Posts Tagged With: walking

Fitness Friday week 6 – Mindful Eating!

Lets recap the last 5 weeks of our Fitness Friday’s.

In week 1 I introduced the long forgotten, calorie burning, toosh tightening and heart pumping friend called the stairs. We partnered this with portion control and the beauty in being conscious of how much and what you’re actually eating.

Week 2 brought a game of Pick-Up-Sticks in which we labeled popsicle sticks with different workouts that are placed in a jar. This little set up encourages you to pull one out and get on it! The nutrition thought of that week was to keep your food as close to its original state as possible!

The dirty secret of Aspartame was revealed in Week 3 along with its side effects and my challenge to avoid it for 7 days. Hopefully you felt better! During those 7 days I reminded us of the cheap and easy workout of walking. Go for a long walk or simply park farther from the front door, but get your feet moving!

After attacking the Aspartame challenge, we set out to limit all sugars in Week 4. It’s amazing how sweet whole foods can be when the processed junk is eliminated from our taste buds. For the physical challenge, I linked you to a convenient workout link from Self.com

Week 5 brought attention to something we all have, posture! I truly hope most of you gave a valid try to at least be more aware of how you stand, sit and sleep… it makes a difference! This post was also about food prep, the simple task that makes eating healthy so much easier.

This week I want to discuss hunger. We think we know what it is, where it comes from and how to cure it…. but let’s look into it a bit deeper.

Webster dictionary says hunger is a feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat.

What does hunger feel like? For most of us, you have experienced at least one or all of these symptoms; Fatigue, hunger pangs, nausea, irritability (aka “hangry”), headache, emptiness and difficulty concentrating.

What causes hunger? The obvious answer is lack of food. The deeper answer might get you thinking before you take your next bite. All of our senses can trigger an idea of hunger, some examples:

Sight – “I wasn’t hungry until I saw that crepe!”

Smell – “I know we just ate lunch but that Cinnabon smells so good!”

Sound – “Is that popcorn I hear popping? Scrumptious!”

Taste – “Didn’t think I could eat anymore until I tasted the coconut cream pie!”

Touch – “It’s so hot out, ice cream would be so cold and yummy right now!”

Even if we’re not in need of more nutrients, the above examples show how we can deceive ourselves into believing so.

Our brain is also a powerful helper in convincing us that we need food, if it be a memory, association, the simple thought of a food or most common… emotions.

To sum up an awesome book I read called Mindful Eating, there are 5 types of hunger. If we can distinguish between them, our relationship with food will become healthy and more clear.

Here are the types of hunger we have all experienced:

Mouth hunger – maybe you call it a sweet tooth or craving, no matter what you title it, this doesn’t mean you’re hungry.

Stomach hunger – notice if you’re stomach is full or not after each bite.

Heart hunger – are you eating from sadness, memories or emotions?

Mind hunger – you KNOW if what you’re about to eat is from hunger or desire, so ask your head, “should I eat this?”

Cellular hunger – to be aware of what the food is doing to your body on a cellular level. The way a brightly colored fresh salad might feel compared to a tan bun with a brown hamburger inside. What it takes to filter a sugary drink compared to the hydration you get from pure water.

Now since you know the different ways our body can be triggered into thinking (or truly being) hungry, here are 3 questions to ask yourself at 3 different times. You’ll ask the following before you take your first bite, again in the middle of your meal and once more at the end.

1. What type of hunger do I have? (Review the 5 types and find the one matching yours. This will better help decide a healthy decision.)

Fun fact: my husband and I will openly say, “I’ve got mouth hunger!” This occurs most often during a Netflix night or a road trip.

2. Will eating help meet my hunger? (Am I full or just continuing to eat for social, emotional or boredom reasons?)

3. What type of food, if any, would best satisfy my hunger? (Is another bite worth it and if so, is this specific bite of food what I need?)

So there you have it friends. Quite a bit of food for thought (pun intended). If this topic intrigues you farther than my blog, please take a look at the book. It’s an easy read that introduces a fresh way of connecting to what fuels your body.The physical challenge for this week is basic but brilliant! Add a set of reps of anything to your daily routine. Make things that don’t usually belong a new part of your habits. Examples:

-10 squats every time you go to the bathroom.

-20 pushups when you get out of bed and 20 more before you go to bed.

-50 jumping jacks before you turn on the TV and 50 more when it goes off.

-Stand on your toes while doing the dishes or brushing your teeth.

-Hold a plank while you’re scanning Facebook.

-Throw in some crunches before every shower.

Those are just a few examples but feel free to fill in your own numbers and actions. You’d be surprised how you’ll feel at the end of the day!

Categories: Edibles!, Fitness, Fitness Friday’s!, Uncategorized | Tags: , , , , , , | 1 Comment

Fitness Friday #3 – Dirty Sugar Free

This week starts with a confession. My name is Erika, and I love gum. I have chewed this tasty delight as long as I can remember. I can especially recall an increase in my gum chewing once I started on the “health kick” 10 years ago. If I thought I was hungry when it wasn’t time to eat, after each meal instead of dessert, long car rides where snacking is too easy, at the movie theater where treats are too tempting, at the gym, on a run… the list goes on. Why is this a confession and not a suggestion?

