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Overeating is easy to do, especially when you’re indulging in an unusually delicious meal. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis.

Fortunately, there are many tactics you can use to stop overeating once and for all, from slowing down to learning your body’s hunger cues. Use these tips to get your eating on track so you can feel fueled and satiated instead of full and frustrated.

Look Ahead

If you’re surrounded by unhealthy food all the time, it can be easy to eat all day long, whether or not you are hungry. Here’s one way to avoid this temptation: Think about how you’ll feel after you eat too much—like those times when you know you’re full, but there’s still food on your plate.

A similarly powerful tactic is thinking about how you’ll feel if you don’t eat the food. In almost every case you feel proud, happy and more satisfied than if you’d indulged unnecessarily.

Stop Once and For All: Before you grab the doughnut from your office kitchen—especially if you’ve already had a full breakfast—think to yourself: How will I feel when I finish this? Better yet: How will I feel if I walk away right now? Make this a habit, doing it every time you reach for an unnecessary snack; sometimes you’ll want to indulge and that’s okay. But you may find that you say “no” a lot more often than you say “yes.”

Eat Slower

It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time.

“Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine,” explains Ann MacDonald, a contributor to Harvard Health.

This process of sending signals from your gut to your brain can take anywhere from five to 20 minutes, which is why it’s important to eat more slowly. Eating too fast is a surefire way to overeat because we get this cue well after we’ve already eaten too much.

Stop Once and For All: The next time you eat, set a timer for 20 minutes and see how long it takes you to feel full, paying close attention to the cues your body is sending you. This will give you an approximation of how long it takes your body to feel full, which you can use to stop overeating in the future. Continue eating slowly until you notice that “I’m full” feeling. Note that those with type 2 diabetes may not get these same hunger cues, which makes this tactic less effective.

Eat Mindfully

In our on-the-go world, we’re often eating breakfast in the car, rushing through lunch at our desk, and half-heartedly noshing on dinner while watching our favorites shows. In all of these situations, your focus isn’t on the food you’re eating. It’s on driving, working or watching television, which can lead to overeating.

When you’re not paying attention to your body, it’s easy to miss the “I’m hungry” cue—just like when you eat too fast.

Stop Once and For All: Make a rule to eat at least one meal a day without doing anything else. Notice the difference in recognizing your satiation (feeling full) cues and how satisfied you are. Slowly increase this to two meals each day and eventually to all three.

Get Your Stress Under Control

It seems as though there’s always something stress us out, whether it’s a meeting at work or a family issue. This stress not only wreaks havoc on your body physically, causing everything from chronic high blood pressure and diarrhea, to headaches, chest pain and more, it’s causing you to overeat.

When stressed, your body releases cortisol, which also happens to increase appetite. Whether you’re hungry or not, your body is craving food, and to quell that “hunger” you eat. In many cases, you end up eating high-fat, sugary foods, making the overeating even worse.

Stop Once and For All: If you can’t reduce the amount of stress in your life right now, the next step is to recognize the potential for overeating and stop it before it starts. When stressed, rely on portioning your food, and when you go out to eat, get half of your meal put in a box for later before you even start eating. If you’re hungry for a snack, when you normally aren’t, check in with yourself: Is this stress or am I really hungry? Take Michael Pollan’s advice: If you’re not hungry enough to eat an apple, you’re probably not hungry.

Eat Before You’re Hungry

This idea may sound odd, but think about these two scenarios:

  • You eat dinner a little early, not because you’re very hungry but because you know you’re going out with friends and don’t want to order out—or you wait until you’re starving and eat post-drinks. You pour a glass of wine, browse the fridge, take your time making dinner, eat until you’re relatively full and then head out.
  • You decide not to eat before going out because you’re not hungry. You wait to eat dinner until 8pm, after you’ve gone out for drinks. Now you’re ravenous. You dive into your cabinets looking for whatever is easiest to make, and dig into the first thing you see. You eat so fast, you don’t realize how full you are—and now you’re stuffed and wishing you hadn’t eaten so much.

In the second scenario, you’re so hungry that you may be experiencing slight nausea or a headache from the hunger. But you may even eat unhealthier foods because you’ll likely eat one of the first things you find; forget about taking time to make a healthy dinner.

