Mindful Eating Contract

Why be original 24/7 when so many people have already come up with great things? With everything that is currently going on in my life (moving, starting fall classes, interning in a 5th grade classroom), I don't have time to come up with new and brilliant topics (not that my stuff is New or Brilliant, but you know what I mean). What I can make time for, however, is to write down other things that people have already written. That way, I save time, and everyone benefits.

So, here is something that I found from the book I mentioned last time- Eating Mindfully by Susan Albers, psy.d. It is called the Mindful Eating Contract, and it is a list of "rules" that you can apply to your own eating-related habits and thoughts.
Here, directly from the book (I love that blogs allow us to plagiarize), the Mindful Eating Contract (p.55):

1. I agree to eat mindfully. I will eat with diligent thought from this point forward. 

2. I agree to change my attitude toward eating completely, on a full-time basis. I understand that diets don't work. 

3. I agree to think about what I eat moment to moment. 

4. I agree to consider each bite on multiple levels by taking into account the taste, texture, quality, 

bodily reaction, and sensations I experience when I eat.

5. I agree to eliminate my diet mentality. I will do this by rejecting dieting advice and books, and by becoming nonjudgmental of myself. 

6. I agree to be nonjudgmental of other people's eating habits, weight, and body shape. 

7. I agree to have compassion for myself. 

8. I agree to be mindful of my speech. I will eliminate terms like "restricting" or "forbidden food" from my vocabulary, and I will start using words like healthy, organic, natural, and energizing, both in my thoughts and conversations. 

Go for a bike ride instead of stressing about food.

9. I agree that being healthy and living mindfully is my number one goal. 

10. I agree to accept myself and my body as is. 

11. I agree to be aware of the unique eating challenges I face.

12. I agree to accept how uncomfortable, scary, and wrong it feels to let go of dieting. 

Signature:



Why do I like this? Well, it exemplifies how I try and think about food and my body each day. I went through long dieting phases in high school, and for the past four years or so, I have practiced letting go of that mentality. I can say that refocusing my attention from weight loss to overall health, has made me a healthier and happier person than before. If you find yourself constantly dieting or trying to change the way that you look, ask yourself "why"? Many of us believe that losing weight is the answer to everything. "If I were just ten pounds thinner, than so-and-so would like me." "If I looked like her, people would admire and respect me. . . ." Good and bad things happen to people of all shapes and sizes (example: super models poop, and they occasionally have diarrhea just like the rest of us). Think of the people in your own life who you love and respect. Do they have perfect bodies and perfect eating control at all times? No, they do not.

Mommy and Me- camping and EATING!

If you find yourself constantly under eating, overeating, or feeling guilty about food, it's time to check out some resources. Food is a necessity for life, and you must eat it in order to flourish and grow. Why be stressed about it when you don't have to be? Listen to your body, enjoy the food that you eat, and move on to bigger and better activities. Thoughts?
Talk to you soon!
Love,
Dana

Eat like a kid again- they know what's up.

Eat When You're Hungry: Practicing Mindful Eating

Funny story: last week, when I was on my way to Crested Butte, I stopped at the bank to make a quick deposit (first deposit in a long time). After driving up to the ATM, I could not find my debit card. Hmm...Where could it be? I racked my brain for all the possible locations, realizing that I had not seen it since Saturday night. Instantly, I realized my card was still at the bar. Oops! It happens to the best of us. 

Luckily, Absinth House (the bar) happened to be right around the corner from my bank. I drove over, and to my dismay, realized that it didn’t open until 11 am (it was 9:45). As a way to kill time, I went to the public library, and searched for some new books on health and fitness (ironic that this is what I did after I had been “crazy” enough to leave my card at the bar). I found some awesome books that helped me find words to many of the jumbled, random thoughts in my head. 

One particular book has made me think a lot about mindful eating. In fact, it is called Eating Mindfully: How to End Mindless Eating & Enjoy a Balanced Relationship with Food by Susan Albers, psy.d. This book defines mindful and mindless eating, and offers 46 different tips and strategies to help people develop a positive relationship with food. It does NOT advocate dieting. I am going to write about a few main points that I have been incorporating into my daily life. 

The first step to mindful eating: Eat when you’re Hungry. This may seem like an easy strategy. However, when battling the voices in your head, the plans of the day, and all the other factors that influence our eating, eating when you’re hungry can be very, very difficult.

