How Your Food Choices Can Affect Both Your Physical And Mental Health #MindBody #WeightManagement

While our food choices certainly affect our weight, they also play an important role in our emotional well-being and overall mental health.  Numerous studies have found that the foods we consume play a large role in how we feel and act.

Most parents, for example, have seen how a sugar high affects their kids.  Although numerous studies have failed to find a link between sugar and hyperactivity, just about any mom will tell you that her son or daughter seems more excited or active after eating a sugary snack.

The reason may not be so much a physiological link as a psychological one.  Eating foods we like makes us feel better, and most of us are genetically programmed to like sweet-tasting things. Our love of sweet tastes comes from our ancient ancestors who learned that sweet fruits and veggies were ripe and ready to eat.

Recent studies have found even more direct links between our food choices and mental health. A 2014 study of over 3,500 people reported that long-term exposure to an unhealthy diet, one high in sugar and processed foods, appeared to increase the risk for depression.

Foods high in sugar and fat have also been cited as a risk factor leading to addictive eating.  Sugar and fat trigger the same pleasure centers in the brain that addictive drugs do.  The pleasurable feelings that come from eating such foods help relieve stress and cause people to overeat or even to binge eat.

Being more aware of your food choices and how they affect your moods and overall mental health can help lead to a healthier and happier you.

If you think your food choices are affecting your moods or well-being, try keeping a food diary for several days of what you eat and how you feel afterwards.  You may find that you are turning to unhealthy choices and overeating simply to feel better.

That information can help lead you to making healthier choices.  Or, if extra help is needed, talk to your family physician, a local nutritionist or a professional counselor to help steer your diet back on track for better physical and mental health.

If your food choices are an issue that you struggle with on a regular basis, or you would just like to learn more on this topic, contact RTG-Troy.  We have a professional counselor on staff who is a Certified Weight Loss Specialist.  We can offer Weight Management Therapy to help you combine your physical and mental health goals.  You are not alone.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

 

Sticking With Exercise For Better Physical and Mental Health #MindBody #Wellness

It isn’t news that there are many benefits to regular exercise, yet this nation still faces a growing obesity problem, high levels of stress and increased incidences of depression, despite the fact that numerous studies show exercise can help combat all of this and more.

While most of us have a whole range of excuses for not getting regular exercise, the reality is that it actually isn’t that difficult to get an effective exercise program started and to stick with it.

The key, if you currently aren’t exercising on a regular basis, is to start slowly. Almost nothing can kill that determination to exercise like trying to do too much, and the feeling sore, tired and discouraged the next day.

The goal of regular exercise is to get at least 30 minutes of activity most days of the week, but this doesn’t have to be your starting point. If you are currently sedentary, first check with your family physician before starting an exercise program.

When you do start, keep it simple. Maybe 15 to 20 minutes of any mild physical activity that you enjoy. It can be a brisk walk, a short bicycle ride or just walking one flight of stairs at work instead of that elevator.  Look for exercise that gets you moving and breathing just a little harder. You can then increase the time or exertion level slowly so that you feel comfortable as you get into better shape.

Another way to stick with an exercise program is to make it part of your routine. Put it into your phone calendar just like you would a business meeting or an appointment. Make it a time each day when you spend a few minutes on yourself.

It also helps to keep a journal of your exercise. Do a simple note for each day of what you did, how long you exercised and how you felt when you began and after you finished. Odds are good that if you’re a bit stressed or anxious when you began, you’ll find you’re more relaxed and calm when you finish.

Numerous studies have found that exercise is a great way to reduce stress and anxiety. And its health benefits? Combating heart disease, losing weight, helping control diabetes, just to name a few. Exercising regularly and getting more fit is one of the best things you can do for your body and your mind.

If you are struggling to integrate exercise into your daily life contact RTG-Troy.  We have professional counselors who can help.  We offer specialized training in Therapeutic Yoga as a way to ease into physical exercise practice.  With a Certified Weight Loss Specialist we can also address anxiety and frustration in the area of weight management.