You may have similar experiences if you wait too long to have lunch at work, or eat breakfast late in the morning.

Stop Once and For All: Most people tend to eat around the same time every day. Set an alarm on your phone for an hour before you’d normally eat each meal so you remember to nosh earlier than usual. You’ll quickly find that you’re more likely to make rational healthy choices about what you’re eating and how much.

Give Yourself Time

How many times have you looked down at your plate, knowing that you’re full, and finished it anyway? When you’re done, you feel full and mad at yourself: Why did I eat the rest of that? I didn’t need it and now I feel like crap. It’s hard to resist food in the moment, thanks to our need for instant gratification. But giving yourself time to decide whether or not to finish the plate may be exactly what you need.

Stop Once and For All: The next time you’re in a moment where you would normally eat more, but know you shouldn’t, stop for 10 minutes. Give yourself time to decide if you want to eat the rest of the food on your plate. Almost every time, you’ll be happy to toss or save the rest of the food when your 10 minutes is up.

Pay Attention to All Your Hunger Cues

If you’re waiting for your stomach to growl, you may be setting yourself up to overeat, because we don’t all experience the same hunger cues. Sometimes it shows up as a headache or a bad mood that comes on suddenly. A nutritionist once said, “I always know I’m hungry when I’m happily working on something and all of a sudden I’m annoyed by what I’m doing.”

Knowing how hunger can show up in your body is key to recognizing it before it’s too late and you’re starving. Other potential hunger signals include:

  • Growling stomach
  • Nausea
  • Headache
  • Low energy
  • Suddenly irritable (“hangry”)

Stop Once and For All: Make note of which hunger cues you experience each time you eat. Slowly you’ll discover what means “I’m hungry” for your body, allowing you to eat right away rather than waiting until later, when you’re ravenous, and therefore more likely to overeat.

Stop Overeating

It can be so hard to say no when food is right in front of you—and so easy to ignore that full feeling and eat until you’re so full you literally need to lay down because it hurts to sit or stand. Stop the cycle of overeating once and for all with these simple tips. Test each one to see which works best for you and then stick with it. Once it becomes a habit, you’re more likely to say no when you’re full and indulge when your body needs the fuel.

JESSICA THIEFELS

Jessica Thiefels has been writing for more than ten years and is the owner of Honest Body Fitness. As an ACE Certified Personal Trainer, she specializes in HIIT and circuit training, teaching small groups and working with clients one-on-one to reach their fitness and weight loss goals.

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16851992Walking is low-risk and easy to start. It can help keep you fit and reduce your risk of serious diseases, like heart disease, stroke, diabetes and more.

A regular walking program can also:

American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Even short 10 minute activity sessions can be added up over the week to reach this goal. If you would benefit from lowering your blood pressure or cholesterol, aim for 40 minute sessions of moderate to vigorous activity 3 to 4 times a week. You could do this by walking 2 miles briskly (about 4 miles/hr). If that’s too fast, choose a more comfortable pace.

Get ready

All you need to get started are comfortable clothes and supportive shoes. Layer loose clothing, keeping in mind that brisk exercise elevates the body’s temperature. Shoes designed for walking or running are best. Make sure you have a little wiggle room between your longest toe (1/2″) and the end of the shoe. Avoid cotton socks since they retain moisture and can promote blisters.

Work on your technique

  • Begin with short distances. Start with a stroll that feels comfortable (perhaps 5-10 minutes) and gradually increase your time or distance each week by 10-20 percent by adding a few minutes or blocks. If it’s easier on your joints and your schedule to take a couple of 10- to 20-minute walks instead of one long walk, do it!
  • Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms naturally. Avoid carrying hand weights since they put extra stress on your elbows and shoulders. Don’t overstride. Select a comfortable, natural step length. If you want to move faster, pull your back leg through more quickly.
  • Breathe deeply. If you can’t talk or catch your breath while walking, slow down. At first, forget about walking speed. Just get out there and walk!

