Total Amount of the Pool - $675.00
Total Amount of Weight Lost - 212.8 Pounds!!
Top Ten Biggest Loser of Pounds
Erin Maxwell - 29.6
Isaiah McGee - 27.5
Todd Maxwell - 26.0
Camille Opp - 24.0
Tom Jackson - 18.0
Jodi Beachy - 17.0
Angie Michel - 15.0
Devin Rowling - 8.4
Linda Bayliss - 7.2 - Tied
Cheryl McClellan - 7.2 - Tied
Jenn Vaske - 6.8
Top Ten Largest % of Weight Lost
Camille Opp - 15.21%
Todd Maxwell - 13.14%
Erin Maxwell - 12.12%
Isaiah McGee - 11.96%
Jodi Beachy - 10.13%
Angie Michel - 8.13%
Tom Jackson - 7.01%
Linda Bayliss - 4.36%
Jenn Vaske - 4.26%
Cheryl McClellan - 3.84%
Congrats to Camille and Erin - You two get to split the pool!
Sunday, December 18, 2011
Wednesday, December 14, 2011
5 Myths that lead to stress induced weight gain
Lives today are highly stressful, and according to the 2010 Stress in America Survey, money (76%), work (70%) and the economy (65%) were the most cited life stressors. Seventy-three percent of parents add “family responsibilities” to this list. And while 69% of stressed-out parents say managing stress is important, only about half feel they are doing a good or excellent job dealing with it.
Why does it matter? A growing body of research reveals a link between a stressful environment and excess body weight in adults and children. From a more robust appetite, rising hunger hormones and the promotion of fat stores — too much stress is no good.
While you can’t always change stressful circumstances, you can change the way you react to them by addressing common myths that keep stress in the driver’s seat.
1. I don’t have time to eat healthy and exercise: The Stress in American Survey cites time as a leading barrier to healthier habits. The truth? It takes just as much time to eat a healthy, balanced meal as it does to eat less nutritionally desirable one. So what’s really behind the time barrier?
When stressed, people often look at eating healthy as a time-consuming chore instead of a way to boost energy levels. With just a little bit of planning anyone can have healthy, fast food at their fingertips. Items such as instant oatmeal topped with walnuts and berries, fruit dipped in a favorite nut butter for a snack and pasta mixed with quickly cooked frozen veggies, premade chicken strips and a favorite sauce are quick, nutritious ways to satisfy hunger.
2. I need more willpower: People in the survey also said they needed more willpower to stick with healthy habits during stressful times. It’s easy to see why this line of thinking doesn’t work — who can drum up willpower when they are stressed and tired?
Instead of conjuring up elusive willpower to do the big things, start small and build. Take a 10-minute walk to refresh. Prep your lunch in those few free moments you have in the morning. Bring fresh fruit and nuts for a snack. Take five minutes to sit still during the day.
3. I need more money: Money was another stumbling block in the survey. Yeah, I often wish I could afford expensive yoga classes, personal trainers and my own chef, but then I realize that, while that would be nice, it certainly isn’t necessary to lead a healthy life.
What will help you more than money is creativity and understanding what works for you. Where can you fit in quick bursts of activity? How can you save on the grocery bill while maximizing your health? How willing are you to change your eating and exercise strategy when things get chaotic?
4. I only have time to get stuff done late at night: The thought of going to bed early can scare stressed-out people with too much to do. Instead of feeling guilty for not getting the sleep you know is good for you, take one week to go to bed early and see how it affects your daily quality of life and stress management. Add a morning workout session to the mix (even if it’s just 10 minutes) and see how much more you get done compared to your sleep deprived, exercise-free days.
5. There’s nothing I can do about the stress: Spending all your time focusing on the stress only makes it grow. First, consider the things you can actually do to remove stressors. Can you say “no” to events that take a lot of time? Is it possible to downsize your living situation? Do you really have to work so many hours?
There is a magic pill that can instantly change anyone’s outlook and it’s called exercise. According to a 2008 study in International Journal of Workplace Health Management, over 70 percent of employees at one company said that on “exercise days” they experienced improved mental and interpersonal performance and better overall mood and managed their workload better.
Not only do healthy habits help you manage stress better, they help you avoid the extra weight and health problems that add a whole new stressor to your life. So instead of waiting for more time, money and willpower to reap the stress-fighting benefits of a healthy lifestyle, start where you are today.
Why does it matter? A growing body of research reveals a link between a stressful environment and excess body weight in adults and children. From a more robust appetite, rising hunger hormones and the promotion of fat stores — too much stress is no good.
While you can’t always change stressful circumstances, you can change the way you react to them by addressing common myths that keep stress in the driver’s seat.
