Fitness & Wellness

Foods That Beat The Bloat

Foods That Beat The Bloat

How many times have you had to leave the top button on your jeans unbuttoned because your “fat jeans” were dirty and all you had left were the “skinny” jeans? How many of you have felt like a giant balloon ready to swirl around the room if punctured because of bloating from gas? Bloating can occur for several reasons in several ways. It can come from both gas and water retention. Here are some foods to help you beat the bloat and get you feeling back to normal again.

Grab some ginger tea or add ginger to your food.

If you have gas from stomach upset, nothing will settle it better than ginger tea. It’s one reason why mothers of old gave ginger ale to children with upset stomachs. It contains zingibain that’s an enzyme which aids in the breakdown of protein and has anti-inflammatory properties that help with gas and the bloating it causes. It relaxes the intestines so food passes through easier, to prevent gas and help it pass quickly. Ginger is also a natural diuretic.

Grab a banana for monthly bloating.

It doesn’t have to be a banana, it could be any food rich in potassium to help eliminate the water retention that comes in each cycle. Foods like dark leafy greens, avocados, tomatoes, cucumbers and sweet potatoes are also rich in potassium. Potassium-rich foods not only decrease the sodium levels of the body, which add to water weight, they also boost urine production to eliminate the water retention bloat.

Natural diuretics can help eliminate the bloat of water weight.

Diuretics help get rid of water. There are several natural sources, so you don’t have to grab a pill to do it. Asparagus, peaches, cucumbers, garlic and leaks are a few. Green tea can also help reduce water weight. I had a client whose mother had a heart problem and was faced with swelling from fluids. The doctor’s tried the strongest diuretics possible, but nothing worked. In a last ditch effort, the client gave her mother green tea. Within an hour, the mother remained close to the bathroom and the water retention was conquered.

  • Another common herb for stomach upset and gas is fennel. It, too, relaxes the colon and helps un-trap gas. Chew on a fennel seed for quick relief, create a tea from the seeds or add part of the bulb to your salad.
  • Drink more water to help eliminate water retention. Just plain water not only flushes excess sodium out of the system, it acts as a diuretic and may improve kidney functioning. It definitely won’t hurt and brings other benefits, too.
  • While it’s not a matter of eating, you can prevent many of the problems that cause bloating with regular exercise. One study showed that regular exercise reduced PMS symptoms, even bloating.
  • Grab a slice of pineapple or papaya. Pineapple aids digestion with bromelain to help stop gas and is also potassium-rich. Papayas contain another digestive enzyme, papain, which also helps digestion and prevents gas.

Foods You NEED In Your Diet

Foods You NEED In Your Diet

Rather than putting the focus on those foods that are bad for you, it’s more productive to focus on foods you need in your diet. There are far too many unhealthy foods available her in Marlton to try to include them all. It’s far easier to ensure you eat what’s healthy. Eating a well balanced meal that contains foods closer to whole foods—food that isn’t processed—is the only way to ensure you get all the nutrition available in those foods.

Start with a lean complete protein.

The amount of protein necessary will vary by weight and activity level, but there’s an approximation of 0.36 grams per pound. High quality protein can come from lean poultry, grassfed beef, pork and other lean animal sources, including animal products, like eggs. However, you can also fulfill the need for protein with plant sources. Tofu, edamame, tempeh, lentils, chickpeas, peanuts and treenuts are a few vegetarian options. Seeds, like chia seeds and hemp seeds are also options. Vary the protein sources and making certain you get enough vitamin B-12, iron and calcium if you’re using plant based sources.

Get plenty of fiber in the form of fresh fruits and vegetables.

Fiber fills you up and acts like scrubbing bubbles in your elimination system to eliminate toxins and keep you regular. Fiber slows the absorption of sugar into the blood stream, so it helps regulate blood sugar levels. Fiber helps you lose weight by keeping you feeling fuller, too. Getting your fiber from fruits and vegetables also helps provide all the nutrients you need in the form of vitamins, mineral and phytonutrients. Fruits and vegetables provide carbohydrates to fuel your body and boost your energy. Whole grain bread and high fiber cereal also add nutrition and fiber.

Healthy fat shouldn’t make you cringe and should be part of your diet.

