Quickie

Just shooting a quick note here today.  All is well.  Opera Moderne's production of "Turn of the Screw" is of to a great start!

I've been eating clean all week!!!  Yay!

I gave up diet soda this week...boy this is hard...talk about craving...I'm so addicted!  But haven't touched a one since Sunday.

Went to the gym today and did my HIIT training on the treadmill.  NICE to be back!

All in all a good day  :)

Food Addiction or Overtired

Do you fight the good fight, but sometimes it just seems impossible?   Are you overtired, over stressed, over... it?  Yeah, me too.  It's hard to stick to our diet and exercise regiments day in and day out, especially when daily life gets in the way.  There are several culprits that could be sabotaging your saintly expedition to a healthy and happy bod.

Thanks to women's fitness, we will look at some of the reasons...let's start with the Top 10:

For some women overeating means bingeing and for others it means consuming more or other than planned. Most of us are overeating for a hundred different reasons. We are eating due to stress, irritation and frustration. It may be worry or overwork. We eat because our stomach feels ‘blah’. We are eating out of habit and with no real direction or thoughts about what we are doing with our face in the fridge.

Let's try to identify, the ten "triggers" for overeating and then try to overcome them:

1.  Boredom- You eat when you're bored or do not have anything interesting to do or look forward to. TV is a favorite pass time especially when you are alone at home and bored. When food commercials are running 200 images per hour into our cerebral cortex it is difficult not to be draw towards the refrigerator. If food commercials are a trigger, watch nature shows or commercial-free TV.

Beat it by: If you are just grabbing anything out of the refrigerator, make something healthy like cut veggies and leave them in the fridge.

2.  Feeling Deprived- You feel deprived of the foods which you enjoy and this leaves you craving for them even more. Media's attitudes towards emphasizing thinness as ideal has lead to restrictive dieting and avoidance of whole groups of foods. Unfortunately, because the foods being avoided are abundantly available, and food visibility and availability are powerful eating stimuli, the restricter often breaks her "plan" and eats a forbidden food. Once this happens, overwhelming guilt followed by feelings of low self esteem motivate the individual to go on over consuming the avoided food in an attempt to numb these negative feelings.

Beat it by: Focusing on balancing the calorie input to calorie output. Model healthy eating and exercise habits. Do this as a genuine concern for your own well-being. Eating high fat foods in moderation will do no harm.

3.  Feeling Disgust or Hatred with Your Body- Check if your focus is on the things which you feel are wrong with your body. One of the reason women are unable to over come eating triggers is the inability to accept the body in spite of the bombardment on our souls of absurd body ideals.


Beat it by: seeking professional advice from a dietician or psychologist who will help you overcome the feeling of disgust and hatred. Map out a recovery plan in close consultation and then try to stick with it to develop a positive self-image. Define your own personal values – those that are right for your individual authentic self. Each of you must discover who you are inside, what your innate talents and gifts are and then find the joy and strength to nurture those gifts to their fullest – regardless of anyone else’s opinions.

4.  Glucose intolerance- This is a physiological trigger. In a healthy body, carbohydrates are converted to glucose and a blood glucose level of ~60-120mg/dl is maintained without thought to the dietary consumption of carbohydrate. In the glucose intolerant population, carbohydrates are readily converted to glucose and the pancreas responds to this shift in blood sugar by secreting an excessive amount of the hormone, insulin. Insulin’s job is to remove the glucose from the blood stream and help it to enter the body cells. If done properly, the blood glucose level returns to the normal range regardless of the amount of carbohydrate consumed. If this system is not working correctly, a quick rise in blood glucose followed by an over production of insulin occurs. The excessive insulin is not recognized by the body cells so is unable to remove the glucose from the blood stream. The result is an increase in blood insulin levels, which has an appetite stimulating effect. The person is driven to eat and if simple carbohydrates are chosen, the cycle continues.

Beat it by: Spreading the calories out by eating a small amount frequently can help maintain a normal blood gluclose level. This means every ~3 hours. A recommendation is to be slightly hungry before the next eating event. If famished, then the interval between eating events is probably too long or too little was eaten at the last eating event. If one approaches the next eating event full then too much was consumed at the last eating event. The macronutrients, protein and fat, in combination with carbohydrate have the potential to delay the rise in blood glucose. Protein is preferred as fat interferes with the effectiveness of insulin. Complex carbohydrates leave the stomach more slowly than simple carbohydrate and therefore can also help in blood glucose regulation. Complex carbohydrates contain fiber. Soluble fiber is especially beneficial for this condition. If blood glucose levels do not rise rapidly, there is less likelihood of excessive insulin secretion and less appetite stimulation. It’s important to increase water consumption along with an increase in protein or fiber. Water carries nutrients and oxygen to cells and removes waste. Eating a high fiber diet requires extra water to process the additional roughage and to prevent constipation.
5.  Habits- Your daily habits are not as healthy as they may be and you may not even be aware of some of them. Often, excessive eating, lack of physical activity and stress tips the scales of our otherwise balanced lifestyles. Many women have found that overeating tends to occur in specific places and times, such as in the evening when you're at home and watching television.
Beat it by: Turning off the TV off and engaging in a hobby that keeps your mind and hands busy. Another solution to stress-related overeating is to address the sources of stress. Acknowledge and address feelings of depression, anger or anxiety. Do whatever you can to reduce feelings of stress, like writing a journal, talking with a friend, or exercise.

