Guest Speaker: Dr. Felicia Stolar
As we typically do at our seminars, our guests went around the room and answered a fun icebreaker question....This evening, it was 'what is your biggest food offender? hardest to resist?' Around the room the following was heard....chocolate, bread and butter, pizza, red wine, ice cream, chips, cheese doodles in particular...All the binge food that we don't want to keep in our house, as it talks to us from the cabinets "Eat me!"
Felicia asked the guests to think about a pink elephant and quickly asked us not to think about a pink elephant....too late, pink elephant already stuck in our minds...point being if the food is there and present in our homes, we may not be able to resist thinking about it...Let's try to keep healthy options in our pantries...
Don't eliminate particular foods from your diet, especially carbohydrates that we need for energy - we will only end up having cravings and eventually...the binge! Think about all the healthier cultures around the world that eat grains, veggies, fish and yes rice....white rice! You can eat potatoes and pasta....just watch your portions. Portion your food out - instead of leaving out bowls for second helpings, because often if it's in front of you - you're gonna eat it....Be realistic and set realistic goals, small changes can equal lasting changes. If you are in a restaurant, try splitting your food in half, you can repurpose your leftovers the next day! In addition, we are not going to bring our measuring cups to the restaurants so measure your portions at home and then split or eyeball it when you go out.
Get rid of the technology at the dinner table, especially cell phones and tv.....be mindful of what you are eating, enjoy each bite, savor and try putting your fork down between bites..
We are not victims of our genes, and cannot make the excuse that fat is in our family - make healthy choices! 'Do for yourself as you would do for others!' Owe it to yourself to take care of yourself. You have one body, one life and you want to ward off heart disease and delay taking medicines for as long as possible....
Remember that hunger pangs can really be thirst...try drinking water first. Drink water before your meal and don't wolf down your food....it takes 20 minutes for your brain to tell you you are full.
Increase your daily activity - whenever you can! Put the gym on your calendar, make an appointment with yourself.. If you work an 8 hour day think about this...instead of that cigarette break co-workers often take, if you walk 5 minutes every hour that equals 40 minutes of walking a day. Make sure you excercise all the muscles in your body and don't exclude any...include those legs, they are our largest muscles!
Sleep hygiene, so important. When do we burn most fat for fuel? In our sleep. Sleep helps recharge, repair and renew our bodies. If you are not sleeping well, definitely discuss this matter with your doctor. Turn off the t.v. for it still stimulates your brain during sleep. Try not to do work in bed, you want to unwind, let your head hit the pillow and go to sleep!
Don't make excuses - Excuses be gone! Make the healthy choice and don't make the excuse that everyone else's needs are more important than your own.
Don't ignore your health. Have a bone density test by age 40. Be aware of your numbers...the following are important: Hemoglobin A1c; Total Cholesterol: Triglycerides; HDL; Normal Blood Pressure; Body Mass Index. Are you at risk for diseases associated with being overweight?
Don't forget the cardiologist. If you are over 40 have a Baseline EKG, a stress test. Know your normal!
Last but not least, we discussed alcohol....High in calories. 1 graham of alcohol is 7 calories. It can promote the storage of fat... However, many women in attendance claim they are not ready to give this stress reliever up just yet!
As we came to a close, question posed by a forum member was "What do I do at 4 pm when I absolutely need a snack, instead of going for the cookies - what is a healthy option that will still be satisfying?" Felicia offered the following possibilities: A handful of almonds; a skinny cow ice-cream pop; Nutella; An apple with a little peanut butter; A small portion of cheese and crackers; A little of my own input for all you locals: Dearborn Farms market makes great home made rice-cakes you can spread hummus on or be inventive with and make a healthy choice!
Felica signed off with "Enjoy life and Exhale!"
1/18 summed up by Shari LaRosa
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