People automatically thin fat is bad, but that’s just not so. Sure, trans fats are terrible for your body, but there are healthy fats that your body needs to maintain good health. You can get healthy fat from avocado, whole eggs, fatty fish like salmon, nuts, cheese and olive oil. You need healthy fat for functions like absorbing fat-soluble vitamins A, D, E and K and certain antioxidants. Fat helps provide structure to the cells and is important for heart, brain and nerve functioning.

  • If you want to identify superior choices, look to crucifers like broccoli, cauliflower and Brussel sprouts. They help prevent oxidative stress that can lead to cancer, while also providing fiber and nutrition.
  • Grab some fresh fruit for a snack. Eating blueberries provides anthocyanins that give the blueberries its color. Anthocyanins are anti-inflammatory, anti-viral, anti-inflammatory and also provide cancer fighting benefits.
  • Do your heart a favor and eat some tree nuts. You’ll get more when you eat pistachios. A handful of pistachios contain the same amount of benefits as almonds and cashews but have far fewer calories so you can eat more.
  • Enjoy your tomatoes and tomato sauce. They are high in cancer protective lycopene that’s heart healthy, lowers blood pressure and helps your skin.

Beating A Plateau

Beating A Plateau

If you’ve been stuck at the same weight for weeks, but still workout faithfully, you’re plateauing. Beating a plateau isn’t the easiest thing to do, but a few tips can help you avoid it and break through it if you’re in one. You’ll plateau if you’re doing the same routine too long, allowing your body to become too efficient, thus burning fewer calories. Normally, people think of efficiency as a good thing, but that’s not true when it comes to workouts. It causes the body to burn fewer calories. As a trainer. I work to provide a wide variety of workout, pushing your body to the max to accomplish your goals.

Don’t expect to lose as rapidly as you did when you first begin a fitness program unless you make adjustments.

If you started your weight loss program at 180 pounds and lost 30 pounds, you body doesn’t have to work as hard just to move around daily. You’re carrying fewer pounds and burning fewer calories than you were when you weighed 180 pounds. That extra weight is like carrying a 30 pound barbell everywhere you went. At a lower weight, your body requires fewer calories, so you either have to work harder or eat less. It’s just one reason trainers continuously assess your fitness level and adjust the workout accordingly.

You may be working out like crazy but still not seeing the difference on the scales.

If that’s happening, you may be measuring your progress wrong. Muscle tissue weighs more than fat tissue does per cubic inch. To put it in more visual terms, the container to hold a pound of muscle tissue is smaller than the container to hold a pound of fat, just like the container to hold a pound of feathers is to hold a pound of steel. Are you losing inches? Are your clothes too big? Those are also ways to judge your progress. If you’re not losing weight but have lost two clothing sizes, you’re still making progress.

Maybe you aren’t counting all the calories you ingest.

If you’re eating healthier, good for you. It’s hard to ingest a lot of calories when you’re consuming whole foods. However, are you noticing everything you eat. Do you still drink soft drinks daily or indulge in a daily frothy drink from Starbucks? A white chocolate mocha contains 470 calories, just 30 fewer calories than a large fries from McDonalds! A 12 ounce Coke has 140 calories with a Pepsi containing 150 calories. If you drink just one a day, in 23 days you’ll gain a pound. What you drink counts just as much as what you eat. If it goes in your mouth and down to your stomach, the calories count.

  • Boost your activity level when you’re not in the gym. Take the stairs, ride a bike to work and keep moving. That adds to the number of calories you burn on a daily basis.
  • Learn to enjoy working out and all the energy you get from exercising. You’ll eventually shed the pounds, but in the meantime, enjoy all the benefits a more active lifestyle brings.
  • Don’t judge yourself. That doesn’t mean you shouldn’t follow a healthy lifestyle, but if you fall off the wagon and indulge in a guilty pleasure, it’s not the end of the world and you’re not a failure.
  • If you’re doing everything right, know you’ll lose weight. Sometimes, water weight makes a difference. There are fluctuations that have nothing to do with actual weight loss.

Are Grains Hard To Digest?

Are Grains Hard To Digest?

If you’re familiar with food issues, you probably already know that grains are hard to digest. They’re seeds with a tough coating that is meant to be durable, so they pass through the intestines of birds to propagate the plant in other areas. If they’re hard enough to last in the digestive system of animals without being harmed, they’re hard enough to go through your digestive system and do the same. In order to be used for food, they’re ground into flour. That seems as though it should solve the problem, but it doesn’t. It’s not just the hard outer shell that creates the digestive problems.

