R U Anxious 2

15 years ago, the world seemed much safer. Armed guards were not in our airports, churches, homes, work places or schools. But feelings of vulnerability go far beyond the physical realm.

PRINCIPLE #1 – We often become anxious  – our thoughts and emotions run rampant – just because we THINK we are not in control. But should we be? In control, that is. A favorite childhood song comes to mind: He’s Got the Whole World in His Hands. Now don’t get hung up on the male gender pronoun and miss the message:  we were not created to be in control.  There is a higher power available 24/7 to aid and assist, to guide and guard when we remember first to seek the kingdom of God – that safe place within you – a place of peace, serenity, harmony and fulfillment.

Beyond the realm of feelings and emotions is the need to recognize that you have a divinely granted Free Will. You have the ability and freedom to choose what you eat, drink, breath and more importantly how you live.

These principles and many more are shared in my small group workshops that may help you Learn How 2 Live Anxious Less. The specific focus for the workshop at the Discovery Center – 5160 Peavine Road in Fairfield Glade, TN from 10 AM to Noon (CDT)  Saturday November 12 is Learning 2 Live Anxious Less B 4 the Holidays. Remember, this is a small group workshop. Space is limited. So register today by phone/text 931-250-3390 or email ClintinaHealthCoach@gmail.com. The fee is $15. If you don’t live near me, be sure to like and follow my website to learn how you can become an Internet attendee.

PRINCIPLE #2 – Like many persons, you may have covered your true self on Halloween and consumed candy loaded with sugar, food coloring and that deadly high fructose corn syrup. Without realizing it or may you do know the consumption of sugar is more addictive than illegal drugs.  If you don’t detox immediately you will be on a downhill slide that will barrel through not only Thanksgiving, but the December holidays, and cause you to crash land in Spring time. No amount of New Year’s resolutions will save you. Instead you must decide, be determined and just do it NOW – detox from sugar cold turkey.

What you consume – especially sugar – is one of the prime reasons why we become plagued by anxious feelings. Motown vocalists may sing I Can’t Help Myself but it is more accurate to believe Yes You Can Can.

Exercise not only your physical body but also your Free Will to eliminate sugar from your life – sweet kisses are exempted. To learn more about a fast and effective way, search the website for Dr. Fuhrman’s 3-Day Sugar Detox http://www.doctoroz.com/print/57563

 

Day 21: End Emotional Over Eating

Surviving for 12 More Days

You’ve made it from Thanksgiving to Christmas and other cultural holidays in between which all seem to focus on eating. The week leading up to New Year’s Eve is often focused on more over indulging especially alcoholic (SUGAR) beverages.

Don’t throw in the towel and give up. That would be too emotional. Instead, arm yourself by reviewing the blogs. Focus especially on being mindful and meditate. Make space each day to remember the joy filled days that have blessed this past year. Don’t surrender to sadness; instead seek your inner spiritual self for strength.

If you truly can’t avoid holiday eating and drinking, use one of these recipes. http://www.citylife.com.au/live/10-healthy-holidays-sips/ Remember, a second on the lips, can be a life time on the hips. Also remember that alcohol is a depressant. Review especially the effects of the sugar cycle before you indulge. Pause and prepare. You can also focus on the five following tips to help you survive the 12 days following Christmas.

1. Bring a Healthier Plate
We’re often asked to bring a plate of food to share at holiday parties. Set yourself the goal of creating a healthier dish to bring to each of the parties you will be attending. This way you will be able to have healthier meals throughout the day.

2. Plan When You’ll Have Your Cheat Meal
If you plan where and when you will eat, you can plan to cheat a little. But only for one meal – not for a whole day. Look at the 12 days of Christmas and plan out which meal you’ll have as your cheat. Will it be lunch or dinner? Make a decision and stick to it.

3. Don’t Catch the Silly Season Bug
Stay focused on the true reason for this holiday season. Don’t be tempted to over indulge just because every TV commercial and shopping mall places less than healthy opportunities in front of you. See no evil, Hear no evil, Speak no Evil and EAT no evil.

4. Keep Training
If you feel your body is in desperate need of some well-earned rest then that is perfectly healthy and fine. However, the holidays aren’t an excuse to throw away your fitness goals and slack off on your exercise. Stay physically activity. Maybe you are spending more time watching holiday movies and TV programs; push pause and move around during commercials. There’s always time to fit a workout in, whether it be 20 minutes or one hour. If the weather is bad, then load up a You Tube video and exercise at home.