1. I don’t have time to eat healthy and exercise: The Stress in American Survey cites time as a leading barrier to healthier habits. The truth? It takes just as much time to eat a healthy, balanced meal as it does to eat less nutritionally desirable one. So what’s really behind the time barrier?
When stressed, people often look at eating healthy as a time-consuming chore instead of a way to boost energy levels. With just a little bit of planning anyone can have healthy, fast food at their fingertips. Items such as instant oatmeal topped with walnuts and berries, fruit dipped in a favorite nut butter for a snack and pasta mixed with quickly cooked frozen veggies, premade chicken strips and a favorite sauce are quick, nutritious ways to satisfy hunger.
2. I need more willpower: People in the survey also said they needed more willpower to stick with healthy habits during stressful times. It’s easy to see why this line of thinking doesn’t work — who can drum up willpower when they are stressed and tired?
Instead of conjuring up elusive willpower to do the big things, start small and build. Take a 10-minute walk to refresh. Prep your lunch in those few free moments you have in the morning. Bring fresh fruit and nuts for a snack. Take five minutes to sit still during the day.
3. I need more money: Money was another stumbling block in the survey. Yeah, I often wish I could afford expensive yoga classes, personal trainers and my own chef, but then I realize that, while that would be nice, it certainly isn’t necessary to lead a healthy life.
What will help you more than money is creativity and understanding what works for you. Where can you fit in quick bursts of activity? How can you save on the grocery bill while maximizing your health? How willing are you to change your eating and exercise strategy when things get chaotic?
4. I only have time to get stuff done late at night: The thought of going to bed early can scare stressed-out people with too much to do. Instead of feeling guilty for not getting the sleep you know is good for you, take one week to go to bed early and see how it affects your daily quality of life and stress management. Add a morning workout session to the mix (even if it’s just 10 minutes) and see how much more you get done compared to your sleep deprived, exercise-free days.
5. There’s nothing I can do about the stress: Spending all your time focusing on the stress only makes it grow. First, consider the things you can actually do to remove stressors. Can you say “no” to events that take a lot of time? Is it possible to downsize your living situation? Do you really have to work so many hours?
There is a magic pill that can instantly change anyone’s outlook and it’s called exercise. According to a 2008 study in International Journal of Workplace Health Management, over 70 percent of employees at one company said that on “exercise days” they experienced improved mental and interpersonal performance and better overall mood and managed their workload better.
Not only do healthy habits help you manage stress better, they help you avoid the extra weight and health problems that add a whole new stressor to your life. So instead of waiting for more time, money and willpower to reap the stress-fighting benefits of a healthy lifestyle, start where you are today.
Monday, December 12, 2011
10 Ways to avoid getting stuffed this holiday season!
It’s that time of the year again…we’re just getting over the turkey and stuffing, and any day now we’ll be hit with latkes, eggnog and the dreaded fruit cake. And with these holiday treats come a barrage of advice on how to avoid gaining weight during the holiday season.
First, the good news: The average person who gains weight during the next six weeks will only put on about 0.8 pounds. Not so bad, right? It’s true that more overweight individuals may gain a bit more, but it tends to be much less than we’re led to believe.
But the not so good news? That 0.8 pounds sticks. Like, forever. It turns out that most Americans gain on average about a pound each year during their adult lives. But the fascinating part of it is that it seems to happen primarily during December. So it stands to reason that if we can hold off the holiday weight gain, we might have a shot at avoiding the upwards weight creep that seems to happen to almost everyone else you know.
So let’s focus on December, and worry about New Year’s resolutions in the New Year. Try these ten ideas on for size!
1. Weigh yourself every day from now through New Year’s Day.
2. Keep a food diary during the month of December.
3. Limit television/screen time for the whole family during school holidays.
4. Limit holiday snacks and treats to one a day.
5. Bring healthy food to potlucks and parties.
6. Fill your plate with veggies first.
7. Plan your alcohol intake ahead of time.
8. Don’t skip meals in anticipation of social/food events.
9. Lay off the sauces.
10. Go skinless and avoid processed meats.
Here’s to a happy, healthy holiday season for all!
First, the good news: The average person who gains weight during the next six weeks will only put on about 0.8 pounds. Not so bad, right? It’s true that more overweight individuals may gain a bit more, but it tends to be much less than we’re led to believe.
But the not so good news? That 0.8 pounds sticks. Like, forever. It turns out that most Americans gain on average about a pound each year during their adult lives. But the fascinating part of it is that it seems to happen primarily during December. So it stands to reason that if we can hold off the holiday weight gain, we might have a shot at avoiding the upwards weight creep that seems to happen to almost everyone else you know.
So let’s focus on December, and worry about New Year’s resolutions in the New Year. Try these ten ideas on for size!
