Author Archives: Aiste

Why do I binge eat?

Binge eating disorder is characterized by compulsive overeating in which people consume huge amounts of food while feeling out of control and powerless to stop. After binging most people try to restrain themselves by going on an extreme diet or not eating anything at all. This can lead to a vicious closed circle and overwhelming stress. To solve a problem you first need to understand it and track down what’s causing it.

1. Stress This could happen to anyone. You might have been a healthy eater with no weight problems for a long time, but then there was a change in your life such as a new job, problems in a relationship, health problems in your family or anything else that might have made you feel worried, stressed out and anxious for long periods of time. Some people tend to deal with problems in their life by eating because food works well as a sedative. Once you get so full that it hurts, it makes you feel calm, sleepy and temporarily relaxed.

2. Lack of sleep Tiredness can often be mistaken for hunger. You get mixed signals from your brain, which is telling you that it’s tired and needs to reboot. Those signals are very similar to the ones we encounter when we have no energy because of hunger, that’s why you should never eat before going to bed. If you feel like you haven’t had enough sleep at night and start feeling tired in the afternoon, then there’s not much you can do, except for trying to take something that would give you an energy boost, like a sugar free energy drink. Sour fruit juices such as grapefruit, lemon or orange help as well, but they have to be squeezed straight from the fruit. Juices from a carton are nothing but sugar bombs.

3. Striving for perfection After binging once, it feels like you’ve already spoiled everything, so what’s your motivation to stop? You’ve already ruined all your hard work so why not just keep eating, right? There’s no half way to dieting. It’s the all or nothing mentality that doesn’t allow you to stop on time. I have to tell you, but I myself don’t eat that healthy from time to time. There are days when I just feel like eating whatever I can find and days when I overeat so much that it hurts and I still feel hungry. This is completely normal for any person because we are not robots and can’t eat like some fitness freaks all month long. My point is that there is no reason to feel like you’re a failure, everything is ruined and you’re just disgusting. Thinking in such a way will only lead to stress, which will make you eat a lot more in the end than if you would have just let it go and accepted it as a normal part of life. Also, the worst thing you can do is try to starve yourself the next day or go on some fancy name diet. When you quit eating in attempt to lose weight, you become a ticking time bomb, which will soon suck everything around into its black hole.

4. Boredom It’s raining outside, you’re alone at home with nobody to talk to and just yesterday your mom filled the fridge with all kinds of snacks and tasty treats. This is just one of the possible scenarios that may lead to eating out of boredom. If that sounds like something you would do, then you need to think of a plan B to go to instead. Do anything to get your mind off of food, like playing video games, read a book, go play with your kids, pull up videos on YouTube and do some exercises at home. In such situations the best option is always to go outside. Try bike riding, meeting up with somebody or just going on a long walk. Once you get out the door you will instantly feel relieved because snacking will no longer be on your mind.

How to make workouts fun

Last week I’ve received an e-mail from my building’s management saying that they’re closing down the building gym for an unknown period of time. I suspect it has something to do with broken water pipes. So then I thought oh well, at least I have the pool where I can work out instead and then two days later I get another e-mail saying that the pool has been closed as well for yearly full disinfecting. Even though the obvious ways of getting my daily workouts are closed down, there is always a way to still make it happen. Since I live in a building, which is 30 floors high, now I run/climb up and down the stairs for about half an hour, which makes up for a great cardio and leg workout.

If you feel like running outside or going to the gym often turns into a real drag, then you might consider adding some motivation to your daily regime. Making your workouts more fun will get you going out the door a lot more often.

– Listen to your favorite music. Get an mp3 player and fill it up with songs you love. Become energized by playing fast-paced songs during your main workout and switch to more mellow music at the end when you’re doing your stretching, relaxing and slowly getting out of the workout mode.

– Buy cool workout clothes. Get them in bright colors, tight, loose, whatever makes you feel and look good. Don’t be afraid to go overboard. Get the funkiest outfit you can think of, as long as it puts a smile on your face and makes you look forward to wear it. Graphic shirts with motivational quotes work great as well.

