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Egg Farmers



Emotional Eating & Cravings

Ormie wants a cookie

Saturday, January 7, 2017

Are you in danger by the way you eat?

Poor nutrition can make workers feel fatigued, dizzy, disorientated.
If you have a job that is in construction, oilfield work or operating heavy machinery, you should really consume foods that will assist you to make better decisions at work. Far too often I see people grab energy drinks, fast food, pop, coffee and convenience store foods to help them get through the day. I even suspect that for some people this is a regular habit as their food consumption.

Have you ever had times at work that you are tired, fatigued, dizzy, disorientated or just not feeling well?

Perhaps your food or beverage choices have led you to this state. Unfortunately, this might be how people feel all the time and don’t know the difference. Feeling refreshed from a great night’s sleep and having a burst of energy from eating correctly can make a huge difference in a potentially dangerous workplace.

Often the sugar highs, sugar crashes, low blood sugar levels and the synthetic burst of energy off of energy drinks and caffeinated beverages can lead to very dangerous circumstances and accidents that put you and your coworkers at risk.

Even limited sleep can put you in some dangerous situations too. The combination of the poor food choices and the lack of sleep can make a dangerous mix.

I have had many young workers tell me that they want to make better choices, however, they say they either lack the knowledge or the access to and time for good food choices. I even get the more mature crowd indicating “If I could have changed some things back in the day for my health, I wouldn’t be having my bad heart, blood pressure and excess weight issues I have today.”

It is so important that people realize with a few tips and strategies, they can make better food choices to be healthier. Here are just a few:

•Get a good night’s sleep.

•Understand what effect different foods have on your body and energy levels.

•If you are struggling with making food choices at fast food locations or restaurants, order a kids meal to take advantage of the smaller size. Look online and get to know several fast food menus so that you know the percentages and nutritional values of their items and can figure out what will work best for you ahead of time.

•See a physician if you are having health issues. Get any necessary medication for issues such as high blood pressure, diabetes and thyroid issues.

•Do you need more fibre in your diet? This removes toxins from the body and is very important for a healthy body.

•Drink lots of water.

•Learn to read food labels. When you have a moment, go through a convenience store and find out what choices are better than the high fat, high sugar, high sodium foods you might have chosen in the past.

•Preplan your food for the day. Go out and get groceries that will be easy “grab and go” items during work. Once you figure out what works best for you, start to make up your own grab and go items from the grocery store.

•Bring a cooler with fresh foods that include protein, fresh fruits, fresh vegetables, nuts, seeds, trail mix and healthy beverages. Bring a freezer pack along to ensure you keep foods fresh.

•Bring a thermos with a hot soup or stew from home to keep you going.

•Pack up a kit that you might need for success if you are remotely working. For example bring along a can opener, disposable microwave dishes, plastic knives, forks and spoons, thermos, water, microwave egg cooker, mini dish soap and brush and condiments. Plan it like you are camping healthy.



Beth Castle

Beth Castle is a dietary technician with 31 years’ experience helping people with their nutritional struggles. She has won four awards for her book Stop Emotional Eating, Fix Food Cravings, Find Your Metabolism and More! This book was also been featured at the 38th Annual Daytime Emmy Awards. Castle works as an educator for Alberta Beef Producers, Alberta Pork Producers and Egg Farmers of Alberta along with assisting remote oilfield employees in her business Redneck Nutrition. Castle guides these employees to make better decisions that affect their health and their job in remote hotel, convenience store and fast food environments with success. Learn more at www.bethcastle.com and www.rednecknutrition.com, or contact her at ecastle@shaw.ca.

Monday, May 18, 2015

Emotional Eating Distract Techniques

Emotional Eating Distract Techniques
When we are in the middle of a highly charged situation and revert to emotional eating, our minds are not focused on a healthy solution. You need to be prepared and have a plan ahead of time. In my award winning book, "Stop Emotional Eating, Fix Food Cravings, Find Your Metabolism and More" I help you with strategies on page 93 to work through those tips of feeding your emotions.
 
Here are some suggestions that you can use in conjunction with my Emotional Eating Distract Technique that will help you move away from those danger foods and situations and to make better decisions about your health:


 
More ideas to come.

