My Friend Karl Sterling Interviewing My Mentor, Dr Brent Brookbush

Are You an Emotional Eater?

Are you an emotional eater? You can stop it before it starts! One tip would be to keep a food journal to help you identify your emotional eating triggers. Emotional eating happens when you lose your connection to your grounded self. Don't think that stress makes you overeat! We need the physical stress of exercise to keep our bodies in good shape just as we need the stress of intellectual and emotional challenges to keep our minds healthy. What really leads to emotional eating is your mind getting caught up in " worst case scenarios" projections, misinterpretations and all the emotional overreactions that come with these thoughts. This turns a managable challange into something that makes you feel helpless and over whelmed - and sends you into an eating frenzy in hopes that these feelings will go away. Here are some ideas  to keep you grounded when your feelings start to spiral out of control: Inhale deep through your nose- then exhale like you're a ballon that's deflating- getting all of the air out of you. Do this slowly and do it 2-3 times. Next, breath normally and count to 10- then back to 1. Next, stop and see your surroundings, noticing and naming the colors and shapes in the space around you. What physical sensations are you experiencing?  Is it a sinking feeling? Knots in your stomach? Tension in your hands or jaw? Shortness of breath? Try to name the feelings that go with the sensation [ fear or anger?] The idea here is to stay in your body and in the moment. Instead of getting lost in your mind where all those unreal scenarios are just waiting to spin out of control.

Hugs&Health
Bernadette xoxo

Excess Weight bad on the knees

Excess weight is especially aggravating to hip & knee joints. For every extra pound of body weight you carry, you put over three times as much load on your hips & knees. so if your're carrying an extra 20 lbs, your knees have to bear an extra 60 lbs every time you take a step. Nutrition is the first step. Make a change to your diet. Are you eating too many calories or not enough? Are you eating fast foods and processed foods? Do you drink soda? These are questions to ask yourself. Drink more water and less of the sugery stuff, eat more fruit instead of the sweets, add nuts and yogurt to your snacks instead of chips. Make 1 or 2 substitutions to your diet and see how it goes. When you're ready, make 1-2 more and so on. How sedentary are you? If you can get up and walk, you can get enough exercise to burn some calories. If you can do more, than do it! As much information as there is about how to get healthy, I believe it comes down to motivation and that push to get started. Joining a gym, getting a freind with similar goals to go walking or workout with you, exercise DVD's, etc... You want healthy joints and you dont want to mess with the knees. Although there may be other underlying issues going on with your knees which only a doctor can diagnse, there is no doubt that losing wieght will take away some of that added pressure and may give you some releif.

Hugs&Health
Bernadette xoxo

Fitness Training - Bernadette Ricci

http://www.magisto.com/album/video/Onp7BwFCFFU5PyoGDmEwCXp-

Ricci Fitness- Power Walk pt 2

Power Walking

INCREASE YOU FIBER INTAKE!

WHOLE GRAINS:

Whole kernels of grains consist of four parts: germ, endosperm, bran, & husk.

The germ is rich in protein, oils, vitamins, & minerals.

The endosperm is high in starch.

The bran is rich in dietary fiber.

The husk is an inedible covering.

When grains are refined- making white flour from wheat, for example, or making white rice from brown rice- the process removes the outer husk & bran layers & sometimes the inner germ of the grain kernel. Because the bran & germ portions of the grain contain much of the dietary fiber, vitamins, & minerals, the nutrient content of whole grains is far superior to that of refined grains.

Although food manufactures add iron, thiamin, riboflavin, and niacin back to white flour through enrichment, they usually do not add back dietary fiber and nutrients such as vitamin B6, calcium, phosphorus, potassium, magnesium, & zinc, which are also lost in processing.

READ LABELS CARFULLY TO CHOOSE FOODS THAT CONTAIN WHOLE GRAINS.

Terms such as 100% whole wheat, 100% whole grain, rolled oats, & brown rice indicate that the entire grain kernel is included in the food.

TO INCREASE YOUR FIBER INTAKE:

> Eat more whole-grain breads, cereal, pasta, and rice, as well as more fruits, vegetables, & legumes

> Eat fruits & vegetables with the peel if possible. The peel is high in fiber.

> Add legumes- such as lentils & pinto, navy, kidney, & black beans to dishes or as a meat substitute.

> Substitute whole-grain flour for all-purpose flour in recipes whenever possible.

> Use brown rice instead of white rice.

> Substitute oats for flour in crumb toppings

> Choose high-fiber cereals

> Choose whole fruits rather than fruit juices.

When increasing your fiber intake, do so gradually & drink plenty of fluids to allow your body to adjust. Add just a few grams a day; otherwise, abdominal cramps, gas, bloating, & diarrhea or constipation may result.

Hugs & Health

Bernadette