That's Fit

If you missed our daily postings this past week, we invite you to take some time to catch up on our prior week's news and gear up for a new week of healthy living information and inspiration.

Goodbye July, hello August! Back-to-school is on its way, but you still have plenty of time to squeeze in some beach and vacation time. Keep up your fitness routine the last few weeks of summer with these great posts from the past week.

• Are you getting fit in the pool this summer? Jacki shares a simple way to clear your water-logged ears.
• Bev shows you how to look to the stars for fitness inspiration.
• Maggie teaches us to learn the difference between real hunger and the kind that makes me want to visit the ice cream store every night.
• Need motivation to exercise? Let your computer do the work for you by signing up for inspiring emails.
• Kevin Federline is making a fitness DVD. No, really.
• The dog days of summer are here. Debra shares some healthy treats for those hot and sweaty kids.
• Feel like your life is a circus? Get the whole family moving with CircusFit.
  

Have a great week, everyone!

Most of us have been there: After a long, hard day, you head to the freezer and promptly grab the Ben & Jerry's. Next this you know, the entire tub is gone and you're left with that sinking realization that oh my gosh, I just ate 90 bazillion calories in one sitting, my pants are going to be too small tomorrow, GAH! Or maybe you didn't even realize how much you were eating. You were too busy losing yourself in an episode of Gilmore Girls and before yo know it, half of a large pizza is gone and nobody else was eating it but you.

But whatever the case, Binge eating is no good--for your health, your waistline, your mood and your self-confidence. That's why you need to be aware of what you put into your mouth. AOL Health recently put together 44 tips to help bust binge-eating behaviour. A few tidbits:

• Use blue dinnerware, including plates and napkins. Research shows it can act act as a natural appetite suppressant.
  
• If you're going to drink with dinner. drink beer. Those who did ate less than those who drank wine in a study.
  
• Don't eat by candlelight. Low light can trigger binge eating.
  

Interesting, huh? Read the rest of the tips by clicking here.

I was driving home the other day and a radio show was discussing something called "supernova burnout." It's where business executives get wrapped up in thinking that if they just get to that top rung in the corporate ladder, they'll be happy. So they work and work and work -- forgoing all other aspects of their life -- but they're content in their misery, because they believe the payoff is coming. Then, when they finally make it to the top, they discover that happiness didn't get delivered with the fancy mahogany desk, brass nameplate on the door, and the bigger paycheck.

The same holds true for weight loss. For many people, obesity is tightly wound with emotions. Many people eat when they're upset, which can cause extra weight gain. Others have insecurities that they feel are caused by their extra pounds. But weight and happiness are not the same things. Happiness, being comfortable in your own skin, and being confident in who you are needs to come from within. While it's important to achieve a healthy weight, anyone who feels that losing weight is going to solve all their problems is likely in for a disappointment.

Good Housekeeping has a great article about weight loss and happiness. The article makes a strong final point: If you're overweight, by all means do what you can to lose weight and improve your health. But don't weight for a certain number on the scale to try to be happy. Do whatever work it takes to accept who you are now, and live your life happily.

Have you taken a peek at our Summer Slimdown Guide yet? It's full of tips for a healthy and fit summer. We didn't forget (and we hope you don't either) that losing weight isn't just a numbers game. For many people, a lack of self-confidence is a contributing factor to weight gain. When you don't feel good about yourself, you're less likely to take care of yourself and, in time, extra pounds can creep up on you.

Taking care of your health -- both physically and emotionally -- is important. When you care for your own well-being, you're better able to manage your life effectively and energetically and you're better able to care for your loved ones. If your self-esteem could use a little boost, try some of these ideas:

• Meditate. Taking a few moments each day to re-center will help you to feel better about yourself.
  
• Pamper yourself. Schedule periodic "pampering" treatments -- get a facial or a massage, visit a spa, or get a pedicure.
  
• Associate with supportive friends. Spend time with those who make you laugh, those you can count on for support, and who love you unconditionally.
  
• Live healthfully. Eating right and exercising don't only improve the health of your body, they improve your mind and spirit as well.
  
• Do something for others. Put yourself and your needs aside occasionally and do something for others -- it's amazing how focusing on someone else's needs can give your self-confidence a huge boost.

Check out the gallery for more info. And be sure to read through the Summer Slimdown Guide -- it's chock full of tips to help you finish the summer season in style.

To many Americans, summertime in the great outdoors is associated with food. Giant grill-fests where everyone brings a dish to pass. People tend to focus more on the spread than the outdoor activities. I just spent this past weekend climbing and hiking with a local mountaineering club, where I had the chance to quietly observe the general eating habits of rock climbers. I felt a bit like Jane Goodall.

