Best Tips for Mindful Eating: The When and How

The hunger game! We all play it, but how we let it control us is the difference between reaching our goals quickly, or taking a little longer..

When we start to get hungry, it can be too late.  What I mean is that when we start to get hungry, the taste bud cravings kick in and there tends to be more of a submission to sub-par eating that we encounter.  The decision to eat what is readily available: i.e., fast food, higher carbs, more portion leading to more extra calories than normal, etc., can be our body telling us that "to be satisfied, you must not make me get to the stage of being hungry."  Carrying snacks with you in a lunchbox, bringing water, basically preparing the hours of your life that you will be 'without your kitchen', will keep you regimented on your goals and the ability to reach them in the near future.

Here are a few helpful tips I want to share to guide you through how you can think about hunger and how it relates to your daily schedule so that you can succeed!

Wait Till Your Stomach is Empty or Almost Empty

• The first step to mindful eating is to eat only when your stomach is (almost) empty, or when you have a slight sense of hunger. This tends to be about 2-3 hours after the last time you eat something.

Mind Your Environment

When mealtime arrives, it’s important to dedicate all your attention to the food. So:

• Sit down, preferably at a table with a nice arrangement that appeals to you visually.  
• Remove external distractions: no television, phone, tablet or computer.
• If you cannot be completely stable when eating (eating in the car, for example) then try your best to consume the meal in 15 minutes or less.  Don't take 30-45 minutes to eat the meal.  I don't mean you have to inhale your food, but make it the priority to finish in a short amount of time so your metabolism stays elevated.  Avoid a full conversation on the phone, or typing on a keyboard (it takes longer to eat when I type a paper or blog while I am trying to eat; I eat and then type).

Remember, it takes about 20 minutes for your brain to realize that your body is being fed. So, slow down. Wait until the food enters your stomach before you take the next bite; this will slow the pace of your eating and can prevent heartburn, acid reflux, stomachaches and some intestinal issues. 

More Tips

• Really chew “ about 15-30 times per mouthful.

• Stop eating when you feel about two-thirds full (use this tip only when you have to gauge your food with your eye: i.e.: eating in a restaurant).  Otherwise, your measured portion is your complete meal, so finish; your nutrition plan should be designed for this to happen. This will help you tune in to your body’s satiety signals. Because you’ve been enjoying your food, you’ll start feeling full more quickly.

• Ask yourself why before you eat that second helping: Is it hunger or habit?

Remember, mindful eating takes practice. Your mind will start to wander so you constantly need to pause and refocus.  The practice of mindful eating will help reinforce and remind us how powerful the mind/body connection really is, and that the practice of mindful eating can improve your physical and mental health and overall well-being.  If you are a client of mine, you have heard me speak of the mind/muscle connection within your exercise; now we are applying it to your nutrition.

Make it Happen !! 

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

5 Effective Exercises for the Holiday Traveler

The holiday season could wreck havoc on your workout routine without a plan in place. Additionally traveling can further prevent you from going to the gym, running, and other fitness you regularly do. Generally our water intake is lower when we travel, and this could leave us feeling fatigued even though we may not be necessarily 'tired'.  When the FAA throws out your water, make sure you buy one bigger than what the airlines offer; you should try and drink 8-12 ounces an hour; this shouldn't be difficult, but it can seem harder when we get behind on our consumption levels.

For a quick circuit, here are some simple effective exercises you can do to keep up with your routine. Pack a jumprope and use a tabata timer from your phone, or the stopwatch from your phone.

Circuit for when you are on the road traveling:
First: Jump rope for 3 to 4 minutes. (A goal to reach in terms of a repetition number would be to jump rope between 100 and 200 times)
Next:  Perform 15 air squats or my 'frog hops'
Then: 30 arm circles, 15 forward and 15 backward.
Next: 30 lunges, 15 on each leg.
Finally: 20 Frankenstein Kicks* on each leg.

Frankenstein Kicks: - Start with both arms straight and above your head.  Raise your stiff, straight left leg up in air towards horizontal plane (your waist). While left leg is lifting, the right arm which is also stiff and straight, will lower, crossing the body, in an attempt to touch the toes of the left leg to complete one repetition. Return the leg and arm to the beginning and then alternate the arm and leg.

Cool down by adding in 2 to 4 minutes of walking and 5 to 10 minutes of static stretching.


Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Get Your 'Workout Groove' On this December

Burn Those Calories Indoors
I understand that it is hard to resist the fattening feast at Christmas; there is always plenty of food to tempt you. Whether your goal is to maintain your weight or shed extra pounds, just how can you accomplish those goals without going out in the cold or rain? There are plenty of indoor activities that can help you burn calories.

Going to the gym might be an option, but when exercising at home or traveling, one of the best indoor exercises to burn calories is jumping rope. Try for certain length of time or for repetitions. For example: 15 minutes at a time, or 80 total steps at a time, resting 45 seconds between sets. 
At Surreal Body Solutions, we can write a workout program that you can use for the home or when traveling to fit your exact needs. 

During the Christmas holiday weekend it is easy to find yourself indoors. Avoid the tv and look for local venues that offer fun activities such as indoor swimming, rock climbing, tennis, or racquet ball. Tis' the season; you can always head to the nearest skating rink too! 

5 Indoor Family Activities for the Holidays
Here are five indoor ideas to be active with friends and family:
- Pull out the old Twister mat.
- Play a game of charades.
- Turn on some tunes and dance, teach some moves or have fun with freeze dance.
- Challenge others with a video game such as Wii or Dance Revolution.
- Create an indoor treasure hunt.

Mix in some of these activities during the holiday weekend to help burn calories and feel better about enjoying the feast. And remember that the more intense you do the activity, the higher your metabolic rate and the more calories you will burn!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Holiday Get-Togethers Both a Physical and Mental Strain? Here are 5 Tips to Get Through:

1. Invite Those Whom You Know Will Get Along

It’s sweet and ambitious to hope that quarrelling relatives will use a time of togetherness as an opportunity to let bygones be bygones, but if a couple of people haven’t spoken to each other for years because they can’t stand one another, your dinner party isn’t going to be the balm that eases such ills. If you’d like a stress-free, pleasant get-together, invite friends and family members who actually like one another and will mingle well.

2. Ask Everyone About Food Allergies, Sensitivities, and Restrictions

Most of us have friends and family members of various ethnic/religious backgrounds, and there are a variety of food restrictions that go along with certain cultures and faiths. Furthermore, whether someone avoids a certain food because of personal ethics, or because it will make them horrifically ill, it’s best to avoid adding any of it to your meal plan. The last thing any host or hostess wants to do is kill anyone with their cooking, so as soon as you receive confirmation that your guests will be attending, ask them about any foods that may be forbidden. The same goes for if kids are attending: some may be solely accustomed to “kid food” and will refuse what’s being served, so ask parents what (if anything) the kids will want to eat.

3. Don’t Try to Do It All Alone

Many hosts end up stressed out and frustrated because they get so overwhelmed by trying to handle every aspect of the celebration itself that they don’t end up enjoying the actual event. Gather together friends and family members and allot certain tasks to everyone.  This allows a greater possibility that everything will get done.

4. Give Away Leftovers

There will undoubtedly be leftovers after the meal, so encourage your guests to bring plastic containers with them so you can land some on the seat of their car.  If you don’t, you’ll be stuck with zero fridge space, or a bunch of food that you may not want to eat for a week afterwards.

5. Allot Time to Relax

If you’re hosting this year’s party, be sure to book some time off the following day to relax and chill out. Even the most stress-free party will require a lot of work, and it’ll likely do you good to have some “you” time the next day.  It’s inevitable that something may not go entirely according to plan, and that’s absolutely ok. Try to flow with things, keep a sense of humour, and remember that you’re among those who love you: dinner doesn’t have to be “perfect” in order to be amazing. :)

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Sweet Potato Fries and Avocado Dip Recipe

Avocado is packed with heart health supporting Omega 3 Fatty Acids - 'Good Fats' that you cannot obtain from meat and animal sources. And even better news?.. mixing the smooth, creamy superfood with a smoky spice like paprika makes for a Mouth-Watering Appetizer Combo!

Spiced Sweet-Potato Fries with Creamy Avocado Dip

1 Tbsp extra-virgin olive oil

2 sweet potatoes (about 1 lb), cut into wedges

*1/4 tsp hot Hungarian paprika

*1 1/2 tsp Cajun seasoning, divided

1 avocado, peeled and pitted

1/4 cup (2.5 oz) silken tofu

2 Tbsp lime juice

1/8 tsp salt


* Optional only of desiring Spicy Recipe

Preheat oven to 450°F. On a baking sheet, drizzle olive oil over potatoes and mix with hands to coat evenly.

