Tuesday, May 31, 2011

Binge eating

Who is guilty of binge eating? (I put my hand up)

I think many of us are, (mainly girls i'd assume) as we all want to stay healthy and lean, which means not being able to enjoy the food we love as much as we'd like to - only in moderation, or for some us us, we cut out completely. This is where we struggle to keep a balance. We should be able to enjoy the food we love (that is bad for us) and not have to feel so guilty afterwards. Focus nowadays is too much on weight, or dieting. When we simplify it down, it should be about eating healthy, exercising daily, making sure out input (food) is not anymore then output (physical activity).

I am guilty of binge eating, but not in the sense that i stuff myself silly and eat till i'm so full that i cant move, but i do like to eat bad foods on the weekend (while eating healthy monday-friday), but i also eat really late at night, 'midnight snacking'. I'm not sure why i do this? it could be a number of reasons

1) not eating enough during the day, therefore starving at night
2) not eating a big enough dinner to keep me full
3) sleeping late
4) habit (its been happening for a year or so now)

it's really depressing as i think it's preventing me from losing weight (i'm not gaining weight though, i am still maintaining my weight) but i do work out really hard 5-6 days of the week, and i believe it is this late night snacking that is keeping the weight on and not off (as they say 80% of weightloss is due to your diet)

Starting from today, i am starting a food diary of what i week every hour, every meal, everyday, until i find out what my weakness is, and when i am able to finally drop the bad habit.

some tips for myself would to be:

a) eat more wholesome foods during the day
b) try to get into bed earlier
c) keep healthy snacks available so that when i am eating at midnight, they are low calorie foods that won't deter my weightloss.

I found this article and this is what has helped motivate me into taking my diet abit more seriously. & also, helped me learn, that it's not the end of the world if i eat something bad, as long as i don't do it again, and make my next meal healthier!

I hope you enjoy reading this as much as i did.


The urge to binge is primal, an instinct intended to protect us from starvation. "It goes back to the cavemen days," said Judith Beck, clinical psychologist and author of "The Beck Diet Solution: Train Yourself to Think Like a Thin Person." "People binged when food was plentiful to prepare for times when food was scarce or unavailable."

And who hasn't been a victim of that primal urge, falling off the healthy-eating wagon and indulging in an all-out pig-out? If you've ever eaten yourself into an ice cream coma, you probably know the pure pleasure of an extreme eating binge. You probably also know the awful pain that follows, the guilt that descends after inhaling a box of Girl Scout cookies or the panic that strikes after a week of gorging on a cruise. But there's no need for reproach or a hunger strike. All it takes is some smart eating and a little extra exercise to get your fitness goals back on track.
Binge eaters often tell themselves eating is the only way they can calm down or ease depression.
Judith Beck, clinical psychologist and author of "The Beck Diet Solution: Train Yourself to Think Like a Thin Person"
Why We Binge
While binging may have been a way for our ancestors to withstand famines, it's hardly necessary to our survival in modern times. These days, the triggers for overeating are often emotional, according to Beck. It's not uncommon to binge on food to cope with depression, boredom or anxiety.

"Binge eaters often tell themselves eating is the only way they can calm down or ease depression," Beck said. But the body often responds to the binge with biochemical changes, which can set up a pattern of repeat binging. Overindulging on high-sugar goodies, for example, can actually cause changes in the brain, leading to sugar cravings.

Winter weather can also bring on eating binges, Beck said. Some people feel depressed during the long, dark days of winter and turn to food for solace. "Winter is the binge season," Beck said. "You can't get to the gym, and many people can't stop eating."

But in spite of why we do it, the ways in which we binge are all too familiar.
Do You Have Binge-Eating Disorder?

It's normal to overeat every once in a while, according to Beck, but frequent binges could signal an eating disorder. Binge-eating disorder, also known as compulsive eating, is the fastest growing eating disorder in the United States, said Kate Daigle, a Denver psychotherapist who specializes in eating disorders.

Out-of-control episodes that strike two or more days a week for six months can be a sign of binge-eating disorder, or BED. In people with this eating disorder, the binge is almost always followed by feelings of embarrassment, shame or guilt, Daigle said. Other signs of BED include eating more quickly than normal, eating until you feel uncomfortably full, eating large amounts of food when you're not hungry, and eating alone to hide your binging, she said.

