Posts Tagged ‘stress’

7 Ways To Curb Your Appetite

Posted: November 17, 2011 by williampower in Behavior Modification, Nutrition
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1. Keep a balanced blood sugar. Best ways to do this is to eat breakfast everyday, eat smaller meals throughout the day and avoid simple and refined carbohydrates.

2. Avoid artificial sweeteners. These products are made to circumvent sugar in the diet by giving food a sweet taste without causing insulin spikes. However, ironically, these products can be up to 60x sweeter than sugar which can activate the appetite centers of the brain coercing you to crave even more food and more sugar. It also expedites the absorption of alcohol into the bloodstream when alcohol is consumed with beverages with artificial sweeteners in them.

3. Avoid emotional eating; sublimate your stress in a positive manner. Stress has been linked for years to obesity starting with the tendency of many to eat when emotionally frazzled or damaged. Consider exercise as a stress reliever, it will relieve your stress by causing your body to release “feel good” endorphin hormones as well as benefitting you in several other ways.

4. Outsmart yourself. You know yourself better than anyone; therefore, you are the best candidate to put yourself in a position to be successful. Identify your environmental triggers that cause your to eat poorly and either eradicate them or avoid them. For example, if you and your friends are going out to eat and you know how you get when you are hungry, eat before you go out. You don’t have to eat a whole meal, but a snack would help greatly to control that appetite. It’s a lot easier to make healthier decisions with food when you aren’t starving.

5. Use Will Power ☺ Make it a habit to say no to things that hurt your progression. Over time this will become easier and easier.

6. Move your ass. As mentioned earlier, exercise helps to defer obese tendencies. It also improves the way the body uses sugar, handles stress, and makes choices.

7. Get your 6-8 every night. Science has already shown evidence that less sleep increases the likelihood of weight gain and increases the amount of cravings you will have throughout the day.

Ref: IDEA F.J.

10 Quick Tips on How to Improve Optimal Health and Performance

Posted: September 21, 2011 by williampower in Behavior Modification, Exercise, Myth Busting, Nutrition
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1. Get at least 6 to 8 hours of sleep a night (or as close to it as you can for those 24-7 grinders like myself).

2. Learn how to incorporate deeper breaths into your breathing pattern to increase wellness and relieve some stress symptoms.

3. Incorporate “me time” into your life. No matter how busy or hectic your life may become, “me time” helps you refocus, reenergize and often recommit to any waning enthusiasms that are unfulfilled.

4. Get massages twice a month. Although considered a luxury, for some it’s becoming a necessity. Massages can relieve stress and tension carried in the body allowing you to move freer, think clearer and be more relaxed in times of stress.

5. Stretch daily. Stretching daily can help alleviate stress as well, both mentally and physically. It also can reduce, eliminate or prevent little aches and pains that normally limit your movement whether consciously on unconsciously. If it becomes less taxing to move you will more likely do more of it, keeping you more in tuned with a healthier lifestyle as opposed to a sedentary lifestyle.

6. Cold baths and showers can make a world of difference in terms of relaxed muscle tissue and rejuvenation from any type of overuse. They have also been show to increase circulation, increase fertility (in men), and increase immunity and energy.

7. Drink water, at least half your body weight in ounces every day.

8. Avoid high fructose corn syrup wherever possible.

9. Eat small frequent meals every 3 to 4 hours.

10. Incorporate foundational exercises into your exercise regimen. Don’t just work out the muscles you want everyone to see and envy, work out the muscles that do the little things that support your body’s movement (lower back, rear delts, forearms, calf muscles, neck, etc.)