This week

[Diane Vives, Fit4Austin]

Hey everyone, 

Hope you are have a great week so far.   We are not going to be having the Fit Session.  But we are on for tomorrow.  We are meeting Pease Garden area of Zilker Park (Go in front entrance off of Barton Springs and go to first parking area that you come to as you follow the one-way into park.  We will do some interval runs on the NEW, Very soft grass of Zilker Park.  See you at 6:30am tomorrow.  

Also, check out Dustin's Nutrition tips below:  

8/30/09

Run Group, 

Great job this week!  I know some of you were not able to make it but I’m confident that you worked out on your own.  Keep up the good work and continue to give that 1% extra each workout.  

It’s six o’clock Friday night and I am waiting for my first table to arrive at Steiner Ranch.  I was running late so I did not get to make my protein shakes that I drink throughout my shift.  My last meal was 3:45 and I am starting to get hungry.  I have no healthy foods to turn to so what do I do?  I acted on my sudden cravings, which happened to be at that point a thick patty of Angus beef topped with cheddar cheese, a white sesame bun and served with potato fries.  After inhaling the burger in 30 seconds I still found my cravings for more to be uncontrollable.  I then purchased a chocolate flowerless cake which is so dense it’s more like a tort.  It’s baked in pomegranite liquor, topped with a raspberry champagne coolie.  Now I’m telling you this because I want to stress the point that it’s ok to have that “off menu” selection every now and then.  From my own personal experience, you will go crazy if you don’t live a little.  There is a difference however, between eating an unhealthy meal and emotional eating.  

Basic Education: 

Emotional Eating: (Venuto, 2009)

You eat mindlessly and impulsively, without thinking first.

You eat for reasons other than your physiological needs.

You hold beliefs about food that don’t advance you toward your goals.  

Other than necessity, we all eat food for other reasons.  We use food to connect socially, celebrate, to alleviate boredom, to fill voids, feel good, provide comfort, reward, or out of habit.  Eating for nonphysical reasons is perfectly fine but bingeing alone after a hard day at work is not an appropriate use of food.  Bingeing provides discomfort, blood glucose levels to sore, excess calories and plenty of other negative side effects.  How many of you have used eating or drinking to cope with stress or depression?  The solution to ending emotional eating begins with awareness.  Once you’re aware that you are eating food out of stress, discomfort, depression, etc.., you then can make the changes that will help you reach your goals of weight lose sooner.  

Guidelines: 

Physical Hunger: (Venuto, 2009)

Builds up gradually, eventually leading to hunger pains.

You can wait to have it.

 Usually three hours after the last meal or snack.

General desire for food.

After eating, the hunger goes away and you get a feeling of satisfaction.  

Emotional Hunger: 

Develops suddenly.

Seems to demand immediate satisfaction.

Can happen anytime

Usually a desire for a specific food

After eating, the hunger persists and you feel guilty for eating. 

Weekly Goal:

This week I want you to be aware of the types of hunger you experience throughout your day.  Ask yourself if your hunger is physically or emotionally related.  Try to avoid eating unhealthy foods during emotional times.  Grab your favorite fruits, veggies, or proteins instead of cookies or other unhealthy food fillers.  

Food Tip: (Smith, 2007)

Always have quick snacks ready and waiting.  Always keep a healthy snack at your desk or in your bag so that when your next emotional urge arises, you won’t head for the vending machine and load up on sugary snacks that are high in calories and low in nutritional value.  Healthy snacks include baby carrots, apples, and yogurt.    

Quick, Easy, and Tasty Recipe:

Crab Salad:  1 serving 

Diane Vives, MS, CSCS

Owner, Fit4Austin

President, Vives Training Systems, Austin, TX

www.vives-ctl.com

e:  d...@vives-ctl.com

p:  512-750-7428

*Member of the Under Armour TNP Performance Training Council

*2006-2009 Member of the Board of Directors, National Strength and Conditioning Assoc. 

"The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something." 
~Randy Pausch