Posts Tagged ‘building healthy habits’

6 Tips To Curb Mindless Overeating

Friday, July 30th, 2010

Juliet Deane is a certified personal trainer at The Training Studio in Marlboro, New Jersey.

Have a habit of eating without really noticing just how much is going in? Join the crowd, it’s a behavioral addiction that is contributing to the rising obesity rate in adults and children. See a candy dish and thoughtlessly grab a few? Sit down with a full bag of snacks and find your fingers hunting around for corner crumbs before the show is over? This is called impulse eating and it greatly increases your risk of packing on body fat. Here are a few tips to change your munchie ways before they get out of hand:
Girl Snacking

  • 1.) Stash the grub out of sight. Keep your goods behind cabinet doors and ditch the candy bowls you keep around the house or office.
  • 2.) Use a smaller plate. This is a portion control and perception trick to give you the satisfaction of a full plate and keep you from filling up the X Large serving platter you’ve been using at dinner and telling yourself you were “good” because you didn’t have seconds.
  • 3.) It is very important to eat regular small meals throughout the day but don’t use the clock as your only cue. Eat when you are hungry. If you don’t get hungry try to eat for hunger (smaller meals than your currently eating) so that you can build your body awareness and metabolism.
  • 4.) Keep serving bowls of extra food off the table. Shockingly enough that 4 foot walk to the stove top is a deterrent to double dunking into the biscuits or mashed potatoes.
  • 5.) Train yourself to eat only in specific places. This sounds odd, but really isn’t. Eat in the kitchen, dining room, cafeteria and restaurants that offer healthy dishes. Ditch risky spots such as the couch, bed, car and computer desk.
  • 6.) Focus on your food. Multitasking is NOT good when it comes to learning to eat for hunger and not for impulse or relaxation. It’s for this reason, the above mentioned no-no spots are hazardous to your waistline. When you are distracted, You will not likely realize just how much you are eating and exactly when you are satisfied as compared to stuffed.

Change takes practice but every one is capable as long as they are willing to embrace it and be excited about it.

What’s for Breakfast?

Wednesday, February 17th, 2010

Day two is officially in!  Have you been logging your food?  If not, I bet if you opened a blank document on your computer screen you could remember everything you ate today (unless you really want to forget-in which case, you need to write it down as a reality check.)  You don’t actually think that just because no one saw or it’s not on paper, that it doesn’t count, do you?  Just do it already and get the ball rolling on positive changes.

For those of you already over the first mission-starting a food journal, we’re moving on.  What did you have for breakfast today?  I had 1% low fat cottage cheese, apple and organic peanut butter.  I have to take my breakfast on the go by 5:30 every morning so that works for me.  BUT I have other options ready to go for mornings I’m not in a rush and an option for when I’m in oops-I-hit-snooze-4-times mode, so that I never risk skipping the most important meal of the day. Just look how happy it makes this fella!
Happy Omlette Guy

Eating a well balanced healthy breakfast is essential to firing up your metabolism, balancing your blood sugar and assisting you in much better decision making at your next meal or snack.  You simply cannot afford to slack off on meal one not only for the above reasons but also for the mental aspect.  If you feel like you screwed things up first thing, and tell yourself “you’re off” or you’re a failure at your new program, well then, you’ll most likely live out that self-defeating mantra.  So shape up and get ready for…whatever the morning throws your way.

What do some simple, well rounded Meal #1s look like?

  • 1 omega egg with 5 whites and veggies, 1/2 cup oats & 3 fish oil
  • 1 cup 1% cottage cheese w/ large apple & Tbs Organic Nut Butter (try slicing the apple into the cottage cheese and adding cinnamon)
  • (better than a skipped meal)-Protein shake in water, almonds and any piece of fruit I can grab

When it comes down to it there is no such thing as a good excuse.  Keep your shopping list tailoring to the reality that rough days happen, oversleeping happens and you need to have the basic supplies to keep up with life.

Please feel free to post your fave breakfast solutions!  You may just help someone find a new fave or find one yourself!
*scroll over the word “comments” below for a link to post*

The Smart Start Young

Thursday, May 21st, 2009

It’s no secret that our children live in a different world than that of children raised even as short as 5 years ago. Internet, X Box, Game Boys, Wii, texting and super sized-super convenient meals out. Obviously no parent is responsible for the crime rate that keeps our children from riding bikes all over town or being tempted to order out all the time because both parents work crazy hours- But! There are some precautions to take immediately to ensure that your child doesn’t become a statistic in the battle of obesity now or later in life.

 

The secret? The smart start young! Even with all the technological distractions these days it’s imperative that you begin to instill healthy habits in your child or teen’s regular routine. You teach a child that they have to brush their teeth whether they like it or not from a young age, and sure enough, because they know its important to their health, they do it the rest of their life. Now if we only did that with exercise and balanced nutrition! Well, I would like to pose the question Why not? And why not start today?

 

Step One: It’s irrelevant whether your child or teen is currently at a healthy weight or not.  They all need to learn about a balanced diet and the importance of physical activity (besides Guitar Hero).  Most importantly, do not discriminate between your children if one is a different weight or size than the other.  A healthy body image is instilled and doesn’t just magically appear.  Teach health equally and foster only positive emotions towards fitness and proper nutrition.

 

Step Two: Breakfast is a must!  No matter the age or the fuss they kick up about being picky or too busy to eat before catching the bus.  Choose a breakfast with a healthy source of protein, carbohydrate and fat for a well balanced meal that will support your child or teens: brain function, mood, metabolism and focus in school.  Ex. 1 whole omega egg with added whites (veggies are an added bonus) and either a piece of fruit on the go or throw those eggs over some whole grain toast.  In a super rush?  A scoop of dream protein blended for a minute with some frozen fruit and a small handful of almonds is fast and will have your child thinking they earned a smoothie treat.

 

Step Three: Prioritize your child’s busy schedule.  Don’t keep health on that back burner for when social clubs, art class and other after school activities are over.  Enroll your child in a fitness program where they will learn about strength, conditioning, healthy foods, discipline, team work, respect…and the list goes on and on.  Check out our programs here and allow your child or teen to watch and try one for free with no obligation.

 

Step Four: The teeth brushing rule- It is your direct responsibility as a caretaker to help keep your child consistent.  I don’t know any parent that purchases a tooth brush and doesn’t encourage and check that their child uses it regularly.  Do the same with their breakfast, training and positive reinforcement for a healthy body image.  They will thank you in the future with the same pearly smile.

 

Step Five: Start today!  Not after the school year or after camp or…you catch my drift.  Your child is growing NOW and learning NOW.  We can’t put that on hold so let’s not wait.  Take even the smallest step today by getting outside with your child or teen and going for a bike ride, walk ,or invite the neighborhood kids over for a back yard game of badminton.  Learning a healthy lifestyle can be really fun if you let it!

 

Post your experiences of bringing your child to The Training Stud

 

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