5. Jump Back Into Your Routine
Take time to create a new healthy routine during the 12 days of Christmas and be mindful that the greatest gift we have is the PRESENT. Use it mindfully and spiritually. ‘Tis the season to be merry and joy filled every day. Carpe Diem !

http://www.citylife.com.au/live/avoid-dreaded-christmas-weight-gain/

Day 20: End Emotional Over Eating

Food Affects Your Mood

Over the years, you may have heard many food mantras: you are what you eat is the one I heard most often. But a Girl Scout tip has stayed with me the longest and has been applied to many aspects of my life: Preparation is Not Lost Time. The primary reason I chose to blog with you for 21 days BEFORE the holiday season was to help you PREPARE for the social and emotional attacks that all too frequently bombard us at this time of year. If you have not already done so, please review each of the blogs. Give special attention to the suggestions for activities; review your lists of emotional triggers; practice mindful eating and meditation. Remember that there is a Higher Power who helps you in every situation. I have already detailed the many reasons why you should avoid sugar – which is a primary component of alcohol. Now let’s focus on developing good eating habits and being aware of nutritional foods that positively affect your mood.

Recent research helps illuminate the role food plays in influencing your mood.

What to Do
There’s more to mood maintenance than eating the right foods. The framework for good mood hygiene begins with implementing some basic nutrition strategies:

• Eat often enough. According to research reported by NBC News, you should eat every four to five hours to keep your blood sugar levels steady. Eating at regular intervals helps to ensure that your body has a continuous source of fuel, and this may assist in keeping your mood stable. If you feel like your blood sugar might be dipping frequently, talk to your doctor, since this could be a sign of hypoglycemia. Hypoglycemia is a health condition that causes people to need to eat frequently.
• Don’t skip meals. Though it may be tempting to rush out the door without breakfast, Psychology Today reports that starting the day without fuel–or bypassing any meal–is a mistake. If you keep yourself from getting too hungry, you may be able to avoid a bad mood.
• Know what to avoid. Before you can eat mood-boosting foods, it’s important to know which foods to leave off (or limit) on your shopping list. The biggest bad-mood culprits are refined carbohydrates, like sugar. The simple sugars that are in junk foods like candy and soda–as well as in everyday foods like fruit juice, syrup, and jams–can cause your blood sugar to go up and down like a roller coaster. Refined white starches such as white rice, white bread, and crackers can have the same effect. Blood sugar spikes and drops can leave you with a short-lived burst of energy followed by a tired, cranky feeling. For best mood results, you should also avoid alcohol, since it’s a depressant and can disturb your sleep.

What to Eat
Here are some of the best foods to eat to stay healthy and happy:

• Protein. Adding protein to your meals can help slow the absorption of carbohydrates in your blood, which may improve your mood for several hours after eating. Eggs, poultry, seafood, tofu, and low-fat yogurt are all smart protein choices.
  

  How Much Protein Is Enough?http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein

  Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.

  It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.

  • A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
  • One 8-ounce container of yogurt has about 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has about 16 grams of protein.
• Vitamins. There are a few specific vitamins that research has suggested can be helpful for mood. Research reported by NBC News shows that vitamin D may help relieve mood disorders, such as seasonal affective disorder. Studies have also suggested that the vitamins folate and B12 may help ease depression. To get your daily dose of vitamin D, try low-fat milk, egg yolks, and soymilk. Many doctors also recommend adding a multivitamin that contains vitamin D. Broccoli, lentils, oatmeal, and oranges are high in folate, while cottage cheese, lean beef, and salmon can provide vitamin B12.
• Fiber. Foods that contain soluble fiber–such as brown rice, barley, pears, and peas–can slow the absorption of sugar into your bloodstream, decreasing mood swings.
• How Much Fiber for an Adult? : You should have just the right amount of fiber in your diet to help with regularity, stabilizing blood sugar, absorbing nutrients and keeping your cholesterol in check. In general, men should get 30 to 38 grams of fiber every day, the Food and Nutrition Board of the Institute of Medicine suggests. Women need 21 to 25 grams daily, except during pregnancy and while breast-feeding, when you have to increase your intake to 28 to 29 grams. Your specific needs might be different, though. http://www.livestrong.com/article/286817-the-recommended-daily-fiber-intake-for-an-adult/
• High-Fiber, Low-Sugar Foods: a picture is worth more than 1000 words

Get More Fiber With Fruits

A medium apple, 1/2 cup of blackberries, a medium banana and a medium orange each contain between 3 and 4 grams of dietary fiber. Mixing berries into cereal or yogurt to up your fiber intake. After meals, serve fresh fruit salads instead of cakes or ice cream for dessert. When you are hungry between meals, reach for some grapes or a fresh apple or pear instead of potato chips or cookies.