6.  Lack of Energy and Feeling Tired- You are putting up with so much in your life that this is constantly draining your energy, leaving you feeling tired. "When your energy level is low, you may look for food to pick you up," says Robert E. Thayer, Ph.D., professor of psychology at California State University at Long Beach. Unfortunately, most women reach for calorie-laden treats instead of an apple or banana.

Beat it by: Identifying your low-energy times of day and substitute them with other activities for eating. Take a 10-minute walk or a water-cooler chat break. There are healthier ways of nurturing yourself, such as getting plenty of rest and relaxation, reading a good book, or taking a quiet walk.

7.  Needing Love and Comfort- You turn to food when you're really needing love and comfort. With the pressure of work both at office as well, at home women tend to be burned out. All this is acceptable if supported with constant appreciation and love. Lack of appreciation, discouraging remarks leave women sad and lonely, who tend to turn towards food to find consolation.

Beat it by: Taking out some time for yourself and relaxing. Pamper yourself by going out for a facial, manicure or pedicure. Take out the children to a nearby park where you can walk and relax along with the kids.

8.  Feeling Overwhelmed- You have got so much that you feel you must do that you find it difficult to take the first step. Pressure of work and deadlines leaves many discouraged, who finally drop-out without giving a try. Take the first step, then the second and third and move on...

Beat it by: Do what can be done. Trust me, you will be amazed with your own capacity of performance. Reinforce the feeling of achievements in you instead of submitting to the pressure. Emotional eating is sometimes considered well within the range of normal behavior. However, problems arise when emotional eating becomes excessive and interferes with lifestyle quality and good health. If you feel emotional eating is a problem, it may be wise to work with a counselor trained in eating disorders.

9.  Feeling Upset and Hurt- You turn to food when someone says or does something that feels upsetting or hurtful to you. Anxieties and emotions can also trigger the desire to eat. Some women eat because they are sad or stressed out or even to celebrate when they are happy.

Beat it by: Going out in the open air and walk, The mini-blast of oxygen will vanquish tiredness and mental exhaustion. Leave your worries behind and be in the moment. Look at the birds. Be thankful. Let go, breathe deeply and relax. You may discover God has always been with you!
 
10.  Lack of Willpower- Your attitude is shaped by your thoughts, feelings, and actions. It's really easy to feel good when the going is good. The key to vibrant energy and a powerful attitude is to MAKE yourself feel good, ESPECIALLY when the going's tough, and you don't feel good, or you don't want to feel good. Willpower is one of the tools you need to employ in order resist the powerful cravings associated with food. The cravings will attempt to control you. It is your willpower, determination and self-discipline that you will use to fight back.

Beat it by: developing a strong will-power. Every women has the capacity to build up or strengthen her willpower by exercising it in times of need. Lifting weights develops muscles, and exercising willpower makes it stronger. Add self-discipline in your life to become more aware of how you use your willpower in the course of all your daily activities.

Another possibility could be a Food Addiction:  Look at this great article from WebMD about Mental Health and Food Addiction.


You can also consider low level of serotonin, especially if you're craving carbs:  Another article from WebMD discusses Carbohydrate Cravings and Depression.


AND NOW FOR A BONUS!!!  Here's a final article from WebMD, Your Guide to Never Feeling Tired Again!

Toxic Holidays

I think I basically poisoned myself this past Holiday weekend.  It all started with an "innocent" Easter Brunch that turned into a wine and pasta-fest later.  This past week, I've been detoxing and getting rid of the toxins in my body, and what do I do this weekend?  I sabotage the whole enchilada.  Starting with a mimosa on Easter morning and ending with way too much wine and Alfredo pasta in the end.  I was sick all night with fever and achiness.  My body just can not consume alcohol and straight up carbs anymore.  I suffer every time.  But instead of saying no, I think of food as some type of reward system.  My addiction is terrible.  I LOVE junk food, breads, cereals, and anything fried.  I also love yummy grilled veggies, salads and all kinds of grilled and roasted meats.  So WHY do I think one is more rewarding than the other?  I enjoy them equally...don't I?  The one exception is that while on keeps me satisfied and functioning throughout the day, the other turns me into a whiny mess.  Guess which is which...that's right...the yummy grilled proteins and veggies are what my body hums and purrs on whilst the carb/sugar loaded diet makes me go on a insulin roller coaster ride with a side of flu-like symptoms.  So uncool!