Saturday, April 25, 2015

Social Situations and Buffet Tips

What to do ahead of time:

}Plan your day – prep ahead
}Compensate for excess food –exercise/foods
}Ask what will be served
}Ask if you can bring something
}Do you have a person for SUPPORT?
- Show up later

Dining out -Watch words on Menus like:

}Fried
}Creamy
}Cheese sauce
}Sauce
}Carmel
}Buttery
}Saut̩ Рin what?
}Mega size – grand slam
}All you can eat
 
 Helpful tips:
}Ask how things are prepared
}Ask for a salad instead of pasta or the fries
}Ask for half size
}Ask for grilled veggies vs. other choices
}Ask to order first – so not to be temped
}Ask to see the menu ahead of the event
}Ask for the dressing on the side
}Ask to split the meal with someone
}See if the salad has nuts, cheese, meats, olives, guacamole, sauces, dressings etc.
}Choose a juice or water instead of pop
 
At the EVENT: 

Plan to eat in moderation
Focus on non-food topics
Keep conversations away from the food area
Keep a healthy drink in your hand -At all times
Juice or spritzer
Keep a purse or plate, cutlery, napkin in your hands
Pre portion your plate with foods
If you must have a dessert
Half a dessert with someone
Choose one you dislike to avoid over eating
Choose fruit
Help the host with plates and cups to the kitchen
Keep busy

Buffet tips: 

}-Group – ask about elsewhere to
 go
}Meet them after they eat
}-Ask for menu instead
}-Ask to be seated far away from the buffet
}-Ask to sit facing away from traffic
}-Ask for smaller plate
}-Soup to start and a large salad
}-Take your time
}-Survey the buffet first – really!
  }what is your inner self talk? 
}-put just a dab of items on your plate 
}-have no foods touch 
}-don’t go past the inner circle of the plate 
}-dessert – savor the two bites 
}-when done, ask your plate be removed 
}-place your knife and fort on plate when done 
}-place paper napkin on plate - indicates you are done

 }-be honest with yourself – who pays?
 
 
 

Metabolism Tips and so much more!

 