Make Legumes a Staple

Legumes, or beans, peas and lentils, are high in dietary fiber, and they also supply protein, potassium and iron. One-half cup of cooked navy beans provides 9.5 grams of fiber, while 1/2 cup of cooked lentils, split peas, garbanzo beans and pinto beans each supply at least 7 grams of fiber. Add beans to chili, make four-bean salad as a side dish or make a bean burrito with brown rice to incorporate more beans into your diet. Cook dried beans in unsalted water or select low-sodium canned varieties to limit your sodium intake.

Putting It All Together
There’s a clear relationship between food and your state of mind. When you combine strategies for eating regularly with foods that may have a positive effect on your well-being, you can plan meals that may help you to feel better. Plus, you can also avoid foods that may make you feel worse. Now that’s something to be happy about! http://www.healthline.com/health/mood-food-can-what-you-eat-affect-your-happiness#2

Day 14: End Emotional Over Eating

You Can’t Hate & Be Healthy 

My original plan for Day 14 was to re-visit and highlight the suggestions given since we began our journey. As I drove to my office, opened the door, removed my jacket and sat in front of my laptop, I kept hearing:  You Can’t Hate & Be Healthy. How many times throughout the day are you bombarded by the word HATE?  Co-workers, church members, casual acquaintances or close confidantes tell you about all the persons, places, pains, that they hate. The media: economic, political, social or religious. Even on the golf course: ” I hate this hole, I hate this flag placement, I hate this hazard . . . ”

You can stop this negative non sense now.  Yes, it starts with YOU – your thoughts, your words and your actions. You will never stop over eating if you HATE your BODY.  You must LOVE the body you are in this very moment. Take an action that moves your hand away from your mouth.  Draw a line in the sand or on the bowling score sheet. Let love be your propeller.

If you are now ready to tell me, Well Coach, I just LOVE food. Of course, I’ve got a reply for you. As the vocalist sang: Stop in the Name of Love. Maybe you need to think about those foods you say you LOVE and decide if those foods are really helping you. Are you gobbling down empty calories that clog your body’s engine and send your mind into total TILT? Foods that give you an emotional high and then drop you faster than a drone. Just like the man, woman or child you love, you should want consistent, unconditional love from the food (that includes snacks) you eat. The kind of unconditional healthy LOVE that comes from a crunchy apple or sweet strawberries. The kind of love that comes from a “piece” of wild caught carefully cooked salmon, grass fed beef, organic pork loin.

And remember this too – just like LOVE – too much of a good “thang” may not be good for you. Use these guides for portion control. No meat, fish or poultry should be bigger than your palm. When eating beans, grains (rice or corn), or fruit (tomatoes are a fruit) – be sure the portion would fit inside your fist with the thumb touching your middle finger.

So ditch the drama and tune out trauma. Have a need attitude. Respect yourself and those around you. Be motivated by love beginning with your self. It has been said repeatedly and it is forever true:

You won’t love, respect or care for others until you start loving, caring and respecting yourself. Emotional over eating is NOT the formula for your future.

Day 10: End Emotional Over Eating

For the first 10 days of our journey to End Emotional Over Eating, we have focused on our spiritual core and the practice of being mindful. But emotional over eating is not just in your head. A significant factor is understanding nutrition: what we eat on a regular basis, not just during emotional episodes. While Adam and Eve bit the apple, most emotional over eaters gravitate to sugars and fats. WHY?

When it comes to emotional eating, how do these foods loaded with sugar and fat affect our emotional state? What actually causes us to crave these types of foods when we are depressed or stressed out?

“When it comes to our diet, sugar and fat seem to help us cope with intense periods of high stress,” says Tessa Prior-Pullins, one of the lead dietitians for BistroMD. “Even though these types of foods seem to calm our nerves, there is no definite scientific reason as to why we turn to these foods for comfort.”

In a new study conducted by the National Institute of Diabetes and Digestive and Kidney Diseases, however, there appears to be a direct link between hormones in our stomach, communicating the need for sugar and fat to our brains.“This study actually reveals that hormones in our stomach could contribute to our cravings for high sugar and fat foods,” says Tessa. “This is especially true during high periods of emotional stress. This could help explain why so many of us have those uncontrollable cravings for certain foods in tough times.”

