A Weight Loss Strategy

**Side note…all those sweet pictures from my Dirty Dash recap were my mom’s doing. She, my dad and brother all ran their hearts out to be at different obstacles to take pictures, film and cheer. Love them!

Often times when we think of weight loss strategies we think of working out and decreasing calorie. Both of those things make sense, but have you ever considered certain behavior modifications that can be a huge help in weight loss and weight management (which is usually much harder!)

Psychologists working with people trying to lose weight often address how to modify problem behaviors. Every person is different and needs to determine what their main problem behaviors are so they can address them. Here are some factors that help place the problem in perspective and organize the intervention strategy.

1. chain-breaking: This separates behaviors that tend to occur together – such as eating while watching TV or doing work, or doing homework while mindlessly snacking. Acknowledge these behaviors that occur together and try to break them apart. It could really make a difference!

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2. stimulus control: This puts YOU in charge of temptations. Doing things like not buying foods that you shouldn’t be eating in the kitchen, making healthy snacks more available in the fridge and on the counter, or avoiding the vending machine by packing your own snack.

3. cognitive restructuring: I think this is a big one…it has to do with changing your frame of mind. When it has been a long day or you were just in a fight, instead of going to food, restructure your mind to instead try going on a walk, talking to someone, or practicing some yoga. Teach your body to want to do act in positive ways to negative situations.

 
4. contingency management: This has to do with preparing yourself for situations that may trigger overeating or hinder physical activity plans. When you know you have a busy week ahead of you, try to schedule in exercise a different times, even if it is just a walk around the neighborhood before bed. Also, if you know you’ll be heading to a party, use some party techniques!

5. self-monitoring: By using various ways to track and record your progress and goals, it helps you better determine what areas need work. When you are consistently monitoring yourself, weight loss can happen faster simply because you can change things around as needed.

~What are some of your weight loss/weight management strategies?

~Looking for something yummy to bake this weekend? Here are some good places to check out:
Toasted Coconut Muffin
Carrot Cake Cookie
Apple Pie French Toast Cake (got a birthday coming up?!)
Chocolate Chip Cookie Cake

Hope you have a great weekend!

Dirty Dash Recap

This last Saturday I teamed up with my sister, her husband and her husband’s sister to run the Dirty Dash 10k in Soldier Hollow.

We got there about 8 and our wave started at 9. Plenty of time to get cold and get pumped! And watch them spray cold water over all the obstacles…

Once we started, it was a mess. Shocking, right? In the first 30 seconds I got a nice wad of mud in my mouth. I knew I was in for a treat!

There were various obstacles you went through, starting with some mud pits up to your waist that you had to climb through. Then there were some tunnels, followed by some walls to climb over.

There were plenty of hills to run up between obstacles. I guess that makes sense since we were in the mountains…

To get to the finish line you had to wade through two more big pools of mud. I guess a little mud never hurt anyone…

Afterwards we attempted to clean off in some hot warm showers. It was definitely like no other race I’ve ever done…but it was still a good time!

~Are you a Dirty Dasher?

Banana Chia Muffins

Betcha didn’t see this one coming…after Monday’s post all about chia seeds!

Here is a recipe for you to try out. I’ve already added them to homemade granola bars, but this time I opted for some banana muffins!

My camera’s battery was dead, so this is a picture from this blog…I’ve never been to it before but it was the closest picture I could find!

Banana Chia Seed Muffins

1 1/2 c. whole wheat flour
1/2 c. oats
4 T. chia seeds
1 t. baking powder
1 t. baking soda
1/2 t. salt
1 t. cinnamon
1/4 c. sugar
2 small mashed bananas
1 egg
1/8 c. coconut oil
1 t. vanilla
1 c. milk

In one bowl mix together the dry ingredients: flour, oats, chia seeds, baking powder, baking soda, salt, cinnamon and sugar.
In a second bowl, mash the bananas (I just use a fork) and then add the egg, oil, vanilla and milk. Mix until well combined. Then slowly add the liquid ingredients to the dry, mixing until just combined.
Pour into muffin tins. Bake at 375 degrees for 15-20 minutes, or until golden brown.

*Makes about 15 muffins. 130 calories each, 4 g. protein, 3 g. fiber, 3 g. sugar. Compare those stats to this banana muffin recipe and you’ve got yourself a pretty tasty, healthy muffin in your hands!

EAT UP!

Ch-Ch-Ch Chia!

Nope. We aren’t talking about those chia pets that grow green hair. Although, those are pretty cool.

Back in July I was given $25 to spend at Swanson Vitamins. I bought some delicious coconut oil as well as some chia seeds! On their website it says:

Nutiva Chia Seeds deliver fiber, protein and omega-3s. This mighty seed is the ancient superfood of the Aztecs and Inca empires who consumed chia seeds for their vital nourishment. These gluten-free seeds can be enjoyed in yogurt, oatmeal, baked goods and smoothies.

Dr. Oz has spent quite a bit of time talking about chia seeds on his show and their importance in our diet. Here are some quick facts about these super seeds!