If you suspect you have binge-eating disorder, talk to your doctor, who may be able to refer you to an eating disorder specialist or clinic. For more information on BED, consult the National Eating Disorders Association website, nationaleatingdisorder.org.
The Late-Night Pig-Out
"Late-night overeating is the most common type of binging behavior," said registered dietitian Heather Bauer, owner of Nu-Train, a nutrition counseling center in New York City, "because the stress of life hits us more at night, when we have a chance to reflect on our day, leading to stress binging."

Another trigger for late-night binging is the glass, or two, of wine you had with dinner. Alcohol decreases the inhibitions that control overeating while also increasing your appetite, according to Bauer. Other people binge late at night to cope with loneliness. "For many single people, late night can be a lonely time, and eating is comforting," she explained.

To bounce back from your late-night binge, shift your exercise routine into high gear the next day and moderately cut your calorie intake. But don't starve yourself as penance for your crime. "Deprivation has only one effect -- another binge," Beck said.

The damage is probably much less than you think, in any case. Even if you ate an entire pint of full-fat ice cream with two packages of candy-coated chocolates, that's only 1,560 extra calories, or just barely enough to put on a whopping half-pound. Cutting 110 calories from your daily diet and taking a brisk half-hour walk every day will erase the damage in a week, Bauer said.
The Eat-It-All Weekend
Sometimes the discipline you showed all week -- bypassing the office candy bowl, avoiding the vending machine -- is crushed by that diet Waterloo, the weekend. "Without the structure of the weekday, it's harder to eat healthfully," Bauer said.

Start your recovery plan by ignoring the scale on Monday morning. If your binge included food high in sodium -- and it did if you ate in restaurants at all -- you're probably carrying around a couple of pounds of water weight, said Bauer, and it may take 72 hours to get an accurate reading. Rehydrating with plain water can hasten the process.

Next, regroup and plunge yourself back into your healthy routine. If you binged all weekend, you could have put on a pound or two. It will take about a month to lose those 2 lbs. if you walk for a half-hour and subtract 100 calories a day. Bump up your workout to 45-minute walks and reduce your food intake by 200 calories a day and you'll be back to your pre-binge weight in as little as two weeks, Bauer said.
The Week Off the Wagon
The weeklong eating binge often takes place while on vacation. After all, it's the time to relax and live it up. The result of this indulgence, though, is that you could easily take in 4,000 calories a day, Bauer said. That translates to 5 lbs. of weight packed on in just a week.

To bounce back from your weeklong binge, Bauer recommends taking a gradual approach. For the first week or two, steer clear of starches and halve your portions. Eliminate desserts that are rich in sugar and fat for seven to 10 days to help quell cravings for sweets.

If you're not good at restrictive diets, Beck suggests alternating full-calorie days with lower-calorie days. You'll feel less deprived if you're not limiting your food intake every single day. Or, you might try devoting one day to what Beck calls "grand physical activity" in addition to your regular routine. You'll burn an extra 3,500 calories with an uphill hike, which will jump-start your weight loss.

But the damage is reversible only if you don't get down on yourself and go on another eating binge. "If you had a flat tire, you'd simply fix it and continue on your journey," Beck said. "It's important to take the same approach to your diet and refrain from self-sabotage by continuing to binge out of habit or for emotional reasons."


Read more: http://www.livestrong.com/article/419757-bounce-back-from-an-eating-binge/#ixzz1O0J8Cevq

Xoxo Betty

Monday, May 30, 2011

Bircher muesli - a great way to start your day


The first time i ever had bircher muesli, was from a fruit and veg health shop in north sydney a few years ago, and what i love about it is the natural sweetness from the fruit, the texture from the oats, and the fact that you can dress it up in whichever way you please (fruit, honey, seeds, fresh juices)


Ever since then, i no longer buy it, i make it myself!

This is a great recipe to follow, and by all means switch it up if you like your bircher a bit runny then add more liquid and if not then reduce it for a more thicker consistency.