In a small bowl, combine paprika with *1 tsp Cajun seasoning, then sprinkle over potatoes, mixing again to coat. Bake for 15 minutes, or until potatoes are soft and beginning to slightly char around the outside edges.

For the Dip: In the bowl of a food processor, combine avocado, tofu, lime juice, *1/2 tsp Cajun seasoning, and sea salt. Process until smooth. Serve as a dip alongside potatoes.

Makes 4 servings

Per serving: 220 cal, 11 g fat (1.5 g sat), 28 g carbs, 340 mg sodium, 7 g fiber, 4 g protein

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

4 Hotel Chains Supporting Today's Dietary Needs

I have blogged many times about the importance of meal preparation when traveling.  Staying fit on the road is never easy, particularly when it comes to healthy eating; healthy options are hard to come by.  Thank goodness hotels are starting to recognize the demand for healthier food options, and a handful of chains are taking action. 

The Ritz-Carlton, Hyatt, Fairmont, and Westin hotels, are among the brands paving the way, working with health experts and organizations to come up with some tasty, guilt-free and gluten-free menu options. 

Ritz-Carlton

The Ritz-Carlton, Washington, D.C. is introducing a culinary program that allows guests "lite" low calorie and healthy options to help keep wellness goals in-line when traveling. The luxury hotel is setting the standard for new hotel meal options.

I enjoyed the gluten-free options in the Orlando, Grand Lakes property in March 2013.

The program was first launched on a trial basis in Westend Bistro in January 2013 with the introduction of the award-winning restaurant's "Bistro Lite" menu section. The offerings soon became among the most popular items ordered off of the menu, prompting the D.C. hotel to build off of Westend Bistro's success by expanding the concept to the hotel's other food and beverage outlets, including The Lobby Lounge, In-Room Dining, Club Lounge, In-room Mini Bar, and Banquet menu.

Hyatt

The “Food. Thoughtfully Sourced. Carefully Served.” initiative launched in 2012 has brought cage-free eggs, hormone-free beef, and sustainable seafood options to all of Hyatt's 492 hotels, among other health-conscious food options. 

JW Marriott

JW Marriott focuses on bringing local food experiences — and local ingredients — to all of its 60 properties. It has also worked with nutritionist Keri Glassman to create healthy kids’ menus, which premiered this spring.  Both the JW Marriott and the Ritz-Carlton properties are found together in Orlando, FL.  

Westin

Westin, which has more than 200 hotels, introduced a nutritional program inspired by the popular books published by Superfood Partners LLC. Its hotels have menus designed with doctors and nutritionists that incorporate natural “superfoods” and pair ingredients in ways that increase their nutritional value. In addition, Westin hotels lend workout gear and provide running maps to guests as part of a fitness initiative with New Balance.

In Health, 

Zeke Samples - IFA, - IDEA

surrealbody@gmail.com

                                                      

Who Wants to Eat ALL DAY? Raise Your Hands!

Who wouldn't want to eat ALL DAY?

Sounding like a potential calorie booster to some, but in healthy reality, eating several small meals a day can help prevent unhealthy food cravings. In addition, snacking throughout the day will show you that you are reducing a daily caloric intake that in your past, probably turns out to have been higher when you add up the calories from the old habits!
Hunger can make you forget your diet and then taste buds take over the will-power, and you could find yourself consuming any foods available, such as unhealthy snacks in a vending machine or processed/empty carbohydrates.
Eating a healthy snack (a few hundred calories max) every two to three hours keeps your blood sugar levels steady and the feeling of hunger subsides. You will find yourself having more energy and feeling less tired.

Simple Tip:  Pack a few healthy snacks such as fresh vegetables, fruits, yogurt, or salad for work, travel, or when simply "on-the-go".

In Health, 

Zeke Samples - IFA, - IDEA

surrealbody@gmail.com

Zeke's Memorial Day Weekend Travel Tips to Keep Your Diet Focused !!

Any time that I travel, whether by car or airplane, I have to consider a very important thing that has a big role in my life..my diet.  Sticking to our diets during travel could present a challenge.  Road trips are easier because your feet are on the ground, you can carry plenty of liquids to drink, keeping your body hydrated, and pack your meals (in hopes that a mini-fridge awaits in the hotel room).  

Airplanes are a bit harder because of the limitations of the carry-on items, but I have been able to pass through with a fairly large amount of snacks.  I try to eat right before I have to pass through airport security during the beginning of my trip.  This is done so that I have the best head-start that I can and a full tummy to boot. 

Food comprises part of authentic travel experience so the knowledge of a few simple tips and planning a strategy can be very useful.  

