Healthy living tips.

Happy Monday! Let’s make this a great week!

FitPsychology

Weight loss and overall wellness are not just about diet and exercise. Check out this article from POPSUGAR for several tips on living well and reaching those goals!

https://www.popsugar.com/fitness/Healthy-New-Year-Resolution-Tips-42870719?utm_source=fitness_newsletter&utm_medium=email&utm_campaign=fitness_newsletter_Mon_03272017&trk=article_image_1

Happy Monday! Here’s to a healthy week!!

cropped-fitpsylogo.png

 

View original post

Budget meals.

A previous post for Friday inspiration!!

FitPsychology

It is easy to be negative about weight loss and healthy living with all of the costly promotions out there for foods, weight loss products, supplements, etc. I frequently hear complaints of the cost of weight loss being too high. The good news is it simply does not have to be that way! 

Clean and healthy eating can absolutely be achieved on a budget! I lost all of my weight eating as cheaply as possible, and became very good at finding yummy ways to do just that! Just think of it, a perfectly healthy clean meal is a protein, carb, and veggie cooked in a healthy fat. Frozen chicken breasts, frozen veggies, pot of rice, olive oil, some spice… several meals for cheap!

Here are some of my previous posts on budget friendly meals, meal plans, and meal ideas to get you thinking of your meal plan for…

View original post 181 more words

Happier relationships.

FitPsychology

Our relationships have a large impact on our wellbeing. When you feel unhappy about something in a relationship, or are holding onto anger, it really only serves to make you feel worse. This will decrease your own personal wellbeing and make it more likely you will get off track and lose sight of personal goals.

Here are 5 simple, yet effective, tips from Mindful magazine for building happier relationships…

  1. Let go of old grudges.
  2. Really listen to what the other person says.
  3. Make the first interaction of the day a happy one.
  4. Remind yourself of the positives this person brings to your life.
  5. Don’t expect anyone to provide you with everything you need.

Holding onto grudges really does no good. If the relationship is unhealthy, choose to end it. If not, and you can find the positives, practice forgiveness and move on. Holding onto grudges is the same as holding onto…

View original post 100 more words

Stop the binge sooner…

More on binge eating…

FitPsychology

Yesterday I commented on binge-eating, and how to begin learning to prevent binge episodes. Here are some additional tips for learning to control binge-eating and ways to stop yourself during a binge.

After a binge: Rather than feeling guilty after a binge – because it is done, you cannot change it now – spend some time thinking about what just happened…

  • Think about what led up to the binge:
    • What happened today?
    • What were your thoughts prior and during the binge?
    • Was it mindless?
    • What were your feelings?
  • What was the outcome of the binge?
    • Thoughts/feelings after?
    • Did your emotions increase or decrease?
  • Did this help you reach your long-term goals?
  • Do you have regrets? The guilt and shame associated with a binge-eating episode only serve to further push you into a negative coping cycle, increasing the likelihood of bingeing again.

REMEMBER:purging (throwing up) after a binge is NEVER the…

View original post 286 more words

Binge Eating.

We are mid-week, a time when stress binge-eating can be a problem. Here is an older post with relevant tips…

FitPsychology

People who binge-eat, eat a large amount of food in a short period of time and feel shame and guilt afterwards.

Strategies to Avoid Binging:

  • Learn your triggers: Monitor thoughts, feelings, behaviors, situations surrounding eating. Keep a log and assess for patterns.
    • Emotions? Stress? Relationships? Work? Time/schedule?
  • Address your emotions/communicateyour wants and needs.
  • Follow a regular meal plan.
    • Eat every 2-3 hours, no matter what! DO NOT SKIP MEALS
    • Do not “bank” your calories by starving yourself all day and eating the majority of food in one sitting. This will not be effective toward weight loss, is hard on your body’s metabolism, and can lead to binge eating.
    • Carry a healthy snack on you at all times so you do not go too long without eating.
  • Create and work toward other goals. Successful lifestyle change, including weight loss and maintenance, is aided by…

View original post 289 more words