KOMU.com http://www.komu.com/ KOMU.com Weekly Wellness Weekly Wellness en-us Copyright 2018, KOMU.com. All Rights Reserved. Feed content is not avaialble for commercial use. () () Mon, 22 Jan 2018 HH:01:ss GMT Synapse CMS 10 KOMU.com http://www.komu.com/ 144 25 Weekly Wellness: What is the 80/20 Rule? http://www.komu.com/news/weekly-wellness-what-is-the-80-20-rule-/ http://www.komu.com/news/weekly-wellness-what-is-the-80-20-rule-/ Weekly Wellness Mon, 8 Jan 2018 12:41:06 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What is the 80/20 Rule?

COLUMBIA - We hear about different weight loss strategies all the time. There seems to be a new one to try every time we step on the scale. So, this week, we're going to check out the "80/20 Rule."

This "rule" is fairly simple: 80 percent of the time, focus on eating clean, good-for-you foods, and 20 percent of the time, indulge as you please.

Since math can be hard, look at it like this: if you eat three square meals a day, three of those meals every week are your 20 percent "cheat" meals; if you eat five small meals a day, then seven of those small meals are "cheat" meals. Make sense?

But what do I mean by "clean eating"? Here are the basics to clean eating:

  • No Processed Food
  • Eat More Produce
  • Skip the Added Sugars
  • Look For Salt
  • Cut Back on Caffeine
  • Back Off the Booze
  • Go with Whole Grains
  • Read the Nutrition Labels

Since many of us have a tendency to overindulge through the holiday months, now that we are in the New Year, it's time to get back on track. Give the 80/20 Rule a few weeks and see if you notice any differences.


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Weekly Wellness: Workout Trends for 2018 http://www.komu.com/news/weekly-wellness-workout-trends-for-2018/ http://www.komu.com/news/weekly-wellness-workout-trends-for-2018/ Weekly Wellness Tue, 26 Dec 2017 7:53:11 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Workout Trends for 2018

COLUMBIA - Every year, new trends emerge in all industries. The question is always: What’s going to be this year’s big thing?

The fitness industry is no different. New classes, new technologies, new equipment – all these great (or maybe not-so-great) ideas are announced to help you find a new and/or better way to exercise.

Here is a list of the anticipated workout trends for 2018. Maybe you’ll find something that might work well for you.

High-Intensity Interval Training (HIIT): With short bursts of activity followed by a short rest and recovery, the session is usually over in less than 30 minutes. Win.

Group training: Predicted by American College of Sports Medicine (ACSM) to be the second biggest trend of 2018, working out in groups and with friends looks to be more popular in the coming year. One recent study revealed that those who worked out in a group benefited from lower stress levels, and bigger improvements in mental, physical and emotional quality of life than those who worked out alone, even though those who exercised alone worked out for twice as long.

Wearable technology: Fitness trackers, smart watches, heart rate monitors and GPS tracking devices will help you take your performance to the next level.

Body weight training: This back-to-basics style of workout requires minimal equipment and can be done just about everywhere.

Strength training: Did you know that just 10 weeks of strength training can increase your metabolic resting rate by up to 7 percent?

Educated and experienced fitness professionals: Find a professional who have accredited certifications.

Yoga: According to ACSM, yoga's continuing popularity is in part due to its ability to constantly reinvent itself. Offering yoga is something new to try and helping the practice appeal to an even wider audience.

Personal training: More and more students are majoring in kinesiology to meet the growing demand for personal trainers in the industry.  

Fitness programs for older adults: As we age, working out is so important. Recent studies have shown the benefits of working out later in life. This knowledge is prompting health professionals to look at ways to encourage older adults to get active.

Functional fitness: With the right program, you can actually train your muscles to improve all aspects of everyday living. Think: core strength, stability and balance.

Low-cost fitness: With online videos, apps and wearables, people no longer need to pay for pricey gym memberships to stay in shape. The trend looks set to continue as big sports brands and wearables continue to add more features and ways to work out to their apps.

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Weekly Wellness: What to do when feeling overwhelmed http://www.komu.com/news/weekly-wellness-what-to-do-when-feeling-overwhelmed/ http://www.komu.com/news/weekly-wellness-what-to-do-when-feeling-overwhelmed/ Weekly Wellness Mon, 11 Dec 2017 2:34:33 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What to do when feeling overwhelmed

The holidays. A time of entertaining, celebrating, visiting with family and friends. The holidays are also a time of stress, anxiety, and feeling overwhelmed. Holiday stress is a very real thing. WebMD suggests that things such as Unhappy memories, toxic relatives, life changes (i.e. divorce, death in the family, etc), monotonous sameness (same people, same jokes, same food), and lowered defenses (bring on the cold and flu season) can all be triggers for holiday stress.

Four "don't"s tips for getting through the holidays:

  • Don’t do the same old thing. You usually host the family dinner? Pass it on to someone else.
  • Don’t expect miracles. If your holiday anxiety stems from a deeper history of family conflict, don’t expect that you’ll be able to resolve any big underlying issues now.
  • Don’t overdo it. Pace yourself. Decide on limits and stick to them. Too many parties to attend? Don't attend them all. Have to attend a few? Stay for a couple hours instead of all night.
  • Don’t worry about how things should be. "Should" can be a very powerfully negative word.

For those who may not struggle with stress nor anxiety but are more connected to the feeling of being overwhelmed, we have some tips for you, as well:

  1. Change Your Choice: Feeling overwhelmed is a learned behavior. So if overwhelm is a learned behavior that has become a habit, it is also, at some subconscious level, a choice. And that means it is possible to choose something else.
  2. Get Curious: Overwhelm can sneak into a lot of different aspects of your life. What kinds of situations trigger it? What are the thoughts that accompany it? How does it feel in your body? How do the people you’re in relationship with react when you start feeling it? The more aware you are of your overwhelm habit, the easier it is to change.
  3. Track Your Time: Once you pinpoint where overwhelm shows up in your life, then do this: Track how you spend your time. You may be shocked to learn that you are only truly working for 38 hours a week (when you thought you were working 60). Remember, overwhelm works by confusing you. So let this exercise help you fact check your reality.
  4. Do Less: Delegating some tasks effectively buys time back. It also helps to minimize the time for overwhelming chores like tidying up the house. Can you just do one big clean-up before bed? Or ignore the mess sometimes and just get on with living your life?
  5. Aim for Consistency: Figure out your “feel good” baseline. You may need 2-3 hours a week of marketing to ensure your business is humming along. Or at least 10 minutes of meditation daily to feel calm. Whatever you absolutely need to manage overwhelm, make it a priority. This is about being compassionate with yourself.