1. Weigh yourself every day from now through New Year’s Day.
2. Keep a food diary during the month of December.
3. Limit television/screen time for the whole family during school holidays.
4. Limit holiday snacks and treats to one a day.
5. Bring healthy food to potlucks and parties.
6. Fill your plate with veggies first.
7. Plan your alcohol intake ahead of time.
8. Don’t skip meals in anticipation of social/food events.
9. Lay off the sauces.
10. Go skinless and avoid processed meats.
Here’s to a happy, healthy holiday season for all!
Sunday, December 11, 2011
3 food traps to avoid when you are depressed
When you’re struggling with depression, your eating habits often suffer. Some people overeat and gain weight, turning to food to lift their mood. Others find they’re too exhausted to prepare balanced meals or that they’ve lost their appetite.
"Whether you're overeating or not eating enough, you may be using food to feel better or to cope with difficult feelings," says Susan Albers, PsyD, author of 50 Ways to Soothe Yourself Without Food.
People often get trapped in a cycle of feeling trapped and hopeless about life and their poor eating habits, which causes them to become even more depressed. It’s important to connect with other people so you don't become too isolated. Talking with friends and a therapist can provide support to help you break out of that cycle.
Here are three common ways clinical depression can impact your eating patterns and tips on how to start making healthier choices with the help of your doctor or therapist:
1. Using Food for Comfort.
People with depression often use food to self-medicate. They may eat to improve or avoid negative or uncomfortable feelings, like sadness, shame, and self-loathing. Many people crave carbohydrates or soothing comfort foods, such as ice cream and cake, when they’re depressed. One reason for this is that foods high in carbs and sugar increase levels of serotonin, a brain chemical that elevates mood.
In the short term, eating foods high in sugar and fat may make you feel calmer and cared for. But in the long term, a steady diet of comfort foods can lead to weight gain and increase your risk of heart disease, diabetes, and other serious health problems.
2. Eating Too Little
Many people find their appetite decreases when they’re feeling low. In some cases, they end up unintentionally losing weight. They have less desire for food and they start skipping meals – often, they’re sleeping through meals. You may feel like you don’t have the motivation or energy to eat when you’re depressed. Also, stress can play a role in reducing your appetite. Food isn’t as appealing when you’re anxious, worried, or feel hopeless. But not eating enough can make you more irritable and sensitive, which can worsen your depression.
3. Eating Whatever Is Easily Available
Shopping for and preparing healthy meals can seem daunting when you’re depressed and lacking energy. As a result, you may reach for foods that are convenient but that aren’t particularly nutritious and you may not get enough variety in your diet. Depressed people often wind up eating fast food or whatever they have on hand in their kitchen – such as their last box of cookies.
It’s also easy for people with depression to get into a rut of eating the same foods all the time. It’s so hard for them to function that they’re looking for routine and structure. They may stop and get a bagel and cream cheese every morning and never try anything different.
Another factor, is that depressed people often have difficulties with concentration, memory, and making decisions. This can make simple tasks seem overwhelming, so they might eat a bowl of the same type of cereal for three meals a day.
Getting Help
Experts say you should seek treatment for your depression before you try to change your eating habits. Attempting to go on a diet, for example, can be frustrating and counterproductive if the depression hasn’t been addressed first.
If you’ve had depressive symptoms for more than two weeks and they’re interfering with your normal functioning, see your primary care doctor or a mental health professional. During the appointment, tell your doctor if there have been changes in your weight or appetite. The most effective treatment plan for depression typically includes therapy, antidepressant medication, or a combination of both.
Once you start to feel better and the treatment kicks in, then you can work on the food choices you’re making and start changing your diet under the guidance of your doctor.
Avoiding Food Traps
As your depression begins to improve, the following strategies can help you eat healthier and sidestep food traps:
Soothe your senses: Find other ways to comfort your body besides food, such as taking a warm bath, wrapping yourself in a soft blanket, or sipping hot tea.
Tune in to your hunger: When you think you feel hungry, pause and ask yourself: am I really hungry or am I feeling something else? You may find that what you’re really craving isn't a cookie or a bag of chips, but a heart-to-heart talk with a friend or a loved one.
Eat a varied diet: Nutritional deficiencies can make depression worse. So focus on eating a variety of foods, including whole grains, vegetables, fruits, lean meats, and low-fat dairy products. Consider meeting with a nutritionist who can create simple, balanced meal plans for you.
Boost your energy: Seek activities that give you energy, such as going for a walk, playing with your dog, or listening to music. When you do something that brightens your outlook and improves your mood, you’ll be less likely to overeat and make poor food choices.
