Excuses

Over the past few weeks, numerous people have been off track with their eating and exercise. Many of us are experiencing the winter blues – it has been extremely cold, we're feeling trapped, and we sometimes feel an overwhelming sense of tiredness. However, we must realize that if we're nibbling and eating more as a source of comfort, we ARE still able to control this despite the long winter season. Many people have been saying things like: "I'm too tired;” "I'm too busy;” "I'm getting home late;” "I'm taking a new course;” "I'm under a lot of stress;” and so on.

I always wonder if people think that their feelings are unique to them; the perception that "everyone else” has no stress, or no fatigue. That's not the case. EVERYONE is busy; most people feel exhausted at the end of their day, and most people carry a lot of stress. So given these feelings, why is it an excuse to eat? Physiologically, if we eat more "comfort foods” (namely, high-carbohydrate foods like sugar, breads, pastas and potatoes), we retain more fat; the fat cells then excrete inflammatory cytokines into the blood stream which cause fatigue, muscle aches, joint pain and even depression or anxiety.

So, the very thing we turn to in order to soothe our emotions ends up making us feel worse. How do we break the cycle? Realize that we are making excuses. Fatigue can truly be relieved by a walk, time on a stationary bicycle, going to the gym, or even doing some push-ups against a wall. Release of serotonin and dopamine by the brain during movement improves our mood and energy. Sitting in front of the TV simply increases our fatigue and our likelihood of nibbling: again, stress. The best stress reducer is exercise. It is equal to most anti-depressants and is an excellent way to reduce anxiety. Yet we avoid it because "we don't feel like it.” Nobody, including me, "feels like it.” We do exercise because we know it has positive benefits to our health.

What about snacks and portions when we are tired? First off, recognize that you are more likely to eat when you're tired. The most important thing is not to give in. Remove yourself from the kitchen, make some tea, start reading a book, or walk to the end of your street and back; anything that will help take your mind off food. Always ask yourself, "am I really, physically hungry?” As you know, when we feel tired, most of us don't nibble out of true stomach hunger; we eat because we simply thought about a food reward. If you must eat, have a healthy, higher-protein snack first (i.e. cheese, almonds, turkey bacon, peanut butter, etc.) and then re-assess.

There is no magic to controlling eating behaviours; it takes PRACTICE – but, try to make a point of avoiding excuses. Realize that, in the long run, "comfort” food will actually make you feel worse – either physically, mentally, or both.

"No TIME” is an excuse many of us use. We truly start to believe that going out to dinner or fast food is quicker than going home to eat. It is far easier and healthier to eat at home than going out. Salads, chicken, vegetables, etc. can be made very easily and quickly. Also, crock pot cooking is easy. Throw a few pieces of chicken in a crock pot with some broth & vegetables in the morning and let it cook all day; it's ready when you get home. Yes, eating at home & meal preparation takes some organization & pre-planning – but knowing we have things organized makes us feel in control and empowered. Of course, all of us will eat out every so often; more often if you're someone who travels for work…but making healthy choices in those situations is a key to long-term success.

We must not give in to excuses. Today I saw a woman who slowly and steadily has lost 112 pounds. There is no great secret. She simply watches her portions daily and eats this way no matter what is occurring in her life. She now has bought a pedometer to count her steps at work, and she strives to reach 10,000 steps each day.

Anything you can do to increase body movement throughout the day is fantastic for both mind and body.

Achieving success is always possible, but we must be consistent in our eating and exercise, and we must not make excuses. Work on it. Be honest with yourself. I know there is time in everyone's day to go for a 5 minute walk or to do 15 push-ups against the wall. I know that the evenings are long, but be conscious of NOT bringing unhealthy snacks into the house – boredom and tiredness make us reach for them, if they're there.

Remember that feeling in control and making healthy decisions takes PRACTICE. You can and WILL achieve your goals; avoid excuses, and instead look at what is POSSIBLE for you to accomplish within the reality of your life. Don't ever give up!

Dr. Doug