The Pulse - April 2012

Volume 8.4

Goodbye Irrational Eating!

All of us are fully aware of how important nutrition is for our overall health and wellbeing. Our food choices can leave us sluggish, moody, and tired or energized, upbeat, and ready for anything life presents to us. So how can we minimize the sluggish times and maximize the energized times? Hold your irrational self at a distance!

How many of you have entered your day with the absolute best intentions to make healthy eating decisions all day only to have those plans sabotaged by an overwhelming thought for something sweet, salty, savory, and high in calories? The honest answer is all of us. Why do we do this? Our brain “tells” us to. We are pre-wired to respond to food. If we let ourselves get too hungry, that response will always be irrational. However, we can influence how we respond.

Think of your coming day. What does it look like? Most of us do this to some degree or another. But how many of us also take the same amount of time to determine where, what, and when we are going to eat? Going into the coming day without rehearsing this part of the plan is the most common reason why we as a society overeat. It is then the day to day repetition of this behavior that causes us to be sluggish, moody, and tired. Ultimately the patterning of this behavior can significantly impact the quality of our lives. Let’s do something about it!

Start by looking at your coming day. Determine its length from start to finish. Then examine it for the types of activities you will be involved in. Higher intensity activities such as walking, lifting, and climbing stairs require much more energy than more sedentary activities such as driving and desk work. Activity affects your caloric requirements so it is wise to acknowledge needing more or less energy ahead of time.

After you determine the length of your coming day and your activity level, you are ready to plan your next day nutrition. Keep it simple. Look at your day in 3-4 hour blocks and plan a food option for each one. If you do this, you will be able to lock up your irrational self for good!

BodyBasics has recently invested in an amazing tool that could be a wonderful asset to you as you seek to gain control of your health while keeping your irrational self at a distance. It can help you determine your caloric needs based on your personal activity levels and then guide you toward healthy, very rational, nutrition. Probably the best feature is the interactive report card it provides that offers you the opportunity to obtain real time feedback. You actually see what kind of grades your food choices are producing!

Click on the picture below to be guided through a thorough tour of this new tool offered by BodyBasics. Then, connect with one of our staff and ask for your complimentary 7 day access code to try this amazing meal planning tool yourself!

Exercise of the Month: Rib Grabs

Shoulder mobility is linked to spine mobility.  Definitely check out this video if you are experiencing pain in your shoulders, neck or back!

Recipe: Corn and Black Beans with Cilantro and Lime

This recipe is quick, refreshing and very nutritious.  In our house, we call them “bumble bees”.

Ingredients:

  • 1 can low sodium black beans
  • 1 pound corn frozen or fresh
  • 1 tablespoon of minced garlic
  • fresh cilantro to taste
  • squeeze of fresh lime juice

Directions: 

Warm up beans, corn and garlic.  Take them off of the heat and add cilantro and lime juice. Enjoy!

Nutrition Information: Vitabot’s analysis based on a one cup serving.

Client Spotlight

Nancy Miesen

Nancy came to BodyBasics as a boot-camp refugee; broken in body and spirit. The instructors yelled for her to run through the pain. Nancy was instead injured and left feeling defeated. Starting over with exercise took courage and we’re all thrilled that Nancy chose us. Since working out at BodyBasics, Nancy has gained strength, flexibility, stamina, and balance but most of all she has gained the confidence that she can do it! Nancy has lost something along the way too – weight! We support you Nancy in the pursuit of your goals and applaud you for your diligence and hard work. You are an absolute joy to work with and we look forward to helping you achieve your best, safely and in a nurturing environment.

Your BodyBasics
Team

Nick McKim, Maureen Raine, Amelia Olson, Mike Haas, Kristine and Chris Litten

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