"Whether you're overeating or not eating enough, you may be using food to feel better or to cope with difficult feelings," says Susan Albers, PsyD, author of 50 Ways to Soothe Yourself Without Food.
People often get trapped in a cycle of feeling trapped and hopeless about life and their poor eating habits, which causes them to become even more depressed. It’s important to connect with other people so you don't become too isolated. Talking with friends and a therapist can provide support to help you break out of that cycle.
Here are three common ways clinical depression can impact your eating patterns and tips on how to start making healthier choices with the help of your doctor or therapist:
1. Using Food for Comfort.
People with depression often use food to self-medicate. They may eat to improve or avoid negative or uncomfortable feelings, like sadness, shame, and self-loathing. Many people crave carbohydrates or soothing comfort foods, such as ice cream and cake, when they’re depressed. One reason for this is that foods high in carbs and sugar increase levels of serotonin, a brain chemical that elevates mood.
In the short term, eating foods high in sugar and fat may make you feel calmer and cared for. But in the long term, a steady diet of comfort foods can lead to weight gain and increase your risk of heart disease, diabetes, and other serious health problems.
2. Eating Too Little
Many people find their appetite decreases when they’re feeling low. In some cases, they end up unintentionally losing weight. They have less desire for food and they start skipping meals – often, they’re sleeping through meals. You may feel like you don’t have the motivation or energy to eat when you’re depressed. Also, stress can play a role in reducing your appetite. Food isn’t as appealing when you’re anxious, worried, or feel hopeless. But not eating enough can make you more irritable and sensitive, which can worsen your depression.
3. Eating Whatever Is Easily Available
Shopping for and preparing healthy meals can seem daunting when you’re depressed and lacking energy. As a result, you may reach for foods that are convenient but that aren’t particularly nutritious and you may not get enough variety in your diet. Depressed people often wind up eating fast food or whatever they have on hand in their kitchen – such as their last box of cookies.
It’s also easy for people with depression to get into a rut of eating the same foods all the time. It’s so hard for them to function that they’re looking for routine and structure. They may stop and get a bagel and cream cheese every morning and never try anything different.
Another factor, is that depressed people often have difficulties with concentration, memory, and making decisions. This can make simple tasks seem overwhelming, so they might eat a bowl of the same type of cereal for three meals a day.
Getting Help
Experts say you should seek treatment for your depression before you try to change your eating habits. Attempting to go on a diet, for example, can be frustrating and counterproductive if the depression hasn’t been addressed first.
If you’ve had depressive symptoms for more than two weeks and they’re interfering with your normal functioning, see your primary care doctor or a mental health professional. During the appointment, tell your doctor if there have been changes in your weight or appetite. The most effective treatment plan for depression typically includes therapy, antidepressant medication, or a combination of both.
Once you start to feel better and the treatment kicks in, then you can work on the food choices you’re making and start changing your diet under the guidance of your doctor.
Avoiding Food Traps
As your depression begins to improve, the following strategies can help you eat healthier and sidestep food traps:
Soothe your senses: Find other ways to comfort your body besides food, such as taking a warm bath, wrapping yourself in a soft blanket, or sipping hot tea.
Tune in to your hunger: When you think you feel hungry, pause and ask yourself: am I really hungry or am I feeling something else? You may find that what you’re really craving isn't a cookie or a bag of chips, but a heart-to-heart talk with a friend or a loved one.
Eat a varied diet: Nutritional deficiencies can make depression worse. So focus on eating a variety of foods, including whole grains, vegetables, fruits, lean meats, and low-fat dairy products. Consider meeting with a nutritionist who can create simple, balanced meal plans for you.
Boost your energy: Seek activities that give you energy, such as going for a walk, playing with your dog, or listening to music. When you do something that brightens your outlook and improves your mood, you’ll be less likely to overeat and make poor food choices.
Saturday, December 10, 2011
Week 14 Results
Cheryl McClellan (-) 0 FF
Linda Bayliss No Weigh In FF
Sandy Bayliss (-) 1.0
Chelsey Best (-) 1.2
Amy Walsh (-) 1.2
Andy Walsh (+) 2.5 FF
Jodi Beachy (-) 1.4
Jenn Vaske (-) 1
Angie Michel (+) 1.0 FF
Camille Opp (-) 3.4
Erin Maxwell (-) 1.2
Todd Maxwell (-) 1.4
Tom Jackson No Weigh In FF
Lori Becker (-) 1.9
Katrina Brown (+) 1.0
Isaiah McGee (-) 2.0
Devin Rowling (-) 3.6
Linda Bayliss No Weigh In FF
Sandy Bayliss (-) 1.0
Chelsey Best (-) 1.2
Amy Walsh (-) 1.2
Andy Walsh (+) 2.5 FF
Jodi Beachy (-) 1.4
Jenn Vaske (-) 1
Angie Michel (+) 1.0 FF
Camille Opp (-) 3.4
Erin Maxwell (-) 1.2
Todd Maxwell (-) 1.4
Tom Jackson No Weigh In FF
Lori Becker (-) 1.9
Katrina Brown (+) 1.0
Isaiah McGee (-) 2.0
Devin Rowling (-) 3.6
Friday, December 9, 2011
Food Traps to Avoid when you are depressed
When you’re struggling with depression, your eating habits often suffer. Some people overeat and gain weight, turning to food to lift their mood. Others find they’re too exhausted to prepare balanced meals or that they’ve lost their appetite.
