Void the Pitfalls of Food Reward!

Void the Pitfalls of Food Reward!

Many of your food behaviors stem back to childhood.  Though mama taught us to eat breakfast, she also gave us a plate of cookies with a glass of milk when you didn’t feel well.  When you made a good grade, you would take a trip to McDonald’s.  When you won a ballgame, you got ice-cream.  There always seems to be a time to celebrate or medicate with food.  This is destructive behavior.

Science also supports the notion that we create neuro-associations to food for reward, even when you’re not hungry.  This makes this behavior one of the most difficult to break, as you can find a means to reward yourself for accomplishments of which you normally would not reward.  Make sense?

For example, after a hard day at work, patting fires, and dealing with traffic, you finally make you’re way back home to end the day.  Then the little devil pops up on your your shoulder and says, “You worked really hard today! You should go get a greasy cheeseburger with fries and a shake," or it may say,  "Cupcake!”  Then the devil says, "just one more time!"  But, you know that little devil is you that's talking. The mental processes (what you're thinking) drives the physiological desire and vice versa.  You also know as well as I do that it's silly to reward yourself with something so trivial.  There's always going to be good days and bad days.  Save the celebrations.

By the way, it's also dangerous to reward yourself with food when you achieve weight loss or fitness goals too! Especially if you already have these behaviors, you will eventually find yourself going in reverse.

In order to break this negative behavior, you have to change your perspective.  In other words, you have to understand that every time you reward or treat yourself with food, you are actually punishing yourself.  When you do this, chances are you will have more bad days than good.  There are long-term consequences.  If you reward yourself with things that may actually help you relax without all the calories, chances are you will have more better days than good!

Here are some better ways to reward and de-stress yourself:

• Get a massage
• Watch a movie
• Play golf, go bowling, or play mini-golf
• Go for a run
•  Organize something, like your closet
• Listen to music
• Walk the dog
• Do some gardening

Understandably, you may not look at some of these things as rewards.  However, you have to change your attitude.  What you see in everyone of these tips is that there are no long term consequences.  If anything, you achieve a true reward.  One of the other benefits of these rewards is that it keeps your mind off of food (with exception of gardening, which is good food)!  

written by:
Kelly Huggins, A-CPT
Exercise Sci., BS
Fitness Together Expert Fitness/Nutrition Coach

September Nutrition Tip of Week 4: Try a new leafy green-Swiss chard

Did you know that alongside spinach, Swiss chard is one of the most nutritious leafy greens on the planet? Swiss chard is related to the beet, and is an excellent source of vitamins A, K, C and potassium. Easy to make, buy it fresh and simply remove the stalks, chop up the leaves and sauté with extra virgin olive oil and garlic.


http://www.simplyrecipes.com/recipes/swiss_chard/

Fitness Transcends into your Work life!

Fitness Transcends into your Work Life

Studies show that businesspeople who exercise usually out compete their counterparts! A few years ago I got an interesting phone call from the employer (let's say his name is Ed) of a client (let's say his name is Mike).  He started the conversation with the question, "What the heck are you doing to Mike?  He's not the same guy!" Though Mike had a physical transformation and lost a lot of weight, this was not what Ed was referring to.  He was talking about the change of attitude that Mike had.  He mentioned that Mike seemed more confident, less stressed (i.e. less mean as they got in frequent arguments), he was becoming a better leader, was doing a better job, called in sick less, et cetera.  He just went on and on.  Of course, we continued to discuss the benefits of a well-rounded fitness program that extends beyond physical changes.  By the end of the conversation, I was lined up to do a speaking engagement at his office of about 35 employees and he scheduled to start training with me. Through the years, I have had the pleasure of training and advising clients with a diversity of professional careers.  Regardless of the type of profession one belongs, they all share similar benefits as it relates to eating right and exercising.  Knowing that Labor Day is right around the corner, I cannot think of a better time to talk to you about just a few of those benefits as it relates to you and the workplace. #1 Improve Self-Esteem-  If you look in the mirror and you're not too happy with the way you look, you express that "self-image" to everyone else at work.  Studies show that if you are overweight, you tend to be more depressed and less self-confident.  Whereas, those who exercise regularly and reach an optimal, realistic weight are much more confident and happy. #2 Improved Mental Capacity- With as much information and workload you have to deal with today, it is important to keep your mind clear and sharp.  If you want to exercise your mind better, you must exercise the body.  This will lead to greater productivity. #3 Less Stress-  The pressures of work can take its toll on the mind and body.  In their article "The Making of a Corporate Athlete" (Harvard Business Review), Jim Loehr and Tony Swartz state, "emotional and mental recovery can only be achieved by incorporating the elements of weight lifting, cardiovascular exercise, eating right, and getting plenty of rest."  As experts in worker productivity, they have found that those engaged in exercise programs work fewer hours, yet get more done. There is no question that a proper diet and exercise program makes you more productive, less sick (decreased absenteeism), and more confident.  Sadly, many people use the excuse that they have "no time for exercise," because of their work schedule.  However, by simply doing the opposite, you can actually get more done. provided by: Kelly Huggins, A-CPT Exercise Science, B.S. Fitness Together - Fitness/Nutrition Coach

Don't forget the best Berry combo- Strawberries and Blueberries!!

We know that eating a good array of fruits and vegetables is extremely beneficial to our health. The problem is our health is more than just not feeling sick or being physically fit. We can not forget about the health of our minds (no pun intended)! New research in the pursuit of memory improvement is showing that foods such as strawberries and blueberries contain chemical structures that can increase cognitive function. The following compounds have been showing very promising signs in the latest research.

Fisetin- A flavonol that has been studied since 1891. A structurally unique compound that can increase the tissue strength in the hippocampus. This is the area of the brain that holds short term memory and is the main area damaged by Alzheimer's disease. Other research shows that along with
strengthening neurological pathways, it can help create new ones.

Anthocyanidin- A subclass of antioxidants found in most berries. Most notable are anthocyanins found in blueberries. Research in laboratory mice points to a slowing effect on aging. This is accomplished by stopping the lipid peroxidation of brain cells. Peroxidation is the same process in which cancer can destroy an organ by free radicals weakening the cell membrane.

It is always rewarding to hear science back up the foods that we eat as part of living a healthier lifestyle. The even better news in this case is that Strawberries and Blueberries are one of the tastier nutritious choices! 


written by 
Dennis Sluder
NPTI Grad
Fitness Together Fitness/Nutrition Coach