Let’s investigate.

Gum gets it addictive sweet flavor from one of two things, sugar or artificial sweetener. So if you choose the “real” sugar brand like Chiclets or Double Bubble, not only are you asking for cavities (my mom used to work in the dental field, can you tell?) but calories! The average piece of bubble gum has 20 calories, 5 carbs and all 5 of those carbs comes from 5 grams of sugar. Not a horrible choice if you’re used to inhaling a few cookies after lunch, however if you generally stay away from dessert and choose to have a few (or dozen) pieces of gum a day, you’re looking at consuming an extra meal without even swallowing a piece of food! Yikes!

If you choose the ever so popular “sugar free gum” which is 99% of the options you see at gas stations, you’re looking at ingesting a pretty powerful ingredient known to have side effects that most Americans complain about. I properly introduce you to Phenylalanine, the chemical making up 50% of Aspartame which we’ve all heard about.

Check this out…

If you google top side effects from Aspartame and then search for the most common symptoms Americans report, they’re almost identical!

-Headaches/Migraines

-Fatigue

-Inflammation

-Abdominal discomfort

-Insomnia

-Depression

-Anxiety

-Weight gain

Did you see the last one? Weight gain! I suppose that’s one reason I chose this for our topic besides the general (frightening) health risks included. How can a Diet Coke or piece of gum prevent wight loss? Of course, it takes more than a drink to pack on the pounds, but consistent intake of this chemical seems to be proven to mess with more than just our taste buds.

My challenge for is this week is to avoid anything with Aspartame, Phenylalanine, Equal or NutraSweet… None. Zilch. Nada! This will be hard for me since I thoroughly enjoy my gum, but I’m curious to see if I can feel a difference in a quick 7 days.

Some of you little researchers out there (myself included) might be asking, what about Splenda, Stevia, Xylitol and all the others? Challenge accepted! Next week I’ll have further info and my personal opinion. This would be another hard one for me since I consume flavored protein shakes daily and we know powdered vegetables don’t taste like chocolate without some additional sweet lovin’.

Physical challenge! We’ve hit the stairs and picked up sticks, this week we’re bringing it back to the basics, walking! When you park at the store, don’t do laps looking for the closest spot, park far away and embrace the extra calorie burnage! Shoots, if you’re really feeling it, pick up the pace and speed walk! See if you can get your heart rate up before reaching the entrance. Have a friend that lives nearby? Walk to meet in the middle and enjoy a conversation that doesn’t include a “like” button or emojis. If you don’t live close enough, meet at a coffee shop then stroll from there, no excuses.

This weeks homework:

1. Take an update photo. Are you excited about this or dreading it!?

2. Keep reading the labels before opening the box!

3. Walk. Then walk some more and then a little more!

Wrapping up our lifestyle changes so far:

1. Use the stairs every chance you get!

2. Stick to the single serving amount or less.

3. Play with pop-cycle sticks and actually use them!

4. Consume products that are closest to their original state!

5. Avoid artificial sweeteners found in most sugar free products.

6. Walk as much as you can at every opportunity!

Categories: Edibles!, Fitness Friday’s!, Uncategorized | Tags: , , , , , , | 3 Comments

Foot, wheels, trams and boats, lets take a look at Amsterdam!

I’m so thankful for all of my travels to The Netherlands and the years of personal accommodations from dear friends that I’ve met abroad. This round, we get the keys to our friends empty apartment to come and go as we please! I would say “priceless”, but if you’ve ever done research, its definitely not priceless to stay the night in this popular city. So, a very big thank you to sweet Ioni for her open door and gracious hospitality.

Now, let me show you the magnetic energy that keeps me returning to the wonder world of Amsterdam!

Care for a stroll? So does most of the other people here! If you’re not feeling up for a walk, there’s also plenty of options with wheels to get you around.

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Need to pick up the pace? Add a motor to the wheels! For those who don’t want to be in the drivers seat, you can always hop on a tram for only 2.80€ one way. (It’s the blue and white train looking object in a few of the shots below).

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Yep, it’s for real.

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For a guided excursion there’s a walking tour, or a comfy seat in the brightly covered busses with a knowledgable person behind a microphone. Love water? You can always coast throughout the canals of the city with a friendly captain explaining the sights that surround you.

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Now since we’ve covered some options of how you might get around, lets take a look at what you may see as you explore the daytime streets of Amsterdam.

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The “Hot Yoga Studio” made me giggle simply because I grew up in North America in which “40 degrees” is nearly freezing.

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This sign stopped us in our tracks with a bit of confusion. What is it? A preventive new design that allows authorities to track thieves by a synthetic DNA code.

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This is a lost and found station. If you find an item on the street or in a nearby cafe, you simply clip it up here with hopes that the rightful owner will come collect it. It also seems to be used as an easy way to advertise personal business or upcoming events. Today, I donated a sticker from the talented band Heritage. Side note, it was gone when I returned from a 30 minute walk… I’m thinking it was this happy fella who claimed to be lost and found!

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Handstand shot!

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Here are some creative pictures taken in this unique city using effects from my camera.

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The next post will include but not be limited to food, friends and a smidge of the the nightlife!

Categories: Art, Uncategorized | Tags: , , , , , , , , , , | 2 Comments

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