Mental and physical wellness are intertwined. For more information contact RTG-Troy today. We are here to help.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Can The News Affect Your Waistline? #WeightManagement #Counseling

Today’s headlines often carry an overwhelming amount of bad news. Whether your information is coming from TV news, your local paper, the Internet or conversations with friends, odds are good that most isn’t good news.

All that bad news can bring stress that can certainly affect your waistline and other factors in your life. Simply hearing about bad things can raise the levels of anxiety and stress you’re experiencing.

When our stress levels increase, it’s a natural reaction that we look to things that will comfort us, even if we don’t consciously realize we’re doing that. And one of the easiest and most common ways to find a little comfort is to reach for some food.

It’s called “stress eating” because it feeds an emotional rather than a physical hunger. Food, especially sweet things, triggers emotional and chemical reactions in our bodies that make us feel better. Another negative story out of Washington? I think I need maybe just one more donut.

Stress eating is one of the most common sources of excessive weight gain. And while it may offer a temporary “good” feeling, it also directly affects our health and self-image.

The key to fighting stress eating is to recognize that it’s happening to you. Try to analyze why you’re eating the next time you reach for a snack. Are you physically hungry, or simply stressed, bored, worried or unhappy?

When it’s emotional eating that is adding those extra pounds, try to find other activities to help calm you down without adding calories. Exercise, for example, is one of the best. It not only burns calories and improves muscle tone but also boosts the action of feel-good neurotransmitters in your body. Something as quick and simple as a walk around the block will do the job.

Other substitutes for that unneeded snack can include reading a book, listening to music or talking to a friend. Any activity that helps calm you down without reaching for food is a step in the right direction.

And if you find you really must have a snack, make it a healthy one such as a piece of fruit. Eating in response to stress is a common but very fixable problem. Often simply becoming aware of stress eating can help in minimizing the problem. If you need help in overcoming stress eating, consider seeking the help of a professional counselor.

At RTG-Troy we offer a Certified Weight Loss Specialist who is specifically qualified to treat this type of problem.  You are not alone.  Contact us today for more information on Weight Management Therapy. Stop letting stress impact your eating and your all around health. We can help.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Stress Eating And Your Waistline | Find Fitness #4Mind4Body with a #CounselorsHelp

Summer and bathing suit season are just around the corner and that has a lot of us looking in the mirror and wondering how we can make those excess pounds disappear.

While there are a number of reasons for being overweight (sure, you know most of them — poor food choices, excessively large servings, too much snacking, not enough exercise), one that is often over-looked is stress-related eating, one of the major reasons that people overeat.

Most of us live in a world full of stress.  From national tragedies to family problems to traffic jams, we all face situations that add stress to our lives. And, unfortunately, many of us react to that stress by reaching for something to eat.

It’s actually a natural reaction. Many foods can affect our moods and feelings. They may remind us of better, simpler times (think comfort foods), or may actually bring chemical reactions that make us feel better (think sugar high), at least for a short while. Over time, we learn that reaching for that candy bar takes our mind off our stress and actually leaves us feeling better.  And so we do it.

But how can you avoid using food as a stress reliever?  Start by looking at when and why you’re eating.  Keep a diary for a few days of when you eat, what you eat and what you’re feeling at the time. You may find that the times when you’re snacking are the times when you’re not feeling hungry, but simply stressed.

A next step is accepting that the food you’re consuming is actually doing nothing to relieve your stress. Food doesn’t make problems go away and it may even increase stress by leaving you feeling guilty about overeating and excessive weight gain.

Rather than reaching for more food, start analyzing the sources of stress in your life and what you might be able to do to reduce or manage that stress. Look to non-food related activities, like exercising, reading a book or just walking the dog. Spending time with friends or family can help, too. Often simply becoming aware of what triggers your stress-related eating is enough to help you avoid it.

It isn’t easy to overcome stress-related eating, but it can be done. If your eating problem is a serious one that’s affecting your health, consider consulting a professional counselor who specializes in this area.  RTGTROY can help.  We offer counseling with a Certified Weight Loss Specialist through the National Association of Cognitive-Behavioral Therapists.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Your Diet, Your Physical Fitness and Your Mental Health? | Find Fitness #4Mind4Body with a #CounselorsHelp

Say the word “diet” and the usual reaction is that we’re talking about losing weight.   Today, let’s talk about “diet” as simply our daily food choices, the ones we often make without giving them much thought.