Take some quiet time for yourself. Maybe take a long walk (with or without a dog or friend). Take a yoga class. Enjoy your book in a quiet corner of a coffee shop. Take care of you. (Before you take care of everything and everyone else.)

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Weekly Wellness: Women In Sports In Columbia http://www.komu.com/news/weekly-wellness-women-in-sports-in-columbia-91545/ http://www.komu.com/news/weekly-wellness-women-in-sports-in-columbia-91545/ Weekly Wellness Mon, 4 Dec 2017 2:54:57 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Women In Sports In Columbia

Did you know that studies show that sports participation has a positive influence on girls’ academic and employment paths, as well as their physical and psychological health?

Some facts that you might find interesting:

  • Young women who play sports are more likely to graduate from high school, have higher grades, and score higher on standardized tests than non-athletes. Female athletes are more likely to do well in science classes than their classmates who do not play sports.
  • High school athletes are less likely to smoke cigarettes or use drugs than their peers who don’t play sports. One study found that female athletes are 25% less likely to smoke than non-athletes.
  • Adolescent female athletes have lower rates of both sexual activity and pregnancy. In fact, female athletes are less than half as likely to become pregnant as their peers who are not athletes. This is true for white, African American, and Latina female athletes.
  • Obesity is an emerging children’s health epidemic and a particular concern for girls of color. African American girls are more likely to be overweight than white girls. In 2013, 16.7% of African American and 11.4% of Hispanic high school girls were obese, compared to 9.7% of white girls.
  • Regular physical activity can reduce the risk of obesity for adolescent girls. It can also have positive health effects later in life. The New York Times highlighted research showing that women who played sports while young had a 7% lower risk of obesity 20 to 25 years later, when women were in their late 30s and early 40s. The study notes that while a 7% decline in obesity is modest, “no other public health program can claim similar success.”
  • Sports participation decreases a young woman’s chance of developing heart disease, osteoporosis, and other health related problems.
  • Women who participate in sports significantly reduce their risk of developing breast cancer. Girls who play sports report better health, body image, popularity, and an overall higher quality of life, compared to girls who don’t play sports

As you may have guessed, I was leading to something. I want to introduce you to a group called the Women’s Intersport Network (WIN).

WIN for Columbia was started in 1994 with the purpose of connecting local girls and women who enjoy athletics and physical fitness together, and to further provide these women and girls with opportunities to hear from other professional women who share the same interests. This not-for-profit organization is kept alive by members and volunteer staff who hope to continue to see future generations of girls and women succeed in athletics.

Every year, WIN for Columbia celebrates local women athletes with National Girls and Women in Sports awards at their annual awards luncheon. Awards are presented in the following categories:

Youth Athlete of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation, school involvement, and outstanding spirit are the criteria for this award. 

High School Sportswoman of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation and accomplishment, school involvement, outstanding spirit, as well as a commitment to a healthy, active lifestyle are the criteria for this award.

Collegiate Sportswoman of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation and accomplishment, school and community involvement, outstanding spirit, as well as a commitment to a healthy, active lifestyle are the criteria for this award.

Gladys Stankowski Sportswoman of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation and accomplishment, community involvement, outstanding spirit, as well as a commitment to a healthy, active lifestyle are the criteria for this award.  Post-collegiate through senior athletes are eligible for this award.

Female Coach of the Year Award: Recipient will have excelled as a coach or fitness instructor within the past year.  The award winner will best exemplify the characteristics of a master teacher and mentor of athletes.  Criteria include significant contributions to the sport in Columbia, a genuine caring for her athletes and their development, a commitment to the highest standards of sportsmanship, and coaching success.

Mentor of the Year Award: Recipient will have advised a girl, woman or group who has made a strong commitment to sports within the past year, by giving support, encouragement, time, resources, knowledge, advice, etc. Recipient is recognized as a girl, woman or group who has inspired a female athlete or women's athletic team to achieve outstanding results through courage, example, and/or motivation.

Inspiration Award: Recipient is recognized as a girl, woman or group who has inspired a female athlete or women's athletic team to achieve outstanding results through courage, example, and/or motivation.

Every year, the banquet invites an inspiring female athlete to speak. This year's speaker will be female baseball pitcher, Ila Jane Borders. As a female pitcher in men's leagues, Borders achieved numerous baseball milestones at the college and professional levels, including being the first female pitcher to start a men's professional baseball game. In four seasons from 1997 to 2000, she appeared in 52 games and posted a record of 2–4 and 6.75 earned run average while recording 36 strikeouts.

Deadline to nominate is December 15, 2017. You can nominate using the attached nomination form or you can find the nomination form at www.winforcolumbia.com. The awards banquet will be held on February 6, 2018.

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Weekly Wellness: Skincare in Winter http://www.komu.com/news/weekly-wellness-skincare-in-winter/ http://www.komu.com/news/weekly-wellness-skincare-in-winter/ Weekly Wellness Mon, 27 Nov 2017 2:30:27 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Skincare in Winter

For many people, the colder winter days can bring dry skin. For some, it’s just annoying but for others it can be downright painful. Flaking, cracking dry, red skin. Ouch! As we enter the colder winter days, here are some tips for caring for your beautiful skin.