Whole grains contain complex proteins.

One reason simple sugars are bad for dieters and diabetics, is that they’re quickly broken down by the body, spiking blood sugar in the process. The more complex the food, the more difficult it is to digest. Some grains contain gluten, one of the latest buzzwords on the list of foods to avoid. In fact, you’ll see the message “gluten free” on everything from candy to potato chips, as though it’s an endorsement for healthy eating. Gluten is one of the hardest proteins to break down and through the years of research, the gluten in grains has increased, making grains even harder to digest.

Grains contain an enzyme inhibitor.

Your body requires enzymes to digest food. Enzymes act as catalysts for digestion, so without them, no digestion can take place. Each seed has enzyme inhibitors that prevent plants from growing until the conditions are right. The inhibitor prevents sprouting if there’s not adequate water or good conditions for the plant to grow. It also prevents the seeds from being destroyed in the digestive track of birds and animals if they break the hard shell. These inhibitors play havoc with your system when you eat grains by blocking the enzymes for digestion.

Seeds, grains in particular, contain phytic acid.

Phytic acid affects the absorption of minerals in the small intestines, blocking it and preventing you from receiving the nourishment the food contains. It only affects the iron, zinc and calcium in that seed, not the rest of your food. Some seeds, like pumpkin and sunflower seeds, contain an abundance of other nutrients, so its better to eat them than not. However, with modern processing methods, many of the nutrients of grains are removed, leaving you with just the problems caused by grains that can range from mild digestive problems, to celiac disease or leaky gut.

  • Some grains are harder to digest than others are. Wheat has more gluten, for instance.
  • Fermenting, soaking and sprouting grains is one way to make them easier to digest. It aids in breaking down the disaccharides in grain while also removing or reducing the phytic acid.
  • The way grains are processed also affects digestive issues. The phytic acid and enzyme inhibitors often remain after commercial processing, yet many nutrients are removed and artificial additives put into the flour. This explains one of the reasons for the rise in many food related conditions.
  • If you’re having digestive issues, an elimination diet is helpful to find the offending food. Remove grains from your diet for a while to see if it helps digestive issues.

Eating Healthy When You're Older

Eating Healthy When You’re Older

No matter what your age, a healthy clean diet is important, However, eating healthy when you’re older is even more important because of several changes in the body. Most older people are more sedentary than their younger peers, so they often eat less. To make matters worse, low stomach acid and reduced digestive enzymes make it even more difficult to get all the nutrition from the foods that are eaten. Dental problems may play a role, as well as lack of energy for food preparation. That’s why planning meals carefully can help seniors boost their nutritional intake and make the most of each meal.

Start with your water intake.

Water isn’t food, but it’s actually far more important than food. You can go without eating for 21 days or longer, but a week or less without water. Unfortunately, as the appetite decreases, so does the sense of thirst. When the appetite decreases, seniors eat far fewer foods that contain the fluids they need and also drink less water. That can spell dehydration that can cause symptoms that range from fatigue and lethargy to cramps, headaches, signs similar to dementia, dizziness and increased heartrate. Make sure you drink at least 64 ounces of water a day.

Cut out the junk and stick with whole foods.

Whole foods contain the nutrients that your body needs and far fewer calories. Older people do well increasing their protein intake. One study showed that people who included more protein in their diet lost 40 percent less muscle mass than those who had less protein. Make sure your diet include foods high in vitamin B12, calcium and vitamin D. You can boost your nutritional intake by adding plenty of herbs and spices into your food. They also improve the flavor and make the food more palatable.

Get adequate fiber in your diet.

We all know that fiber is the go-to food that makes you go. Let’s face it. If you’re constipated, you won’t want to eat as much, so it helps keep you feeling better and boosts your appetite. Some medications cause problems going, inactivity and dehydration also add to that. Adequate fiber can help prevent some serious conditions, such as diverticular disease, occurs in 50 percent of the population over 50 and extra fiber helps prevent it.

  • If dental problems interfere with eating, switch some of your meals to smoothies with all the nutrients you need in an easy to consume form. Use your blender to help create delicious, healthy soup, too.
  • Have healthy snacks available.
  • Eat a rainbow of color. Choose fruits and vegetables of various colors to make sure you get all the nutrients you need from your daily food intake.
  • Have meals with friends. Eating alone is no fun, make it a social time and enjoy.