"Whether you're overeating or not eating enough, you may be using food to feel better or to cope with difficult feelings," says Susan Albers, PsyD, author of 50 Ways to Soothe Yourself Without Food.
People often get trapped in a cycle of feeling trapped and hopeless about life and their poor eating habits, which causes them to become even more depressed. It’s important to connect with other people so you don't become too isolated. Talking with friends and a therapist can provide support to help you break out of that cycle.
Here are three common ways clinical depression can impact your eating patterns and tips on how to start making healthier choices with the help of your doctor or therapist:
1. Using Food for Comfort.
People with depression often use food to self-medicate. They may eat to improve or avoid negative or uncomfortable feelings, like sadness, shame, and self-loathing. Many people crave carbohydrates or soothing comfort foods, such as ice cream and cake, when they’re depressed. One reason for this is that foods high in carbs and sugar increase levels of serotonin, a brain chemical that elevates mood.
In the short term, eating foods high in sugar and fat may make you feel calmer and cared for. But in the long term, a steady diet of comfort foods can lead to weight gain and increase your risk of heart disease, diabetes, and other serious health problems.
2. Eating Too Little
Many people find their appetite decreases when they’re feeling low. In some cases, they end up unintentionally losing weight. They have less desire for food and they start skipping meals – often, they’re sleeping through meals. You may feel like you don’t have the motivation or energy to eat when you’re depressed. Also, stress can play a role in reducing your appetite. Food isn’t as appealing when you’re anxious, worried, or feel hopeless. But not eating enough can make you more irritable and sensitive, which can worsen your depression.
3. Eating Whatever Is Easily Available
Shopping for and preparing healthy meals can seem daunting when you’re depressed and lacking energy. As a result, you may reach for foods that are convenient but that aren’t particularly nutritious and you may not get enough variety in your diet. Depressed people often wind up eating fast food or whatever they have on hand in their kitchen – such as their last box of cookies.
It’s also easy for people with depression to get into a rut of eating the same foods all the time. It’s so hard for them to function that they’re looking for routine and structure. They may stop and get a bagel and cream cheese every morning and never try anything different.
Another factor, is that depressed people often have difficulties with concentration, memory, and making decisions. This can make simple tasks seem overwhelming, so they might eat a bowl of the same type of cereal for three meals a day.
Getting Help
Experts say you should seek treatment for your depression before you try to change your eating habits. Attempting to go on a diet, for example, can be frustrating and counterproductive if the depression hasn’t been addressed first.
If you’ve had depressive symptoms for more than two weeks and they’re interfering with your normal functioning, see your primary care doctor or a mental health professional. During the appointment, tell your doctor if there have been changes in your weight or appetite. The most effective treatment plan for depression typically includes therapy, antidepressant medication, or a combination of both.
Once you start to feel better and the treatment kicks in, then you can work on the food choices you’re making and start changing your diet under the guidance of your doctor.
Avoiding Food Traps
As your depression begins to improve, the following strategies can help you eat healthier and sidestep food traps:
Soothe your senses: Find other ways to comfort your body besides food, such as taking a warm bath, wrapping yourself in a soft blanket, or sipping hot tea.
Tune in to your hunger: When you think you feel hungry, pause and ask yourself: am I really hungry or am I feeling something else? You may find that what you’re really craving isn't a cookie or a bag of chips, but a heart-to-heart talk with a friend or a loved one.
Eat a varied diet: Nutritional deficiencies can make depression worse. So focus on eating a variety of foods, including whole grains, vegetables, fruits, lean meats, and low-fat dairy products. Consider meeting with a nutritionist who can create simple, balanced meal plans for you.
Boost your energy: Seek activities that give you energy, such as going for a walk, playing with your dog, or listening to music. When you do something that brightens your outlook and improves your mood, you’ll be less likely to overeat and make poor food choices.
"Whether you're overeating or not eating enough, you may be using food to feel better or to cope with difficult feelings," says Susan Albers, PsyD, author of 50 Ways to Soothe Yourself Without Food.
