Calorie and Exercise Mood Enhancers or Destroyers

Ever notice how your mood changes drastically day-to-day when you are watching your calories or limiting you foods. I am one of those people who want to eat Pizza like the rest of the family, but then comes the guilt and regret. Unfortunately I am one who just has to avoid these instances b/c if I start eating what I have deemed as “Not supposed to,” then I tend to way over eat. All of this boils down to my mood and then how I will be snappier with the rest of the family. My husband will bring home ice cream for the kids and that won’t bother me, but put cookie dough in the fridge and that is torture. I will think of it 50 times a day and have to fight myself on whether I am going to cave or hold strong.
So I used to think if you just ate less and exercised hard and long then you would be on the right track and lose weight. To me that was being healthy and doing what was necessary to lose the weight and get the body I wanted. Well that is not true, and I was so wrong. It is known that when you are “hangry” (hungry and angry) this can be due to lack of calories. Your brain chemistry affects your mood, which is affected by you not eating. A recent study in Biological Psychiatry noted that when you’re hungry, levels of the brain chemical serotonin — a neurotransmitter that regulates mood as well as appetite and sleep — fluctuate and make it difficult to control your anger. Turns out, being famished goes hand in hand with being frazzled. When researchers at the University of California, San Francisco, put women on a 1,200-calorie-a-day diet, they found that test subjects produced more of the stress hormone cortisol and reported higher levels of perceived stress. (fitness mag) Calorie intake depends on each individual’s body chemistry and activity levels. Make sure you know the amount of calories you should be having daily to be healthy and remember that exercise is good for you and your mood but not to over do it.
I used to go to the gym and workout for 3 hours at a time, leaving tired and accomplished but than later feeling like I needed to do it all over again. Your muscles need time to re-coop, to re build so you can become stronger and leaner. If you do intense workouts pushing too hard and lasting for a long time, then you are doing your body more damage then good. . “A workout that is too rigorous or lasts longer than 60 minutes can dramatically decrease blood sugar, which can affect mood and the ability to think clearly for days,” says Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University in Montgomery, Alabama.
Another diet I used to do was limiting or cutting out any and all Carbs. Not necessarily the best way to go if you are trying to better your mood and be sane. My body would have withdrawals/cravings of nothing but sugar and grains. In fitness magazine I read that “people who followed low carb diets had higher scores on “anger hostility, depression, bewilderment” scales then those who followed low-fat diets.” Honestly right now I am going through a sugar hangover, I binge on sugar/carbs all weekend for a birthday and now that is all my body is craving, and I do not have the will and energy to get through my workouts like I was before the sugar high. Sugar is addicting, it stimulates areas in the brain linked to pleasure and addiction. So my journey to health, takes a new turn and I am back to avoiding situations where I may cave to sugar.
So what I have found is to feel good, be positive and get results you have to do the research and what works for you. I need to avoid foods that I seem to have less will power over, meaning let family and friends know that for Christmas it would be best not to make candies this year, or to have them removed from my house. Tell my husband to not be bringing home sugar snacks that I have a hard time with, the kids do not need them anyway. To figure out my correct calorie level depending on what workout I am doing at the moment. For instance if I am doing Insanity I will need more calories than if I am doing 21 day fix program. Finally you need to have a balance and variety of foods that you provide your body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I love my workouts and without them my family would not like my mood, and I would be stressed constantly.  I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless
you body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless

Time Saving Tips for Busy Families

As a mother of 3 and always feeling like I am never a head of the game, I have dug up some tips and advice from the experts on how to stay sane.  Fascinating enough some of the tips were things I had already been doing, so I was a step ahead of myself after all.  Never knowing what could happen or what lies around the corner is a worry of mine, Luck favors the prepared…  Ever since the first little guy came across I have loaded the diaper bag full of things that I “MIGHT” need, and also stashed extras in every vehicle.  I also thought I was just a hoarder keeping extra candles and gift cards lying around, but to come find out this is a tip to being prepared….Well without ado let get to these tips, because we don’t have time to waste. 😛

Baby Blogger mentions that you should keep extras in your busy rooms of what you use frequently, this way you will stop wasting time running between rooms.  For example scissors, reading glasses, baby wipes…..  Also I found interesting to keep cardboard boxes labeled “trash,” “donate,” or “consign” in the garage or storage closet. Then routinely you are ridding your house of unused items and clutter.

