Love this ! I’m gonna start doing this =]
Obsessively trying to eat strictly healthy food and micromanaging all your meals is NOT healthy. Being absolutely terrified of certain foods because they are not 100% “clean” is NOT healthy. Feeling bad for enjoying food, regardless of its nutritional value, is NOT HEALTHY.
Unless you just want a little treat :) This is great info though!
You’re likely experiencing "shin splints" — these happen when the muscle pulls away from the bone in a funny way. They commonly occur while running downhill or while performing other strenuous activities that exert extensive pressure on the shin.
How to prevent them:
- Do some simple shin stretches before you go out for your run (and after. The after-stretch is JUST as important as the before-stretch!)
- Jog sideways — It may look silly, but it changes the direction of the pressure, so it helps.
- Ice your shins 20 minutes before you leave your house — It sounds silly, but the coldness loosens the muscle, which is why it works.
- Do not jog with excessively long strides as those are known to increase shin pain.
- Jog on softer surfaces (i.e. run on the grass instead of the sidewalk whenever possible).
Additionally, the type of shoe plays a major role in the acquisition of shin splints. You need shoes with extra cushioning and good shock absorbence. The best shoes to prevent shin splints are New Balance. Saucony are also good. If you go to your local sports store and ask specifically for shoes that help with preventing shin splints, or for shoes that offer a lot of cushioning, your sales representative should be able to point you in the right direction.
You could also purchase a shoe accessory called a halo-heel. It’s a cushion you put into your shoe at the heel and it helps add extra cushioning.
- 2 minutes – The white isn’t fully set and the yolk is totally raw
- 4 minutes – The white is fully set, but the yolk is thick and runny
- 6 minutes – The white is fully set, and the yolk is mostly set, but still a little runny in the middle
- 8 minutes – The white is fully set, and the yolk is set, but tender
- 10 minutes – The white is fully set, and the yolk is fully set
How to prevent Emotional Eating.
We all emotionally eat from time to time. Why do we do this? Most likely to take our mind off of whatever is wrong and distract ourselves with something else, food. According to Dr. Susan Albers, when you are stressed out, your body is flooded with cortisol, a stress hormone, which makes you crave carbohydrates, sugar and fatty foods, which may be another reason why we turn to food.
But how can you stop this?
It is important that you recognize the times when something is wrong and you are turning to food. How can you recognize this?
- Emotional hunger isn’t satisfied once you’re full. Instead you will continue to mindlessly eat to the point where you may feel sick.
- Emotional hunger isn’t located in the stomach. Instead you are focused in your head. You are craving specific foods, smells, tastes, etc. You do not actually feel hungry.
- Emotional hunger often leads to regret, guilt, or shame. You feel this way because you know you ate poorly and you know that food was not needed- you were not actually hungry.
- Emotional hunger craves specific comfort foods. When you are truly, physically hungry - you would be willing to eat almost anything- including healthy options like fruits & veggies. However when you emotionally eat you often crave your comfort foods like sweets & other unhealthy options.
- Emotional hunger comes on suddenly, while physical hunger comes on more gradually.
How can you stop/prevent emotional eating?
- Learn how to recognize physical vs. emotional eating. Catch yourself when you are about to emotionally eat and ask yourself if you are really hungry. Figure out what is wrong and causing you to turn to food.
- Is it stress? Many people emotionally eat when they are stressed out with something! You need to realize emotionally eating will most likely make the stress worse- you are not actually dealing with what is wrong and you are going to make yourself feel worse by overeating.
- How can you manage your stress? Figure out what you can do when you feel stressed. Instead of turning to food, call a friend, go for a walk/run, take a bath, go on tumblr, whatever relaxes you and will take your mind off of things!
- Also, figure out how to deal with what is bothering you. While you can go for a walk or take a bath to take your mind off things for now and hopefully prevent yourself from overeating, that may not actually solve what is wrong. Talk to someone about what is wrong and try to figure out what you need to do to get through it!
- If you are eating out of boredom then find a new activity you can do! Take up a new hobby, make plans with friends, look for a job, or something that you would enjoy that would keep you busy more often!
