Getting Weight Loss Results: Learning to Eat Again

Stressful day at work?

Kids driving you nuts?

Relationship woes?

Whatever the case, it has caused us upset and driven us straight to food. We have all been there. Not surprisingly, the top reason women over- eat is stress and unfortunately we have learned to use food as comfort.

The good news is that it can be re-learned. The truth is, most of the time when we grab that bag of chips or that tenth cookie, it is not hunger we are satiating but rather our need to feel secure and calm. When we feel stress, anxiety, fear or anger a transmitter in our brain called neuropeptide Y is increased and leads to carbohydrate cravings.

In addition, high fat/ high glycemic index foods release serotonin and endorphins in the brain that create feelings of calm and satisfaction. Therefore we get conditioned to seek out these comforting feelings through food. This is usually what causes our overeating, not hunger.

We fool ourselves in believing in these temporary “highs”, instead of what is really happening , which is quite self-defeating. Sugary carbs set you up for “sugar highs’ followed by “sugar lows”. These “lows” create feelings of depression that just lead to more carb cravings and more eating. Since we can’t always avoid our stresses in life, we can change how we deal with them.

Let’s Begin:

GET REAL- Deal with the problem itself, whatever it may be. As you know, drowning your problems with food has never worked for you before. So try something new. Instead of treating that second slice of cake as a reward to a bad day, reward yourself with a delicious and nutritious meal. You have the power to change the way you live, the way you see yourself and change your relationship with food.

LISTEN TO YOUR BODY/TRAIN YOUR MIND- Since we have established that that the true source of overeating is not hunger, we can proceed in a more productive way. If we find other comforting habits or pastimes to take the place of bad foods, we can learn to redirect our emotions. Train yourself to find other sources of pleasure.

Try a new hobby, learn to cook, indulge in a spa treatment. Just treat yourself without dumping bad foods into your body. Read an inspirational book or biography. Pamper and reward yourself in productive ways.

FIND SUBSTITUTES- I have never eaten something I did not like, and I eat healthy foods most of the time. With a little time and preparation you can love every nutritious meal you put into your body. Remember serotonin levels will rise even with complex carbohydrates but they will not give you the same crash. If you need something sweet, cottage cheese with sugar free jam is excellent or even some oatmeal with cinnamon or berries with sugar free whipped cream. If you love savory treats, put some lowfat cheese in that oatmeal, or spice up some hummus.

SET LIMITS- You can’t be everything to everyone. Women have been socialized to be nurturers and caretakers, which is not a bad thing unless you forget your own needs in the process. Help yourself first, then you can care for others more honestly. And don’t forget to ask for what you need from others to make you happy. Find time to nurture yourself.

EXERCISE, OF COURSE!- I guess you knew I would say that, but studies show that exercise is a natural endorphin releaser. Trust me, you may not always go into an exercise session in good spirits but you always come out feeling better. Again find a routine or activity that is fun and keeps your interest. If the treadmill seems like torture (it does to me) do what you love and stick with it, there are so many options out there.

These ideas are a great start. Realize what ails you and decide to be productive. Make the choice to live healthier and change your relationship with food. Remember, eating healthily can be nutritious and delicious; all you need is some preparation and good intention. Now, prepare to take yourself to the next level.

Fiorella Dicarlo

Tis’ the season for colds and sniffles…

Not to mention all kinds of food borne illnesses that can infect people with low immune systems!

Although I do think that our society is overly germ phobic with all the hand sanitizers (that don’t really work) and quick fix “airborne” remedies (that may have some merit), having a cold should not be the only reason to get more vitamins in your diet.

Certain foods have shown to have enormous preventive powers against all sort of problems. Here’s a short list:

Cranberries- Most women are familiar with the benefits of the cranberries for urinary tract infections. Now, studies have shown that tannins found in the cranberries actually alter E. Coli bacteria. These compounds prevent the bacteria from adhering to the cells in the body. To get these great benefits, try drinking cranberry juice concentrate with no added sugar.

