Are You Riding the
No, I’m not talking about a
real roller coaster – but the emotional one that pulls us up and down throughout
our everyday life! Had a bad day? Work or social group problems got
you down? Are you struggling with your health and just don’t have the emotional
energy left to make yourself eat right? You’re not alone!
I’d be willing to bet that more than just a few of us
ride that emotional roller coaster and that’s exactly when we get tempted
the most - when we’re at our weakest emotionally. It’s not uncommon to reach
out for the comfort of food, whether we’re aware of it or not, to help cope
with whatever struggles we’re facing or to keep ourselves occupied in order
to keep our minds off our problems.
But it’s exactly at these times in the days of our lives
that can undo the best of our dieting intentions! All those negative emotions
due to stress, loneliness, anger, boredom, anxiety and sadness makes it
all too easy to reach out for those yummy comfort foods laden with salt,
fat, sugars and high-calories.
That’s the downside – so what’s the upside to all this?
The good news is that this is one area of weight-loss management that you
can take charge and exert more control over than most areas with just a
little bit more awareness and self-control on your part.
Need some suggestions to help you stay on track and
not let your emotions rule your diet? Here are a few that may help:
- Have you learned to recognize when you’re really
hungry? Did you eat just a few hours ago? Can you ascertain as
to whether your hunger is physical or emotional? Drink a glass of water (remember
that dehydration triggers hunger pangs too!) and wait a little while before
breaking into that snack bag.
- Can you find an alternative to snacking?
Don’t unwrap that candy bar just yet! Instead, take a breather and go for
a walk, pick up a magazine, listen to the radio, or call a friend to distract
yourself. Substitute an activity for eating!
- What trips your trigger? If you can figure
out what it is that causes those emotional triggers, then you can figure
out how to avoid them when you see them. Being consciously aware of them
is the first step to overcoming them! Questions to ask yourself: how much
do you eat when you eat? How are you feeling when you eat and how hungry
you are at those times?
- Are you sabatoging yourself with unhealthy snacks?
Sometimes you just have to get rid of those high-calorie comfort foods
in your house! I know it’s not nearly as tasty to snack on a carrot
versus those potato chips, but maybe if you eat fruit instead or popcorn with
no butter, you’ll be able to satisfy your emotional snacking without piling
on the calories while you do!
- Are you eating right in the first place?
If you don't eat right, then you will be more likely to give in to emotional
eating. Eat at regular times on a fairly regular schedule and make sure you
include all those foods that are good for you like whole grains, vegies and
fruits to fill you up on the basics. Most likely you'll feel fuller, longer.
- Are you getting enough sleep and exercising,
too? Even a simple walk can make you feel better, clear your head,
and release hormones in your body that make you feel better overall. Stress
is more manageable and you are more likely to lose weight when you get the
proper amount of sleep (check out our sleep article on our website to get
more information on this subject!).
So don’t beat yourself up because you reach out for
comfort food in an emotional crunch time. Just recognize when you’re doing
it and try to put the above steps in place to ward off future give-ins.
Stay positive, work on it as you go and pat yourself on the back when you
do make those changes to give yourself better health.
And remember, you’re always
A Touch o' Humor to Brighten
Blueberry Angelfood Muffins
Summer Time is a great time to use those blueberries!
1 1/2 cups egg whites (from about 1 dozen eggs), at room temperature
1 1/4 teaspoons cream of tartar
1/2 teaspoon salt
1 1/2 cups sugar
1 1/8 cups sifted cake flour
1 teaspoon pure vanilla extract
1 lemon, zest freshly grated
1 1/2 cups fresh or frozen blueberries
Cake: Preheat the oven to 375 degrees F.
In a mixer fitted with a whisk attachment
(or using a hand mixer), whip the egg whites until foamy. Add the cream of
tartar and salt and continue whipping until soft peaks form. With the mixer
running, gradually add 1 cup of the sugar and continue whipping until stiff
and the sugar has dissolved, about 30 seconds.
Sift the remaining 1/2 cup sugar with the pre-sifted cake flour 3 times,
to aerate the mixture. Fold into the egg whites, then fold in the vanilla,
zest, and blueberries. Scoop the batter into paper lined large muffin cups.
Bake until light golden brown, 25 to 30 minutes. Cool to room temperature.
3 tablespoons lemon juice
1 cup confectioners' sugar
Glaze: Stir the ingredients together until smooth. Dip the tops of the muffins
into the glaze.
Prep Time: 30 minutes
Cook Time: 30 minutes
Yield: 8 servings
Courtesy of foodnetwork.com
Month's Question for the Doctor:
Question: I am taking
One-A-Day Weight Smart and a Citracal w/magnesium and my husband takes a
One-A-Day for men. Is it ok to take the Active 8 also or are we getting
too much? We are both 50 years old and very active. Thank you for your
Answer from Dr. Steelman:
It is OK to take Active 8 with these vitamins. The magnesium in
the Citracal and Active8 shouldn't add up to too much of a combined total.
If a person is extra-sensitive, it could possibly produce some loose stools
or diarrhea, which can be alleviated by adding fiber to the diet. And I'm
glad I am able to answer your questions - so you're welcome - always glad