The New Millennial Diet

The New Millennial Diet

You may have heard of the new millennial diet, but wasn’t sure exactly what it was. Don’t worry, it’s not really a diet per se, but a way of eating. First, exactly what is a millennial? It’s basically people who were born between the early 1980s to about 2004. This age group is now the largest age demographic around, so obviously, what they like to eat affects everyone, since food manufacturers and restaurants want to reach the biggest number of people.

Millennials question commercials and claims made by food companies.

While previous generations may have simply accepted the commercials that touted their product was healthy and had “good-for-you” ingredients, millennials don’t just accept that at face value. They want more proof on the label and everyone benefits from that! They also like a more personalized meal, so you’re now seeing a more customized menu, even at fast food restaurants. If you’re old enough to remember, one burger quickie place had a “have it your way” campaign years ago that never really got off the ground. It would today.

Easy and healthy is important to millennials.

That big group of baby boomers is losing out and taste is no longer a driver to good eating. Ease is the top requirement for millennials, which explains all the meal kits, online ordering and online grocery shopping and delivery. Healthy doesn’t necessarily mean low carb or high fiber, but includes organic, natural and locally grown. The food should be environmentally friendly, too.

Is the keto diet just the Atkins diet revisited?

Millennials love the keto diet and have a larger group that supports consuming animal protein, where their older counterparts often consider it unhealthy. The keto diet is a revisitation of the Atkins diet in the 1960s with a few extra twists that make it more restrictive. While it may be revisited, some of the beliefs are true. Saturated fat is healthy and highly processed carbs are not. Cut out sugar, eat more veggies, healthy fat and protein and you’ll be living like a millennial.

  • Millennials tend to be more adventurous when it comes to food. There’s no huge division in whether to eat only vegetables and avoid meat or insist on steak every meal. There’s more variety in a millennial diet.
  • Fast food restaurants like Taco Bell are taking queues from millennials. They are now using only eggs from cage-free hens and the trend has traveled through other chains like Burger King and McDonald’s.
  • If you’re a millennial, you probably use diet apps, pedometers, heart rate monitors and other tech support more than any other group. In fact, you may even trust nutritional bloggers more than your doctor.
  • Like it or not, in a lot of ways, millennials have it right. They ditch the junk food and eat more whole foods. You’ll find them shopping at farmer’s markets and farms, so they can ask the producer directly how the food was grown. Eating in restaurants is at a low and eating healthier at a high.

Simple Ways To Measure Your Food Portions

Simple Ways To Measure Your Food Portions

Dieting shouldn’t be as difficult as brain surgery or quantum physics. You shouldn’t have to buy special gear to measure precisely how much you eat. Even when you own it, it doesn’t solve the problem of eating in public places. You shouldn’t have to have that scales or those measuring tools with you all the time. There should be simple ways to measure your food portion! The good news is that there are simple techniques, so even people who don’t own the fancy equipment still have the right equipment to measure how much they eat.

You carry a measuring tool with you wherever you go.

That’s right, everyone has a tool to measure portions. It’s called your hand! It measures serving size, rather than specific portions. That’s because everyone has a different size of hand, but that hand size is also determined by their frame and size. So this technique is actually personalized. A level handful is a single serving of nuts. It’s about a quarter cup. A heaping handful is closer to a half cup, which is about one serving of dry pasta. If you’re trying to figure out how much peanut butter to scoop for a serving, use a two finger scoop for two tablespoons. A one finger scoop is a teaspoon and good for a single serving of butter.

That’s not the only way to use your hands to measure food.

Create a fist and you have the amount of food in a cup. Look at the meaty part of your thumb and that’s about the amount of food for an ounce. The tip of your index finger is a teaspoon, while the middle section measures an inch. The palm of your hand is a good way to measure a 3 oz section of meat, poultry or fish.

Compare portion size with everyday items.

Your driver’s license or ID is one way to measure the size of a sour dough bread serving. The serving size for meat should not be larger than the width of a tennis ball and two to three slices is the right amount for a meal. If you want a potato or potatoes in the case of baby red potatoes, don’t make the serving How do you measure vegetables? Here’s a food that you need to make sure you have a minimum amount, not a maximum. Use four SmartPhones in two stacks of two next to each other for the minimum amount.

