March 2014 Phase 4 Newsletter
 
Tips for Success


Want to beat that late night eating once and for all?  We recently shared these tips with WCIA, but if you missed the segment here they are:

  • Try to cut off eating a minimum of two hours before bedtime.
  • Often the hunger we feel at night is not true hunger, it's emotional hunger as we unwind from a stressful day.  So try to find other ways to occupy yourself, like read a book or go for a walk or do some yoga.
  • Research has shown that the cravings will go away if you wait them out.
  • Try going to bed earlier.  For a body to burn fat the most effectively, we need at least 7-9 hours of sleep a night. Most of us could benefit from a little more sleep.
  • Remember, all lifestyle changes are hard in the beginning, but practice makes perfect.  Even after a few days it will begin to get easier.



 



Exercise of the Month: Front and Lateral Raises

 

Benefits: 

 

Spring is right around the corner (hopefully) and so that means we will be breaking out the short sleeves.  Front and lateral raises work your deltoids, the muscles that form the contouring around your shoulder.  Having defined deltoids create a sleek and toned looking upper body.

 

 

 

Choose a weight that is appropriate for you, these are small muscles, so chances are you do not need a whole lot of weight to really feel this exercise!  You should be able to do 8-12 repetitions of the exercise.

 

1.  Hold dumbbells and start with your hands down in front of your thighs.  Keeping arms straight and good posture, lift in front of you to shoulder height.  This is a front raise.

2.  Bring arms down and to the side of your thighs and lift out to the sides to shoulder height.  This is a lateral raise.

 

To make it a little tougher, you could try standing on one foot while doing this or on a bosu ball to challenge your balance. 

 

Also you could end the exercise with arm circles.  With arms extended to the side and pinkies up in the air, make small circles for about 45 seconds clockwise, then counter clockwise.  Feel the burn!

Emotional Eating

Now that you're on maintenance have you found yourself emotionally eating or falling back into old habits?  We recognize this is hard, but now is the time to tackle these problems.

We can help!  Talk to your health coach about getting a referral to a counselor who specializes in emotional eating, or see if they have any book recommendations.

Sugar, Fat, and Salt are Reinforcing from The End of Overeating
 
Scientists found that animals will work hard for foods that contain a mix of sugar, fat, and salt even in the absence of hunger.  The breaking point at with the animals will no longer work for the reward,is slightly lower than the breaking point for cocaine.  Animals are willing to work almost just as hard to get either one.  It was found that humans behave very similarly to animals when it comes to food.

Awareness that certain foods can be addicting is the first step. Don't let yourself fall into those old patterns!



Helpful Links
 
 
*do you have a favorite healthy eating or exercise website?  Please share!
Recipe Basket

With Easter approaching, here is a way to make healthier deviled eggs.

Need a treat?  Pass on those Reese's eggs and try this sugar free version instead.

Talk with the Doc
Question:  How many calories and carbohydrates should I be eating on maintenance?

Answer: 

Deb D'Angelo our registered dietician says:

An easy rule of thumb is 10 calories per pound of body weight.

 

40% of calories from carbohydrates, so if someone eats 1500 calories, 600 calories from carbohydrates or what would equal to 150 grams(there are 4 calories for each gram of carb).

 

If someone is very active they may require more calories.


Do you have a question that you would like Dr. Walker or Amber Oberheim to answer? If so, e-mail it to [email protected] and it could be featured in next month's newsletter!


We want your feedback!

What would you like to see in this newsletter?

What can we do to further assist you with your weight maintenance?

e-mail [email protected] with comments/suggestions.

Contact Us
Transformations
Christie Clinic in Savoy
501 N. Dunlap Ave.
Savoy, IL 61874
or 
Danville Transformations
3875 N. Vermilion
Danville, IL 61832

217.366.7460

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