While our food choices certainly affect our weight, they also play an important role in our emotional well-being and overall mental health.  Numerous studies have found that the foods we consume play a large role in how we feel and act.

Most parents, for example, have seen how a sugar high affects their kids.  Although numerous studies have failed to find a link between sugar and hyperactivity, just about any mom will tell you that her son or daughter seems more excited or active after eating a sugary snack.

The reason may not be so much a physiological link as a psychological one.  Eating foods we like makes us feel better, and most of us are genetically programmed to like sweet-tasting things. Our love of sweet tastes comes from our ancient ancestors who learned that sweet fruits and veggies were ripe and ready to eat.

Recent studies have found even more direct links between our food choices and mental health. A 2014 study of over 3,500 people reported that long-term exposure to an unhealthy diet, one high in sugar and processed foods, appeared to increase the risk for depression.

Foods high in sugar and fat have also been cited as a risk factor leading to addictive eating.  Sugar and fat trigger the same pleasure centers in the brain that addictive drugs do.  The pleasurable feelings that come from eating such foods help relieve stress and cause people to overeat or even to binge eat.

Being more aware of your food choices and how they affect your moods and overall mental health can help lead to a healthier and happier you.  If you think your food choices are affecting your moods or well-being, try keeping a food diary for several days of what you eat and how you feel afterwards.  You may find that you are turning to unhealthy choices and overeating simply to feel better.  That information can help lead you to making healthier choices.

If extra help is needed, talk to your family physician, a local nutritionist or a call RTGTROY today to help steer your diet back on track for better physical and mental health.  We have a professional counselor with additional certification as a Weight Loss Specialist from the National Association of Cognitive-Behavioral Therapists.  We are committed to assisting you on your journey.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

How To Be A Weight Loss Helper, Not A Hinderer

We all know someone trying to lose weight  as one of their New Year’s resolutions, since weight loss is traditionally the most common resolution that people make.

And while dropping a few pounds is clearly highly personal, if you have a spouse, family member, co-worker or friend aiming for a trimmer waistline, there are a number of ways you can support bringing their  resolution to fruition.

A good starting point in being helpful is often not trying to be so helpful.  Sometimes things we do or say may feel like they’re providing assistance when they actually are having a negative effect. Activities that you may want to avoid include:

– acting as the food police;

– buying exercise equipment or pointing out new diets;

– citing health risks of being overweight, or constantly asking for weight loss updates;

– depriving the person of favorite foods; and

– saying things like “weight loss is easy and just a matter of willpower.

“Such actions can, in reality, be sending destructive messages which reinforce the person’s negative feelings that something is wrong with him or her unless they lose weight. Even more eating may occur as a way to temporarily overcome these negative feelings.

Instead, your goal is to practice positive behaviors that can assist the weight loss effort. You might start by encouraging the person trying to lose weight to express his or her feelings, especially negative ones that may be triggering eating.  Allowing the person to talk about such things might help them focus on what may be the real problem that affects their eating habits. It might be relationship problems, a work situation, a family loss or other major concerns. Feeling stressed often leads to eating because food is a great way to temporarily feel better.

You also want to offer ongoing encouragement, not about weight loss, but about the person in general. Sending sincere, honest, positive messages is a good way to help combat negative feelings, such as low self-esteem, that often trigger eating.

It also helps to be a positive role model. You don’t have to diet yourself, but can set an example by making healthy, sensible food choices.

Being a person who understands the challenges of losing weight and is willing to listen and support, rather than lecture about weight, can go a long way in helping someone achieve their goal and a healthier life.

For more information about positive weight loss solutions and understanding the link between emotions and weight loss contact RTGTROY.  A Certified Weight Loss Specialist is on staff to provide insight.  For many people, the journey to healthy weight management begins with understanding the deeper connection they have with food.  RTGTROY is here to help.

-Reprinted with permission in full or in part from the American Counseling Association’s Counseling Corner Blog.