  • Beware of sauces and add-ons. Those potatoes don’t include butter and yams or sweet potatoes don’t include that marshmallow topping Aunt May creates.
  • Consider using a portion control plate at home. It’s a good way to learn the proper portions so you can simply eyeball it out in public.
  • Even though you’re an ace at portion control, if you’re also the human plate cleaner, finishing the kid’s meals, you’ll not lose weight. Remember, being a member of the plate cleaner’s club doesn’t come with any reward! Try to always leave a little on your plate until you’ve mastered quitting when you’re full.

Breakfast Ideas That Help Reduce Afternoon Cravings

Breakfast Ideas That Help Reduce Afternoon Cravings

Everyone has faced it at one time or another. It’s that urge to eat anything with sugar, even if it’s the white packet in the breakroom. It causes outrageous craving for sugary treats, chocolate bombs and anything that resembles pastry. In order to find the best breakfast ideas that help reduce afternoon cravings, you need to know the reasons for those overwhelming cravings. Most of the time, it’s because of low blood sugar, hence the search for anything related to sugar. Those quick fixes are just that. They’re the duct tape of the diet and good to get you through the moment, but not good in the long run.

There are other reasons you crave food mid afternoon.

Some people, make that—most people, eat out of habit. If it’s 6pm, it must be dinner time. Your brain and body just automatically do it. No matter what you eat for breakfast, that won’t change your habit of snacking midday, only you can. Lack of sleep is another big reason you might have a sugar craving later in the day. Lack of sleep decreases the hormone leptin that trigger the feeling satiety and increases that hunger hormone, ghrelin. No matter what you eat at breakfast, you’ll get twinges of hunger if you’re tired. Finally, you simply haven’t consumed enough calories throughout the day and really need to eat. Both sugar lows and lack of caloric intake can be helped by eating the right breakfast.

Boost your protein intake in the morning.

You’ll feel less hungry in both midmorning and afternoon when you eat foods higher in protein, you boost leptin and that feeling of satiety. Including some lean meat or eggs in your breakfast will keep you feeling fuller longer than a bowl of cereal with milk and sugar. Of course, the sugar gives you a quick boost, but then you know that with every spike in blood sugar comes a dramatic low…which often occurs around three!

Include fiber, healthy fat and protein in your breakfast.

While increasing protein is important, so is increasing healthy fat and fiber in your diet. The protein keeps you feeling fuller longer, while the fiber definitely makes full immediately. As for the healthy fat, well that helps the satiety hormones do their job and convince the body you’re full. Nuts contain all three, avocado is high in healthy fat and eggs are high in protein. When fiber is missing, a bowl of oatmeal can fill the void.

  • If you’re eating on the go, create a healthy egg, avocado, tomato and cheese sandwich on a high fiber bread, like meusli bread or healthy seed and nut bread. It’s the trio of satiety that will keep you going for hours.
  • Eat a bowl of oatmeal with crushed nuts and fresh fruit on top. Better yet, make that high protein oatmeal made with rolled oats, eggs, milk, ground flaxseed, cinnamon and mashed ripe banana all cooked together and topped with berries and nuts.
  • Create an open face sandwich with avocado, baby lettuce, smoked salmon, tomatoes, whole grain bread and eggs. Top it with sprouts. It’s yummy and will keep you full for hours.
  • If you’re in a hurry, don’t skip breakfast. Slather up some sliced apples with almond butter or other nut butter. Make some high fiber toast and top it with nut butter and berries or a banana. It’s quick, filling and good for you.

There Are No Bad Emotions

There Are No Bad Emotions

No matter how hard you battle, that feeling of anger keeps popping up. You’ve been taught to fight off this negative emotion because it’s bad. You have to realize, there are no bad emotions and for that matter, there are no “good” emotions either. There are just emotions. It’s how you deal with those emotions that ultimately determines whether the emotions impact you positively or negatively. Emotions can play a huge role when it comes to weight loss, especially if you’re not acknowledging them.

What are negative emotions?

Most people consider emotions like sadness, fear or anger to be negative, but that’s just not true. They have a valid place in your life. Not all fear is bad. Some of it is legitimate and tells us to flee quickly or stop doing something that’s dangerous and unhealthy. Some anger is well deserved and indicates someone has stepped over the line. What we do when we feel these emotions is the key. If you feel fear, ask yourself why. If there’s a large vehicle moving directly at you, do that quickly and move! If it’s because of an upcoming interview or test, prepare for it. If it’s a health issue, deal with it. If you can do nothing about the situation, accept it.

