Busy, Busy, Busy

So you might have guessed it……I was very BUSY on this Monday, 11/30/09!!!  Which is due to the long “holiday” weekend of course and all the stuff I had to catch up on from last week.  I am sure you all are feeling the same out there.

In light of my overeating over the past few days and also my lack of “exercise” (gym & running) as well I vowed to eating healthy and not miss the gym all week, until Friday that is when we are having my company’s Holiday Party and I will be indulging at that in moderation!!!

So to start out my healthy eating day I had a bowl of instant cinnamon high-fiber oatmeal with 1/2 a diced apple mixed in for breakfast.

Breakfast

Lunch was a little earlier than usual around 1pm as I was starving and still trying to get over my “cravings for sugar”.  I had a big bowl of Chicken Tortilla Crock Pot Soup with some tortia chips on top.

Lunch

Than just before leaving work I snacked on some baby carrots and a cup of no sugar added peach yogurt.

Snack1

Snack2

A “brisk” 2.5 mile run in the park followed work.  I finished in just over 30 minutes, which included a few minutes of walking before and after my run.  I am not sure how much longer I am going to be able to run at the park after work as the sun is starting to set earlier and earlier…..=(

After getting home, a little later than I would have liked, I whipped up some spaghetti and a small side salad for dinner.

Dinner1

Dinner2

I successfully AVOIDED all the “bags of goodies” that were left in my pantry/fridge and only munched on a few peanuts after dinner and a bit before bed time!  =)

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TIP OF THE DAY!!!

The Real Reasons We EAT TOO MUCH

They’re not what you think.  Here, the surprising modern-day triggers causing us all to chow down-and how to beat them.

We all know we’re supposed to eat healthy portions. So why is it that a rough day at the office or even just the smell of chocolate-chip cookies can cause us to throw our best intentions out the window?

We tapped the nation’s leading experts for the unexpected reasons why so many of us overdo it—so you can break the cycle and prevent an unwanted pile-on of pounds.

1. You’re not getting enough sleep
Missing out on your zzz’s not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead to weight gain. A lack of shut-eye harms your waistline because it affects two important hormones that control appetite and satiety—leptin and ghrelin—says Kristen L. Knutson, PhD, a research associate specializing in sleep and health at the University of Chicago’s Department of Medicine.

According to a study published in the Annals of Internal Medicine, people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that the body has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more rest. The result: Sleep-deprived study volunteers reported a 24 percent boost in appetite. Short sleep can also impair glucose metabolism and over time set the stage for type 2 diabetes, Knutson notes.

How to get control:
When we’re exhausted, we hunger for just about everything in sight, especially if it’s sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.

“If you’re feeling tired, you want carbs. But go for high-fiber carbs for long-lasting energy,” says Keri Gans, RD, a spokeswoman for the American Dietetic Association (ADA). “Fiber burns slower than simple sugars, and adding in some protein keeps you satisfied longer.”

At breakfast, have whole-wheat toast with egg whites or a high-fiber cereal with fruit and a yogurt. And for a food-free way to perk up during the day, take a 10-minute walk outside. You also can prevent uncontrollable cravings in the first place by prioritizing a good night’s sleep—get seven to nine hours a night in a slumber-friendly bedroom (one that’s as dark and quiet as possible and reserved for shut-eye and sex only).

A final tip: If you’re plagued by sleep problems, ask your doctor for a referral to a sleep specialist. Also, see Potential Side Effects of Sleeping Pills.

Tomorrow: You’re sabotaged by stress

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