Pick up the pace

To warm up, walk at an easy tempo for the first several minutes. Then gradually adopt a more purposeful pace. A good way to add variety is to incorporate some brisk intervals. For example, walk one block fast, two blocks slow and repeat several times. Gradually add more fast intervals with shorter recovery periods. Concentrate on increasing your speed while maintaining good posture.

Walking hills is a great way to tone your legs. Using Nordic walking poles can help your burn more calories and give you better posture and overall muscle endurance. Treadmill walking, while not as scenic, can be convenient during bad weather.

The end of your walk is an ideal time to stretch since your body is warmed up. Stretch your hamstrings and calves as well as your chest, shoulders and back. Hold each stretch for 15 to 30 seconds.

Track your progress. Although experts recommend walking at least 30 minutes a day, there are no hard and fast rules. Walking 60 minutes/day and brisk intervals will help you burn more calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the course of a day. The best schedule is one that keeps you walking and keeps you fit!

Be safe

  • Avoid traffic accidents. Listening to lively music while you walk is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Wear light colors or reflective clothing and carry a flashlight or glow stick if you walk when visibility is low.
  • Walking on sidewalks is best, but if you have to walk on the street, stick to streets with lower speed limits. Faster streets are riskier because motorists are less likely to see pedestrians and cannot stop as quickly. Accidents involving pedestrians have an 85 percent chance of becoming fatal if the car is moving at 40 mph as compared to only 5 percent if the speed is 20 mph.
  • Know your area. Pay attention to what businesses are open in the area you’ll be walking and know the location of emergency telephones. Walk on well-traveled streets rather than taking shortcuts in less crowded areas such as alleys or parking lots. If you give the message that you are calm, self-assured and have a purposeful gait, you’ll lower your chances of becoming a victim.
  • Two heads are better than one. Walking with a partner or in groups discourages crime and may help alert you to dangers such as speeding motorists or unleashed dogs.

If you experience foot, knee, hip or back pain when walking, STOP and check with your doctor to find out the cause. You may need special exercises or better shoes. If you have osteoarthritis and experience increased joint pain lasting an hour or two after walking, consider an alternate activity like stationery cycling or water exercise. But don’t stop exercising!

Source: Walking 101

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8295214_XXLMorning, midday or midnight — when’s the best time to work out?

Well, that depends on when’s the best time for you.

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia.

Your best time is based on a “constellation” of factors:

  • location,
  • time of day,
  • type of physical activity and
  • social setting, among others.

“It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”

Everybody’s Different

“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.

For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.

“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”

Fit in Fitness

The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

For example:

  • In the morning, park 10 minutes away from the job and walk briskly.
  • At lunch, walk 10 minutes in or around where you work.
  • In the afternoon/evening, walk briskly 10 minutes back to your vehicle.

And there you have a 30-minute workout!

“Accumulation across the day doesn’t have to be performed in one bout, but can be across the day,” Pate said. “More is better, but we’re absolutely certain even modest amounts are much better than being sedentary.” And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.

So get moving — at the time that’s right for you!

Source: When is the best time of day to work out?

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Understanding that fit, healthy employees lead to fit, healthy companies; employers are searching for effective and sustainable wellness solutions. Energy in Motion provides workplace group exercise classes and wellness seminars, allowing busy people to take a proactive approach to health, fitness and stress management. With the ever-increasing cost of healthcare, improving the overall health of employees by providing cost-effective fitness programs can help improve your bottom line.

Check out first hand how Energy in Motion is making a difference for companies throughout New York, New Jersey and Pennsylvania.

“As part of the Borough’ s Employee Wellness Program, Tiffiny of Energy in Motion recently provided an information-packed hour long presentation entitled “Healthy Lifestyle on a Busy Schedule.” Tiffiny spoke on a multitude of important wellness issues, including proper nutrition, fitness and stress reduction. Her engaging presentation led to a spirited discussion between Tiffiny and our employees on a wide range of wellness topics. Following her presentation, Tiffiny provided a copy of her presentation for use by all employees as a reference for healthy living. I would strongly recommend Tiffiny and Energy in Motion for any employee or other group discussion on wellness topics.” Gregory Hart CPM, QPA, Borough Administrator