People often get trapped in a cycle of feeling trapped and hopeless about life and their poor eating habits, which causes them to become even more depressed. It’s important to connect with other people so you don't become too isolated. Talking with friends and a therapist can provide support to help you break out of that cycle.
Here are three common ways clinical depression can impact your eating patterns and tips on how to start making healthier choices with the help of your doctor or therapist:
1. Using Food for Comfort.
People with depression often use food to self-medicate. They may eat to improve or avoid negative or uncomfortable feelings, like sadness, shame, and self-loathing. Many people crave carbohydrates or soothing comfort foods, such as ice cream and cake, when they’re depressed. One reason for this is that foods high in carbs and sugar increase levels of serotonin, a brain chemical that elevates mood.
In the short term, eating foods high in sugar and fat may make you feel calmer and cared for. But in the long term, a steady diet of comfort foods can lead to weight gain and increase your risk of heart disease, diabetes, and other serious health problems.
2. Eating Too Little
Many people find their appetite decreases when they’re feeling low. In some cases, they end up unintentionally losing weight. They have less desire for food and they start skipping meals – often, they’re sleeping through meals. You may feel like you don’t have the motivation or energy to eat when you’re depressed. Also, stress can play a role in reducing your appetite. Food isn’t as appealing when you’re anxious, worried, or feel hopeless. But not eating enough can make you more irritable and sensitive, which can worsen your depression.
3. Eating Whatever Is Easily Available
Shopping for and preparing healthy meals can seem daunting when you’re depressed and lacking energy. As a result, you may reach for foods that are convenient but that aren’t particularly nutritious and you may not get enough variety in your diet. Depressed people often wind up eating fast food or whatever they have on hand in their kitchen – such as their last box of cookies.
It’s also easy for people with depression to get into a rut of eating the same foods all the time. It’s so hard for them to function that they’re looking for routine and structure. They may stop and get a bagel and cream cheese every morning and never try anything different.
Another factor, is that depressed people often have difficulties with concentration, memory, and making decisions. This can make simple tasks seem overwhelming, so they might eat a bowl of the same type of cereal for three meals a day.
Getting Help
Experts say you should seek treatment for your depression before you try to change your eating habits. Attempting to go on a diet, for example, can be frustrating and counterproductive if the depression hasn’t been addressed first.
If you’ve had depressive symptoms for more than two weeks and they’re interfering with your normal functioning, see your primary care doctor or a mental health professional. During the appointment, tell your doctor if there have been changes in your weight or appetite. The most effective treatment plan for depression typically includes therapy, antidepressant medication, or a combination of both.
Once you start to feel better and the treatment kicks in, then you can work on the food choices you’re making and start changing your diet under the guidance of your doctor.
Avoiding Food Traps
As your depression begins to improve, the following strategies can help you eat healthier and sidestep food traps:
Soothe your senses: Find other ways to comfort your body besides food, such as taking a warm bath, wrapping yourself in a soft blanket, or sipping hot tea.
Tune in to your hunger: When you think you feel hungry, pause and ask yourself: am I really hungry or am I feeling something else? You may find that what you’re really craving isn't a cookie or a bag of chips, but a heart-to-heart talk with a friend or a loved one.
Eat a varied diet: Nutritional deficiencies can make depression worse. So focus on eating a variety of foods, including whole grains, vegetables, fruits, lean meats, and low-fat dairy products. Consider meeting with a nutritionist who can create simple, balanced meal plans for you.
Boost your energy: Seek activities that give you energy, such as going for a walk, playing with your dog, or listening to music. When you do something that brightens your outlook and improves your mood, you’ll be less likely to overeat and make poor food choices.
Thursday, December 8, 2011
How to beat holiday weight gain odds
Just when you're finally getting your weight under control, boom! It's the holidays, and food is everywhere. From the office to the factory, from the office supply store to the drugstore (not to mention parties and family events galore), it seems as if the Thanksgiving-to-New Year's holiday season is one long, tempting food fest designed to make you gain weight.
You've got the stress of the holidays, along with a lack of sleep, and, for many, a cauldron of bubbling emotions coming to the surface -- and you've got all this food beckoning you at every turn. It can be a dangerous combination for those who have problems controlling what they eat.
But it is possible to keep the holiday food fests from ruining your weight loss plans. One of the best ways to start, is by discovering what your personal holiday overeating cues really are.
Food and Feelings: The Holiday Weight Gain Double Whammy
Though it may seem as if the temptation to overeat is all wrapped up in those hand made cannoli or that German chocolate cake, just being around more scrumptious food isn't the whole story. One recent study indicates that, for most of us, the drive to overeat at any time of the year is governed more by emotion than environmental cues.