“This signal sent from our stomachs to our brains could indicate why it is so difficult for us to avoid food cravings in such stressful times,” says Tessa. “Evolution has actually made every aspect of eating more enjoyable for us—from the taste, to the sight, and even the sound. During stressful times, this can actually cause our stomachs to crave more of a certain food, signaling to our brains that it’s time to eat.”

Even though foods high in sugar and fat tend to send us into an emotional eating frenzy, there are steps and measures you can take to avoid succumbing to your food desires. “Contrary to popular belief, there are healthy foods out there that can fill your emotional void for junk food,” says Tessa. “Foods high in antioxidants—like strawberries—have shown to have a significant calming effect on both stress levels and feelings of anxiety.”

To conquer your food cravings, having a healthy mind set is especially important. Also exercising on a daily basis can prevent your mind from desiring unhealthy foods. This can then cause your stomach to crave healthier options.

“Eating a well-balanced diet with a proper combination of protein, carbohydrates and healthy fats can help boost your mood significantly,” says Tessa. “Salmon, for example, contains omega-3 fatty acids, which have shown to improve mood, as well as providing significant boosts in energy levels.”

One day at a time, you can break the vicious cycle involving our emotions and our consumption of sugars and fats.http://www.bistromd.com/healthy-eating/how-sugar-and-fat-feed-emotional-eating

 

Day 6: End Emotional Over Eating

Serenity o Courage o Wisdom

Sometimes we remain restless and overly tired because we just don’t know how to SURRENDER. Consciously or not, we want to be in control. Be honest and think about the emotional situations that lead to over eating just because someone did or said something you didn’t like or appreciate. How many times do we have an emotional episode because we allowed ourselves to be offended. Remember this: No one can drive you crazy IF you don’t give them the keys to the car.

It is difficult to truly rest if you are not allowing yourself – starting with your SPIRITUAL SELF – to rest in your Higher Power. Hopefully, your Divine Creator. So if you have trouble relaxing and settling down to get those much needed 8-9 hours of uninterrupted sleep then resort to the childhood practice that many of us had: PRAYING before bedtime. Start with meditating, truly dwelling on the traditional universal Christian prayer called the Lord’s Prayer. For me if it was good enough for Jesus, then it is good enough for me.  Slowly say each phrase, bring it forward to at least 20th century language – Hallowed is holy; trespasses can be sins or offenses.Turn off all lights, gadgets and external distractions, focus on your breath and your slowly spoken words. Then be brave enough to SURRENDER, just Let Go and Let God. Believe me, I know that is much easier said than done. But just like the trip to the moon, it all begins with the first small step. Let your Day 6 step be one of surrendering to the practice of prayer – “conversating” with your Divine Creator.

If you are not of the Christian faith, this website may help you find a prayer or mantra that may help you surrender your troubling emotions. http://www.worldprayers.org/

Philly Girl Had No Red Sled

The Blog Cub in Crossville Tennessee gave a unique task: tell us about your winter experiences on a Red Flyer sled. LOL !!!!

I grew up on a flat West Philly street lined with city cop cars double parked on both sides. 15 minutes into the Blog Club, I still couldn’t find an image of sledding on a Philly street or even in our famous Fairmount Park. When I searched for places to winter sled in Philly, the #1 recommendation was the Art Museum Steps – Go Rocky Balboa !!!!http://philadelphia.cbslocal.com/top-lists/best-places-to-go-sledding-in-philadelphia/

The Philadelphia Department of Parks & Recommendation didn’t list the hill that winds down from Lover’s Lane in Fairmount Park. But when I was there Red Flyer sledding was not my priority. So I will leave this assignment to my Midwest and New England bloggers to tell you all about their personal experiences on a Red Flyer sled.

On cold winter days – and there were more of them than snow days – I went to Carroll Park in our neighborhood  – not far from Overbrook High School made famous by basketball great, Wilt Chamberlain. The recreation department allowed the water in the fountain basin to freeze and it was an ideal safe place to skate. Or I went to the indoor ice skating rink at 46th and Market Street immediately adjacent to the studio where Dick Clark launched Bandstand.

Thanks Mom and Dad, I was not deprived even though I never had a Red Flyer Sled.

Day 5: End Emotional Over Eating

 Day 5 of the 21 Day Journey: R U Tired?

I have suggested an activity for each day to help you on our 21 day journey to Be Free B 4 Christmas Eve.

