by gloortara@gmail.com | Oct 9, 2015 | Uncategorized
Constipation tends to be something that we avoid in our everyday conversations. It is not a very glamorous conversation, but it is an important one. It’s nothing to be embarrassed about, and if you’ve ever experienced it (and who hasn’t) you know it’s not a laughing matter.
My first experience with constipation was in university, largely due to my awful diet (shh). Yes, diet really does play a role in going to the loo, I’m living proof of that. There are many things you can do to help relieve and prevent that awful bloated and uncomfortable feeling.
In this article by Kris Carr, Kris mentions drinking more water. This simple step has really helped me. Most adults need around 8 to 10 glasses of water per day, but if you’re suffering from constipation try to up your water intake.
Adding more fibre and roughage to your diet does wonders. Some great sources are nuts, berries, beans and flax meal or seeds. Exercise is another constipation buster, if you want things to move through your body, you need to move too! This is a tough one for me as exercise isn’t my favourite thing to do (shh). Even a little exercise does a lot to relieve constipation. Begin with walking and gradually increase your exercise intensity. I recently discovered rebounding, it’s great fun.
The normal length of time between bowel movements varies greatly from person to person, but ideally we should aim for going to the loo once or twice daily for optimum health. Remember to listen to your body and pay attention to what it is telling you!
Good news, thankfully, constipation is something that can often be effectively treated naturally. As a bonus, many of the lifestyle changes that help constipation (diet, exercise, etc.) make you an overall happier, and healthier person – it’s a win-win!
by gloortara@gmail.com | Jun 1, 2015 | Uncategorized
A quick Google search for the phrase “Weight loss tips” will return nearly 200 million results in less than half-a-second. While it’s easy to appreciate and admire the search engine giant for such a response, it’s just as easy to become overwhelmed with the number of choices with which you’re presented. When seeing this massive list of possibilities, the phrase “What do I do now?” comes to mind.
In an effort to help you make your way through the clutter, I would like to share with you a great article at WebMD.com weight loss archives that offers you 10 Painless Ways to Lose Weight – Easy weight loss tips you can slip into your everyday life.
I’ll try to summarize the points I believe most important, knowing that you can click over to the article if you want more information.
How to change the way you think about exercise
Perhaps the most valuable of the weight loss tips in the article, at least for me as a health coach, is the advice they give about adjusting your mindset. In fact, of the 10 tips they share, I would say at least half of them relate directly to changing your thinking about what it takes to lose weight – and keep the weight off. For example, the very fact that you might seek a “painless” way to lose weight implies that you’re also looking for an “easy” way to lose weight. This type of thinking can set you up for failure, if you refuse to accept that there will be some sacrifice involved in losing weight.
Points one and two concern exercise, and developing a mindset that will help you increase your commitment to physical activity. I know many of people who “hate to work out” (to be honest, it’s not my favourite thing to do either) so, just as the article suggests, I work with them to shift their thinking from “working out” and “exercising” to “being more physical” instead. This simply means taking advantage of the things you enjoy doing, such as playing tennis perhaps, to increase the amount of exercise you’re getting. This way, your focus is on the game, not the “workout,” which makes it far more pleasurable.
You can also employ some of the regular tasks you must perform to increase physical activity. Need to make a business meeting nearby? Walk to it instead of driving. Need to clear the yard of leaves and mow the lawn this weekend? Pick up the rake in favour of the leaf blower, then make mowing a workout. Heading out to visit a client at their offices? Park your car at the back of the lot and walk to the entrance, then use the stairs instead of the elevator.
You see, simply by changing your mindset about physical activity – by seeking more of it instead of always avoiding it, you can begin to burn excess calories without consciously forcing yourself into a dreaded “workout.”
If you would like to get some help with changing your mindset, and get more weight loss tips, get in touch with me today for your FREE 30-Minute Wellness Consultation.
Thanks for reading and keep well.
Tara
by gloortara@gmail.com | Mar 11, 2015 | Diets, Uncategorized, Weight Gain, Weight Loss
For many, a hectic day at work followed by the stress of picking the kids up from school and taking them to an extracurricular event, only to be responsible for prepping a great dinner for the family, can lead to a session of comfort eating as a stress coping mechanism. Also known as “emotional eating”, or even “binge eating”, comfort eating may also be used as a replacement for things that are missing in your life: career fulfillment, a relationship, or the loss of a loved one.
The good news is, this type of eating is learned; a habit developed over time – which means it can be changed.
Binge eating for comfort
According to an article at PsychologyToday.com, “More people suffer from binge eating disorder than all the other eating disorders together.” As the author describes it, one of the many intervention programs for this type of eating has become known as “mindful eating” or “eating mindfully,” which is really more about HOW you eat than it is about WHAT you eat.