In research published in the journal Obesity, found that for many people, the seed of overeating is actually planted within their emotions. Further, they found that people whose overeating is triggered by emotions tend to have a harder time losing weight and maintaining weight loss.
When it comes to successful weight loss, our emotions and our thoughts seem to actually play a bigger role than environmental cues -- we eat in response to feelings -- and for many people, the holidays can drum up a whole treasure chest of feelings, both good and bad.
Whether it's longing for the memories of holidays past, having to face the lifelong struggles that come to the forefront at family functions, or just being alone this time of year, for many, this can also be a season of sadness.
If we have somewhere in our history an emotional response that we responded to by eating, that's going to get triggered again -- that connection gets built and doesn’t get broken, particularly since we keep reinforcing it over and over, over time. And there is some research to show that the food itself may act as an emotional trigger, causing even more emotions to bubble to the surface during this time.
Much like music can evoke memories, so can certain foods stir up memories, plus, the olfactory sense is a direct path to the brain. So sometimes, even the smell of a certain holiday dish can evoke an emotional response that ultimately sends you back to the buffet table more times then you even realize -- and you don't even know why.
In this respect, experts say, taking a moment to think about what role holiday foods play in your memory bank might help you overcome the temptation to eat them. It's OK to have the emotion, to think about the memory, but just don't try to bring back the good times or cover up the bad times with the foods you associate with those feelings.
Making a Plan to Avoid Holiday Weight Gain
Although understanding why you eat can offer some measure of control, experts say it's also important to head into each potential food fest with a plan for how you're going to handle the temptation.
If you think you can just go into the party and wing it, or worse still, believe you can simply avoid the buffet table, it's almost a sure thing you're going to lose control and eat everything in sight. Instead, you have to have a coping plan.
In research published recently in the journal Behavior Research and Therapy, doctors found that dieters who tried to control their appetites using avoidance strategies were at greater risk for overeating than those who developed coping skills to control their overeating.
Among the strategies that work best is positive self-talk, make a list of every good reason why you want to lose weight, and read it to yourself every morning -- and when you are tempted to eat something you hadn't planned, just read it again, so you're constantly reminding yourself why it's worth it to turn down food.
You have to condition yourself and change your mind-set about what food means to you.
This method works well for those who are "thinkers" and do well with a script. For those who are more spur-of-the-moment, "see it and eat it" types, a technique called "mindful eating" may work best.
So often, overeating is connected to a primitive, emotional place inside us, and we just mindlessly start eating. So one of the strategies would be to cultivate mindfulness: Keep bringing yourself back to the here and now, notice what's in your hand, notice what's on your plate, and pay attention to what you are eating.
You can also go party-by-party, with a plan for each event: You can limit the number of dishes you will eat, limit how much you will eat at each course, limit yourself to the three foods you absolutely love the most. The key is to put parameters around how much you will consume, and then stick to your plan.
Don't Let 'Food Pushers' Lead to Holiday Weight Gain
Despite your best laid plans, your holiday food goals can still go awry thanks to "food pushers" – friends, family members, and co-workers who refuse to take "no" for an answer when they're offering fattening treats.
These are the people who, for whatever reason, seem to believe that their holiday celebration just isn't complete until they get you to give in to their food weaknesses.
From that co-worker with the bottomless cookie jar, to Mom and Great-Aunt Sue with their pecan pies and zillion-carb stuffing, to the hostess who won't let you leave her house before you wolf down a plate of diet-busting treats, even well-meaning friends and family can drag you into the Diet Twilight Zone.
The easiest way out? Just say "no" -- over and over and over.
We call this the broken record technique. If you continue to politely refuse the food pusher, eventually they will stop pushing you. You don't have to be rude, but you do have to be firm. We should feel entitled to do what is good for us.
If you were refusing food because of an allergy or for religious reasons, you wouldn't think twice about saying 'no' and sticking to it. So give yourself that same sense of entitlement when you say 'no' to something because you are protecting your good health.
There's no need for lots of explanation about why you don't want to eat something. You don't even have to mention the word "diet." It's really OK to just say 'No, thank you -- it smells divine, but I'm really full.' You don't have to offer more explanation than that.
If you simply can't get away without accepting something fattening on your plate, accept it. Then, just walk into the next room and dump it. Just because it's on your plate or in your hand, doesn't mean you have to eat it.
You've got the stress of the holidays, along with a lack of sleep, and, for many, a cauldron of bubbling emotions coming to the surface -- and you've got all this food beckoning you at every turn. It can be a dangerous combination for those who have problems controlling what they eat.
But it is possible to keep the holiday food fests from ruining your weight loss plans. One of the best ways to start, is by discovering what your personal holiday overeating cues really are.