1. List the people, places and issues that may trigger emotional over eating.

2. Think about the emotions you have felt since Thanksgiving Day; where and with whom were you.

3. Understand the difference between physical & emotional hunger.

4. Develop a mindful eating attitude.

On day 5, we are going to focus on some emotions you may have felt: anger, depression, discouragement, fear, insecurity, loneliness, resentment, stress and worry. Did any of these emotions show up on your lists during the first four days? When those emotions cropped up, were you overly tired? Too often we don’t realize how much lack of rest and quality sleep affects us.  It is not only a physical hindrance but one that affects us mentally and emotionally. The hectic fast paced society in which we live, sometimes keeps us in constant motion and turmoil.

As we chase the so-called almighty dollar, or try to be all things for all people, we open ourselves up to a state of restlessness. At the end of the day, we reach for something to soothe and relax, when in fact what we need most is a 10-15 minute cat nap. Try removing yourself from your restless environment; close your eyes; breathe deeply inhaling fresh air for 10 counts and releasing for 10 counts. Let the breathing slow down your brain; think of any other place you would rather be. Give yourself permission to relax and take a cat nap.

Research by the National Sleep Foundation shows that adults age 35 to 70, require 8 -9 hours of quality uninterrupted sleep. https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need I have previously posted blogs about sleeping and I encourage you to read them. as your Day 5 activity. And, I ask that you think about how often you may gravitate to food when in fact you are just overly tired.

Thought for the Day: Lack of Sleep May Cause you to Over Eat. http://healthland.time.com/2012/03/15/why-sleep-deprivation-may-lead-to-overeating/

Day 4: End Emotional Over Eating

Attitude Changes > Actions Change

On Day 4 in our victory over Emotional Eating, we will focus on Mindful Eating. Simply stated: the art of mindful eating is all about your attitude.  All of my meals, no matter where I am or with whom I am, start with “GRACE.” This gives me a chance to truly focus on the gift of daily bread. I give thanks and also ask a blessing on every person involved in the production and preparation of the food. I bring GOD into the picture. This also helps me remember that food is not meant to be the satisfier of my SOUL (mind, will and emotions). In my faith tradition, I turn to God for that. This starts the mindful attitude. Because I have prayed, I usually have muted if not turned off the TV. On the rare occasions when I start to eat while standing, I can hear my dear Mother’s voice: only horses (cows, pigs, animals etc.) stand and eat.

I also remember the days when you dressed appropriately to enjoy a meal whether at home or in the college dining room. Not only did you wash your hands and face but you also wore a clean shirt or blouse, a jacket and tie. Better yet, let me dwell for a moment on the practice of silence during meals. It creates an environment where you focus on the food, how it looks, smells and taste.  Hopefully appealing.

Studies show that persons who – chew each forkful of food 32 times, put the fork down between each mouthful and also put smaller portions of food in the mouth – are likely to feel fuller faster, avoid over eating and indigestion. http://www.webmd.com/diet/obesity/slow-down-you-eat-too-fast

Pleasure is an important emotion. For the next two days, practice the art of mindful eating. Recognize that eating is meant to be an enjoyable pleasant experience. For at least one meal, mindfully create a pleasant environment: add a candle to the place setting, turn on “dinner” music, have a pleasant meal whether alone or with another.

Day 3: Physical or Emotional Hunger

Live to Eat vs. Eat to Live

As we move forward in this battle to End Emotional Over Eating, it is important to differentiate between physical and emotional hunger. Remember Food is Fuel. It is intended to sustain you. When you prowl around the kitchen in secret looking for something less than nutritious: cake, candy, ice cream or chips to stuff in your mouth less than four hours since your last wholesome meal, then you are likely feeding your emotions and not your physical appetite. Physical hunger comes upon you slowly like a growling lion. You often have a drop in energy level because it has been more than four hours since your last nutritious meal. When you recognize an emotional hunger attack PAUSE and face your enemy squarely. Be mindful and determined to decide whether you have physical or emotional hunger before you dive into the fridge or pantry.

Water and fresh air are two weapons to help you when facing either a physical or emotional hunger attack. Slowly breathe in through your nose for a count of 8 then slowly release the air through your nose. Repeat this breathing exercise three times. Then slowly drink at least 10 ounces of plain water. After you have PAUSED for your water and fresh air break, then decide mindfully how to feed your hunger. If you are experiencing a strong emotion, repeat this mantra three times: My body is the temple of my holy spirit, no weapon formed against me can prosper.