Try this: throughout the day, notice when your stomach growls and feed it as soon as possible (you may need to bring snacks along if you anticipate hunger). When you reunite with this basic bodily function, you will find how often it occurs. Pick a healthy snack or meal, sit down with your food, and enjoy every bite of it. Do not wait until your hunger becomes unbearable, because this often leads to overeating and feelings of guilt. In fact, many health experts recommend eating five to six small meals a day, rather than three “square meals” a day. Here are a few scenarios (with strategies to help) when we tend to ignore our hunger:

Scenario 1: Dinner with Friends or Family

It’s 6:30 pm, and you have dinner reservations at your favorite restaurant at 8:00 pm. You are excited for fondue, but you are STARVING. What do you do? 

Dinner for Tallie's Birthday

Here’s my advice: have a small snack before you dine out. It’s not safe to wait because this may result in bingeing and mindless eating. I like to have a balanced snack of carbs and protein, like a banana with peanut butter, or yogurt with almonds (more snack ideas listed at the end). When you sit down to eat later that evening, you will be able to enjoy the ambience of the restaurant, and the company of friends, rather than eating as fast as possible.

Biking with Kat- Finding a Moment to Enjoy the View

Scenario #2: Battling Negative Thoughts:

Many of us have wanted to lose weight at some point in our lives. For whatever reasons, we are displeased with the way we look and feel. I’ve been there, and it makes eating when you’re hungry very challenging. Under-eating and avoiding food can result in many negative consequences. The first is that often leads to mindless eating later on. The second is that it makes losing weight difficult because your metabolism slows down as a way to preserve the calories that are in your body. In my own experience, I find that negative thoughts and criticisms ultimately lead me to overeat, rather than to lose weight. Remember, your body needs food no matter what. Try and find foods that are satisfying and healthy, and incorporate exercise into your daily routine. Starvation is no good, and it will lead to negative, rather than, positive outcomes. 

I hope these suggestions give you a starting point to begin thinking about mindful eating. I highly recommend this book (Eating Mindfully by Susan Albers), and would advise you to do a little research if this is a topic that interests you. I will likely write about mindful eating again in the future. For now, remember to eat when you’re hungry!

Healthy Snacks/Small Meals to Eat When You’re Hungry:

-       ½ avocado on a toasted English muffin

-       1 string cheese with 3-5 crackers

-       1 apple with peanut butter

-       1 banana with peanut butter

-       Yogurt with fruit and/or almonds

-       Turkey & cheese sandwich with tomatoes and cucumbers

-       Pita chips with hummus

-       Almonds with raisins and chocolate chips

-       1 Lara bar

-       Oatmeal with yogurt and peanut butter

-       1 hard-boiled egg with salt and pepper

-       Celery and carrots dipped in 1 tablespoon of dressing

Strength-Training: Anytime, Anywhere

Hello! Wow, it has been ages since I last wrote. Packing, moving, house-sitting, and finishing summer classes have kept me busy the last few weeks. Here is Part II of Strength-training 101: Strength-Training Anytime, Anywhere:

Wall Sits: Works Glutes, Quads, Legs

 

Tricep Dips: Works Triceps!

Trying to go super fast to avoid mosquito attack!

Try 3 sets of 12- get low!

In our high-tech society today, we forget that working out can be uncomplicated and cheap. With constant bombardment of gadgets and gizmos, it's hard to work out when you have to spend a ton of money first. These pictures demonstrate that you can do strength-training moves without any gear at all (except a decent pair of sneakers). Sure, it's nice to have a gym with up-to-date equipment, but if you don't have access to that, you can still get a great workout. Here are some more pics from our photo shoot (huge thanks to Melissa, my photographer). :)

Push-Ups: works upper body (pecs, shoulders, arms)

Try at least 10, and repeat 2-3X

Lunges- Works the Booty! (And legs too).

Dorkiest picture EVER!! calf raises on the curb- works the calf!

Are you starting to get some ideas? There are hundreds of moves just like these ones that you can do anywhere! If you can't make it to the gym, you can still do some basic and effective moves to get a quick workout.
Here are 2 resources on the plank (another one of my all-time favorite moves):

This video is informative and hilarious! Who doesn't love old-fashion techno? Try the plank for rock-hard abs and core- one of the BEST moves ever!


http://www.self.com/fitness/workouts/2011/08/plank-slideshow
Here is one more link from self.com about the plank. They also have info on a ton of other moves as well. 