What about your metabolism?
In all the years that I coached people, I ran across quite a
few who did not eat all day—sometimes waiting until 8PM
to have their first nourishment of the day.
When people wait until the end of the day to eat, they are
messing with their metabolism. They are either not eating
enough on a daily basis or then making up for it in a few
days on a weekend, or they are overeating every night, because
by evening they are starving!
Guess what happens to common sense planning when you
are very hungry? It goes out the window. You eat a lot all
at once—and moreover, you feel entitled to eat whatever
you want! In this state you are unlikely to make healthy
choices. This is precisely the reason that diet programs
consistently warn people not to go grocery shopping when
they are hungry. The tendency is to buy out the store and
fill your cart with a lot of junk food and poor choices
because all food looks good! Can you identify with that?
So what role does your metabolism play in why you eat?
Think of your metabolism as a fire in your body. If you put
some kindling and paper on the embers, a fire will begin.
If you keep adding kindling and some smaller logs you will
keep your fire burning throughout the whole day.
During the night, or whenever you stop eating for a longer
period of time, your body goes into a mini fast, and your
metabolism and digestion will slow down until you eat
again in the morning. That is when you “break the fast”
from the night of not eating. Hence, the word breakfast.
So the sooner you eat in the morning, the longer your
metabolism will be operating. The faster your metabolism
starts in the morning, the more efficiently you will use the
food you have eaten to fuel your body.
Your morning meal fires up your metabolism. But it is
important to eat things that will not slow your metabolism.
A big huge breakfast may not be wise. Instead, consider
breakfast foods that you find easy to digest. After all, our
digestion has to restart for the day, so make choices such
as juice, yogurt, fruit, toast, and boiled egg—foods that are
gentler on the stomach.
If you don’t eat your first meal until later in the day, that
is when your metabolism will start again. Going back to my
fire analogy, if you put on a big huge log—a big meal once a
day at the end of the day—it will smolder and just sit there.
When leaving your food consumption until the end of the
day, two things can happen: you can be so hungry that you
overeat, or you are tempted to consume all your daily calories
at one sitting. If you don’t use that food energy right
away, it gets stored as fat. And your metabolism is not
working at its optimum.
If you only eat once a day your body will go into “fasting”
mode, shutting down for the night and the daytime. Food is
fuel for your body. You need good fuel, delivered regularly,
for your brain to function properly. If you only eat once a
day, either your body believes you are fasting and shuts
down, or your body believes it is in starvation mode and all
food gets stored as fat. Tinkering with regular eating times
sabotages the way the body is supposed to operate.
Eating 5–6 smaller meals or snacks several times a day
helps to keep your metabolism going. If you are not accustomed
to eating this often during the day, go slowly as
you adjust your meal habits. Ease into having foods several
times during the day so that you don’t feel like you have
overdone it when you do eat. Cut back on your portions;
space your meals and snacks no more than 3 hours apart.
Just like those smaller pieces of wood on the fire, smaller
amounts of food eaten 2–3 hours apart keep your metabolism
working efficiently—and it begins at the beginning of
your day with that all important meal we call breakfast.
Let’s do some self-discovery journaling to find out how you
approach fueling your body with food.
What is your self-talk about breakfast?
Ask yourself: Do you get an upset stomach if you eat too
early? Or if you eat too much at breakfast? Remember that
your body is just coming off a mini fast so it is important to
start out slowly and be gentle on your stomach. The digestion
is just turning on and it is slower at the beginning of the day.
What can you do to slowly introduce food in the morning?
Don’t over do it; even a piece of dry toast in the morning
is better than nothing. Later in the morning when you are
more on the go, some whole-wheat crackers with peanut
butter would be a good idea.
Here’s a sample day of what eating 5–6 small meals and
snacks might look like:
Breakfast Whole wheat toast with naturally sweetened
jam.
Snack Whole wheat crackers with some peanut butter.
Lunch Grilled chicken on a garden salad with a
balsamic vinegar dressing and a side of fresh
fruit slices.
Snack Yogurt with sliced almonds and raisins.
Supper Roast beef with pasta served with a steamed
veggie and a fruit cup.
Snack Celery sticks with light cheese and an apple.
(Note that I haven’t put amounts beside the food items in
this example. People will have different energy needs depending
on their activity, age, body type, gender, metabolism,
and health concerns.)
Notice I have put a protein—in this example, peanut butter,
chicken, yogurt, nuts, beef, and cheese—with almost every
meal. The reason is because we digest carbohydrates—
fruits, vegetables, breads, crackers, raisins, pasta etc. first,
then we digest protein. We digest fats last; in this example
fats are: some of the peanut butter, salad dressing, some
sauces, butter, beef fat, cheese and yogurt. By having a carbohydrate
with a protein, you receive a short-term energy
stint and then have enough protein to last a few hours until
the next meal or snack.
Plan out a day similar to what I have done above and document
it in your journals. Here’s a suggestion: Set up a template
for your day like the one I have given you above and
then swap out the foods each day.
For example, where I wrote Lunch – Grilled chicken on a
garden salad with a balsamic vinegar dressing and a side
of fresh fruit slices, you can replace the grilled chicken with
slices of turkey or ground seasoned beef for a taco salad,
or the meat with cheese. You might replace a garden salad
with cucumbers and tomatoes. You could substitute a light
Italian dressing or a light sour cream for the balsamic vinegar.
You get the picture! You have the template for what you are
eating, just change the foods a bit. This is just a suggestion
of how to start; after a while you will come up with some
more ideas to have a balanced day. (Portions will depend
on you as an individual and will take into account the stage
you are at in your weight program or health concerns. You
can check with your food guide, your diet program, your
gym, your community health authority, your physician, or
a local nutritionist for a more detailed guideline.)
Plan out a couple of days on your own:
DAY ONE
Food list Approximate time
Breakfast:
Snack:
Lunch:
Snack:
Supper:
Snack:
DAY TWO
Food list Approximate time
Breakfast:
Snack:
Lunch:
Snack:
Supper:
Snack:
DAY THREE
Food list Approximate time
Breakfast:
Snack:
Lunch:
Snack:
Supper:
Snack:
It is good to have some mild hunger signs just before you
are due to eat; this tells you that your metabolism is working.
Everyone is different, but some common hunger signs
are:
- stomach grumbling
- cold nose, hands, and feet
- slight irritability
- slower reaction to things
- reduced attention span
Drink water in between meals and snacks. Water not only
fills you up, but water is very important for all aspects of
your body. Water, water, water! Just like the oxygen (O2) in
your body, water (H2O) is vital for your organs, blood, skin,
electrolytes, equilibrium, and most of all, for burning fat!
Breathe, breathe, breathe!
Slow down when you eat. It takes 20 minutes for your
stomach to tell your brain that you are full. How much can
you eat in 20 minutes...in 5 minutes? The answer is a lot!
How to slow down? Put your fork or spoon down when you
are chewing. After swallowing, pick up your utensil again
and resume eating. Drink water in between mouthfuls. Take
your time chewing, taste your food, appreciate the various
flavors and textures, and enjoy what you are eating—
mouthful by mouthful.
What are your hunger signs?
What are you going to do about your metabolism?
P.S. exercise can help!
What is your plan to slow down?

Extra Tips: 

}Greek yogurt with vit c fruit

}Amino acids – Protein

}High blood sugars promote fat storage

}Chili peppers – Tabasco help to curb your appetite while raising body temp – helping metabolism. Black pepper, wasabi peas

}Cook with vinegar to slow carb absorption.

}Drink water – feel fuller

}Tea – white tea with pineapple to help energy

}Papaya – enzyme helps digestion & absorption - ginger

}Matcha green tea, sage leaf tea, oolong tea

}Cacao nibs – anti inflammatory qualities

What to do:


}Flush toxins – h2o

}Fiber

}Stress - ↑cortisol -↑belly fat-↓metabolism

}Make better choices

Meals-snacks & combinations like the

 camp fire

Beverage- choose better choices

Spices things up-↑heat-↑metabolism.

}Blood sugar levels stable

Avoid caffeine or sugar crash or poor diet

Restrictive diet will slow your metabolism down

}Get moving-muscle helps

}Avoiding processed foods, refined foods, alcohol

}Sleep!

}Get a check up with DR
Check that your mental part is not messing with you.