You can even get too much of a “good” thing.

It would be lovely to live in a world where you only felt happiness and joy….or would it? Seriously, that state of chronic euphoria could get old quickly. Just like any drug, you’d need to get higher highs and more happiness to be satisfied. Luckily, life doesn’t work like that. You notice I said luckily, because that’s true. Drug user often ignore dangers and become complacent. There’s no striving to do better or joy in accomplishment. The same would be true of people who see no negatives in life, but because we’re human, those people really don’t exist, no matter how hard they try.

You need to confront your emotions and reflect.

All emotions have a purpose. Feeling them is a way to reflect on them. Dwelling on them isn’t. You need to feel it to give yourself a chance to heal or grow. It helps you identify the things you want to change and provides guidance. Rather than considering emotions as positive or negative, consider them as a wise counselor. If you feel bad about something, ignoring those feelings and pushing them down deep can lead to overeating or other problems. It’s better to face them, reflect on them and then move on, rather than grab a donut to stuff them away.

  • By expressing your emotions or at least accepting them, it brings a sense of closure. While you still may carry it with you, the load gets lighter and melts away quicker.
  • You’ll always have conflicts or setbacks in life. The key is to accept the emotions that go with it, then quit self-loathing, anger at others and move on using that information you gained to improve your conditions.
  • Dealing with negative emotions and confronting fears can help you become emotionally stronger. If you avoid all “bad” emotions, you never get that opportunity.
  • Most people use emotions in their script for their life. You may self-sabotage your weight loss plan out of guilt, use depression as an excuse for overeating. Neither guilt nor depression are negative emotions, the negative part comes in how you act on those emotions.

Does Happiness Have A Weight

Does Happiness Have A Weight

All too often I hear people say they’ll be happy when they weigh a specific amount. While most of these people mean that’s the goal they want to hit, some truly believe they’ll feel good about life again when they step on the scales and see that magic number. Does happiness have a weight? Will weighing a certain amount actually make you more or less happy? The answer is that it shouldn’t. The thing that too many people fail to consider is that when you lose weight, you don’t change anything else but your weight. You don’t become wittier, more loving, more joyful or anything else, just thinner.

Start enjoying life and loving yourself no matter what your weight.

Self loathing is definitely counterproductive. Why would anyone want to take care of someone that they hate. Even if they did out of a sense of responsibility, it would be just the bare bones care, providing enough food, maintaining hygiene, attending to illness or ensuring adequate sleep. Fat-shaming yourself only makes you less likely to do the important things to keep your body healthy and strong and more likely to grab a few donuts for self-comfort. Too often people who do this, never really reach true happiness because there’s always something that could be better. They could have more muscle tone, better hair, a better BMI….the list is endless and leads to a very unhappy life.

Stressing yourself out over weight actually makes it worse.

When you’re under stress, your body produces hormones that prepare you for flight or to fight. For the short term, the hormones are good and help us get out of dangerous situations. However, if they remain in the body for a long time, without allowing it to go back to its normal state, you have problems. These hormones make all sorts of changes in your body, that affect your overall health. one of those changes is the accumulation of abdominal fat. That’s right. Stressing yourself out over your weight could actually put on that donut around the waist and pump up your pants size a few notches.

Accepting yourself doesn’t mean you can’t change.

You can love yourself no matter what your weight and still work to improve your fitness level. The key is to remember with each workout at the gym and each bite of healthier eating, that you’re doing it for someone you care about, which is you! You shouldn’t count pounds but strive for doing the things that make you healthier, which only comes when you are happy and loving toward yourself.

  • You have the ability to decide whether you choose to be happy or not. It’s that simple. No matter how many articles, movies or commercials you see that tell you that happiness is tied to looking fabulous, it isn’t. Be your own best friend.
  • Focus more on good health and pampering yourself with healthy habits. Rather than working out to shed weight, focus on how good you feel when you work out. Actually, I smile through workouts because activity does make me feel good. Enjoy the fact you’re burning off negative hormones.
  • Give yourself a chance to truly taste the flavor of food. Eating should be enjoyable, so find ways to eat healthy that gives your body the nutrients it needs. Make it a game to try new recipes and new foods in your diet. Try adding rutabagas to substitute for potatoes for a treat that’s a healthier option.
  • Enjoy the fact that you can exercise and track how much you progress. Praise the little victories and forget the setbacks. The fact you can exercise is a major joy.