The New York Times describes mindful eating, or what others refer to as “conscious eating,” as the new craze in healthy eating. By making a meal a fully conscious sensuous experience, rather than a simple way to fuel your body or as a substitute for some emotional void, eating slowly with a full appreciation for each bite taken will slow the compulsion to binge, and reduce the rush toward weight gain.
Essentially, when it comes to comfort eating, the most effective way to make a change is to use a behavior modification approach. Don’t eat when you’re feeling emotional. Use your favorite foods as rewards, rather than as coping tools. Modification of your environment is also helpful, basically making it less comfortable to comfort eat. Reduce temptation by removing your favorite binge foods from the house.
Below are links to a couple of articles you may find helpful, with clues to help you control comfort eating:
If you would like to know more about how to stop comfort eating, emotional eating, or binge eating, please get in touch with me today for your FREE 30-Minute Wellness Consultation.
Thanks for reading and keep well.
Tara
by gloortara@gmail.com | Jan 1, 2015 | Healthier Holidays, New Year, Uncategorized
Wishing everyone Health, Happiness & Prosperity!
I stumbled across this quote at my dentist’s office “when was the last time you did something for first time”? How appropriate to begin a New Year!
How many times have you been asked if you made any New Year’s resolutions? We are so conditioned to focus on making these resolutions the minute the clock strikes 12 midnight, but it’s important to remember you can change your life at any time. You can change your habits and change your life. We need to clarify our vision and consciously design what we want. Be specific, what old habits need to be broken and what new ones need to be created? While this is true, let’s be clear change is hard work and in order to succeed we need to work at it consistently.
Life is short, I know that’s a cliché that we always hear, I even wrote that in my high school yearbook, not having any idea what it really meant but it sounded good at 17! Joking apart we really don’t know what tomorrow holds so it’s important to live in the present moment. While goals are important for our growth and development let’s not forget to appreciate and respect what we have in the here and now.
Often we don’t need a new version of ourselves, what we really need is to see the real and authentic us and the courage to be content with that.
Thanks for reading and keep well.
I would love to hear about your conscious designs for 2015.
by gloortara@gmail.com | Dec 22, 2014 | Diets, Healthier Holidays, Uncategorized, Weight Gain, Weight Loss
I think we can all relate to feeling a little frazzled during the holiday season, so much to do and so little time. It’s important to fix that festive frazzle before you run out of steam…… all you need is a little bit of savvy planning. I have created a list of my top 10 Tips that have served me well during the holidays.
Your Survival Guide to Healthier Holidays
- Exercise: Most people have a little extra time available over the holiday season. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.
- Eat regularly: If you are going to an event don’t starve yourself all day in anticipation. You’re in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some healthy snacks throughout the day. By doing this, you’ll be less likely to over-indulge when you are out. Remember to eat before an event to fuel your body, and always chew well, aim for 25 chews per bite.
- Plan ahead: Leading up to your event make sure you create a healthy eating schedule: eat every 3-5 hours, and get at least 7- 8 hours of quality sleep. Eating regularly will keep your metabolism elevated and getting enough sleep will help prevent overeating the next day and giving into cravings.
- Survey your food choices: When you arrive at the party, ask for a glass of water with lemon and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, it will also give you time to notice the food items and what your choices are enabling you to make a wiser decision.
- Balance your meals & use a plate: Use a plate to keep track of what you are eating. Don’t be tempted to fill your plate with those rich calorie-laden foods. Instead have a little of everything including fruit and vegetables, fill your plate with the healthy options first, leaving a little room for those treat options.
- Stock up on healthy snacks: Always have healthy snack options available to avoid temptation, some good examples are: nuts (unsalted walnuts or almonds), seeds (unsalted pumpkin or sunflower), fruit and raw vegetables such as carrots or celery, very easy to prepare and transport.
- Moderate alcohol intake: Alternate your drinks, switch between alcoholic beverages and water. Don’t forget that alcohol does contain calories and a lot of them. Drinking water can help starve off cravings, give you satiety and help ward off those holiday headaches the next day. Remember to limit the calorie-laden egg-nog. There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible. Also watch your holiday coffee drinks, don’t turn your coffee into a dessert.
- Make your own dish: Volunteer to bring an appetizer or a favorite dish, this way you are guaranteed to have at least one genuinely healthy option.
- Focus on the event: Try socializing with friends, family members or colleagues and concentrate on mingling and not just eating.
- Mindful thinking: Treat the holidays as one day, not one month. Get back into your healthy regime after the event.
Finally, enjoy the holidays and don’t deprive yourself just keep some of these tips in mind!
Thanks for reading and keep well.
I would love to hear about some of your tips for surviving the holidays.
