Stop Stress Eating in Just 10 Minutes

A simple way to overcome stress eating is below. Use it anywhere and anytime! Stress is a big part of our lives but it does not have to undo your health. Use the simple 6 step process below and find a more relaxed and self-empowered you!

1. Breathe

Take a deep breath and hold it for a few seconds. Release it slowly and steadily. I recommend breathing in through the nose and our through the mouth.

2. Acceptance

Notice your body and become aware of where you hold your tension, stress and anxiety. Instead of trying to fix anything, let your current state of tension be entirely acceptable. It is what it is. Whatever you are feeling is ok! The first step is to accept the feeling and not fight it.

3. Pure Expression

Take out a pad of paper and a pen, and for the next few minutes describe how your current situation, record how your body feels, what emotions you are experiencing. Writing allows the adrenaline filled stress energy to begin moving out of your body.

4. Offer Reassurance

Stress is a painful experience in which you believe that you lack the resources, time or capacity to lead yourself through the situation. By losing yourself in food when you are feeling stress, you surrender your ability to act with personal power and effectiveness. To counter this belief and habitual response, let yourself know that you are safe no matter what is happening. Reassure yourself that even if you don't know exactly how to handle the situation, you are capable of making wise decisions.

5. Invite Positive Insights

Once again, take several deep breaths. Much of what you are feeling is an outpouring of adrenaline, making the situation seem like an emergency. Remind yourself that no matter how it feels right now, it is not an emergency. Decide that you will not make reactionary, limited, or fearful choices while in a pumped up adrenal state.

6. The process of Change

Take another deep breath and stand up. If you still feel the need to stress eat, then go ahead and eat. Give yourself credit for trying something new. The more you use this process the more effective it will be.

Weighing in on bariatric surgery

Dr. Eve Olson explains the differences among the gastric sleeve, lap-band and gastric bypass surgical procedures for weight management in today's Lafayette Journal-Courrier.

Reporter Taya Flores explores the changes in surgical options for weight loss success.

Safe Grilling Tips

Now that the weather is warm, you might be thinking about grilling throughout the coming months. Grilling provides lots of new flavors and food choices. But, before you light up the fire (or turn on the gas), let's go over some important food safety tips.

Food Handling and Cooking

Defrost meat, poultry or fish properly, such as in the refrigerator, microwave, as part of the cooking process, or under cold running water. Do not simply set food on the counter to thaw.

Avoid cross-contamination. Cross-contamination is what happens when bacteria is transferred from one food or surface to another. To avoid cross-contamination, remember the following:

• Use separate cutting boards and utensils for meat and other foods, such as vegetables, fruit or bread


• Wash your hands, especially between handling different types of foods. The importance of this simple step cannot be stressed enough


• Keep foods separate. Juice from raw meat, fish or poultry can contaminate other foods. And, don't put cooked foods on the same dish used for raw meats


• Discard used marinades. It's best to use a clean brush and fresh sauce to baste foods
  

When cooking on the grill (or indoors), be sure to check the temperature of the meat to make sure it is completely cooked. It is not enough to simply rely on if the food looks done. Cook meat or poultry to the following internal temperatures:

Poultry: 165

Ground Beef: 155

Pork, Beef, Veal, Lamb: 145

Fish: 145

Have a fun, safe summer!

LIGHT UP YOUR LIFE

We have moved from a society, whose prehistoric ancestors worshipped the sun, to one that avoids it at great length. In the past, the sun was thought to have healing powers. Today, we know the harmful effects of its powerful UV rays on our skin. Avoiding the risk for skin cancer is a good thing. Avoiding sunlight altogether is harmful to our health.