2 cups rolled oats
1 cup apple juice/O.J/breakkie juice
1 cup grated apple/pear
Half a cup natural yoghurt/or flavoured yogurt
Juice of half a lemon
1 tablespoon honey
1 cup chopped mixed fruit of your choice (berries, strawberries, blueberries, raspberries, kiwi, bananaa etc
sultanas or any dried fruits
sunflower seeds

METHOD

Soak oats & seeds in apple juice. Leave in fridge overnight.

When ready to serve mix through yoghurt, fresh fruit, lemon juice and honey.

I also like to top it with sliced almonds, to give it a crunchy texture :O)


ENJOY!!

xoxo Betty

Thursday, May 26, 2011

Bye bye Jennifer, Hello Sup!

Time to say by to Jen (she is travelling in Malaysia right now i'm totally jealous!)


I'd like to introduce to you my workmate Supratik - you can view his profile and answers at the bottom of the page!


What are your goals in life?
To make the most of it - I like to challenge myself professionally and personally.
What is your favourite exercise and why?
Power-walking because it's a great workout that isn't too intensive. I'm a big multi-tasker so power-walking doubles as 'me time'. I listen to motivational audio tracks while I walk and usually try to take a scenic route so I'm really maximising my time outdoors.
Which food can't you live without?
I love my deep-fried foods - spring rolls, hot chips, tempura… you name it!
How many days a week are you working out?
About an hour, daily.
What's the best /quoteadvice you've ever been given?
"The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." - Anthony Robbins
If you could take 3 things to a deserted island what would they be?
My boyfriend, a knife similar to what Bear Grylls uses, and a boat!

Saturday, May 21, 2011

Turning 25



So this week i turned 25 and to honour this triump quater of a century my beloved and dear friends have showered me with wonderful red velvet, chocolate mud cake, ube cake, cupcakes every cake they knew I love. (Thank you so much from the bottom of my heart) And i couldn't say no to cake. May 17th was Stelz cake eating day, moderation was not apart of my vocab today! .... ONLY indulgence! Oh and yes it was BTS (better than sex) rich, moist creamy cream it was pure food organism. (ORGANSM)


That was until post birthday blues... I was woken by a rude awakening ....a painful kick in my tummy and a very bloated tummy! (i didnt know cakes have sperm, if it did i think ill be giving birth to half the baby in China) Usually my tummy can handle more than that I guess age is catching up on me (my metabolism is failing me and eyesight- ran two red light thinking it was green)

To alleivate my bloating I had warm water and lemon to wake up my liver so it can kick start my metabolism and made a cup of raw juice of beetroot. Usually this would work wonders and just debloat and undo the damage... However for the first time in 25 years it didnt. (Brring brring... my quaterlife crissis is calling me!) Reality hit me when i had 15 people congraluting me on my baby bump! OHMYBUDDHA...

So i got on speed dial and called my lifeline... the colonic care centre and booked for the earliest colonic hydrotherapy appointment. The next post will be about wait for it... yes I said that awful word COLONIC IRRIGATION!!!

On the positive, i made me reevaluate and ignited the skinny girl in me to kick the fat girl in the ass and put her in the closet (more about the skinny girl fat girl ...a little later)

So Ive decided it was time I celebrated this quater of century by challenging myself to do something I feel as though i could not do... Keep to a 25 day food/diet plan.

Starting Sunday 22nd May 2011 I am committing to a 30 days of ''naked food'' (food which is whole no process, no refined sugar, artifical, you get the drift) I know it will be hard... actually not hard... just simply impossible. My mission impossible... for a girl who loves to bake and cook and most of all EATING it! But this time being 25 the drive was that... it was not to loose the thass (a thass is when your ass starts sliding down the back of your body and becomes one with your thigh and it wasnt caused by gravity either) It was driven by something deeper. I had overcome my bulimia... my demon i called her Stacey. Although I have ended my relationship with her...there were days where I flirted with her. No more Fred flinstone size portions. No more extreme measures. Reaching 25 has made me re-evaluate, re-anaylse, re-proiorise and re-fashion my life.
Therefore I would like to share 25 things Ive learned at age 25