For a majority of the climbers, eating was simply a means to climb. Oatmeal or whole-grain cereal with fruit was a common breakfast favorite, as it provided decent energy for the morning ahead. I never saw a box of donuts or a slice of danish. After hiking and setting ropes for a couple hours, I had to remind myself to grab a handful of trail mix before scaling the wall -- I had already burned through my small breakfast. At lunch time, climbers rummaged through their pack to locate a modest sandwich, a can of protein-rich sardines or a pack of ready-to-eat tuna. I never saw a bag of chips, a soda or a candy bar. Water was the main hydration of choice.

Emotional eating expert Geneen Roth says, "Our relationship to food is a perfect reflection of our relationship to life itself." For the handful of climbers I observed on this trip, eating and hydrating was secondary -- it was a tool to fuel their love of climbing. When you start thinking about food in this way, it's hardly the superstar in your life anymore. I'm guessing it's one reason climbers on the trip were fit. This was my kind of picnic.

Goodness knows I've done it. I'm a terrible emotional eater and, if I don't stop to think, I can easily find myself digging in the cupboard for food. Not to satisfy hunger, but in a futile effort to stuff down some other emotion. (I'm not proud, but there's the truth.) Even if you don't emotionally eat, it's easy to overeat when sitting down to watch a movie and the over-sized bucket of popcorn is right in front of you.

To stop overeating, you have to understand your triggers. AOL Body has some great tips about overeating. Some of the causes:

• Environment. Restaurants invite you to relax, enjoy the environment, and usually order more. Fast food joints super-size your quick meals. Buffets let you eat all you can. Don't succumb to the environment and eat more than you normally would.
  
• Eating by association. You turn on the TV and it's time to snack, right? No! You're supposed to eat when you're hungry, not because your activity dictates it.
  
• Portion distortion. Our eyes play a big role in what we eat. If your plate is over-sized, don't be fooled into thinking the whole plate needs to be filled.

For more causes of overeating and tips on how to stop, check out the AOL Body slideshow.

Anorexia and bulimia are eating disorders where people use unnatural methods to get or stay thin. But there's another category of eating problems; disordered eating is a term that describes any number of unhealthy eating patterns. While disordered eating is likely not as detrimental to health as anorexia or bulimia, unhealthy eating patterns can affect overall health in a number of ways. And disordered eating is more common than you may think. SELF Magazine recently conducted a reader survey and found that 65% of respondents have an unhealthy relationship with food.

So what is disordered eating exactly? The definitions are vague, but any unnatural method of eating could be lumped into the disordered eating category. For example, cutting out whole food types in an effort to control weight (such as shunning all carbs), emotional eating or turning to food for comfort, and following restrictive diets beyond what is medically necessary.

Take SELF magazine's quiz to see if you're at risk for disordered eating.

Have you ever heard a guy say that he needs to shed a few pounds, make some tiny changes in his lifestyle, and -- BOOM! -- he's at his goal weight? I know that's how it is for my dad. He'll state he wants to lose weight, drop desserts for a week, and all of a sudden he's down five pounds. Quite frankly, it's annoying. Granted, this is a bit of a stereotype -- not all men can lose weight easily. Differences in body chemistry, lifestyle habits, and other health factors can make it difficult for some men to lose weight. But, as a general rule, most men can lose weight more easily than women. Why is that?

Men have a larger muscle mass which helps them burn 30% more calories. Women have the added disadvantages of extra body fat and a predisposition to store fat. Also, many women retain water at least one week each month. There are other reasons men might have an easier time with weight loss, too.

When did children start getting so much darn candy for Valentine's Day? What happened to just passing your friends a little card in a little envelope? Seriously, it rivaled Halloween around here, and that's saying something. I finally threw it away today, not because my kids were bugging me for it (out of sight, out of mind), but because every time I walked through the kitchen I caught myself reaching for one of those foil covered hearts.

According to Healthbolt, a new study out of Cornell University found people ate 50% less when they could see the evidence of their binge, whether it was candy bars or chicken wings. Apparently, being able to see how much you're eating helps your brain register the amount. So the next time you find yourself poised to overeat, save your wrappers and see if you can put the brakes on that binge.

Peter Walsh, professional organizer on TLC's Clean Sweep seems like such a sweetheart. I mean, he'll take your Aunt Evie's antique picture frame that you're sentimentally attached to and throw it in the sell pile without a moment's hesitation. But while he's ripping your prized possessions from your, well, possession, he'll look at you with those kind eyes and convince you that he's doing it so that you can finally be happy.

But can decluttering your life translate into a smaller waistline? Walsh thinks so, and has recently released a new book titled Does This Clutter Make My Butt Look Fat? The basic premise is that by cleaning up the emotional junk that we're so attached to, we'll rid ourselves of the vices that make us overeat.