Food and Feelings: The Holiday Weight Gain Double Whammy
Though it may seem as if the temptation to overeat is all wrapped up in those hand made cannoli or that German chocolate cake, just being around more scrumptious food isn't the whole story. One recent study indicates that, for most of us, the drive to overeat at any time of the year is governed more by emotion than environmental cues.
In research published in the journal Obesity, found that for many people, the seed of overeating is actually planted within their emotions. Further, they found that people whose overeating is triggered by emotions tend to have a harder time losing weight and maintaining weight loss.
When it comes to successful weight loss, our emotions and our thoughts seem to actually play a bigger role than environmental cues -- we eat in response to feelings -- and for many people, the holidays can drum up a whole treasure chest of feelings, both good and bad.
Whether it's longing for the memories of holidays past, having to face the lifelong struggles that come to the forefront at family functions, or just being alone this time of year, for many, this can also be a season of sadness.
If we have somewhere in our history an emotional response that we responded to by eating, that's going to get triggered again -- that connection gets built and doesn’t get broken, particularly since we keep reinforcing it over and over, over time. And there is some research to show that the food itself may act as an emotional trigger, causing even more emotions to bubble to the surface during this time.
Much like music can evoke memories, so can certain foods stir up memories, plus, the olfactory sense is a direct path to the brain. So sometimes, even the smell of a certain holiday dish can evoke an emotional response that ultimately sends you back to the buffet table more times then you even realize -- and you don't even know why.
In this respect, experts say, taking a moment to think about what role holiday foods play in your memory bank might help you overcome the temptation to eat them. It's OK to have the emotion, to think about the memory, but just don't try to bring back the good times or cover up the bad times with the foods you associate with those feelings.
Making a Plan to Avoid Holiday Weight Gain
Although understanding why you eat can offer some measure of control, experts say it's also important to head into each potential food fest with a plan for how you're going to handle the temptation.
If you think you can just go into the party and wing it, or worse still, believe you can simply avoid the buffet table, it's almost a sure thing you're going to lose control and eat everything in sight. Instead, you have to have a coping plan.
In research published recently in the journal Behavior Research and Therapy, doctors found that dieters who tried to control their appetites using avoidance strategies were at greater risk for overeating than those who developed coping skills to control their overeating.
Among the strategies that work best is positive self-talk, make a list of every good reason why you want to lose weight, and read it to yourself every morning -- and when you are tempted to eat something you hadn't planned, just read it again, so you're constantly reminding yourself why it's worth it to turn down food.
You have to condition yourself and change your mind-set about what food means to you.
This method works well for those who are "thinkers" and do well with a script. For those who are more spur-of-the-moment, "see it and eat it" types, a technique called "mindful eating" may work best.
So often, overeating is connected to a primitive, emotional place inside us, and we just mindlessly start eating. So one of the strategies would be to cultivate mindfulness: Keep bringing yourself back to the here and now, notice what's in your hand, notice what's on your plate, and pay attention to what you are eating.
You can also go party-by-party, with a plan for each event: You can limit the number of dishes you will eat, limit how much you will eat at each course, limit yourself to the three foods you absolutely love the most. The key is to put parameters around how much you will consume, and then stick to your plan.
Don't Let 'Food Pushers' Lead to Holiday Weight Gain
Despite your best laid plans, your holiday food goals can still go awry thanks to "food pushers" – friends, family members, and co-workers who refuse to take "no" for an answer when they're offering fattening treats.
These are the people who, for whatever reason, seem to believe that their holiday celebration just isn't complete until they get you to give in to their food weaknesses.
From that co-worker with the bottomless cookie jar, to Mom and Great-Aunt Sue with their pecan pies and zillion-carb stuffing, to the hostess who won't let you leave her house before you wolf down a plate of diet-busting treats, even well-meaning friends and family can drag you into the Diet Twilight Zone.
The easiest way out? Just say "no" -- over and over and over.
We call this the broken record technique. If you continue to politely refuse the food pusher, eventually they will stop pushing you. You don't have to be rude, but you do have to be firm. We should feel entitled to do what is good for us.
If you were refusing food because of an allergy or for religious reasons, you wouldn't think twice about saying 'no' and sticking to it. So give yourself that same sense of entitlement when you say 'no' to something because you are protecting your good health.
There's no need for lots of explanation about why you don't want to eat something. You don't even have to mention the word "diet." It's really OK to just say 'No, thank you -- it smells divine, but I'm really full.' You don't have to offer more explanation than that.
If you simply can't get away without accepting something fattening on your plate, accept it. Then, just walk into the next room and dump it. Just because it's on your plate or in your hand, doesn't mean you have to eat it.
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