If you suffer from PMS (Premenstrual syndrome) like myself you may find it can be tougher to stay on track during that time of the month. The cravings, the mood swings, the body aches, the bloating, feeling tired, did I mention the cravings? With all of these things combined it can be hard to get motivated to workout and to eat healthy, but I have a few things to look for and tips on how to make it a little easier.
Did I mention the cravings? During your period it can be hard not to give in to eating everything you want. If you know that you crave certain things during that time of the month, make a list of foods that you crave and pick out certain days to eat them. Yes, it's okay to give into your cravings, just don't go overboard. If you think chocolate would make you feel better, have some, a tuna sandwich with pickles and ice cream, sure go ahead. Just make sure that you stay within your calorie range and you pick a time to eat your favorite treats.
Cut down on salty foods: I said earlier that you can eat what you crave, and most of us crave salty foods. Pick a day or a time when you are going to give in to your craving. Remember to drink plenty of water. It will help with bloating.
Don't freak out when you step on the scale: You step on the scale to weigh yourself and oh no, you gained seven pounds. How the heck did you gain seven pounds in two days? Blame water retention. It can be very discouraging after all your hard work to look at the scale and see so many pounds added on. Remember it is most likely water weight and will go away when your period is over.
Exercise: When you have cramps, your body aches, and you're tired it can be easy to want to stay in bed and skip your workout. Before you completely put off your exercise routine think about how good you feel after a workout. Try doing a warm-up first and see how you feel. You can do cardio, lift weights, or just go for a walk outside. The rush of feel good hormones will make you help you feel better and burn calories.
Limit caffeine and alcohol intake: Caffeine and alcohol can exacerbate the effects of pms. You don't have to completely cut them out but try limiting it to a cup of coffee in the morning or a glass of wine before bed.
Know your body: By now you have probably been going through the monthly routine for a while now so most importantly just listen to your body. Learn your mood swings, when and how you feel. Learn what you crave, when you are tired. If you can find the pattern during your cycle and you listen to your body it can make it a little bit easier.
It is easier for some women than it is for others. We are all different in our cycles and we all need to learn the way our bodies feel and work. If you feel that your PMS is harder to control think about seeking professional help. It can be a very hard syndrome to live with. If you are having severe depression, or thoughts of suicide please seek help immediately. It may not seem like it now, but finding the right therapist or doctor can help immensely in the way you feel. Severe PMS is treatable.
I hope this has helped. If you have any questions or feedback feel free to comment.
Tuesday, July 17, 2012
Saturday, July 14, 2012
My Eating Habits For Weight Loss
Many people when beginning their weight loss journey believe that they have to stop eating all the foods they like and do it overnight. I too once thought this and it is probably one of the biggest setups for failure there is in dieting. I believe one key to success as far as diet goes, is everything in moderation. The times in the past when I had tried to lose weight before I found what worked for me, I would automatically cut out sweets treats and anything that I liked. It was tough going from eating Twinkies and potato chips to salads, plain tuna, and fruits and veggies only. My point is you don't have to sacrifice your favorite foods forever, and you shouldn't have to. Here are a few of my eating habit tips:
Know what you like: Knowing what you like is important because it can be a foundation for healthier alternatives or for knowing what you need to eat in moderation. If you love pizza you can make pita pizzas, tomato sauce, cheese, and whatever toppings you like on a piece of pita bread. I love burritos, they are cheap and easy to make and they are packed with protein and vitamins. I buy tortillas, canned re-fried beans, low fat cheese and salsa and I have myself a tasty burrito. Sometimes I will add onions, jalapenos, guacamole, chicken whatever I'm in the mood for but I make sure that I measure it out, which brings me to my next tip.
Keep measuring cups on hand: One of your best friends in the kitchen will be measuring cups and spoons. I make sure to measure the correct portion out so that I know how many calories I am consuming. It's easy to look at an entire bowl of ice cream and think, "yeah, that looks about like one serving." when in reality it can be two or three heapin' helpin's.
No food is off limits: If you can't have it you're going to want it even more.
Keep a food Journal: A lot of people don't realize how much food they are actually consuming. Whether through boredom, depression, or even social eating it is easy for the calories to accumulate. If you keep a food journal you can see just how much and what you are eating, and you can modify your diet and calorie intake based on what your habits are now.