“If you’re a business in New Jersey looking to implement a stress reduction or wellness program that your employees will appreciate, you’re in good hands with Energy in Motion LLC. Tiffiny, from Energy in Motion LLC, worked with our company to customize a program that fit all of our needs. Tiffiny was able to read our employees and give them just what they needed; a class that focused on meditation, breathing and simple yoga. She taught poses that helped decrease stress and heal body aches after a long work week behind a desk. Try a few classes and show your employees that they can reduce stress in the workplace.”Kristin, Watson Wyatt, HR Generalist

“Working with Tiffiny to reach my weight and health goals has been such a great experience! I find a lot of comfort knowing that my trainer has a great deal of knowledge in her area of expertise, is a person who makes exercising fun, and is someone that I can truly trust with all my health and exercise needs and questions. Taking into consideration my ability, lifestyle and commitment, Tiffiny gave me a great exercise program and nutrition information on an individual level. She also makes exercise a lot of fun, making the whole process even better. Thank you so much Tiffiny for your time, effort and help!” Rana Hemantharaju, Realogy NJ

“As a complete newcomer, I was a little apprehensive when my wife brought up the idea of us taking yoga classes. The private lessons with Tiffiny have been terrific. She has tailored the classes to work at our pace, and each week I feel more flexible, healthy—and I’ve lost weight! Her technique is calming and educational, while I feel motivated to push myself a little more each time. Tiffiny has added years to my life.” Matt, Rockaway, NJ

“Energy in Motion provides personalized training and exercise plans that make it so easy to stay healthy! I work in an office and have a long commute – both good excuses to avoid the exercise I need. But Tiffiny [Energy in Motion] designed a plan that goes everywhere I go and keeps me limber and active year-round. You cannot go wrong with Energy in Motion.” Barbara D., Denville, NJ

“Previous forays into yoga were a waste of time and money. Bought a video. It was too advanced. I fell over. Took a class. The instructor spoke in yoga bumper stickers. I learned nothing. Checked out a yoga studio. The owner was hippy dippy disorganized. I rolled my eyes and left. Worked with Tiffiny of Energy in Motion once. And immediately signed up for more. Each week she helps me gain more strength, flexibility, balance and serenity!” Caroline, White Meadow Lake

“Tiffiny and I work closely on a variety of health & wellness programs and promotions for the employees at our client company. She has conducted several seminars on various exercise topics including “Exercise and Your Heart”. She is a well prepared, well-informed, energetic presenter who interfaces effectively with her audience. I am sure she would do an excellent job for any organization.” Kathleen, MSN, APN-BC, Nurse Practitioner

“Thank you so much for all that you did to make our Health Awareness Month a success! Everyone enjoyed all the presentations you developed for us, especially the meditation session. I’m looking forward to brainstorming some ideas with you for next year’s health awareness program.” Debbie Maruschek, Assistant Director of Human Resources, Federal Business Centers

© 2016 Tiffiny Marinelli, Energy in Motion

 

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Here is the 2015 annual report for this blog. Keep up the good work Energy in Motion!

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 620 times in 2015. If it were a cable car, it would take about 10 trips to carry that many people.

Click here to see the complete report.

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There are a lot of viable ways to get fit or maintain that optimal physique, but did you know that coconut oil could one of the best things you could use?  That’s right: the saturated fats that are found in high-quality coconut oil may actually increase your general health over time.  In a world where the average consumer is inundated with weight loss and health improvement options, it may come as a relief to some folks to hear that something as natural as coconut oil could make all the difference.  While certain folks hear the word “coconut” and picture sunny beaches and tropical drinks, others are hearing the same term and instead becoming reminded of its incredible health-related properties.

The Truth of the Matter

You may have heard some bad things about coconut oil, but your source was mistaken.  If coconut oil were so bad for your health, then those cultures who have been using it would have some serious health problems.  The truth of the matter is: those who use coconut oil regularly are often healthier than those who do not.  Although the benefits may not be obvious to some folks, it is important to understand the value of a good source of saturated fats.

Coconut oil is typically classified as a “medium chain triglyceride” (MCT) which means that the fats within it are passed through your body relatively quickly.  In addition, these particular types of fats rush to the liver which turn the MCTs into a quick burst of energy for you as well.  At the end of the day this benefit could translate into a better working metabolism and ultimately a stronger body.