- Learn to deal with your emotions. Instead of turning to food when you are angry, upset, lonely, or even happy, find another outlet for your emotions! Whatever would help you personally. Write it down, as mentioned above, call someone, whatever helps YOU!
Emotional eating can be put to an end and you will feel so much better if you learn to deal with what is stressing you out rather than turning to food! Follow these tips and do your best to work through these situations! It may be hard at first but eventually you will be able to work through stressful times with no problem at all! I know you can all do it ! And I am here if you ever need anything!
If you have trouble with binge eating - I have a post about that here.
And if you just binged or had an off meal - I have a post about that here!
I hope this helps and my ask is always open if you need anything !
How to stay motivated?
This can be tough. We all want to live a healthy lifestyle, eat right, exercise, and have fun! But it can be hard with everything going on in life. With school, work, responsibilities, and more, our healthy lifestyles are often pushed aside and forgotten. How can you balance life and stay motivated with your healthy habits?
- Figure out a good plan. A general one- like which days you need to cook, go to the store, workout, do your assignments, work, visit with friends, etc. Making a plan can help you organize your week so you have more time to get everything done! If you have a test tomorrow then plan on studying tonight and working out tomorrow!
- Find new recipes- don’t get bored of the same old foods that you eat everyday! Try something new every week! It is more fun and gives you a great opportunity to try new things!
- Buy a health book! I love reading about healthy eating and learning about all of the benefits! It really motivates me to eat right!
- Shop at health food stores! I always get so excited when I get to go to Trader Joes or Whole Foods! I love going there and picking out healthy foods and it definitely motivates me to eat right!
- Cook with a friend or family! It can be really fun cooking with someone and your family will definitely love the extra help!
- Make healthy versions of your favorite foods! It doesn’t have to be boring! There are so many good, delicious, & healthy recipes out there!
- Flavor up your water with different fruits!
- Set goals! I love having a running plan to follow throughout the week! You don’t have to follow it perfectly but having a basic plan can definitely help to keep you on track!
- Remember your goals. Whether you write them down, make a motivation board, etc. Find what works for you! It is important that you keep them in mind! Remember what you are working for and why you are doing this!
- Record your progress. Whether it is in the amount of reps you can do, distance you can run, weight you can lift, progress pictures of you, or whatever you want to use, being able to track your progress over time and see how far you have come definitely helps!
- Find a friend! Friends make most things more fun! Start working out with them, going to the store, cooking new recipes, and just having fun! You two can keep each other on track!
- Try a new gym class! Now that I belong to the gym I go often! They have all kinds of equipment (so you can mix it up!) and a bunch of classes! From yoga, to cycling, to kick boxing, to aqua aerobics! Find something fun and new ! It is always great to try new things!
- Buy some new workout gear! It doesn’t have to be nice or expensive but sometimes just having something new is motivating! I bought a $10 running armband and I always use it and I was so motivated to run once I got it!
- Mix up your routine! You can change your running path, change your workout routine, try something new, do it at a different time of day! Whatever makes it more fun for you!
- Make a new playlist! Who doesn’t love when that one song comes on that really gets you going? Make a whole playlist of songs like that!
- Remember how it makes you feel! I love how I feel from eating healthy & working out and it definitely motivates me to keep it up !
How to stay motivated during recovery:
- Always remember what you are working for. Remember who you want to become and how amazing your life will be once you rid the disorder. Imagine it, write it down, whatever you want- never forget why you are recovering.
- Tell yourself everyday that you are beautiful - 10 times a day! It helps- it may feel weird at first but it does help! You will feel happier & better and self-love is so important during recovery!
- Find support. Whether it be a professional, a friend, your family, whoever. Find someone who supports you and can help you during times when you are struggling! We all slip up and it is important to have someone to go to when you need help!
- Find someone who inspires you. Let them be your motivation to keep going! You don’t have to be just like them but you can use their successes to inspire your own!
- Become an inspiration to others! The way you deal with your recovery and hard times will greatly inspire others when they are struggling as well! Keep your head up & never give up!
I hope this helps you all stay motivated ! I am here if you ever need any help or anything else (: