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Put an end to emotional eating

How you doing?

I hope your answer is “great!”

Because the better you feel overall,
the easier time you’ll have sticking to
your eating and exercise program.

After all, food and your emotions
ARE linked.

In fact, very new and recent studies
I’ve just come across show us that food
can in fact be addicting – and can
DIRECTLY affect the way you feel in general.

This is very timely research, as I think
nowadays most issues people have with
losing weight is more psychological than it is
physiological or not knowing what to do in
order to win the “battle of the bulge.”

So without further ado, relax, sit back
and enjoy today’s issue!

Yours For Health,
Health & Fitness Expert

Put An End To Emotional Eating

For the longest time we’ve all known
that food can comfort us.

Anyone who’s dived in spoon
first into a tub of ice cream after
a breakup or some other kind of highly
emotional experience knows how
true this is.

But one question has always remained…
is it the sensory experience of eating
that’s comforting us, or is it the food itself?

Researchers at the University of Leuven
in Belgium decided to find out the answer.

This study, published in the August 2011
issue of the Journal of Clinical Investigation,
recruited 12 healthy, non-obese volunteers.

The volunteers underwent functional MRI
(fMRI) scans of their brains while watching
sad and neutral facial expressions, along with
listening to sad and neutral music.

While all this was going on (I’d never
volunteer for this kind of a study!), the
researchers also fed the volunteers either
fatty acids or a saline solution directly into
the volunteers’ stomachs using a feeding tube.
This was to bypass any sensory stimulation like
taste, smell, etc.

The volunteers did not know what they were
getting (the saline or the fats).

Those who were fed the fatty acids reported
feeling less sad or depressed than those who
received the saline. [1]

What’s more, those who had the fatty acids
showed less of a brain state change than the
other group.

The researchers concluded that, “Eating fat
seems to make us less vulnerable to sad emotions,
even if we don’t know we’re eating fat.”

What can you take from this?

Well, if you’ve ever felt like you just didn’t
understand why you felt like eating whenever
things get stressful, now you know why.

Putting an end to overeating first requires
awareness. You have to understand why you
do it in the first place. Once you know why,
then you can create solutions to remedy the
behavior.

That’s why this study is important. It gives
us new insight as to why we might gravitate
to these kinds of fatty foods.

Another study also shows us that overeating
and bingeing on junk food is actually more of
an addiction for some… which may be why it’s
so hard for many to “kick” the habit of eating
what they already know they shouldn’t.

The study, conducted at The Scripps Research
Institute, suggests that compulsive eating
shares the same addictive biochemical mechanism
that’s triggered with heavy-duty drugs like
cocaine and heroin. [2]

“These findings confirm what we and many
others have suspected, that overconsumption of highly
pleasurable food triggers addiction-like neuroadaptive
responses in brain reward circuitries, driving the development
of compulsive eating,” said Paul Kenny, the study’s lead author.

So if you suffer from overeating and/or emotional
eating, how do you put an end to it, once and for all?

These tips may help:

1. Avoid triggers. A trigger can be anything –
an environment, people, places, things, etc. Whenever
you find yourself wanting to overeat or eat junk, where are you?
What’s going on around you? Are you around certain people?
Make a note of this because these are the people, places and
things you want to start avoiding.

2. Gain more awareness. Obviously, if you aren’t
aware of what causes you to eat emotionally or
eat stuff you shouldn’t, then you can’t change it.
So whenever you get the urge or you’re already in
the act of “comfort” eating, observe your thoughts and
emotions. Are you feeling stressed? What are you thinking
about? Do things feel overwhelming? Are you angry? Frustrated?

3. Substitute the behavior. Once you have awareness, it’s
time to substitute a new behavior in place of the behavior
you’re trying to stop. So if you know that when you’re feeling
anxious and overwhelmed, you’d rather dig into a pint of ice cream,
switch up the behavior. Become aware of the fact that you want
to eat to comfort yourself, and instead of eating, drink water.
Or, go for a jog. Get creative here. Do something that will take
your focus off of how good eating that food will make you feel.

This isn’t by any means a comprehensive list, but it will get you
started on the right path. So make sure you take action on it!

And by the way … if you’re serious about taking your health
and fitness to the next level, why not take advantage of your
FREE Fitness Consultation? (an $99 value)

During this consult, you’ll receive detailed information on
how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free.
To sign up, use the link below!

References:

1. Lukas Van Oudenhove, et. al. Fatty acid?induced gut-
brain signaling attenuates neural and behavioral effects of
sad emotion in humans. J Clin Invest. 2011;121(8):3094?3099.

2. Paul M Johnson, Paul J Kenny. Dopamine D2 receptors in
addiction-like reward dysfunction and compulsive eating in
obese rats. Nature Neuroscience, 2010; DOI: 10.1038/nn.2519

Quote Corner

“Act as if what you do makes a difference. It does.”
– William James

Eat Yourself Thin

Chicken Tikka Masala
(Serves Four)

1 cup yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
2 teaspoons freshly ground black pepper
1 tablespoon minced fresh ginger
4 teaspoons salt, or to taste
3 boneless skinless chicken breasts,
cut into bite-size pieces
4 long skewers

1 tablespoon butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
3 teaspoons salt, or to taste
1 (8 ounce) can tomato sauce
1 cup heavy cream
1/4 cup chopped fresh corriander

1. In a large bowl, combine yogurt, lemon juice,
2 teaspoons cumin, cinnamon, cayenne, black pepper,
ginger, and 4 teaspoons salt. Stir in chicken, cover, and
refrigerate for 1 hour.

2. Preheat a grill for high heat.

3. Lightly oil the grill grate. Thread chicken onto skewers,
and discard marinade. Grill until juices run clear, about 5 minutes
on each side.

4. Melt butter in a large heavy skillet over medium heat.
Saute garlic and jalapeno for 1 minute. Season with
2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in
tomato sauce and cream. Simmer on low heat until sauce
thickens, about 20 minutes. Add grilled chicken, and simmer
for 10 minutes. Transfer to a serving platter, and garnish with
fresh corriander.

Prep: 30 mins
Cook: 50 mins
Ready: 2 hr 20 mins

Amount Per Serving – Calories: 404 / Total Fat: 28.9g /
Cholesterol: 143mg / Sodium: 4499mg / Total Carbs: 13.3g /
Dietary Fiber: 2.5g / Protein: 24.6g

 

Meet Clinton “The Russian”Vermaak.

Meet Clinton “The Russian”Vermaak.
Clinton is our head boxing coach and he brings with him a passion for boxing and martial arts. He was chosen for the South African Police Boxing Team -Light Heavy Weight, as well as fought in the South African National All Styles Police Karate Championships. In addition to this he also competed in Judo, Kickboxing, and Martial Mania (Combination of Shoot boxing and Japanese Judo). Wow, he certainly has the moves 🙂

Pilates Ballarat

Pilates Ballarat

Pilates is a form of movement therapy that is suitable for all body types. Everyone can get benefits, from busy mums, bsit-at-your-desk all dayb workers, tradies, professional athletes, injured bodies, even the elderly.

The great thing about Pilates is that you can work within a pace that suits you and your comfort level. For those seeking something new and gentle, we can keep it at just that. For those of you who are looking for a real challenge and ready to shake and sweat, we can cater for that too! Just keep me posted with your goals so we can work together towards them.

Pilates1

 

Pilates Ballarat

Pilates is a form of movement therapy that is suitable for all body types. Everyone can get benefits, from busy mums, “sit-at-your-desk all day” workers, tradies, professional athletes, injured bodies, even the elderly.

The great thing about Pilates is that you can work within a pace that suits you and your comfort level. For those seeking something new and gentle, we can keep it at just that. For those of you who are looking for a real challenge and ready to shake and sweat, we can cater for that too! Just keep me posted with your goals so we can work together towards them.

Pilates1

Burn Ab Fat In Less Time With THIS Type of Exercise

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Burn Ab Fat In Less Time With THIS Type of Exercise

When it comes to getting a flat stomach, most people think they need to do long, boring cardio.
You know the kind I’m talking about — where you spend over an hour on the treadmill or exercise bike.
And if you do this kind of cardio long enough and often enough — you just might burn enough calories to lose a little bit of ab fat.
But who wants to spend hours in the gym?
That’s why if you want to lose ab fat in the most time-efficient way possible, you’ve got to do high-intensity cardio.
With high-intensity cardio you can be in and out of the gym in 20 – 30 minutes.
Not only will you save time (especially if you’re like the rest of us — busy, busy, busy!) but you’ll actually burn more fat.
A study from the University of Virginia confirms this.
Subjects were divided into three groups. One group did no exercise. The second group did your run-of-the-mill low intensity (long) cardio.
The third group did high-intensity cardio.
The result?
In the researchers’ own words, “The present data indicate that body composition changes are affected by the intensity of exercise training with HIC (High-Intensity Cardio) more effectively for reducing total abdominal fat and subcutaneous abdominal fat.”
In plain English — high intensity cardio will burn off more stubborn stomach fat than low-intensity exercise or no exercise at all.
So how do you do HIC?
Simple. Pick an traditional cardio exercise.
Good options are the treadmill, upright stationary bike and the elliptical machine. .
Then, you simply alternate between short bursts of all out effort followed by rest.
For example, say you’re on the treadmill. For the first minute you might do an all out sprint. Then for the second minute, bring it down to a light jog or brisk walk while you let your body recover.
Repeat this process for the next 20 minutes (30 if you’re “gung ho!” about losing your ab fat), alternating between a minute of all-out intensity followed by a minute of rest.
Do this style of cardio three times a week in addition to your regularly scheduled weight training sessions and you’ll have the body of your dreams in no time!
One more thing —
If you’ve been struggling to maintain an optimal level of health and fitness and are serious about getting this area of your life handled once and for all — then make sure to take advantage of your FREE Fitness Consultation (an $99 value).
During this consult, you’ll receive detailed information on how to get fit that’s tailored to YOUR body.
There’s no obligation and it’s totally and completely free. To get started, call 53317567.

LOW CARB ZUCCHINI PIZZA CASSEROLE

Low Carb Zucchini Pizza Casserole

Serving Size: 185g (10)

Carbs: 6.8g, Protein: 25g, Fat: 13.7

4 cups shredded zucchini (about 5 small zucchini’s)
1/2 tsp. salt
2 eggs
2 tbsp. parmesan cheese
60g B cheese (I used mozzarella and cheddar)
1 tsp. italian seasoning
500g B ground beef
60g B pepperoni, chopped
1 medium onion, chopped
2 cups spaghetti sauce
1 medium bell pepper, chopped
120g cheddar or mozzarella cheese (or a mix of both)

Directions:

Shred zucchini. Mix the zucchini with 2 eggs, parmesan cheese, 60g of cheese and italian seasoning. Press the zucchini mixture into the bottom of a lightly greased 9 x 13 in. glass baking dish. Bake the crust uncovered for 20 minutes at 200 degrees.

While the crust bakes, brown the ground beef in a large pan. Add in the onion, pepperoni and spaghetti sauce and cook until onion is soft, about 5 – 7 minutes. Remove the crust from the oven. Pour the meat and sauce over the crust. Top with peppers, sprinkle with 120g of cheese.

Bake for 20 minutes at 400 or until the pizza is heated through and the cheese is melted and slightly browned. Allow the dish to stand for 2 – 3 minutes before slicing and serving.

Zuchinni Pizza Casserole

 

Bet You Didn’t Know This About Eating Turkey…

4 Reasons Why Eating Turkey Does A Body Good!

When it comes to choosing a lean meat that can help you stay fit and trim AND keep you healthy, turkey tops the list.

It’s incredibly tasty and satisfying, and is also great for your overall health.

Take a look:

 

Great source of Tryptophan b� This amino-acid is needed to make serotonin b� the b�Feel goodb� hormoneB in your body.B It helps bolster your immune system too. As well, tryptophan helps your body in the production of melatonin which can help you sleep better and sounder (just think of how sleepy you feel when you indulge in a little too much turkey!).

 

Plenty of Vitamin B b� This vitamin is critical to your overall health. Turkey, contains two forms of vitamin B:B Vitamin B3 (niacin) and Vitamin B6. Niacin has an incredible array of health benefits. It can boost your HDL b�goodb� cholesterol by over 20% b�& it can help reduce triglycerides b�& and can even help reduce LDL b�badb� cholesterol. Vitamin B6 helps keep your brain functioning at optimal levels and helps create new red blood cells.

 

It may even help in the fight against cancer! Thatb�s because turkey is a good source of selenium. This trace mineral has been shown in numerous studies to have anti-cancer properties. Other studies show that taking a selenium supplement can also be effective for lowering high cholesterol. So in effect, you get a powerful one-two punch in health benefits with this little-talked about mineral.

 

Plenty of protein: Protein is the building block of muscle. And your body needs critical amino acids to conduct everyday functions. Turkey contains up to 32 grams of protein for just a 114g serving. Numerous studies have shown that eating a diet thatb�s a little higher in protein helps you eat less throughout the day. Thatb�s because protein helps you feel b�fullerb� throughout the day.

 

So there you have it. Donb�t limit yourself to just the holidays to eat this healthy meat. Eat it as often as you can!

 

Of course, eat the white meat (breast), as itb�s the lowest in fat, and highest in protein. And whatever you do, donb�t fry it! Doing so can add hundreds of calories per servings. Remember, at the end of the day, calories DO matter.

 

Remember, if fat loss is your goal, youb�ve got to be in an energy deficit (burn more than you take in). So watch your portions on all the sides and other accompaniments you might have along with your turkey this holiday season!

 

And by the way, if you’re serious about taking your overall health and fitness to the next level this coming year, why notB take advantage of your FREE Fitness Consultation? (an $87 value)

 

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

 

There’s no obligation and it’s totally and completely free. To sign up, just click here

10 Week Transformation Challenge

BC 10 week transformation 2015

 

Transform your body, health and wellbeing in just 10 weeks, and be crowned the Ballarat 2015 (summer) Grand Champion to take home up to $2500.

The Grand Champion will be the person who makes the greatest overall transformation not just from a physical and statistical view, but also a mental and optimal health point of view as judged by our independent health experts

NUMBERS ARE STRICTLY LIMITED TO 50 (the first 50 people pay THE $50). An additional investment to do the entire 10 week weight loss and wellness coaching program is required and has been discounted especially for the challenge. Upfront and part payment options are available.

The challenge is open to the public on Saturday 3rd of January and all challengers must have completed their 10 week program by Saturday 13th June (with presentations being held on Sunday 21st June).

All participants are strongly encouraged to regularly attend bUnlimited Boot campb and the Saturday morning group start-up/weigh in/education session. Additional fees may apply for anyone that CANNOT attend a Saturday session to begin the 10 Week Challenge.

Please join our event to keep updated with dates and venues of local In Home Health Talk during January, February and March along with other important challenge information.

 

Nut Free Bliss

B

Nut Free Bliss

1 cup (150g) dates, seeds removed
1 cup (150g) dried apricots
1 cup (100g) rolled oats
1 tablespoon (20g) tahini
2 teaspoons cocoa or cacao
1/4 cup coconut


Throw all ingredients into your blender, process until it all comes together, shape into balls, roll in coconut and enjoy!

Note:B Make sure you blend these for quite some time in the blender as it takes a while for the ingredience to come together.

These are an awesome wholefood treat. Very easy and full of fibre.

(30 Servings) 15grams
Carbs: 7.2 grams
Protein: .7 grams
Fats: .3 grams

 

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