1. Treating your body well will reflect in all aspect of your life
2. You can change your habits, it just takes desire
3. Priorise happiness always
4. Find the little things to enjoy in the present waiting for the future is exhausting.
5. Trust in your instinct not your emotion
6. Nothing is ever permanent but change (So dont sweat the small stuff)
7. Never judge someone until you've been in their shoes (Because you could also be doing the same thing when you are in their shoes)
8. Find your moderation
9. You can't change anyone but yourself
10. Dont make someone a prior when your only an option to them

11. Be who you are, and say what you feel (in an assertive manner though)because those that mind dont matter

12. Always smile because life isnt about waiting for the storm to pass, it is about learning to dance in the rain.

13. Let go of things you can't change

14. Open your heart and your mind to life's lesson (there are no mistakes, only lessons. Love yourself, trust your choices and everything is possible)

15. Everything happens for a reason

16. Crying always makes you feel better

17. Patience is a virtue

18. With every hurt, your heart learns to love more

19. Do a random act of kidness everyday (no act of kidness however small is ever wasted)
20. Never look down upon anyone unless your helping them up

21. Lifes not about expecting, hoping and wishing its about doind, being and becoming...Never leave things for tomorrow (DO it NOW, dont procastinate)

22. Contentment and acceptance is the greatest happiness

23. Life is 10 percent of what happens to you and 90 percent of how you react to it

24. Destiny not a matter of chance but a matter of choice

25. Life is too short to be anythign but happy




Xoxo Stella



Monday, May 9, 2011

Reduce belly bloat by making these simple food swaps

So all of us really want to achieve one thing in particular - a flat belly!

WE could be doing all the right exercises, so much cardio, and ab exercises, but one thing that we need to look at - is food that makes us bloat. We all know the obvious culprit is a few types of beans, dairy, eating too much fibre, but here a few more tips that could help rid you of the bloating as well.

1. dairy

If dairy makes you bloated, you may have developed lactose intolerance. Try lower-lactose foods (like hard cheese or yogurt) or lactose-free dairy products

2. fruit

Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.

3. Switch your starch.

If fructan-rich wheat, rye, or barley is behind your bloat, choose stomach-friendly rice, corn, oats, or potatoes.

5. Be smart about beans.

Limit galactan-rich legumes (soy nuts, chickpeas, lentils, and all beans), cabbage, and brussels sprouts if they're causing you trouble. Soaking dried beans overnight may help.

Xoxo Betty

Monday, May 2, 2011

Bye bye Steven, Hello Jennifer

Thanks to Steven for being our gym junkie of the week of last week. Now he can move over and make room for Jennifer :O)

You can view her photo and answers at the bottom of this blog!





What are your goals in life?
to be successful in my career
to be happily married with two kids
to live a healthy lifestyle

What is your favourite exercise and why?
chest & biceps. - I love the feeling when blood rushes through the muscles and the feeling when I wake up the next day and my muscles are all tight.

Which food can't you live without?
rice?

How many days a week are you working out?
4 days a week

What's the best advice you've ever been given?
everybody wants to be a bodybuilder, but aint nobody want to lift this heavy ass weight. I do it though. YEAH BUDDY, LIGHTWEIGHT BABY!!

If you could take 3 things to a deserted island what would they be?
A water proof, solar-powered, satellite cell phone
A good survival knife
A water-purifying canteen.

Sunday, May 1, 2011

30 DAY CHALLENGE

I just want to prove to myself that I can finish something I start. That I am stronger than i give myself credit for. So for 30 days Im saying no to process, fas food and opting or naked food (not process) raw, wholesome food and embarking on a paleo diet :)

For my fitness goal I want to be able to achieve 8 strict wide grip pull up :)
Motto fitter stronger healthier