1. Seek a Specialist. There are SO many products on the market and the prices (and ingredients) vary from product to product. It is always a good idea to see an esthetician or dermatologist to get their knowledge. Such a specialist can analyze your skin type, troubleshoot your current skin care regimen, and give you advice on the skin care products you should be using.

2. Moisturize More. Find an "ointment" moisturizer that's oil-based, rather than water-based, as the oil will create a protective layer on the skin that retains more moisture than a cream or lotion. Choose your oils with care because not all oils are appropriate for the face. Look for "non-clogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil. You can also look for lotions containing "humectants," a class of substances (including glycerine, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.

3. Use Sunscreen. No, sunscreen isn't just for summertime. Winter sun -- combined with snow glare -- can still damage your skin. Try applying a broad-spectrum sunscreen to your face and your hands (if they're exposed) about 30 minutes before going outside. Reapply frequently when outside.

4. Give Your Hands a Hand. The skin on your hands is thinner than on most parts of the body and has fewer oil glands. That means it's harder to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Wear gloves when you go outside; if you need to wear wool to keep your hands warm, slip on a thin cotton glove first, to avoid any irritation the wool might cause.

5. Avoid Wet Gloves and Socks. Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.

6. Hook Up the Humidifier. Central heating systems and space heaters blast hot dry air throughout our homes and offices. Humidifiers get moisture in the air, which helps prevent your skin from drying out.

7. Hydrate for Your Health, Not for Your Skin. Drinking more water is not going to help your skin. Drinking water is good for your overall health but your skin can still be super-dry. So, keep drinking your water (but you’ll need to moisturize your skin too).  

8. Grease Up Your Feet. For your feet, find lotions that contain petroleum jelly or glycerine instead. And use exfoliants to get the dead skin off periodically; that helps any moisturizers you use to sink in faster and deeper.

9. Pace the Peels. If your face is dry, avoid harsh peels, masks, and alcohol-based toners or astringents. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating" (not clay-based).

10. Ban Superhot Baths. The intense heat of a hot shower or bath breaks down the lipid barriers in the skin, which can lead to a loss of moisture. A lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy.

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Weekly Wellness: Undereating does NOT lead to Weight Loss http://www.komu.com/news/weekly-wellness-undereating-does-not-lead-to-weight-loss-91270/ http://www.komu.com/news/weekly-wellness-undereating-does-not-lead-to-weight-loss-91270/ Weekly Wellness Mon, 20 Nov 2017 1:38:17 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Undereating does NOT lead to Weight Loss

Breathing. Heartbeats. Kidney functions. All of these things require fuel. Your body requires a minimum amount of daily fuel to keep you alive. It's not just about fitting into those jeans or that little black dress. It can be about living. When people drastically cut calories and chronically undereat, it can become a serious issue. And your body's response may not be what you were hoping for.

I know that there are some fasting diets being touted as a great and safe way to lose weight. That's not what I'm referring to. Fasting is commonly practiced on a timescale of several hours, and can be safe. Our bodies were actually designed to handle short-term fasts (like when we don’t eat during sleep). We also go anywhere from 4–8 hours without eating when we skip meals during life’s busier moments.

However, undereating at an extreme level such as going without food for several days or eating less than the calorie minimum for weeks or longer can put your body at risk for malnutrition. While a well-nourished body can carry enough stored fuel to meet our needs a few months (muscle tissue and fat), our bodies can only store 1–2 days’ worth of glycogen (the body’s carbohydrate stores), which, if not replenished, is quickly used up to maintain blood sugar. After several days of undereating, the body switches to energy-conservation mode, meaning your metabolism slows way down, making you feel tired and edgy. After 48 hours without food, your body runs out of glycogen to power your red blood cells and brain. To meet basic energy needs, your body ramps up breakdown of muscles and organs in addition to fat.

If you're not consuming your calorie minimum (1200 for women and 1500 for men), it can lead to:

  • Slower metabolism and lousy side effects.
  • Loss of valuable muscles and organs.
  • Higher risk for nutrient deficiencies.

With that said, every body is different. If you are trying to lose weight, try to do it in the healthiest way which may not be the quickest. Be patient and take care of your body. You need to use it for a bit longer.

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Weekly Wellness: Should I eat before I exercise? http://www.komu.com/news/weekly-wellness-should-i-eat-before-i-exercise--91101/ http://www.komu.com/news/weekly-wellness-should-i-eat-before-i-exercise--91101/ Weekly Wellness Mon, 13 Nov 2017 2:17:19 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Should I eat before I exercise?

Clients and strangers both ask me about eating before exercise (especially all the no-breakfast people). One of my go-to replies tends to be “if you got into your car and it was on empty, would you expect to go very far?” Now, this is a very generic response, true. I will generally spend a bit more time discussing lifestyle, schedule, potential medical issues, etc.

There have been a number of studies released lately that claim that exercising on an empty stomach can increase the rate at which the exerciser burns fat. While this could be true (depending upon the exerciser), the consumption of proper fuel is still proving to be more vital than the burning of fat.

In fact, researchers suggest these three reasons for eating before exercise far outweigh the argument against properly fueling before a workout:

  • Eating a small meal before a workout reduces the amount of protein broken down, which is great if you are looking to maintain or build muscle mass.
  • If you're working out in the morning, you may wake up with low blood sugar and need energy from food for the best performance.
  • Your metabolism can affect your workout. Your body needs fuel to keep your metabolism going. If you don't kick-start it before a workout, you're not going to reap the benefits of a high metabolism post workout.

Now that you’ve decided to fuel before a workout, the question becomes “what?” and “how much?” I tell my clients to consider these factors:

  • How long will your workout be?
  • What will the intensity of your workout be?

If you’re doing a quick, light workout you can probably get away with a small piece of fruit. If you’re going to do a workout exceeding 30 minutes and involving strength training, you can probably have a half of a protein bar or a protein shake (150 – 250 kcal). Fuel your body for the work you’re expecting to do. Have a great workout!