To save time on chores she recommends skipping the ironing and using the dryer for 15 min. to reduce wrinkles.  While we are on laundry she also recommends just washing everything all together in cold water, that way you skip sorting.  Store sets of sheets and pillowcases inside unfolded pillowcases to make bed changes fast and easy and minimize clutter in your linen closet.{I do this one and love it}

Keep disinfecting wipes in the bathroom for quick cleanups around toilets, sinks, and mirrors. You could even do a speedy wipe-down while you bathe the kids. One final tip she had that I found useful was to do 30 min of cleaning after supper and the whole family is to take part in the festivities…{I like that bring on the help.}

Kori Ellis is another blogger I got great tips from and she hit the nail on the head with number one. We tend to go-go go from the time we roll out of bed to the time we roll back in. To have a few peaceful moments to our selves we should get out of be 15-20 minutes before the kids do. Now I am not saying to cut your sleep as parents we need a healthy amount of sleep, so don’t go crazy here thinking you can be superman or something… Another great tip of hers was figuring out your time wasters, I think she got this from Chalene Johnson or maybe vice versa… We all have things we do that waste time. Do you spend 10 minutes looking for your keys every morning? Start putting them on a hook on the door. Do you waste an hour surfing the web every night before bed? Limit screen time in your house (for your kids and yourself). By figuring out your time wasters and finding solutions, you’ll save time and maybe some sanity. Need a tip for getting on the road in the morning without a screaming match or 3 extra trips into the house. Well try laying the kids clothes out at night after they go to bed, put your things by the door to grab on the way out, have all homework and school stuff put away and ready, you can even have lunches ready and made the night before. By doing a little extra the night before, you can cut down on the chaos in the morning, when people are tired and more irritable.

Tip for shopping lists from Maureen Nuccitelli. She suggests, hanging small dry-erase boards with markers inside the linen closet and pantry. As you run low on toothpaste or peaches, mark it down on the respective board. When you’re ready to go shopping, check the dry erase boards, make your list and wipe them clean.

Lori Radun mentions that you need to identify your non-negotiables boundaries to protect that time. Then you must set strong boundaries around those times and keep it holy. {For me that would be every night from 6-8 is family time (No computers, i phones, or kindles, and Sunday is mainly Family Day}

Now some of the things I had mentioned above that I do already. I always have extras in a bag that goes with us on trips and just to take a trip up town, I leave it in the car. I have diapers stuffed into the glove compartment and remember those fanny packs, well I have them stuffed with germx, baby wipes, bandaids, a paper clip, knife, a lighter, flashlight and anything I think that may come in handy. I also have books, toys and snacks with us wherever we may be going. You never know when you may get stranded and tempers flare and you need a distraction, or the kids may just get dirty and you need clean clothes, but I will tell you those extras have saved me many of times.
I also like to have gifts at my home, I have a cabinet where I store items that I can use as a present if needed. Candles, books, toys, towels, utility knives, flashlights, lotions, etc…. all these items I keep around just in case I forget to buy a present or the kids come home and inform me tomorrow is the teachers birthday, for any certain reason I may need a thank you gift. In my file cabinet I have a stack of cards as well ranging from wedding, showers, thank you, sympathy, birthday cards, for those emergency cases. That way you don’t have to make a mad dash up town and try to find that card and gift when you are supposed to be headed to their house. Luck favors the prepared RIGHT! ! !

As for my work I try to schedule things, for instance when I do dishes I am trying to get Clayton to realize that is his ART time. He can color, paint, use shaving cream, the intent being he is having fun while I get some work done. Another scheduled time we have is when mommy goes to do her workout, that is when Clay gets to play his video games. Therefore he is happy to finally get to play and I am thrilled to get my sweat on.

One final tip that I have for any parent is to take time to themselves. As caregivers we tend to take care of others not considering our needs. What happens then is emotions and negativity build up and eventually you get broken down due to not taking care of yourself. So I advise you to make time for yourself daily, whether it be a bath, or 10 minutes in a book, for me it is getting in my workout and checking in on my challenge groups. Something about having a great workout, sweating, pushing myself to do better, that is just refreshing to me and energizes me to continue through the crazy day. Whatever your revitalizing activity is Please set time out to do it, nonnegotiable, you need this time to yourself. Life is crazy enough without throwing in worn out, stressed to the max parents into the mix.

I hope you have found these tips helpful and come back for more. Have a GREAT week.