30 Day Paleo diet

The 15 rules of the Paleo diet
1.The Paleo diet should be high in fat, moderate in animal protein and low to moderate in carbohydrates. Calorie counting is not encouraged, neither is portion control.
2.Eat unlimited amounts of saturated fats like coconut oil and butter or clarified butter. Beef tallow, lard and duck fat are also good. Olive, avocado and macadamia oil are also good fats to use in salads and to drizzle over food, but not for cooking.
3.Eat generous amounts of animal protein. This includes red meat, poultry, pork, eggs, organs (liver, kidney, heart…), wild caught fish and shellfish.
4.Eat good amounts of fresh or frozen vegetables either cooked or raw and served with fat. Starchy vegetables like sweet potatoes and yams are also great as a source of non-toxic carbohydrates.
5.Eat low to moderate amounts of fruits and nuts. Try to eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts.
6.Preferably choose pasture-raised and grass-fed meat coming from a local, environmentally conscious farms. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.
7.Cut out all cereal grains and legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas.
8.Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, crisco, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.
9.Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices).
10.Eliminate dairy products other then butter and maybe heavy cream. You don’t need dairy, but if you can’t live without.
11.Eat when you’re hungry and don’t stress if you skip a meal or even two. You don’t have to eat three square meals a day, do what feels most natural.
12.Eliminate to most sources of external stress in your life as possible and sleep the most you can. (at least 6 hours , but 8 is optimal)
13.Don’t over-exercise, keep your training sessions short and intense and do them only a few times per week. Take some extra time off if you feel tired. Consider short and intense sprinting sessions instead of very long cardio sessions.
14.Consider supplementing with vitamin D and probiotics.
15.Play in the sun, have fun, laugh, smile, relax, discover, travel, learn and enjoy life like a daring adventure!

(extracted from paleo 101)



xo stella

BLAME EVERYTHING ON PMS


A couple years ago i was diagnosed with Polycystic Ovarian Syndrome (PCOS)and type 2 diabetes. PCOS is a condition in which there is an imbalance of a woman's female sex hormones, causing changes in the menstrual cycle, skin changes, small cysts in the ovaries, trouble getting pregnant, and other problems. I was put on the oral contraceptive pill which my body did not like at all. I was the 1% that had side effects from the pill. So I made modifications to my lifestyle to also help with my diabetes as my body does not respond well to insulin. Having these conditions I was more aware of the importance of hormones and how it effects my body.

We all have problem areas.No matter how healthy you eat or how hard you exercise, certain spots on your body do not want to give up their fat.It could be your granny-arm triceps or your love handles or that darned muffin-top. Hormones governs fat loss!

So if you trouble spot is flabby Tricep it is due to low testosterone levels and high estrogen levels. The solution is to increase consumption of “good” dietary fats (think salmon, fish, nuts, avocado), weight training, 8-9 hours of sleep each night (resting increasing growth hormorne)

Excessive male breast tissue means there is a high estrogen levels so weight training based exercise, reduce saturated fat and sugar intake. Increase monounsaturated fats and fish oil (Alpha Omega).

Large Buttocks is caused by having high estrogen, low thyroid function and excessive cardio so avoid excessive aerobics and refined carb intake(white carbs like white bread, processed food) Alpha Omega 6-9 per day and also Eliminate Alcohol

Beer Belly (men) love handles and upper leg fat (females)cause by high stress and excessive sugar intake and also frequent alcohol consumption. Solution yoga or destress activity you enjoy.

Upper back Fat caused by poor thyroid function and high stress so avoid overtraining and high sugar intake.

So if you been dieting and exercising well but the stubborn at wont buldge it could be your hormones.

xo love stella

www.bodyrock.tv

hi everyone! i hope you had a great weekend :)

Mine was full of eating (yet again! so bad!) haha but i did manage to squeeze in an hour weights work out and 15 minutes cardio on Saturday morning :) Back to working out tomorrow night!

Now, don't tell me that looking at the two photo's below, that you aren't inspired to get your butt outside for a run to get fit and to get hot!!




So maybe its not realistically to think that i can work towards getting abs like her but far out, it sure does make me feel guilty about skipping breakfast today and eating so many calories at lunch :s

This girl is HOT, and her whole website is dedicated to people who want to look good, feel good, and there are so many tips on exercise and diet, to help you reach your goal.

At the moment, i'm only there to check out her pictures hehe but i have bookmarked a few exercises that i can incorporate at the gym or even if i have no time to hit the gym, something i can easily do at home like this one



xoxo Betty