Quick fix diets: I can't wait until I can eat another cheeseburger. Have you thought this before? You shouldn't have to. Many people go on quick fix diets that require eliminating certain foods. While I wouldn't eat cheeseburgers and pizza or the like all day, it is more than acceptable to give in to your craving every once in a while. Like I said earlier, no food is off limits, just limit your portions.
Be mindful: If you find yourself in the kitchen looking for food when you're not hungry, take a minute just to think. Why do you want to eat? Are you craving anything specifically? If you eat what you are craving how will it make you feel? Happy? Nourished? Guilty? It can be tough to just sit with the feeling of wanting but often times if you sit long enough and think about the reasons why you want to eat other than out of hunger the craving will pass. It will take time for you to get used to it, but try it and see how it works for you.
Food and rewards: Yay! You got a promotion! You lost five pounds! You climbed Mt. Everest! How are you going to reward yourself? It is so easy to think of food as a reward system. Lets celebrate with ice cream, or by going to that new restaurant. While there is nothing wrong with wanting to eat your favorite treats or trying that new food joint, it shouldn't necessarily be your first thought for rewarding yourself. You can buy yourself a new dress, a new watch, go to the zoo, buy a bouquet of flowers, or even reward yourself with things related to fitness, try that yoga class you've been wanting to go to, buy yourself new weights or a new workout outfit.
It can be tough but it is possible to change your relationship with food. I still struggle with cravings, and sometimes I do eat more than I should but I don't let that get me off track. Instead of feeling guilty tell yourself there is always my next meal or tomorrow to make better decisions about what and how much I eat.
I hope this has helped. If you have any questions or your own feedback feel free to comment.
Know what you like: Knowing what you like is important because it can be a foundation for healthier alternatives or for knowing what you need to eat in moderation. If you love pizza you can make pita pizzas, tomato sauce, cheese, and whatever toppings you like on a piece of pita bread. I love burritos, they are cheap and easy to make and they are packed with protein and vitamins. I buy tortillas, canned re-fried beans, low fat cheese and salsa and I have myself a tasty burrito. Sometimes I will add onions, jalapenos, guacamole, chicken whatever I'm in the mood for but I make sure that I measure it out, which brings me to my next tip.
Keep measuring cups on hand: One of your best friends in the kitchen will be measuring cups and spoons. I make sure to measure the correct portion out so that I know how many calories I am consuming. It's easy to look at an entire bowl of ice cream and think, "yeah, that looks about like one serving." when in reality it can be two or three heapin' helpin's.
No food is off limits: If you can't have it you're going to want it even more.
Keep a food Journal: A lot of people don't realize how much food they are actually consuming. Whether through boredom, depression, or even social eating it is easy for the calories to accumulate. If you keep a food journal you can see just how much and what you are eating, and you can modify your diet and calorie intake based on what your habits are now.
Quick fix diets: I can't wait until I can eat another cheeseburger. Have you thought this before? You shouldn't have to. Many people go on quick fix diets that require eliminating certain foods. While I wouldn't eat cheeseburgers and pizza or the like all day, it is more than acceptable to give in to your craving every once in a while. Like I said earlier, no food is off limits, just limit your portions.
Be mindful: If you find yourself in the kitchen looking for food when you're not hungry, take a minute just to think. Why do you want to eat? Are you craving anything specifically? If you eat what you are craving how will it make you feel? Happy? Nourished? Guilty? It can be tough to just sit with the feeling of wanting but often times if you sit long enough and think about the reasons why you want to eat other than out of hunger the craving will pass. It will take time for you to get used to it, but try it and see how it works for you.
Food and rewards: Yay! You got a promotion! You lost five pounds! You climbed Mt. Everest! How are you going to reward yourself? It is so easy to think of food as a reward system. Lets celebrate with ice cream, or by going to that new restaurant. While there is nothing wrong with wanting to eat your favorite treats or trying that new food joint, it shouldn't necessarily be your first thought for rewarding yourself. You can buy yourself a new dress, a new watch, go to the zoo, buy a bouquet of flowers, or even reward yourself with things related to fitness, try that yoga class you've been wanting to go to, buy yourself new weights or a new workout outfit.
It can be tough but it is possible to change your relationship with food. I still struggle with cravings, and sometimes I do eat more than I should but I don't let that get me off track. Instead of feeling guilty tell yourself there is always my next meal or tomorrow to make better decisions about what and how much I eat.
I hope this has helped. If you have any questions or your own feedback feel free to comment.
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