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“No one is going to tell me what to eat.

“I deserve this piece of cake, candy, chocolate, whatever.”

“I ate so well, I can afford to eat what I want now.”

“Food will calm me down.”

“I’m so bored that all I can think about is food.”

“I want it and I don’t care if I shouldn’t have it.”

“I’ve failed so many times, I just don’t believe I will ever lose the weight.”

“I know what I should eat but I just can’t do it.”

“I can’t stick to an exercise regime.”

“I don’t follow through on things.”

“I give to everyone, when will someone ever give to me.”

“I’m messy or disorganized.”

“I feel empty inside.”

“I’m constantly filled with fear and worry.”

“I’m frustrated.”

“I’ll start tomorrow.”

“I can’t stand the idea of failing one more time.”

If any of these statements are the kind of things that you say to yourself, then you are probably an emotional eater. You’re eating when your emotions get the better of you, not just to satisfy physical hunger.You have to overcome emotional eating if you want to lose weight and keep it off forever. It’s a skill that you probably don’t have, but it’s a skill that you can learn.

****The above is an excerpt by Dr Gould from Diet.com.  If you have an emotional eating disorder that is affecting your goals, your life, your health, your relationships … make it a priority to get help in the new year!  In this day and age we have so, so many technological advances and resources to online and local help for all kinds of problems/questions/support….NO MORE EXCUSES ****

(Dr. Roger Gould is one of the world’s leading authorities on emotional eating and adult development. A board-certified psychiatrist, psychoanalyst and former head of Community Psychiatry and Outpatient Psychiatry at UCLA, he is the author of Transformations and Shrink Yourself. Dr. Gould is also founder of the Shrink Yourself online program, an effective, proven program that ends emotional eating.)

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My husband participated in a dinner last week for Breast Cancer Awareness in support of his medically related job.  He came home and asked me “What’s the number one killer of women in America?”  I think it’s cute that he’s always trying to one -up me since he works in a hospital now … however, I know that the number one killer of women (and men) in America is Heart Disease  (and I’m aware that I have a STRONG family history).  He asked me  “Why does it seem like more women are afraid of breast cancer?”  I thought this was an excellent question and pondered it for awhile.  The best response I could give him was that cancer, the “C” word is scarier to people because they have “no control”.  I think deep down, we all know/have learned that if “I walk a few miles”, if “I eat less junk food”,  if “I monitor my blood pressure and cholesterol” than I can control for heart disease.  What’s even scarier to me is that most of the nasty diseases out there are related to the same things: stress, poor sleep, poor diet, lack of exercise, toxins (internal/external) and they are PREVENTABLE!  For over a decade I’ve watched as people take their bodies for granted and then turn up in the ER with that horrible look of fear on their face as they are having a heart attack, a stroke, a diabetic crisis, etc. etc.  In a nutshell…. if you woke up today and you aren’t in the ER then you have a chance to make some changes in your habits. As an aside here — I just got back from a family wedding in San Francisco.  I have had the joy of traveling far and wide, have seen the “beautiful people” of South Beach and the “laissez-faire” people of Paris…but never have I seen so many active/health conscious people as in San Francisco!  It was really quite inspiring the way these people fit health into their everyday.  I came home with a new zest for food and fitness.

That being said here’s an article I’m sharing on Sinful Sugar BY  Lisa Schofield for Live So Well:

Sure, it’s sweet and that momentary sensation gives you fleeting bliss, but sugar is not your friend. And, you’re probably consuming way too much without even knowing it. According to the American Heart Association, women should not consume more than six teaspoons (24 g) of added sugar per day; yet many consume approximately 22 teaspoons of it.

Seriously, sugar lurks in foods you wouldn’t ever suspect… top brand tomato/marinara sauces, frozen tilapia, even “creamy ranch natural soy crisps,” a healthy snack (private label for a major supermarket chain), where the eleventh ingredient is “sugar.”

The best thing you can do is read every food label… every single one. It is time consuming, but there’s no getting around it. Some will have it as “sugar,” but other food manufacturers call it: “high fructose corn syrup,” “evaporated cane juice,” or “turbonado sugar.” There is also “molasses,” “honey,” “agave nectar” and “barley malt syrup.”

The following statistics, found in SwansonVitamins.com’s health blog, may shock you:

The average American eats about three pounds of sugar each week.
The average American drinks 53 gallons of sugar-laden soft drinks per year.
Added sugar by itself lends 500 calories to the average diet each day — equal to 10 bacon strips!
Sugar has absolutely no nutritional value — zero.
Refined sugar is linked to: obesity, nervous tension, hypertension, high blood pressure, diabetes, hypoglycemia, acne, skin irritations, depression, headaches, fatigue and stiffening of the arteries.