Other Benefits

Did you know that there are a lot more benefits to using coconut oil besides for simply improving your metabolism?  In reality, coconut oil contains robust amounts of omega-3 fatty acids as well. On top of that, coconut oil is great for cooking because it does not go through oxidation as quickly as other cooking oils.  The slow oxidation makes coconut oil essential to removing harmful free-radicals and other toxins from the body.  These combined properties make coconut oil a wonderful addition to any recipe and are vital to healthy weight loss and fitness management.

Can Coconut Oil help with Diabetes?

Okay, so coconut oil is great for weight loss and fitness, but it is any good for those people who deal with type 2 diabetes?  The answer is a resounding “yes.”  Because coconut oil is turned into energy so quickly, it has the ability to help people manage their blood sugar levels more efficiently.  Over time, users of coconut oil could actually see their insulin sensitivity reduced to surprising levels.

What else should I know?

In our attempt to become optimally fit and healthy we often turn to some pretty desperate measures – ones which ultimately leave our bodies feeling the brunt of those bad decisions.  Thankfully, there are remedies such as coconut oil to come to the rescue.  Using a high-quality coconut oil in your recipes can help soothe any indigestion, all while lessening those cravings for sweets you may sometimes get.

Contrary to popular belief, coconut oil is a spectacular ingredient that you would be wise to incorporate into your everyday diet.  Losing weight is one thing, but being able to improve your overall health in a simple way is essential to your longevity.  Be sure coconut oil is right for you by speaking with your doctor or a nutritionist for more information.

© 2014 Tiffiny Marinelli, Energy in Motion

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Benefits of Workplace Yoga ClassesIf you have heard of the movie, The Secret, you have heard of the Law of Attraction, as well. The Law of Attraction is not something that simple comes your way; you have to put a little effort into, as well.

The law of attraction states that every positive or negative event that happened with you was attracted by you. You may or may not buy that completely, however, I will say There are techniques that you can use in order to make the Law of Attraction work for you so that you can get what you want out of life.

Learn How to Meditate Using Creative Visualization

First and foremost, if you are interested in utilizing the Law of Attraction to its fullest potential, make sure that you begin each day with meditation. Meditation is important as it brings your focus toward what you desire and what you expect for that day. Meditation will increase brain power and have your mind at that relaxed state.

Creative Visualization is a powerful tool in creating the feelings behind the desire. It is not enough to just meditate on something you wish to attract into your life, visualizing brings it to life.

Creative Visualization takes it one step further by incorporating the feelings you are feeling as you see yourself.  It has been successfully used in the fields of health/wellness, fitness/exercise,  education, business, sports, and the arts for many years.

As you embrace the feelings of joy and happiness, you will see that more joy and happiness will enter your life. Creating visualization makes this happen by using your emotions as triggers.

Learn the Art of Being Grateful

Being grateful means truly understanding how much we already do have without asking for any more. When you are in a state of gratitude, so many more things to be grateful for come our way.

Take a look around you, there is so much to be grateful for, but you need to stand up and take notice. When you start to understand the simple blessing such as butterflies or flowers that envelope your life, you will feel more joy. Once you feel more joy, you will manifest more joyful events in your life.

Write Your Own Thoughts

If you really want to get the most out of the Law of Attraction, then you must consciously control your own thoughts on a daily basis. Sometimes you must control your thoughts on a moment-by-moment basis.

If you find yourself going into negative or self-sabotaging thoughts, you need to take responsibility in several ways.

  • Think positively
  • Concentrate on all that you are grateful for
  • Give yourself positive affirmations

Focus as often as you can on what you DO want rather than on what you don’t want. For example, if you want to be healthier, or lose 25 pounds, focus on the results and the solutions you would like to see.

Start creating your thoughts to show up as you wish.  Remember, this is the first day of the rest of your life.  Focus on joy, happiness and success.  Start creating your own victory!

© 2014 Tiffiny Marinelli, Energy in Motion

Further Reading

How to Eat Mindfully: Learn to Appreciate Every Bite

How to Find Your Exercise Motivation

 

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