My next entry will build upon these moves by adding weights. In the meantime, practice some of these moves without weights! For each move, try and hold the position for 1 minute (plank and wall sit), or repeat the move at least 12 times (do 3 sets).

Thanks for reading!
~Dana

My Favorite Versatile Foods

First, I have a confession to make. I don't love leftovers. I also don't love the fact that there are starving people in this world. . . So I suck it up and eat them anyway. I've learned this summer that there are certain foods that are better the next day than others- cold pizza anyone?
Because of my aversion to leftovers, I try and buy foods that I can enjoy at a variety of meals AND that I can eat the next day (or at least combine with fresh food for a tastier leftover).
P.S. Could a science-oriented reader please explain to me why Quinoa tastes awful the next day?! It's a sad fact that I've recently discovered. . .

Versatile and Inexpensive Foods:

1. Cous-Cous: Cous-cous can be eaten hot or cold. This makes it ideal for lunch the next day. The great thing about cous-cous is that you can  add any variety of veggies or meat (I particularly like cous cous with cucumbers and tomatoes). Random fact: you can make cous cous with "sweet ingredients" such as milk, raisins, and peanut butter for a tasty dessert. 
2. Avocados: Avocados can be added to breakfast, lunch, and dinner, or eaten alone as a snack. I like to eat them with eggs, on sandwiches, and with any type of Mexican style meal- tacos, burritos, etc. Avocados can also be used for homemade guacamole- a favorite of mine.

   

   Avocado on my egg sandwich- delicious!
   

3. Eggs: While eggs might be viewed more as a breakfast food, you can hard boil them for lunch, and also add them to rice for dinner- a trick I learned in Spain. If you do have leftover rice, quickly fry an egg to add on top. The yolk will ooze out making the rice taste fresh!
4. Ground Turkey: Ground turkey is a leftover that I can tolerate. If you cook it up with onions and mushrooms, you can add it to pasta sauce, egg burritos, etc. It's a nice alternative to ground beef- leaner but protein packed.
5. Hummus: Hummus is a great on-the-go type of snack. I like to add it to pita bread or as a dipping sauce for vegetables. I often bring hummus with me to school and I always look forward to eating it. Recently hummus has been on sale at King Soopers and Safeway for $2.00 (look for Safeway Select brand).
6. Yogurt: Great for breakfast, lunch, snacks, or dessert (with fresh berries). It can also be a great substitute for sour cream (try yogurt on your Mexican food or baked potato- it's delicious!). Tip about Yogurt: Look for brands that DON'T contain high fructose corn syrup. Yoplait brands, for example, often have more sugar than nutrients. I prefer Organic Horizon's Plain yogurt, or Greek Fage

I hope these give you some ideas. What are some of your favorite versatile foods and/or leftover foods?

Below is a link to my "How-to-make-an-Omelet" video that I made for class. It's supposed to be for kids, but I'm not sure if I will ever show it to them! :)
http://www.youtube.com/watch?v=A93VjciVXe0


Thanks and have a great weekend!
~Dana

Full from Phở (Loving this Alliteration)

Although I'm busy working on a three-part blog about strength-training, there are many other topics that pop into my mind. Rather than wait to finish my strength-training novel, I'm going to interject an entry about Phở.

Phở is a Vietnamese-rice-noodle-soup  (originally from China) that is often mixed with beef or chicken, and various side vegetables and herbs (onions, basil, lime, and super spicy peppers). It comes in a very large bowl, and it is satisfying and filling. After eating it, I was curious to know the nutritional breakdown, so I went looking on the fabulous World Wide Web. Luckily, I found 113,000,000 (that's a hundred and thirteen million) potential sources in less than 1 second. Where would we be without Google. . . honestly!? 

***Remember, if you are EVER curious about the nutrition in any food- you can ALWAYS look it up online (sometimes not right that second, depending on your cell phone capabilities, and where you are in the world). Most sources are fairly accurate or at least give you a ball-park figure. Don't forget to factor in serving size***. 

After specifying to Google that I needed "Pho nutrition," I found more of what I was looking for (although the history of Pho is also interesting). Check out http://www.myfitnesspal.c/nutritiofacts- for the nutritional breakdown of all types of Pho. The general range is 350-600 calories, and 5-15 grams of fat, depending on what you order (the serving size is unclear, however). Pho with more meat, especially beef, is going to be more caloric than just veggies or chicken. Also, a larger bowl is going to have more calories than a smaller one. Simple! 