Some solutions are to cut out all soft drinks — and juices. Drink water all the time instead; there’s still nothing better for health, hydration and thirst quenching. Reading labels of competing products may allow you to find a brand that has no added sugar — put that into your cart. Want a healthy snack? Try nuts. They are full of proteins and good fats, along with some vitamins and minerals. Whole grain crackers often have added sugar! Want something naturally sweet? Fruit of all kinds, including antioxidant-laden berries. Zest it up with a sprinkle of sesame or flax seeds.

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We are all so overexposed to toxins from the environment, from what we eat, from what we drink, from the medicines we are prescribed.  How many of you have fatigue, unexplained weight gain or unable to lose those last 10 lbs, mood swings, headaches, insomnia, abd complaints/constipation/bloating?  Toxins may just be the culprit.  There’s such a focus on IBS these days and taking probiotics.  Sure the occasional yogurt is great for you, or Kefir but did you know you get plenty of “probiotics” just from eating natural foods (ie: grown from the ground/trees?).

I have a dirty little secret to share.  Since my posting on “Fat, Sick and Nearly Dead” I’ve tried juicing.  For breakfast every morning instead of my soy smoothie I’ve switched up to my “Green Smoothie”.  Trust me when I say that the girls at work have given me a hard time … “WHAT’S THAT?!?”,  “I could never drink that”.  I happen to like fruits and veggies and so blending them up made some sense to me.  You can google green juice to get the science behind why it’s good for you, all I know is that I feel GREAT!  For the past few years I’ve noticed progressing fatigue, mood swings, bowel symptoms, crazy symptoms around “that time of the month”. I’ve always attributed these symptoms to things like my crazy schedule, being a new mom, the Mexican I had for dinner (you get the idea).  I’ve been juicing for 16 days and I feel amazing!  My stomach – better,  I sleep– better, I have a ton of energy, I have very few if any cravings.  To the girls at work I say “call me crazy but I can tolerate drinking this one time a day, guzzle it down if it makes me feel this good!” (but I really do like the taste).

I’ll share another story I heard this week about Ryan Lochte the olympic swimmer.  He switched up his training from the last olympics to this time in London and credits his food choices with alot of his successes this go round.  As a young, healthy, very athletic guy he said he felt he could eat anything — and he did!  Of course olympians are known to consume 6,000 or even 8,000 calories plus a day (because they easily burn it up during training).  He says he started cleaning up his food choices and has noticed a huge improvement in his performance by getting his calories from healthier more natural foods.  This reiterates a point often made — sure you can eat a donut for breaskfast and have less calories than an omelette, but the omelette if loaded with some veggies has more nutritional value and will serve your body better in the long run.  If you don’t believe me, the proof is in the gold medals

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This was in my email inbox today:  “A nutritionist recently wrote on a popular doctor’s show website raving about green coffee bean extract stating ‘ what really has me and the community so excited is that people don’t have to do anything different when taking this supplement. they don’t need to exercise, they don’t need to diet, the pounds just appear to melt off’.

Hmmmm….

I first heard of this green coffee bean a few days ago from another wellness source and I was excited thinking they found some way to add more great anti-oxidants to our morning cup of Joe.  I’ll share the rest of the research so that you can make your opinion.  My personal opinion with health/fitness is that anything that sounds too good (and easy) to be true probably is.  I’m a little sad that a nutritionist would be “excited” to find a way for people to not eat healthy and exercise.  If you’ve learned nothing else from my articles I hope that I’ve driven the point home that eating right and getting some exercise isn’t just about losing weight!  It’s a shame that we live in an age that’s so focused on appearances  (look at the paintings in the art museums of the women who were beautiful in the 17th and 18th century).  Have you noticed with other areas in your life, relationships/jobs/money, that sometimes when you quit focusing so much on the outcome that what you wanted comes to fruition anyway?  If we quit focusing on the end goal of the pounds on the scale and focus instead on how much stress we relieve after a walk or workout,  the great time we spend on a bike ride with our child,  the sun we soaked up swimming at the pool/beach … if we focus on feeling good and healthy (and not the “dread” of another workout) weight loss will be inevitable!  Ahhh, the green coffee bean… it might help lose some pounds, but does it strengthen our heart and prevent cardiac diseases?  Does it strengthen our brains and prevent future Alzheimers?  Does it give our body the oxygen it needs to help prevent cancer?  Does it strengthen our bones to prevent osteoporosis?  Does it promote healthy hormone production to promote thyroid health, good sleep, and increased fertility?  You decide :  the green coffee bean OR a walk

Here’s the rest of the article:

Scientists are reporting striking new evidence from recently published human clinical trials that unroasted green coffee beans can produce a substantial decrease in overall body weight and total body fat in a relatively short period of time without changes in diet or exercise regimen.