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Weekly Wellness: Are you eating too much sugar? http://www.komu.com/news/weekly-wellness-are-you-eating-too-much-sugar-/ http://www.komu.com/news/weekly-wellness-are-you-eating-too-much-sugar-/ Weekly Wellness Mon, 6 Nov 2017 3:04:04 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Are you eating too much sugar?

We are entering the season of sugar. It’s true. Pies, cookies, candy, cakes, cocktails… all of it means SUGAR. I think the answer to the question “am I eating too much sugar?” can be an obvious “yes” answer these days. But, in case you’re wondering, take a look at this list and determine if they apply to you.

1. You constantly crave sugary things.
The more sugar you eat, the more you’ll crave it. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug.

2. You feel sluggish throughout the day.
What goes up must come down. After sugar causes an initial spike of insulin and that “high” feeling, it causes an inevitable crash. Eating a lot of sugar also means it’s likely you’re not eating enough protein and fiber, both important nutrients for sustained energy.

3. Your skin won’t stop breaking out.
Sugar can cause a hormonal surge that can lead to acne breakouts. A sugar binge can show up on your face in just a few days.

4. You're way moodier than usual.
The blood sugar crash that happens when you're coming off a sugar high can cause mood swings and leave you feeling crabby. Not to mention, if your energy is also tanking, that just contributes to a bad attitude.

5. You've been putting on some weight.
Excess sugar is excess calories, and since it has no protein or fiber, it doesn't fill you up (so you just keep eating it). It also triggers the release of insulin, a hormone that plays a big role in weight gain. When we eat sugar, the pancreas releases insulin, which carries sugar to our organs so it can be used for energy. When you load up on sugar, your body’s told to produce more insulin—over time, that can lead to insulin resistance. Insulin resistance means our bodies can't respond to normal amounts of insulin properly and therefore can't use sugar the right way. The initial weight gain from simply eating too many calories from sugar is being compounded by the disruption to your normal insulin response (there’s a link between insulin resistance and obesity).

6. You've been getting more cavities.
When bacteria find (and feed on) food particles in between the teeth, acid is produced, which causes tooth decay. Our saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and throw off the natural ecosystem. This gives the bacteria a chance to thrive and multiply, leading to cavities.

7. Your brain tends to get foggy, especially after a meal.
This fog is a common symptom of low blood sugar. When you eat a lot of sugar, your blood sugar levels rapidly rise and fall instead of gradually. So, in essence, poor blood sugar control is a major risk for cognitive issues and impairment.

8. Nothing tastes as sweet as it used to.
When you eat too much sugar, your taste buds can build up a tolerance. So you need MORE sweet to satisfy your desire for sweet. However, it you cut back and suffer through it in the beginning, you'll eventually lower your tolerance again and be content with minimal sugar. You might even start to feel like things are too sweet for you and—gasp!—be happier consuming sugar in moderation.

Now that you’ve identified that you might have a sugar issue, here are some simple steps to overcoming your sugar addiction:

  • Eliminate sugary beverages
  • Quit sugary junk foods
  • Reduce simple carbs (i.e. crackers, white breads, white pastas)
  • Check labels for hidden sugars
  • Be realistic

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Weekly Wellness: How To Break Your Sugar Addiction http://www.komu.com/news/weekly-wellness-how-to-break-your-sugar-addiction/ http://www.komu.com/news/weekly-wellness-how-to-break-your-sugar-addiction/ Weekly Wellness Mon, 30 Oct 2017 4:35:43 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How To Break Your Sugar Addiction

It’s Halloween week! I think that seems like the perfect opportunity to bring up sugar addiction, right? With all those little snack size candies are sitting around the house and the office, we might need some help breaking the sugar cycle.

Here are some tips to breaking your sugar addiction:

Eat Protein in the Morning: By eating protein in the morning, you can curb cravings throughout the rest of the day.

Keep a Food Log: If you see what you’re eating and when, you can figure out the best way to attack your habit.

Choose Smarter Sweets: When you're starting to make better choices, opt for healthier “sweets” like fresh fruit!

Say Goodbye to Soda: Start swapping out soda for a fresh fruit juice or unsweetened iced tea, and transition to water.

Learn About Hidden Sugars: Sugar goes by many sneaky aliases, like sucrose, dextrose, rice syrup, corn syrup, etc. The more you know, the more you'll be able to identify it when it's added to your food.

Cut Back Slowly: Start to slowly remove a little sugar at a time, and opt for natural sweeteners and healthier desserts while you transition out of sugar.

Opt For Whole Grains: Swap your refined carbs for whole grains. Try brown rice, wild rice, quinoa, and buckwheat.

Start Reading Labels on ALL Your Food: Even savory foods, like marinara sauce, can have added sugar. Review all your labels. (*See list of hidden sugar names above)

Analyze Your Grocery List: Look at the things you're buying regularly. If you notice a lot of sugary items on your list, then it's time to make a change.

Get It Out of Your House: If it’s not in the house, you can’t eat it, right?

Avoid Packaged Foods: For the most part, packaged foods have lots and lots of added sugar.

Stick It Out For Three Weeks: It takes 21 days to break a habit. You can do it!

Add More Movement to Your Week: Movement will help eliminate sugar from your system — go for walks, do some at-home workouts, sign up for an extra studio class.

Drink Lots of Water: Drinking more water can add volume to your blood and dilute sugar, aiding in your detox process.

Spice It Up: Cinnamon and vanilla give the perception of sweetness without sugar; add them to your coffee, oats, and more!

Don't Use Artificial Sweetener: These can be just as bad as sugar (or worse) for your body and induce cravings.

Never Go Hungry: No matter how busy you are, don't go hungry. Plan snacks and meals in advance so you don't have a dip in blood sugar and reach for the sweets as a quick fix.

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Weekly Wellness: Are you eating enough before your workout? http://www.komu.com/news/weekly-wellness-are-you-eating-enough-before-your-workout-/ http://www.komu.com/news/weekly-wellness-are-you-eating-enough-before-your-workout-/ Weekly Wellness Mon, 23 Oct 2017 2:35:50 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Are you eating enough before your workout?

