestions

1. Drink water. Get a steel water bottle and keep it filled up so you can sip water all day long. Staying well hydrated will help you feel more energetic and suppress your appetite.

2. Eat more frequently. Many convenience eaters get caught up in other activities and forget to eat. Small meals and snacks throughout the day will make you less vulnerable to overloading when you suddenly notice you’re starving.

3. Analyze your favorite convenience foods. Figure out what attracts you to your favorite fast food and you can usually find a substitute with fewer calories. Sprinkling a little cinnamon in your cafe au lait could make you forget about powdered hot chocolate.

4. Make exercise a habit. Physical activity is essential to losing weight the healthy way. Develop an exercise routine you can stick with. Maybe you need a trainer or gym buddy to remind you to stay on track. You may also want to sneak more exercise into your daily routine by climbing stairs or doing leg lifts during TV commercials.

5. Manage stress. A fast paced lifestyle may expose you to higher levels of stress. Meditation and other relaxation techniques help lower stress hormones so you metabolize foods more effectively and store less fat.

Indulge your love for convenience eating while you reach your weight loss goals. Make your diet easy to follow so you can break the fast food habit. As a bonus, you’ll probably save money and enjoy eating more.

June 28, 2012June 30, 2012

Safety Guidelines for Exercising When You Have a Cold

If you’ve been diligent about sticking to a regular exercise schedule, you may be reluctant to let a few sniffles pull you off track. However, most health experts agree: there are some symptoms that mean it’s safe to work out and other that indicate you need to get plenty of rest.

Learn how to exercise safely during an illness to stay at the top of your game and avoid infecting others.

How to Exercise Safely During an Illness

1. Remember that exercise strengthens your immune system. Your immune system uses white blood cells to fight off infections and diseases. Physical activity stimulates the production of these cells and makes them stronger to help protect you from sickness and premature aging.

2. Beware of exercising too much. On the other hand, there can be too much of a good thing. You can wear your immune system down unless you allow sufficient time for rest and recovery. Take at least one day off a week from intense activity.

3. Play by the “neck up rule.” It’s usually safe to work out if all you have is a runny nose and sore throat. On the other hand, skip the gym and consider seeing your doctor if you experience tightness in your chest, trouble breathing, body aches and chills or diarrhea.

4. Take your temperature. For most adults, plan to stay in bed if you’ve got a fever of 101 degrees Fahrenheit or more. Overtaxing your body is likely to make your illness last longer. A fever also makes you more vulnerable to dehydration.

5. Monitor your heartbeat. If you run or engage in other cardiovascular activities, keep in mind that some decongestants will speed up your heart rate. The same thing goes for certain asthma medications. Use extra care.

6. Scale back a little. Sometimes you need complete bed rest. But other times, you can just reduce the intensity of your activities a bit. Try a low impact aerobic class instead of your usual basketball game.

7. Fight mental illness with exercise. Physical activity also plays an important role in mental health. Research suggests that aerobic exercise can reduce depression and anxiety and even help manage the adverse side effects of many drugs used to treat psychiatric disorders.

How to Avoid Spreading Infections at the Gym

1. Recognize the risks at the gym. Even the most expensive health clubs put you in close contact with other people’s skin and secretions. Fortunately, there are many ways to lower the risk of fungal, viral and bacterial infections.

2. Spot the worst offenders. Studies show that cardiovascular equipment, dumbbells and exercise mats are often the worst sources of contamination. Use your own mat and wash it regularly. Wipe surfaces off with a towel and wash your hands frequently.

3. Hit the showers. Wash your entire body with an antibacterial cleanser. Change into fresh clothes and keep your workout wear in a separate compartment until you can launder it. A zip lock bag works well.

4. Give your feet extra love. Be sure to wash your feet and dry them thoroughly. Wear slippers or flips flops in the locker room.

5. Bring your own personal items. Use your own razors and toiletries. Drink from your own water bottle rather than the public fountain. You’ll help lower your risk of exposure even more.

Consistency is essential for productive exercise. However, sometimes your body needs time to rest and recover from an illness. You can probably keep working out if your symptoms are mild and from the neck up. Otherwise, stay at home or check with your doctor to protect your wellbeing and avoid spreading anything contagious.

Category: Diet and Fitness

How to Stay Focused on Losing Weight

Seven Low-Carb Hacks to Help You Feel Full All Day

Why fit in when you were born to stand out? – Dr. Seuss

I am comfortable with my body

Top Warning Signs That You’re Overdoing It at the Gym

Five Simple Diet Tips to Stop Food Guilt

Understanding Binge-Eating and Its Treatment

Weight Loss Strategies For Convenience Eaters

Sticking to Your Diet at a Buffet

Safety Guidelines for Exercising When You Have a Cold