It is believed that a natural compound known as Chlorogenic Acid found in unroasted green coffee beans is likely responsible for the positive weight loss effects. Roasting coffee beans at 460-480 degrees Fahrenheit provides the distinctive aroma, color, and flavor we enjoy every morning. However, the roasting process breaks down the Chlorogenic Acid so it is no longer available to help us lose weight. Unfortunately, we can’t have our coffee and drink it too.

Numerous studies in the past have shown weight loss with Green Coffee Beans. However, in March 2012, a breakthrough human clinical study was presented at the 243rd National Meeting & Exposition of the American Chemical Society (ACS), the world’s largest scientific society. This 22 week study was unique because the test participants from 22 to 46 years old were subjected to three different dosage levels: placebo (no Green Coffee Bean), low dosage, and high dosage.  Such studies have advantages since each test subject serves as his or her own “control”, improving the chances of getting an accurate result. All the participants were monitored for their overall diet and exercise regimen to ensure no significant change in either during the trial period.

Participants lost an average of 17 pounds during the 22 week study which worked out to be an average of 10.5% decrease in overall body weight and a 16% decrease in total body fat.  It was speculated that the weight loss experienced during the study may have been significantly faster had the participants been on the high dosage of Green Coffee Bean for the entire duration of the study, rather than placebo and low dosage.

GREEN COFFEE BEANS SUPPORT WEIGH LOSS IN SEVERAL WAYS:

Inhibits the Absorption of Dietary Fat

Stimulates the Activation of Fat Metabolism

Promotes Thermogenic Fat Burning

Supports Healthy Blood Sugar Levels

Unroasted Green Coffee Beans have virtually no aroma and a strong bitter taste so brewing up a batch of Green Coffee Joe is not a very appealing option.  Fortunately, Green Coffee Bean Extract is available in high dosage levels in easy-to-take dietary supplements. Green Coffee Beans have been shown to inhibit fat absorption, stimulate fat metabolism, and to activate thermogenic fat burning. It is also a potent antioxidant and has positive effects on healthy blood sugar levels and cardiovascular health. When used in combination with light exercise and a sensible diet, Green Coffee Beans are truly a “Miracle in a Bottle” fat burner.

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For those who can’t live without their McMuffin, here is a healthier alternative:

1 Thomas Fiber Honey Wheat english muffin

1 slice lean honey ham

egg whites  (heck you can use the whole egg but nutritional info below will be slightly different)

1 slice 2% American Cheese

Toast the muffin, heat ham in skillet, use the same pan to scramble your egg (or sunny side/overeasy etc), top with cheese and you are on your way (take it with ya!)

182 calories, 17g protein, 27g carb, 1g fat (with egg white and lean ham), 5g fiber, 660mg sodium

PUSH REICPE CHALENE JOHNSON

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As for my workouts, I’ve kicked it up a notch. My husband who is trying diligently to keep up with the times and technology got a great deal on a blue ray (this is probably old to alot of you but we are in our mid 30′s now ) … I love that I can go on You Tube and pull up almost anything I want!!! I decided to try some Chalene Extreme since I’ve been a fan of Turbo Jam by Beachbody before. Let me say it does not disappoint! My husband has some heavier weights at home that I’ve been using and my body can feel it! Any workout (like my HIIT that I love!) that gives me a good sweat is a good workout for me. My article this week is about lifting heavier and why there is some myth to the idea of lifting lower weight/more reps vs. higher weight/less reps. Basically if you aren’t pushing yourself you stagnate and your body gets lazy ( … this is true for your mind too by the way!!!). If you are going to put 20 or 30 or 40 minutes into a workout you might as well get something out of it! Don’t just spin your wheels and continue to be disappointed with your results. Get creative and think outside of the box (Comcast On Demand and You Tube are excellent places to try new workouts … last night I found Tracy Anderson, Gwenyth Paltrow’s trainer )

Oh! And Ms. Johnson has authored a book appropriately named “PUSH”. What I like about her is how real she seems. She doesn’t have a problem saying it like it is. What I like about the book is that the focus really isn’t just on losing weight or getting into shape … she focuses alot more on time management, putting yourself at the top of your list, surrounding yourself with positive people/successful people. She really stresses that if you are the “best” person in your group of friends or acquaintances you need to begin to surround yourself with some different people who will push/drive you to do and be even better (the sky is the limit with fitness, business, faith, family, etc. etc.). Health is not one dimensional folks … that’s why I try to focus articles on everything from stress, sleep, meditation, weight lifting, time with kids/dogs, etc.

I’d love for ya’ll to share what works for you!

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