• LOADED with Omega-3 fatty acids. Why do we need omega-3s?Omega-3 fatty acids are the brain-boosting, cholesterol-clearing good fats (monounsaturated). They help reduce inflammation, lubricate joints, and nourish the brain by helping communication between brain cells.
• They also have antioxidants, calcium, protein, fiber, and many other vitamins & minerals.
• They help keep you full longer! Because chia seeds absorb so much water and have high soluble fiber levels, they help release natural, unrefined carbohydrate energy slowly into the bloodstream.
• Conveniently they are also quite easy to digest. Unlike flax seed, chia seeds do not have to be ground up before you ingest them. The human body can easily digest chia seeds, and with about 7 grams of fiber per serving, they actually help.
• Trying to bake with less fat? You can substitute chia gel for any butter or oil in a recipe. That way you still get the fat…but the GOOD kind. The anti-oxidants in chia can even help keep the food tasting fresh longer.

What can you add these super seeds to? Pretty much anything. The most popular foods to add them to are smoothies, oatmeal, cookies, muffins, cereal, yogurt, cottage cheese, soup and salads.

Give them a try! They are so worth it!

~Ever tried chia seeds?

~What’s your favorite way to eat them?

Happiness and Health

It has been proven that happiness, or similar mental states like hopefulness, optimism and contentment, appear to reduce the risk of several diseases, colds and infections.

Laughter can promote increase in heart rate and respiration rates and can reduce levels of stress hormones.

So it’s clear that our mental health greatly effects our physical health. So maybe we should take a little time to focus on that, just like we do exercise and eating right…right?

Here are some tips on how to enhance that aspect of our lives”

1. complete required tasks: This makes me think of how much I love crossing things off a to-do list. You can build self-efficacy (the confidence you have in completing things successfully) by learning new things and completing them.

2. form realistic expectations: If you expect perfect grades, a steady stream of Saturday-night dates, and the perfect job, you may be setting yourself up for failure. So look at what your goals are and set reasonable, yet challenging ones.

3. make time for you – Take time to do something you enjoy each day, whether it be for 10 minutes or for an hour

4. maintain physical health through exercise – Regular exercise fosters a sense of well-being. You treat your body well and you will learn to love it more and more

5. get adequate sleep – Our bodies need and deserve rest to conserve energy for the daily things. Also, when you sleep your body restores many of the neurotransmitters it uses during waking hours…kind of important!

These are just a few things to focus on to help your mental health. #4 just proves how working on each aspect of health in a reasonable way: mental, social, physical, spiritual, emotional, we in turn help other aspects.

What are you doing to do to help yourself today?

Happy, Happy Birthday!

Today’s my older sister’s birthday!

Happy Birthday, sister!

Thanks for your example, friendship, and crazy (fun) personality! Have a super day!

Incline Intervals

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In the past I have posted some pretty sweet running intervals that I enjoy doing on the treadmill…such as the 7 to 10 workout and the four mile intervals. Interval training makes it’s way into my workout schedule pretty much every week. So here is another one to add to the list. This time, it is simply walking though!

Walking is a good option for those that are trying to build up to running, need a lighter off day of running, or are just looking for a way to mix things up! Always remember, though, that the way to get the most out of a walk is to use incline and speed adjustments. Here’s a new incline workout to try:

From 0 to 10 minutes, go up 2% every 2 minutes, keeping the speed constant:

Time	Incline	Speed
0-2	0	4.0
2-4	2	4.0
4-6	4	4.0
6-8	6	4.0
8-10	8	4.0

Then from 10 to 15 minutes, you will up the incline 2% and hold for 2.5 minutes, then up it 1% for the remaining 2.5 minutes.

Time	Incline	Speed
10-12:30	10	4.0
12:30-15	11	4.0

For the next 15 minutes, repeat the same sequence except start the incline at 1% for 0-2 minutes. Also, to make it even more challenging you can up the speed if you would like.

That takes you to 30 minutes. The last 10 minutes put the incline at 5% and do 1 minute sprint intervals.

Time	Incline	Speed
30-31	5	4.5
31-32	5	3.8
33-34	5	4.5
34-35	5	3.8
36-37	5	4.5
37-38	5	3.8
38-39	5	4.5
39-40	5	3.8

Then take about 5 minutes to cool down.

Let me know if you try it! Have a safe & fun Labor day!

Fun Fact Friday

This semester I am taking a nutrition class that I am SUPER excited about. I already love reading the material and learning new things. So I thought I’d share with you a little “Fun Fact Friday” from my latest reading!

I would guess that most of you are very aware of how a calorie is a measurement of energy. Foods have a certain number of calories based off their composition of nutrients: carbohydrates, proteins, lipids (fats), water, vitamins and minerals.
Taken a little further, every food has a measure of energy density. This is a comparison of the calorie content of a food with the weight of the food.
An energy dense food is high in calories but weights very little. Examples of these foods are nuts, cookies, fried foods, pretzels, etc.

A food low in energy density has few calories but weighs a lot. Examples are fruits, vegetables, oats, or any food that incorporates lots of water during cooking.

Obviously, eating low in energy density foods provide more nutrients for less calories. They also keep you full longer. That doesn’t mean you should completely avoid energy dense foods, but be more limiting in those foods.
So think about that next time you are considering your afternoon snack!
Here are some link worthy recipes from the week…there’s some energy dense and low energy density foods here!

Whole Wheat Pancakes

Sonoma Chicken Salad

Whole Wheat Sweet Potato Biscuits

Avocado Egg Salad

Cake On A Stick

Fresh Peach Muffins

Bakes Sweet Potato Chips

Have a great weekend!