Now back to eating clean and to seeing if I can't get my body to forgive my abuse.

Below is an article I'm reposting from LighterLiving.com...

Gluten - the most common Protein may be secretly poisoning you

Do you suffer from symptoms of abdominal pain, stomach aches, difficulty losing weight or excessive weight loss, bloating, gas, diarrhea, fatigue, bone or joint pain, skin rashes, mouth ulcers, migraines, difficulty concentrating or irritability?

You may have Celiac Disease (CD) or Non-Celiac Gluten Sensitivity (NCGS) which leads to malabsorbtion of the nutrients you need to live a symptom free, vibrant life. To find out if a gluten free diet is for you, take our Gluten Intolerence Quiz.

Gluten sensitivity has also been associated with infertility, miscarriage, autoimmune thyroid disease, dermatitis, depression, immune system disorders, developmental brain problems in infants and children, Attention Deficit Disorder (ADD) and autism. These conditions are often treated with medications, when a simple change in diet could really help.

Gluten is composed of two protein groups; gliadins which give dough its flow characteristics and glutenins, which provide elastic consistency. It is found in the grains of wheat, barley, rye and oats has been hybridized and cultivated to be disease resistant, refined with chemicals and exists in thousands of processed foods. Gluten is also found in every day products such as stamp and envelope adhesive, many different medicines and vitamins.

Even though the consumption of oats has recently proven to be safe you should try to purchase your oats from companies that only process the oat grain because often farmers grow their oats and wheat in the same field making the possible cross contamination of the two grains virtually impossible. For more information please read our solution article.


Because the gluten protein is a very large, complex food molecule it is very hard to digest. In a gluten sensitive person, it actually attacks the intestinal lining with a thick mucous, flattening the microvilli that help with absorption, creating inflammation and tearing microscopic holes in the small intestine causing Leaky Gut Syndrome. This allows bacteria and toxins to leak into your blood stream setting causing your immune system to overreact leading to the symptoms mentioned above.

It is speculated that 50% of the average Western diet includes wheat based bread, cereals, pastries and pasta, making millions of people with undiagnosed gluten sensitivity inexplicably ill.

While gluten antibodies can damage the bowels, they also cause problems in the nervous system. Dr. M Hadjivassiliou of the UK, a neurologist at the Royal Hallamshire Hospital in Sheffield tested patients who had "neurological dysfunction" with no obvious cause for gluten sensitivity. He found that more than half tested positive for Celiac Disease and 1/3 of those tested positive never had the typical gut symptoms. In those cases, gluten damaged the cerebellum and the peripheral nervous system.

Worldwide nearly 1 in 200 people have the most severe form of gluten sensitivity known as Celiac Disease (CD) though it is estimated that more than 90% are undiagnosed! If you have Celiac Disease it is permanent and can not be treated with medications. Diet is the only treatment and it has been reported that as little as 0.1 grams of ingested gluten can trigger irritating yet tolerable symptoms. People who have CD or NCGS also have a very high incidence of lactose intolerance.

Up to 1 in 7 people have lesser forms of gluten sensitivity (NCGS) and their symptoms can disappear or improve on a 30-90 day gluten free diet. Once the gut has healed from the effects of gluten and your total toxic load is eliminated by internal cleansing, you may slowly reintroduce gluten, using the food log provided in solutions.

Non-Celiac Gluten Sensitivity and Celiac Disease can be genetically inherited.

GLUTEN AND WEIGHT GAIN

Gluten is insulinogenic, meaning it stimulates insulin release, and thereby promotes weight gain and inflammation by abnormal blood sugar control. It has been found that diabetes and Celiac D`isease often go hand in hand and that hundreds of thousands of people with Insulin Resistance Syndrome also have gluten sensitivity.

FEEDING YOUR BRAIN? CRAVING BREAD AND BAKED GOODS?

Is this you? Do you crave bread or baked goods? Once you start eating them you can't stop? Gluten has an effect on the opioid receptors in your brain, which control pain and pleasure. Carbohydrate addiction can be a symptom of NCGS.

When gluten is broken down it produces opiate like compounds which bind to the opioid receptors in the brain. Initially they make you feel good and satisfied, but over time it can create havoc with your health. These compounds are so strong that when exposed to strong digestive enzymens in the lab, they did not break down! Sometimes when people remove gluten from their diets, they actually have withdrawal symptoms from the removal of the opioids. They have greater cravings, just like drug withdrawal and you will need encouragement to hold the course.