Drink Water
Water not only keeps you hydrated on your trip, it's calorie-free and will help you stay on track with your diet. Water with lemon can aid in weight-loss as well.  Pack a slice or two of lemons in your next bag before passing through security; next, buy a water in a gift shop, and add your lemon that you packed to your water bottle.  

Drinking plenty of water will help you avoid being bloated, flushing extra sodium out of your body and reducing water retention.  Herbal teas provide another caffeine-free option. Avoid juices, soft drinks and other sweetened beverages. 

Moderate Alcohol
Each gram of alcohol contains 7 calories, which adds up to around 150 calories for a 12 oz. bottle of beer, a 5 oz. glass of wine or a 1.5 oz. shot of liquor.  Other alcoholic drinks containing added sugar or mixed with juices or soft drinks contain even more calories.. Alcohol can add unnecessary calories to your diet. Try to keep consume alcohol in moderation.

Bring Snacks
When traveling, routines may be forgotten and the time of your next meal be hard to predict. Keep snack portions of non-perishable food with you in case a meal is delayed or healthy food choices seem scarce. Granola bars, trail mixes, nuts, seeds, fresh or dried fruits and peanut butter provide tasty and easy-to-carry options.

Eat Cheap But Eat Smart !
Instead of eating out at each meal when traveling, find healthier options at the grocery store. Not only does this save money, it will help you control your calorie intake too! Look for what the hotel has for free options when it comes to meals. For example, I stay at a Holiday Inn Express when I go to the mountains, because they have free breakfast.  Do I eat the cinnamon buns? No..., I eat the hard boiled eggs, the quick oatmeal and a 1/2 a banana.  If you want cereal, go for the healthiest choice and use skim milk.  If you have a refrigerator, take a milk 'for the road', or an extra piece of fruit.  Breakfast and a snack (the fruit you took) are free in that example! 

Wherever you are going or whatever you do, enjoy your Memorial Day Weekend!  These tips are useful with any travel, so even if you have to work this weekend, use them for the upcoming Summer Family Vacay !!  

                                 Have a Safe Memorial Day

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

FDA Sunscreen Update for 2013; Required Testing; Strict Label Rules

Did you know that the FDA recently enacted new regulations on sunscreen manufacturers? The goal of these new measures is to aid in the public’s understanding of what exactly they are getting from each sun protection product on the shelf. They also serve to protect consumers from inaccurate labeling, which has long been considered to be highly confusing and often misleading. 

Products can no longer claim to be “sunblocks” or claim to provide instant protection. The terms “waterproof” and “sweat proof” are also no longer allowed. Testing must be performed to decide if a product is “water resistant”- if passed, the label must clearly indicate how long the resistance will last; either 40 or 80 minutes. Additionally, products must undergo testing to determine their SPF (sun protection factor) and whether or not they protect against both UVA and UVB radiation. If a product is proven to be SPF 15 or higher as well as able to provide protection against both UVA & UVB light, it is labeled as “broad-spectrum”. 
Only “broad-spectrum” products can claim to protect against sunburn, as well as reduce the consumer’s risk of both skin cancer and pre-mature skin aging. 

Learn more about your skin health from The Skin Cancer Foundation for Prevention and Self Detection website.
*Source: The American Academy of Dermatology

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Workouts for Traveling: Hotel Room

Need a few workout ideas when traveling??
Try a few of these ideas for a quick, high-intensity workout. You will stay in shape and not lose your momentum!!

12 Burpees
12 Push-ups


150 Burpees


50 Crunches
50 Walking lunges (25 each leg)
50 Crunches
50 Walking lunges (25 each leg)
50 Crunches
15 Burpees
50 Crunches


5 Rounds of:
50 Stationary Squats
30 Frog-Hops
15 Pushups


100 Stationary Squats
10 Burpees
200 Push-ups
20 Burpees
100 Stationary Lunges (50 Each Leg)


As many rounds as possible in 20 minutes of:
25 Push-ups
25 Burpees
25 Frog-Hops
25 Toe-Taps



Repeat for 15 minutes:
20 seconds of Push-ups
20 seconds of Crunches
20 seconds of Frog-Hops


As many rounds as possible in 20 minutes of:
25 Frog-Hops
50 Push-ups
75 Stationary Squats


100/75/50/25 reps:
situps
Flutter-Kicks (4 count)
Single Leg Lunges


5 rounds of:
50 Walking Lunges
15 Push-ups

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com