As a trainer, I find myself reminding my clients how important it is to fuel their bodies for their workouts. This doesn’t necessarily mean you should eat an entire meal before you hit the gym, but it is important to make sure you eat something. I know that sometimes I hear “I don’t like eating before I work out” or (especially morning workouts), I’ll hear “I don’t like to eat breakfast.”

What you need to keep in mind is: Whether your goal is to build strength, increase endurance, or lose weight, you need to make sure you’re giving your body the fuel it needs. Here are the top signs you're not eating enough before exercising.

1. You're dizzy, lightheaded, or lethargic. If you’re doing a moderate to high intensity workout without properly fueling your body, your blood sugar can drop and leave you feeling dizzy or faint. If you feel lightheaded, you need to stop exercising immediately. A quick carbohydrate or sugar might help (like a piece of fruit or some fruit juice). Dizziness is also a symptom of dehydration, so drink some water too.

(*Even though it’s not as common, keep in mind that there are some health conditions that can make you lightheaded or dizzy during a workout, like heart problems or even asthma. If you feel this way fairly often – even with proper fueling and hydration – you might want to check in with your physician.)

2. You're nauseous. If you're feeling nauseous, this may be more of an indication of dehydration. Think about how much fluid and electrolytes you've had for the day. It could be that you forgot to drink enough water, or maybe you haven’t had enough salt. Being low on electrolytes (like salt) can result in nausea, among other symptoms like muscle cramps and confusion. Sodium is an important electrolyte that's essential for regulating nerve and muscle function in our bodies. When we don't have enough (usually because we've lost it through sweat), our cells can't send signals properly, and we experience symptoms like cramping, dizziness, headaches, and nausea.

3. You're not performing as well as you know you can. If you’re low on fuel, you might feel like your energy is just gone. Poof! If you feel like you’re not working out as hard as you normally do, you might be low on fuel.

4. You're injuring yourself, or even passing out. This is dangerous. If you are under-fueling and not intaking enough calories or carbohydrates, you can run the risk of low blood sugar (which can lead to passing out). When you are not properly fueled, you can put yourself at risk for injury.

5. You're not seeing results. Whatever your goals may be, your ultimate success may be impacted (negatively) if you’re not eating enough. When you don’t eat enough to fuel your body, your body may start using your muscle as fuel. That’s not good. Also, depriving your body of the fuel it needs may actually mess with your metabolism and make it harder to lose weight. Believe it or not, sometimes increasing calories is what helps people end up losing weight.

Here are some basic guidelines:

  • You can either eat a normal-sized meal about 2 – 3 hours before a workout or have a small snack 30 to 60 minutes before.
  • Whatever you eat, make sure to include carbohydrates and protein with some fat and fiber. (If you're eating less than an hour before a workout, limit the amount of fat and fiber you eat because large amounts can slow down digestion and cause stomach cramps or nausea.
  • If you’re opting for a snack, think pretzels and hummus, a banana or slice of toast with some nut butter, or a hard-boiled egg and a slice of toast.
  • Make sure you're hydrated.

Keep in mind that it’s important to make sure you're fueling and hydrating throughout the day so your body can repair, recover, and get stronger from your previous workout.

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Weekly Wellness: Red Wine: Is it actually good for you? http://www.komu.com/news/weekly-wellness-red-wine-is-it-actually-good-for-you-/ http://www.komu.com/news/weekly-wellness-red-wine-is-it-actually-good-for-you-/ Weekly Wellness Mon, 16 Oct 2017 5:59:19 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Red Wine: Is it actually good for you?

If I had a dollar for every client who sent me the link to the article that boasted “a glass of wine is the equivalent to an hour at the gym”, I would have a LOT of money. There are lots of articles and studies that have been released over the years stating that red wine reduces heart disease and there are numerous health benefits to drinking a daily glass of wine.

Are you ready for the truth?

Unfortunately, alcohol is a toxin. When your body breaks down wine, it releases toxins that damage your cells. The more you drink, the more damage is done, especially to your liver. Most of the alcohol we consume is broken down by the liver, making it “especially vulnerable to damage from excessive alcohol,” according to the National Institute on Alcohol Abuse and Alcoholism.

For years we've been hearing that drinking wine boosts HDL (“good” cholesterol), reduces inflammation, makes nitric oxide more bioavailable, and provides other benefits that, combined, reduce the risk of cardiovascular disease. A lot of this research was crediting resveratrol. And there is truth to this. Resveratrol is a polyphenol and is healthy for your heart. But the amount found in wine is very small. The amount you need to consume doesn’t off-set the damage done by the toxins consumed. Dang it.

After looking at the alcohol intake and brain markers of 589 multiethnic adults, researchers of a 2014 study published in Clinical Nutrition concluded that “light to moderate alcohol consumption is potentially beneficial for brain aging, but replication is needed.” Those last six words are key, as the vast majority of studies on wine and cognition have been done on people 55 and older.

Within this group, a consistent finding is that light to moderate consumption (one to two drinks per day) is associated with beneficial cognitive function and lower dementia risk. There is evidence that drinking in your 30s and 40s may have some associated benefits with higher cognitive function later in life. This is still just an association and experts can't prove why moderate alcohol intake may improve cognitive function or lower dementia risk.

What about the connection between wine and fighting cancer? Remember those studies? Unfortunately, recent studies are warning that alcohol consumption can increase the risk of certain cancers, particularly breast cancer. At the end of May, the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) published a report saying that there is strong evidence that alcohol can increase the risk of breast cancer. Alcohol can raise blood estrogens in both pre- and post-menopausal women, and high blood estrogens have been linked to increased breast cancer risk. Also, the World Health Organization classifies alcohol as a carcinogen.

So, what’s the take-away? While wine isn’t medicine, there’s no reason why we can’t enjoy a glass (or two) every once in a while. (I know I will.)