Exposure of these opiod proteins from food, has shown to be a neurotoxin and destroys brain cells especially in infants and young children. Ongoing research suggests that these proteins also lead to autism, developmental brain and behavior problems. Preliminary data states that the dazed, unfocused look of the autistic child may be due to the opioid effect of gluten and can resemble a look similar to a person who is high on drugs. These opioid proteins can be tested for in urine and are called polypeptides. *PLEASE CHECK WITH YOUR DOCTOR BEFORE PUTTING YOUR CHILD ON A GLUTEN FREE DIET.

AUTOIMMUNE CONDITIONS

The Digestive Diseases and Science Journal NOTED that people with CD and NCGS have a high rate of autoimmune conditions such as lupus, rheumatoid arthritis, Type I diabetes, liver disease, Sjogren's syndrome and thyroid problems.

A study from Italy showed that the longer gluten sensitive people eat gluten, the more likely they are to develop autoimmune diseases. Various antibodies (i.e. thyroid antibodies) that indicate autoimmune disease can actually disappear after 3-6 months of a gluten-free diet. That is a small price to pay for health.

DERMATITIS HERPETIFORMIS

Caused by allergic reactions to gluten, Dermatitis Herpetiformia was first described in 1884 by dermatologist, Louis Duhring, at the University of Pennsylvania. This type of dermatitis is extremely painful and I have heard people describe the pain as thousands of red ants stinging while sand is being rubbed into the skin at the same time. The typical features are small grouped incredibly itchy blisters, often on red plaques, on the back of the elbows, forearms, buttocks and front of the knees. Other less common sites may be the face, scalp and trunk.

CANCER

A long known fact is that Celiac Disease and Hodgkin's Lymphoma are connected. In the 1960's a study reported 100-fold increase of this cancer in people who have issues with gluten.

From 1982-2005 1,968 people with CD were followed by a team of researchers. This study found that increased risk of developing cancer (such as small bowel adenocarcinoma) directly corresponds with the age of diagnosis of CD. In this group, the longer a person ate gluten the greater the risk of developing cancer. With 90% of people with CD or gluten sensitivity undiagnosed, the uncovering of this sensitivity can have an impact on the rising rate of lymphatic cancer.

OSTEOPOROSIS

A study reported in the Archives of Internal Medicine investigated the link between CD and osteoporosis. Researchers at Washington University School of Medicine recruited 840 subjects, 260 of the subjects had been diagnosed with osteoporosis. Blood tests and other diagnostic tools revealed that CD was much more common among subjects with osteoporosis and those with the most severe cases of CD tended to have the most severe cases of osteoporosis.

Lead researcher, Dr. William Stenson, stated that he and his colleagues believe that the gluten in the diet caused malabsorption and the inability to absorb normal amounts of calcium and vitamin D leading to osteoporosis. When these women were put on a gluten free diet it lead to intestinal healing, better absorption of calcium and vitamin D and a reversal of bone loss!

MISCARRIAGE AND INFERTILITY

Reported in the British journal The Lancet, Dr. Antonio Gasbarrini of Gemelli Hospital, Catholic University, in Rome, studied 44 patients who had a history of spontaneous abortion, 39 patients who had fetuses with intrauterine growth retardation and 50 normal controls. For each group the researchers measured markers for gluten sensitivity and CD.

According to Dr. Antonio Gasbarrini, the patients with recurrent spontaneous abortion and those with intrauterine fetal growth retardation had a significantly higher frequency of markers of CD and NVGS than the controls.

A UK study from the Centre for Pregnancy Nutrition, Section of Reproductive Medicine at University of Sheffield found that CD can be a cause of unexplained infertility in women. Studies suggest that dietary treatment of these women with a gluten free diet may result in successful conception.

SHORT STATURE

Short stature or being significantly under the average height is often a repercussion of childhood celiac disease which prevents nutrient absorption during the years when nutrition is critical to a child's normal growth and development. Children who are diagnosed and treated before their growth stops may have a catch-up period.

In summary, you do not have to be gluten sensitive or have Celiac Disease to go on a gluten free diet. Hundreds of patients benefit from trying this diet for one month or more.

If you suspect that you may have Celiac Disease or Non-Celiac Gluten Sensitivity, complete the Gluten Intolerence Quiz for your risk index.

Today's Food Log:

8am - 2 hard boiled eggs w/salt
1pm - Chicken Salad w/real mayo, dill pickle on a bed of lettuce
4pm - Kettle Cooked Peanuts w/sea salt & cracked black pepper

Weight: 147.5 (up 3 lbs. since last weigh in).