Sunlight plays an important role in a variety of ways. It increases serotonin in the brain which improves mood. Have you ever noticed how irritable some people are in the winter, when sunlight is not as strong and we are confined to our houses? There is actually a diagnosis for this condition called Seasonal Affective Disorder (SAD), which is a disorder of the light-dark cycle. A well-lit room is great for the eyes, but it does not elevate serotonin in the same way. As we are confined to our desks, computers, paperwork and other indoor work, we are depleting those peace producing serotonin levels that affect our sleep, energy levels and appetites. Science has proven that depletion of this neurotransmitter is strongly associated with weight gain.

Sunlight directly affects your Vitamin D level, which is essential for bone health. This is especially important for women who are at risk for osteoporosis and for kids whose bones are still growing. Kids have such advanced play technology at their fingertips these days, that the appeal of playing outside has diminished. It’s no surprise then that the incidence of childhood obesity and depression has increased dramatically in the last decade.

It is not necessary to stay out in the sunlight for extended hours each day. In her book, Stop Gaining Weight, Dr. Laura Pawlak states, “It is estimated that the human brain requires, on average, one hour of bright light per day.” Take precautions to avoid sunburn, but get outside and soak up that sunshine. You will feel better for it.

Kim Peters, RN
St. Francis Hospital & Health Centers

In the news: 'Super' foods

Today's Indianapolis Star features local experts, including Weight Loss Center dietitian Jill Frame, discussing the trend of enhanced "super" or "functional" foods.

According to the article:

Two-thirds of American adults tried to buy more of these foods last year,
according to an article in the May issue of Food Technology magazine. In 2007,
Americans spent $29 billion on such foods. By 2010, global sales are expected to
reach $109 billion.

But can these foods make a difference in your diet? Read the full article.

Group offers support for emotional eating

Are you trying to lose weight but are struggling with emotional eating? The Emotional Eating Support Group, offered through the St. Francis Weight Loss Center, may be right for you.
This group offers support to patients struggling with emotional eating or using food for reasons other than physical hunger and feeling unable to stop the behavior. The program provides education, as well as group support.

The next six-week program begins Aug. 12, from 6:30 to 8 p.m.

For more information or to register, call (317) 782-7525.

Finding Success in a Simple Discipline: Food Records

It's hard to imagine keeping up with your bills, running a successful business, or even going bowling without keeping records of some kind to keep us on track, so why do we expect to manage our weight without having to use some method of self-monitoring? Studies have shown that keeping a food diary results in more successful weight loss. A food diary can provide a large amount of self-awareness. It can identify emotions, behaviors, people and places that trigger overeating and help you discover where you may be picking up calories that you didn't expect.

Some important things to include in your record are:

Time: Keeping track of the times that you're eating will help you determine if you're waiting too long between meals and overeating as a result.

Amount: Indicate how much of the particular food item you ate. Do your best to measure items whenever possible so that when you're at a restaurant or a pitch-in, your eyes are well-trained to estimate the size (2" x 2" brownie), the volume (1/2 cup corn), the weight (3 ounces chicken) and/or the number of items (12 chips) of the foods that you are eating.

What kind:Being as specific as possible when writing down the type of food you ate. Include sauces, gravies, condiments, and beverages. Overlooking1 pat of butter or 1 teaspoon of mayonaise each day adds up to 4 pounds of extra weight in a year!

It might also be helpful to note the following information if you tend toward stress or emotional eating:

Where: Are you eating on the couch? In the car? At the table? In a restaurant?

With whom: If you ate by yourself, write "alone." If you were with friends or family members, list them.

Activity: Make a note of any activities you were doing while you were eating (for example, working, watching TV or ironing). You may need to focus on eating to be able to learn to listen to your body telling you when you're full.

Mood/Hunger: How were you feeling while you were eating (for example, angry, happy, anxious or depressed)? Are you feeling hungry? Try ranking your hunger on a scale of 1-10 to get an idea of when you should really be eating.

Set up an appointment with yourself once a week to review your records to look for any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. Make one small goal for yourself to work on for the next week such as pack an afternoon snack to avoid overeating at dinner, find a on-the-go breakfast that doesn't involve a drive-up window, or add an extra serving of a fruit or vegetable to each day.