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Weekly Wellness: But WHERE does all the fat go? http://www.komu.com/news/weekly-wellness-but-where-does-all-the-fat-go-/ http://www.komu.com/news/weekly-wellness-but-where-does-all-the-fat-go-/ Weekly Wellness Mon, 9 Oct 2017 2:22:25 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: But WHERE does all the fat go?

Fat. We tend to worry about HOW we lose it, not where it goes. Today we’re going to answer the question: When we lose fat, where does it go? First, we need to understand that there is a difference between weight loss and fat loss. When you weigh yourself on the scale, that is your overall weight. That includes bone, muscle and fat. Fat loss is the amount of body fat that we lose. To achieve fat loss, you need to get your metabolism fired up, get enough exercise and pay attention to your nutrition.

One thing about nutrition and fat is that your body still needs healthy fats. Fats are just as important to your nutrition as protein and carbohydrate. Fat has an important role in the body. Fat is the delivery system for hormones. It is essential for brain function, muscle growth, and so much more. But we are talking about HEALTHY fats (not junky fats) like avocados, eggs, lean meats, organic dairy, nuts, seeds, bananas, and others.

So, where does fat go when you lose it? The answer to that may surprise you. According to a study by Australian physicist Ruben Meerman and University of New South Wales professor Andrew Brown, the majority of the "lost" mass is breathed out as carbon dioxide. The research, published in the British Medical Journal, suggests that many doctors and dieticians still harbor the misconception that fat is converted to energy, heat, or muscle.

If you lose 20 pounds, just over 80 percent of that is going to be exhaled by the lungs, and the remainder will be excreted via urine, feces, sweating, and tears. Unfortunately, you cannot lose weight simply by making yourself breathe faster (hyperventilating). It doesn't work that way. It happens through a metabolic process. Just keep your metabolism in check by moving during the day and eating whole, healthy foods. Also drink plenty of water, because it needs to be replaced as we lose it faster during exercise through sweat and respiration.

Eventually, the weight will come off and it'll mostly be expelled through your breath. You’ll see the best results by exercising regularly and eating right.

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Weekly Wellness: Weight Loss Plateaus http://www.komu.com/news/weekly-wellness-weight-loss-plateaus/ http://www.komu.com/news/weekly-wellness-weight-loss-plateaus/ Weekly Wellness Mon, 2 Oct 2017 2:38:22 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Weight Loss Plateaus

When the ultimate goal is weight loss, one of the most frustrating things a person can experience is the dreaded plateau. It might help to understand why those plateaus can occur. (Believe it or not, it’s not just to make you crazy.)

1. Water weight loss returns: During the first few weeks of dieting and weight loss, a lot of that initial weight decrease can come from water weight. Water weight loss occurs because the body is using up stored carbohydrate in the form of glycogen (sugar). When glycogen is burned for energy, it releases water (resulting in weight loss that is mostly water). As carbohydrate intake fluctuates day-to-day, it’s not uncommon for some of that water weight to return, which can offset fat loss and cause a plateau.

2. Your body doesn't just burn fat: When you are losing weight, your body burns fat for energy and can break down muscle too. Unlike fat, muscles burn calories, so losing muscle will slow the rate at which you use up energy from food. (This is part of the reason why cutting too many calories can work against you because your body will break down muscle at a faster rate.)

3. When you weigh less, you burn less: As a smaller person, you expend less energy moving around than you did at your heavier weight. To continue losing, you’ll have to increase the calories you burn through physical activity and/or reduce the number of calories you eat.

Remember, it’s completely normal for weight loss to slow or stall, so don’t get discouraged. Now that you understand the main causes of weight-loss plateaus, you’ll be able to devise a plan of attack if/when the number on the scale stops dropping.

If you are currently experiencing a weight loss plateau, take a look at your caloric intake (maybe you need to eat a little less) and/or increase your physical activity. Both should help get you over that plateau.

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Weekly Wellness: Healthy Ingredients for your Smoothie http://www.komu.com/news/weekly-wellness-healthy-ingredients-for-your-smoothie/ http://www.komu.com/news/weekly-wellness-healthy-ingredients-for-your-smoothie/ Weekly Wellness Mon, 25 Sep 2017 3:30:23 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Healthy Ingredients for your Smoothie

Is your daily diet lacking in some of the necessary nutrients? It may be… wanna know an easy way to sneak nutrients into your food? Since September has been designated as Smoothie Month, we’re going to sneak those items into your SMOOTHIES!

Here are seven nutrient-rich items to toss into the blender with your other smoothie-making faves:

Broccoli: The fiber-rich vegetable helps keep you full without changing the taste of your smoothie. You can use raw broccoli or steam it quickly first for a smoother consistency.

Chia seeds: Add a tablespoon of chia seeds to every smoothie. The high-fiber seeds are also a great source of anti-inflammatory omega-3s, so you'll feel full and ready to take on your morning.

Green tea: Using strong, cold green tea to any smoothie instead of water can give your smoothie a subtle caffeinated pick-me-up.

Flaxseed: Add some flaxseeds to the mix. High in omega-3s and fiber, flax helps promote bone health, lowers cholesterol, and keeps your digestive system healthy. The healthy fats in flaxseeds also help relieve inflammation.

Leafy greens: If you hate the taste of kale or spinach, adding a cup or two to your morning smoothie is the way to reap their many health benefits. Once blended with the rest of your smoothie, the taste is imperceptible, but you're still getting a hefty portion of crucial nutrients like calcium, vitamin A, manganese, and vitamin K.

Coconut water: Adding coconut water to your morning smoothie helps you get the electrolytes you need to feel energized and bloat-free.

Tofu: For a dairy-free protein kick, blend some silken tofu into your diet. It'll give your smoothie a creamy consistency without any Greek yogurt.

Over the past month, we have given you lots of ideas to make your smoothies yummy and healthy. I hope you find some great smoothie combinations!

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Weekly Wellness: Make Your Smoothies Golden http://www.komu.com/news/weekly-wellness-make-your-smoothies-golden/ http://www.komu.com/news/weekly-wellness-make-your-smoothies-golden/ Weekly Wellness Mon, 18 Sep 2017 2:19:24 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Make Your Smoothies Golden

COLUMBIA - We’ve talked about the magic of turmeric before (and I’m sure we will again). This wonderful smoothie-enhancer is pure gold!

Turmeric milk has been used as a medicinal drink in India for centuries. The basic recipe of milk, turmeric, ginger, coconut oil, and pepper can help with inflammation, bloating, and weight loss. Creating your smoothie with the base of golden milk can lead to fantastic health benefits such as:

Better digestion: Curcumin, the active ingredient in turmeric, has been used in Ayurvedic medicine for centuries because of its ability to help the body in major ways. Multiple studies have shown turmeric to help fight gas, bloat, and indigestion. (Germany has even gone so far as recommending turmeric as a safe herbal treatment for digestion.)

Happier muscles: As a natural anti-inflammatory, turmeric can relieve joint and muscle pain and even help with headaches. In some studies, turmeric offered similar relief to ibuprofen. It also may be the perfect drink to have after an intense gym session; in a small 2015 study, turmeric helped in combating delayed onset muscle soreness (DOMS).

Weight-loss support: While more research has to be done in this area, turmeric does show some promise when it comes to encouraging weight loss. In two separate studies, the spice was shown to reduce the growth of fat cells in mice and also increase metabolism.

Creating a golden smoothie can aid in digestion, muscle recovery and (possibly) help you lose weight. And taste delicious!

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Weekly Wellness: Protein Sources for your Smoothie http://www.komu.com/news/weekly-wellness-protein-sources-for-your-smoothie/ http://www.komu.com/news/weekly-wellness-protein-sources-for-your-smoothie/ Weekly Wellness Mon, 18 Sep 2017 2:06:35 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Protein Sources for your Smoothie

COLUMBIA - In order for smoothies to be a good meal replacement, you need to make sure you include protein. Some of us may not be fans of protein powders (maybe they taste a little weird to us), so this week we’re going to focus on other sources of protein for you to consider.

Nut Butter: Two tablespoons of peanut butter can add eight grams of protein to your smoothie, while  almond butter can add seven grams.

Tofu: Tofu is a soy-based food that can add 10 grams of protein for every half-cup you add to your smoothie. Bonus: it'll take on whatever flavor you add in, whether it's vanilla, chocolate, cinnamon, or fruit – and make the consistency of your smoothie thicker.

Beans: Toss some chickpeas or cannellini beans into your blender to up the nutrition of any of your favorite blends. You'll get roughly three to four grams of protein tacked onto your blended beverage.

Cottage Cheese: Adding cottage cheese to your smoothie can give it a milkshake-like consistency and flavor, and depending on the variety, it can have even more protein than yogurt, with 12 grams per half-cup serving.

Greek or Icelandic Yogurt: Yogurt is a great base for fruit-flavored smoothies, and adds roughly 10 grams of protein to your smoothie!

Coconut Milk: Coconut milk has five grams of protein per cup, and it pairs nicely with other tropical fruits like mango and pineapple.

Milk: Milk can add eight grams per cup. (Try adding chocolate milk to your shake for a muscle-soothing recovery drink.)

Flaxmeal or Flax Seeds: Two tablespoons of whole flax in your smoothie will up your protein content by about four grams.

Chia Seeds: Sprinkle some chia seeds into your smoothie and add about five grams per ounce.

Raw Eggs or Egg Whites: Adding raw eggs (pasteurized, please) will give six grams of protein per egg.

So now you can add all kinds of protein to your smoothie (and you didn’t even put a scoop into a container of protein powder – not even once!)

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Weekly Wellness: Smoothie Ingredients for weight loss http://www.komu.com/news/weekly-wellness-smoothie-ingredients-for-weight-loss/ http://www.komu.com/news/weekly-wellness-smoothie-ingredients-for-weight-loss/ Weekly Wellness Tue, 5 Sep 2017 5:19:07 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Smoothie Ingredients for weight loss

COLUMBIA - Smoothies can be a nutritious and convenient way to get a meal. Smoothies can also be used to lose weight – as long as the ingredients used are healthy (and not just a bunch of sugars). Here is a list of ingredients to incorporate into your smoothies!

Fats: For a liquid meal to keep you feeling satisfied, you need to include a source of healthy fats. An excellent source is flaxmeal. One tablespoon of flax offers three grams of total fat with 1.6 grams of omega-3s. Other great healthy fat sources are chia seeds, nuts, seeds, coconut oil, ghee, and avocado.

Protein: To keep that satisfied feeling and keep hunger away, you need to make sure you incorporate enough protein into your daily diet. Protein powder is an easy way to get your fill of this necessary nutrient, but if you don’t like protein powder, you can add tofu, soy milk, dairy milk, cottage cheese, beans, yogurt, PB powder, or hemp seeds.

Fiber: Blueberries, raspberries, blackberries, and strawberries not only add natural sweetness to your smoothies, but also increase the fiber content. (Fiber also prevents bloating caused by constipation.) If you're not a fan of berries, other sources of fiber are greens like spinach or kale, avocado, nuts like almonds, and seeds like chia.

Keep track of the portions that you use and not overdo it on the calories. It’s very easy to make a smoothie high-sugar and high-calorie.

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Weekly Wellness: No gym? No problem! Exercising outside Is the best! http://www.komu.com/news/weekly-wellness-no-gym-no-problem-exercising-outside-is-the-best-/ http://www.komu.com/news/weekly-wellness-no-gym-no-problem-exercising-outside-is-the-best-/ Weekly Wellness Tue, 29 Aug 2017 6:42:59 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: No gym? No problem! Exercising outside Is the best!

COLUMBIA - Even though I work in gyms and fitness centers, I still train plenty of clients in the good ol' outdoors. We go to a local park and use the environment (benches, stairs, playground equipment, etc.) to create our “weight machines” to complete a great workout! And my clients LOVE it.

There’s something about being outside in the sunshine and the fresh air that can invigorate and motivate us. I’ve experienced it firsthand many time, but science backs up my theory. Research found that when participants walked inside on a treadmill, they felt more fatigue, tension and anger than when they walked outside. Moreover, participants experienced less fatigue and felt happier and more invigorated outside even though their walking speed was faster than it was on the treadmill.

Several studies have shown a correlation between being outside and feeling emotionally, mentally and physically better. Being outside can provide distractions with the nature around you. Just being outside is better for our health: We get more vitamin D, our mood improves, stress levels drop, and we actually heal faster, according to research compiled by Harvard Medical School.

And don't forget about the kiddos! Exercising outdoors delivers specific benefits to children, say experts. Exercise science instructor Jennifer Flynn, PhD, points out that kids who spend more time outdoors are more physically active.

A 2011 study found that people had a greater sense of well-being less fatigue and anger, and more enjoyment—when they walked outdoors than they did when walking indoors on a treadmill. The study’s participants self-selected a higher walking speed on outdoor terrain—yet they felt the exercise was less draining and more fun.

So if you’re someone who doesn’t enjoy exercising in a gym or if you just want to try something new, head outside! Head to one of the many parks we have in Columbia. Most (if not all) have walking trails incorporated into them. Do a lap, then do lunges and squats, then do another lap, then find a bench and do some push-ups and triceps dips, then do another lap and pump your body on the swing for 2 – 3 minutes. Make it fun! (Don’t forget your water and sunscreen!

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Weekly Wellness: Am I addicted to sugar (or is it something else? http://www.komu.com/news/weekly-wellness-am-i-addicted-to-sugar-or-is-it-something-else-/ http://www.komu.com/news/weekly-wellness-am-i-addicted-to-sugar-or-is-it-something-else-/ Weekly Wellness Tue, 29 Aug 2017 6:30:16 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Am I addicted to sugar (or is it something else?

COLUMBIA - There has been a LOT of attention given to the topic of sugar and sugar addiction as of late. Many articles, documentaries, diets to try, and more. I've had many clients express with frustration "I think I'm just addicted to sugar!"

If you are someone who doesn't have a serious sweet tooth but, for some reason, have been craving sweets, there might be a few other reasons (not just addiction).

Cravings occur when there's a sense of depletion. If your body is lacking in certain nutrients or needs, it seeks satisfaction in other ways. Here are a few possibilities for what may be driving those sweet cravings:

Magnesium Deficiency: For many people, a sugar craving in the form of chocolate could signal a lack of magnesium.

In the United States, 80% of people may be deficient in the mineral, which can be tied to irritability, insomnia and high blood pressure. If you feel stressed, you may think you need chocolate, but it could be your body needing magnesium instead.

The cacao in chocolate is a rich source of magnesium (however, we might want to find sources that don't have as much sugar as chocolate), so reach for non-sugar magnesium sources like nuts, seeds, beans and dark leafy greens.

Imbalanced Gut Bacteria: Sugar cravings can sometimes be the result of an imbalance in your gut health, which means that all those good bacteria in your digestive system aren’t working as happily as they could be. Actually, consuming sugary foods can cause the gut bacteria to become dependent on it, and cause rejection when healthier foods are introduced.

By bringing in foods that promote healthier bacteria (probiotics like low-sugar yogurt, kombucha and other fermented foods) the good bacteria can replace the bad.

Not Enough Rest: Sure, sleep is resting, but there are also other non-sleep rests too. Integrating short rest periods into every day, especially at times when sugar cravings are strong, can be very helpful to curb those desires for sweets. Instead of an afternoon walk to the vending machine, how about an afternoon walk outside? Believe it or not, walking is a conscious form of rest because it offers a break from everyday stressors.

So, if you are someone who has been on a sugar kick lately (or maybe even for a while), see if you can identify the issue by trying to cut down on your sweets and incorporating some of the fixes shared here. It may not just be about the sugar.


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Weekly wellness: Some tips to curb overeating http://www.komu.com/news/weekly-wellness-some-tips-to-curb-overeating/ http://www.komu.com/news/weekly-wellness-some-tips-to-curb-overeating/ Weekly Wellness Mon, 14 Aug 2017 12:39:17 PM Amanda Barnes, KOMU Wellness Coach Weekly wellness: Some tips to curb overeating

Overeating is one of the best ways to gain extra pounds (which is something many of us are trying NOT to do). Mindless, unnecessary snacking can really affect our weight. There are some fairly simple tips to try to keep us from doing it. Here are a few of them:

1. Add vinegar and cinnamon to meals to help control blood: Vinegar has been shown to lower the glycemic index (which means you metabolize the food more slowly). So if you add it to salad dressings, sauces and roasted veggies, it can help with flavor AND help to control your blood sugar. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you feeling fuller longer. Put a dash of cinnamon in your coffee, smoothie, or even your chili!

2. Eat when you’re NOT hungry: When you get really hungry (or hangry), you can overeat. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again. Instead of trying to resist hunger, get in front of it with some small snacks when you start to feel that little ping of hunger.

3. Drink water (not liquid calories): Mild dehydration can cause a sensation that’s easily mistaken for hunger. Liquid calories (i.e. fruit juices and sodas) won’t fill you up and because of their sugar content, they spike your insulin! Pass on the sweetened drinks and stick with water. Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.

4. Eat slowly: When you swallow food, there’s a sizable delay (anywhere from 10 – 30 minutes) before you feel any satiation from it. Because of this delay, we can eat more food than we really need. Try to eat more slowly, chewing each bite 10 times. This will cause you to eat more slowly and allow your mind to catch up with your tummy.

5. Enjoy small, flavorless snacks between meals: This trick was discovered by the late Seth Roberts: he would consume a shot of olive oil or a glass of water with a tiny bit of sugar between meals. Why does this work? It regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.

6. The “front door snack technique”: Knowing that your willpower is reduced when you’re hungry (and there’s more tempting junk food outside the home than in it), you should fill up on healthy food before leaving home. Keep a healthy snack next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.

Try some (or all) of these tips and see if it can help you to stop overeating. Good luck!

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