I would estimate that my sea-food Pho had at least 500 calories, perhaps more, considering how full I was after eating it. I ordered a medium, but a small would have been plenty. Luckily I have three garbage-truck brothers who finish anything I cannot.

Here are some pho pics that I took right from Google Images (it's not copyright infringement if I state the source, right?!): SOURCE: http://steamykitchen.com/271-vietnamese-beef-noodle-soup-pho.html

The veggies to add in.

 

Beef Pho with Veggies

These lovely images are actually from a very informative site about how to make pho (if you're interested). Again, the link is http://steamykitchen.com/271-vietnamese-beef-noodle-soup-pho.html

Anyways, Pho is becoming very popular, and I'm sure many of you have tried it at least once before. I think it's a great quasi-fast-food option. Tasty and nutritious (sorta)!

Let me know if you have tried Pho, and if you have any places that you would recommend. I went to one in Lafayette, off of South Boulder Rd. It was great! Most places are simply called "Pho."

Thanks for tuning in, and Strength-Training Part II is coming your way soon.

Nighty night!
~Dana

Strength Training 101, Part I: Why Get Stronger?

Strength Training 101 is 3-part series that gives you a basic understanding of strength-training: why we do it, where we can do it, and how to do it. Many of you already incorporate strength-training into your daily routine. You regularly lift weights, work with a medicine ball, or do core/yoga exercises with your own body weight. On the other hand, some of you may walk into a weight-room and feel completely intimidated that you immediately walk back out (or head straight to the cardio machines).
To begin, strength training is an easy concept: It means, building muscle to get stronger. Doing it, and doing it correctly, however, is not so easy. This first part will dive into the 5 major reasons for WHY we strength train: 1) every-day strength, 2) healthier bones, 3) injury prevention, 4) looking better, and 5) speedy metabolism. Enjoy!

Why Get Stronger? 
With the help of Fitness for Dummies (a book that I was given during a white-elephant gift exchange), I have identified 5 major reasons for why we should strength train:

Reason #1: Every-Day Strength

• If you don't use your muscles, you lose your muscles. Your muscles are much like your brain and your heart (or your puppy): they are very sensitive to boredom and neglect. Once they feel neglected and under-appreciated, they punish you by disappearing, little by little, until you can no longer lift an object heavier than ten pounds.  According to Fitness for Dummies, "People who don't exercise lose 30-40% of their strength by age 65". Here's a math problem for you: If you can lift 10 pounds at age 20, how much can you lift at age 65 if you never do a bicep curl ever again?

• More so, strength training enhances our ability to do the sports and activities that we already enjoy. For example,  I love to ride my bike uphill (crazy, I know). While this is an intense cardio workout, I'm also using all the muscles in my legs, gluteus maximus, lower back, arms, shoulders, and core. In fact, I'm probably using 90% of the muscles in my body to power me up the hill. What are sports that you enjoy doing that are enhanced by strength training? 

•  Lastly, I want you to think about how and when you use your muscles on a regular basis. Here are some examples:
  
  1. Hauling grocery bags into the car, or carrying them home if I'm walking. 
  2. Picking up toddlers while I'm babysitting.
  3. Carrying my snowboard in and out of the locker room. 
  4. Moving in/out of a new place (I've moved 5 times in the last year!!).
  5. Carrying my textbooks in my backpack.
  6. Moving furniture when I decide I don't like the current arrangement. 
  7. Putting my bike on the back of the car.
  8. . . . Your ideas here. . . . 
  
  
  "Strength training enhances our ability to do the sports and activities we already enjoy"

Reason #2: Stronger Bones

• Have you ever heard of osteoporosis? I hope so. If not, it is a slow-moving disease categorized by severe bone loss. 25 million Americans suffer from osteoporosis. These individuals (and elderly people too) are very susceptible to fractures and breaks, usually of the hip, back, or wrist. Their bones can break without any impact, causing them to fall and injure themselves more severely. The bottom line is this: our muscles and our bones are connected within a larger system. The more weight you can lift translates into more stress that your bones can handle (this stress actually strengthens your bones). I know it's hard to imagine now, but strength training now (and for life) will build strong bones, and decrease your chances of suffering from osteoporosis later on.

• Also important for bone health: calcium, vitamin D, and aerobic exercise.