Wine- Recent studies show that having a glass of red wine before your meal will help kill food pathogens like E. coli, salmonella, and listeria. Have fun trying different wines or even cooking with wines to add flavor to food and reap the benefits.

Chili peppers- Capsaicin which is a compound that gives the peppers their kick, improves immune status and has proven germ suppressing properties.

Ginger- Ever wonder why ginger accompanies every sushi meal? For centuries, the germ killing ability of this spicy root has been utilized in Japan. The root is at its most potent when bought fresh and grated over food or steeped in hot water for tea.

Garlic- With a reputation of lowering cholesterol, this powerhouse spice has high levels of protective antibacterial agents. The active portion of garlic is hydrogen sulfide (which also gives it its stinky smell) and is best raw, cooked when raw or in supplement form.

Stock your fridge and pantry with these natural healers first before running to the drugstore. All are delicious and can be part of a great meal. They are easy to use, and who doesn’t love a great glass wine. Salute! To your health.

Fiorella Dicarlo

Keep Your Summer Body All Year Long

As winter starts to set in, the last thing we want to think about is getting up and going to the gym. Don’t let the cold weather, or your cravings for comfort food undo all the hard work you did this summer to accomplish your fitness goals.

If fitting into your bathing suit was what kept you motivated all summer, then keep it handy and put it on once in a while to keep you visually tracking your goals. This way, when spring rolls around you won’t be struggling to get back into shape.

Maintaining the results you've gotten becomes simpler when fitness becomes a lifestyle rather than scrambling at the last second for bathing suit season, or getting ready for the reunion.

Hey, everyday is an excuse to look and feel great. If you made progress this summer, here are tips to keep you on track:

Stay Hydrated- Since thirst is sometimes mistaken for hunger- you tend to eat more when you are slightly dehydrated. Keep bottles of water handy and if it is hard for you to chug water and need a little flavor, try some of the sugar free drink mixes. Water keeps your digestive system humming and your metabolism running hot all winter long.

Plus, your skin will glow and you will have tons of energy for your workouts!

Add Some Spice- Heat from spices create a thermogenic effect on your body and has been shown to boost metabolism. The thermogenic effect as it pertains to food is a term that is used to refer to the way the foods we eat can increase the amount of heat your body generates to digest the food, which results in the increase in metabolism.

Another sweet benefit of spicy foods is that they've been shown to provide feelings of satiety.

Add red pepper flakes, hot sauce, jalapeño and cayenne to your foods and enjoy the heat!

Green Tea- Drinking green tea or taking supplements high in the active components of green tea have enormous health and fitness benefits. Green tea is rich in catechin polyphenols particularly epigallocatechin gallate (EGCG) which is not only a powerful antioxidant, but studies have shown that combined with caffeine (which the tea has naturally), EGCG helps you burn more calories.

Try drinking green tea as an alternative to coffee or look into green tea extract as a supplement.

Keep Protein Intake High- Protein has several things going for it in terms of fat loss and maintenance. Since protein takes longer to digest, its thermogenic effect is high, up to 27%, as apposed to carbohydrates 7% and fat 3%. Protein packs a muscle building punch that boosts your metabolism as well. The best news for dieters is that protein steadies blood sugar and makes you feel fuller, longer!

Remember- protein doesn’t have to mean boiled tasteless chicken breast. Try lean red meats, lean pork, fish and from time to time indulge in a t-bone and ribs!!

Eat Mini- Meals- Learn to eat to fuel your body. Eating more (4-5) small (200-300 calories ) high protein meals a day combined with fruits and veggies will keep you full all day and your metabolism running. Remember your BMI can help determine how many calories your body expends at rest and depending on your fitness goals, current weight and activity levels will help determine what your total calorie intake for a day should be.

You've done a great job so far and you can continue seeing through the winter by following these simple tips. Keep it up and you will look great in your bathing suit even in the middle of December!

Fiorella Dicarlo

Welcome to Your Best Body Ever!