Overhaul Your Worst Eating Habits

Why feel guilty every time to eat?
Eating wrong can be a serious habit. For so many people eating can be very confusion, scary and self destructive. Here are a few tips you can do to help you eat better and provide more energy.

1.Bad Habit: Missing meals
Letting yourself get too hungry is one of the worst things you can do if you're trying to lose weight. So many people will make a cup of coffee, but skip breakfast. So many parents will make breakfast for their kids, but won’t make enough for them self. Finally, when you finally do eat, you're likely to throw down too much food. It's very difficult to make good meal choices when you are starving.

What to do:
Don’t Miss Breakfast!!! Make enough for your child and your self. Use the time to start your child’s day off right with some quality time with you. Make sure you then refuel every four to five hours. If you have a busy work schedule and rarely stop once your day begins, plan your meals for the day like an appointment. Set you alarm clock on your computer to remind you to eat. You can even eat simple meals like microwaveable healthy meals, low-fat cottage cheese and fruit, or a high-fiber nutrition bar and a container of nonfat yogurt. Eating healthy carbohydrates and lean protein will provide long-lasting energy and balance out your blood sugar.

2. Bad habit: Restaurant Jukie!
Restaurants are a caloric nightmare. Portion sizes can be huge, and chefs often have a heavy hand with salt, fat, and sugar. You’ll eat an extra 500 per meal you eat out!

What to do: If you can't cook at home, limit the damage. Avoid alcohol, which contains empty calories and weakens your inhibitions, making it harder order healthy meals. Stick with water and skip the bread basket and go for salad (with oil and vinegar on side) This will help curb your appetite. Next, pick a lean protein entrée, such as fish or chicken, and choose preparation methods that use little fat, such as poaching, grilling, or broiling. With tons of veggies.

3. Bad habit: Using food as comfort
Most people who struggle with their weight use food to help them deal with negative emotions or stress. Once the food is gone, the problem is still there, plus now guilt sets in..

What to do: Try to understand what you are feelings ("I'm sad, not hungry"), and remind yourself that eating won't solve things. Remember, how you feel in the past from using food to solve your problem. Then find another solution to your problem, such as calling a friend, taking a walk, or reading. In time, food will not be the choice for solutions.

4. Bad habit: Eating when you're not hungry
Choosing to eat a snack when you are already full only adds on the pounds.

What to do: Before you open you mouth to eat something, ask your self if you are truly hunger.. If No, put down and walk away. If you're a little hungry and it’s not time to eat, wait until it your next meal. When you do sit down to eat, "eat until you are 80 percent full." This will help you from overstuffing yourself.

Update from Casio

I've been here sitting at my computer for a few hours working on the new Casio Jones website. It's my goal to have it done by this weekend. I've been blessed with so many new doors; I can only give God praises for sending them my way. Gotta run. I got some new stuff I would love to share with ya soon!

See ya

Casio

Create Active Holiday Habits

I don’t know about you, but the holidays can be a very stressful but yet exciting time of the year. With our mind on getting the perfect gift, while trying to save money causes us to lose focus on our health. So why not try these tips to help squeeze in some physical activity during these last weeks before the big day?

1.Cut back on your family's television viewing time. Limit the number of hours your children spend playing video games. Instead make a new holiday tradition. Take a brisk walk (or wheel) around the neighborhood to see the holiday decorations or grab your bike, walking shoes or head out to the nearest trails or national park.

2.Play some backyard football, Frisbee or just Tag with children and adults before the big holiday dinner or during football half-time.

3.Grab your partner and Dance or exercise to your favorite holiday music. Together with friends make a New Year’s commitment with friends to start a daily walking group.

4.While you are standing in line to buy your special person a gift, try to maintain you balance and stand evenly on both feet. You could squeeze and hold your glute muscles or even heel raises (try 20 reps of your choice). Don’t stand with your hips out the side, this places your body out of alignment and cause unnecessary stress.

5.The Mall Shopping Workout- take advantage of your trip to the mall (plan for extra time) as you prepare your shopping list also plan your shopping route. Deliberately plan to go from one side of the mall to the other and chew up as much of the mall floor as you can between each store. Make frequent trips to your car to unload and return back to your route. Use your “New York City Walk”, when you are walking from store to store. Anyone who has visited NY, knows the NY city walk. FAST !!!!

6.Most of all, don’t give up on yourself. If you miss your goal for today try again tomorrow and keep trying until you get back into the game. It’s so important to forgive yourself and see each day and an opportunity to becoming more active. The more you think about being active increases your chance to move more!

Casio Jones

Holiday Tips

I just wanted to send out a few tips to help you during the holiday season. The next four weeks is the time of the years where we can add on some extra pounds because of all the excitement and social events we attend. I hope these tips help make your Holiday season one to remember and provide a sense of guiltless enjoyment.

1. Remember Thanksgiving and Christmas are two separate days. Enjoy each day individually and not the whole 4 week. Eat and enjoy yourself only on these days will reduce the work load for your New Year’s Resolution.

2. Remember the reason why we celebrate Thanksgiving and Christmas.
We should give thanks for all the blessings God has given us.
We should give thanks for God sending His Son to be our Savior.
We should not focus on our self and turn these days into a gluttony fest.

3. 4 oz of store bought eggnog contains about 350 calories. Try this to reduce calories: 2oz of eggnog and 2oz of skim milk. Also, adding alcohol adds extra 300 calories so avoid spiking the bowl!

4. Eat your Cranberries whole or chopped rather in a sauce can reduce calories by 80%. This “Super fruit” is full of antioxidants and pretty much fat free. So please eat your cranberries no matter in what form they are served

5. Avoid the Holiday Cheer with your glass. Alcoholic drink will increase your blood sugar because they contain sugar, thus placing your body in a storage mode.
This is a sure way to put on the pounds, plus drinking before your meals will effect your will power and increase your hunger. At your parties, have a club soda with lime or lemon. And be a friend and drive someone home!

6. 22 million pounds of turkey are consumed each holiday season. When eating your 4oz of turkey try to eat white meat as much as you can. This white meat has about 20% less calories in your 4oz serving size the dark meat. Also avoiding eating the skin cuts another 20%.

7. Bean Casserole is a all time favorite, however one serving size of half an cup has 10 grams of fat and packs 275 calories. Try sautéed onions instead of fried or delete the fried onions from the dish can reduce your calories by 50 – 75%.

8. Enjoy your pumpkin pie! A slice of pumpkin pie has considerably less calories and less fat then Cherry, apple or pecan pie. Don’t worry my southern friends the same also apply to sweet potato pie are better choices.

9. ½ cup of mashed potatoes with a ladle of gravy and a teaspoon of butter has more then three times the calories of a ½ sweet potato with a teaspoon of butter.

10. The best exercise is to push yourself away from the table when you start to feel full. Take your time eating and enjoying your meal, this will give you enough time to hear when your body tells you it’s full.
Casio Jones , BS ACSM is a Health & Wellness Instructor http://www.casiojones.com/