"Our muscles and our bones are connected within a larger system"

Reason #3: Injury Prevention

• Building strength improves balance, coordination, and "sure-footedness." Your less likely to trip and fall over. Injury prevention is especially important if you are a hard-core athlete: your bones and muscles make the big bucks, so taking care of them through strength-training is essential.  

"You're less likely to trip and fall over"

Reason #4: You look Better!   

• Body sculpting (much like clay sculpting), can result in a sleeker, sexier body (or a nice, tall vase). Don't be fooled, however, by the "spot-reducing" myth- the myth that we can zap fat off of selected areas of our body. What you can do through weight-lifting and other forms of strength training is firm, shape, and lift areas of your body by building more muscle. You may not lose pounds per se, but you will feel "tighter" and more toned, and you may find it easier to fit into your skinny jeans. 

". . . Firm, shape, and lift areas of your body by building more muscle."

Reason #5: Speedy Metabolism

• How does this work? Thanks to Fitness for Dummies, I think I can explain it clearly: in order to increase your metabolism, you must first understand your "resting metabolism," aka your resting metabolic rate:

• Resting Metabolic Rate = The amount of energy your body burns performing it's basic functions (breathing, pooping, etc.)

• If you lived like a sloth (very cute creatures that mostly reside in Costa Rica), then your body would STILL BURN CALORIES, even if you only moved 5 inches a day. This is because our "fat-free mass" (bones, muscles, blood, organs, and tissues) works very hard just to keep us alive. Our "fat-free mass" burns energy whether we want it to or not.

• Since you can't increase the size of your organs or your blood density, you can't increase the amount of calories that they burn while "at rest". However, you can increase the size of your muscles, and as a result, increase your resting metabolic rate.

• Just how much can you increase your resting metabolic rate? Well, for every 1 POUND of muscle gained, your body burns an extra 30-50 calories per day. This may not seem like a lot (enough for 2 extra chocolate kisses), but overtime it adds up. Here's another math problem for you: If you burn an extra 50 calories per day, how many extra calories will you have burned in a year? If each pound = 3500 calories, how many pounds have you lost? How about in ten years? 20? I will work on this, and publish answers! I want you to do it too. :) Talented and Gifted students: Try this same problem, but instead of gaining 1 pound, you gained 3 pounds of muscle. 

The point is, muscle burns more than fat. If you increase your muscle, you body will burn more energy on a regular basis. How great is that?!

Hopefully this first part got you thinking about the importance of strength-training. If you already do it, great! Keep up your routine. If not, stay tuned for how to incorporate strength-training into your daily life.

COMING SOON: Part II: Strength Training Anytime, Anywhere!

Thanks for tuning in!
~Dana

In a Post-Vacation Funk

I'm in a funk. I think I have post-vacation depression. This happens when you have had a great, yet emotionally draining week, and find yourself back to reality with bills to pay, people to call, and shit that has to get done. No fun. Needless to say, my post-vacation funk affects my eating, my exercising, and the way that my pants currently fit.

So what to do? After lying in bed for way too long watching random documentaries on netflix, I decided it was time to get up, and go to the grocery store. I have no food in my house, which makes it especially difficult to eat healthy. . . or at all. Soooo, little by little, I put my clothes back on (I wasn't naked in bed; just in a t-shirt, no bra, and boxers), and draaagged myself to the lovely, oh so beautiful, and charming City Market of Greeley, CO.

I wandered around like a zombie for one hour- yes one whole hour at City Market. I analyzed each and every product I picked up. I enjoyed comparing the Kroger mustard to the fancy brand and found no difference in ingredients. I thought especially hard about splurging on Tillamook cheese, picked it up several times, and finally decided to buy it after removing four other items in order to afford it.

Never come to the grocery store with me when I'm in this mood. You will go crazy. I, however, enjoyed it immensely, and I think I am re-inspired to cook myself a healthy meal. I'm thinking pasta with veggies, and a nice pork loin.

Well, I guess I'm back- I've got enough energy to write this blog at least. That must be a good sign. Maybe after I go to the gym tomorrow, I will be re-inspired to write in my usual health-magazine-style way. Until then, I've gotta unpack some groceries, do some homework, and try to get back on track. 
Thanks for reading about my mopiness!

Love,
Dana

I promise I'll get to those requests soon. . . Just give me a few days (maybe weeks). :)