– Think of your own way to move. A workout doesn’t have to necessarily involve a gym. Anything that keeps you moving works just as great. Try going on long walks (maybe with your dog), running in a park or stadium, bike riding, swimming or playing tennis.

– Do house chores. If it’s raining or you just don’t feel like going outside, then clean your house, apartment. It takes up a lot of energy to clean even a one-bedroom apartment, especially if you have big dirty windows. Not only will you burn a lot of calories, but it will also make you feel good looking at your shiny clean home.

– Play games. If you like video games or would like to bring your family or friends together, get a motion controlled video game console like Wii or Xbox 360 Kinect. There is a variety of games you can purchase that are family orientated and would bring pleasure no matter if you’re 15 or 50 years old.

– Don’t keep track too much. Don’t try to count how many calories you’ve burned, how many sit-ups you did or how many days are left until you lose another pound. These thoughts would only make you frustrated and anxious. All you need to think of is what can you do today that’s fun or useful in more than one way and physically active at the same time.

Choosing the right workout shoes

Choosing the right fitting athletic shoes is essential in order to help your feet reach their full potential, making your workout less painful, less exhausting and sometimes giving you that extra push to make your exercise routine last longer. You can find a different shoe design  for almost every sport, but now I would like to point out what aspects are most important when choosing shoes if you are a regular person, who is into working out at home, at the gym, or just likes running. These are the things you need to pay attention to when picking your shoes:

 -Workout shoes are different from regular shoes because they have a lot more cushioning and support. Choose the shoe, which makes you feel like you’re walking barefoot on a soft mattress.

-Try them on with the same type of sock you wear when working out. Make sure there is about half an inch of free room for your toes, otherwise the shoes will feel too small once you start exercising.

-Lightweight is always the winner. Try holding each one and dismiss the ones that feel like a rock in your hand.

-Flexibility is a must. Hold one shoe between your hands and try to bend it. It should almost fully bend without too much effort.

-There should be a firm grip of the shoe to your heel. Your heel should not slip as you walk or run.

-Walk around the store wearing both shoes to make sure they feel comfy.

 -If you’re down to two pairs and can’t make up your mind, put on one shoe from each pair and jump around on one leg to see which one has better support.

-Even though lightweight is great, many companies, which are trying to make their shoes look really modern, make the material very thin and wobbly. Your foot should feel like it’s glued inside your shoe and not move too much on its own.

-Don’t buy really high platform shoes like shape-ups. They are only meant for walking and might make you twist your ankle while running, jumping or weight lifting.

Egg yolks are good for you

It has been a myth for quite a while, that egg yolks have nothing but negative impact on your health and should be discarded by all the health freaks.

Believe it not, but the yolk contains more than two thirds of the egg’s nutrition. Even protein found in the whites is pretty useless without the yolk’s amino acids balancing out the nutrients to make them more recognizable by our digestive system.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain all of the fat-soluble vitamins A, D, E, and K in the egg.

Egg yolks are full of cholesterol. You need this cholesterol as it is the building block of hormones and helps repair damaged cells in the body. Cholesterol itself does not cause heart disease. In fact, while LDL, a major carrier of cholesterol in the blood, does have a role in heart disease, it is when poor metabolism, deficient diets, and toxins destroy the LDL particle that heart disease develops.

A study at the University of Alberta, home to one of the world’s leading food-science programs, discovered that cooked whole eggs, yolk and all, are equal to apples in their antioxidant potency, and these robust antioxidant properties may actually help ward off heart disease and cancer.

Additionally, eating only egg whites can cause a biotin deficiency, biotin is the vitamin that gives us strong nails and beautiful hair.

For the future, if you ever wonder if some food is good or bad for you, there is this simple rule to follow. If the widely-used food product comes 100% from nature and wasn’t modified by the human hand in any way, then all it can bring you is good health.