Have you read it? Let us know what you think. Should Walsh stick to helping people sort out their spare bedrooms, or has he hit the nail on the head with this new book?

Guilt. It's everywhere, isn't it? And you can always find it at the dinner table. Too much of this, not enough of that -- sometimes we're never more self-critical that when we're eating. But experts say that you don't have to be "good" 100% of the time and that even that connotation of "good" and "bad" can be damaging. As long as you have a generally healthy diet, it's ok to splurge a little now and then.

Food guilt can lead to emotional eating, according to this article from Self. If you struggle with good food/bad food guilt, take a look and learn how to look at your eating in a whole new, more positive light while making changes that may improve your daily menu.

I was watching TV the other day and saw Burger King's new ad -- The Whopper Freakout. As an experiment, they quit making Whoppers at one particular Burger King and filmed their customers reaction. The commercial is pretty intriguing, especially if Whoppers aren't on your must have list. One woman demands to see the store supervisor, and another man just looks downright sad. The emotional attachment is clear -- two men even brought up their childhoods.

I laughed in disbelief, honestly, the first time I watched it. But then I had to stop and think. I could care less if they stopped making Whoppers tomorrow; I wouldn't even bat an eyelash. But there are foods I'm pretty attached to. And that list of foods is far from sinless. So I was honest with myself, and this is what I came up with. Here's my short list, in no particular order:

1. Apples
2. Hummus
3. Peanut butter cups
4. Red peppers
5. Briannas Poppyseed Dressing

At dinner tonight, I decided to throw the same question at my husband. He didn't hesitate before saying:

1. Salsa
2. Sushi
3. Beer
4. Pizza
5. Beef Jerky

I laughed, and said I wasn't sure whether to share that list with America or not. But, hey, at least he's honest.

So let's hear it, That's Fit readers, what are your "freakout foods?" Are there at least a few healthy items on your list?

My otherwise fit and healthy brother-in-law was recently diagnosed with a hereditary condition that makes his body produce excessive amounts of cholesterol. The cure? Quit eating fat. ALL fat. It was a big change for this guy who was used to hearty meals and an unrestricted diet. I recently asked him how it was going, and he said, "It was really hard in the beginning, because I love to eat. But now I pick up an apple or a banana and it just tastes soooo good." He said he battled cravings for about 6 weeks, but that now they were virtually gone.

In this article from Women's Health, they discuss that same idea as a suggestion for battling cravings. In the long run, you just have to reteach your body what sweet means. Natural sugars from fruits can quiet a craving, and if you're consistent, you'll learn to crave those instead. They have some other great ideas for nipping those cravings in the bud, including:

• Accept and acknowledge the craving (but don't act on it!) to diffuse its power over you.
• Allow yourself a small portion of your favorite treat on occasion, if you can practice portion control.
• Fantasize about something else. Your short-term memory can only hold so much information, so if you start dreaming about that last piece of pumpkin pie, conjure up a different pleasing (and non-food) image to take its place.
• Use smart substitutes. Like I said above, you really can train your brain to crave fruit instead.

How do you handle serious cravings?

One of the problems with holiday weight gain lies not so much in the meal itself -- after all, how much can you really eat in a sitting? (Wait, don't answer that.) -- but in the fact that delicious, delectable goodies are lying around all weekend long It's hard not to reach out and try a bite of this or put a little extra of that on your plate. I'm all for indulging a little on special occasions, but if you find yourself putting on a little weight every time a party or holiday gets together rolls around, it might be time to think about what you're eating.

Mindless eating is a problem year round, but it can be especially problematic over the holidays. MSNBC has a few quick tips to help you be a little more mindful about what your body is telling you eat:

• Wear a belt. If not a belt, at least a snuggish pair of pants (and leave them buttoned). When you're full, excuse yourself and resist reaching for seconds.
• Put your calories toward your favorite items and things that you don't get to eat every day. That way, you'll still feel like you're celebrating and not depriving yourself.
• Take small portions the first time around. If you need to go back for more, a second small portion will do, but chances are that those two servings are smaller than the large first serving you'd typically take.
• Forgo the late night turkey sandwich and eat a piece of fruit or some carrots from the veggie tray instead.
  

Have a happy and healthy Thanksgiving!

Are you an emotional eater? You're not alone -- so many of us turn to food when we're feeling stressed, upset or blue. But here's another blow to those of us who turn to food in times of distress -- we'll have the hardest time losing weight, according to this article.

It makes sense, really. I'm an emotional eater and when I'm trying to lose a couple of pounds, my progress is sometimes set back by by what's going on in my life at the time. What about you?

If you're trying to lose weight, it's important to realize what driving forces are behind your over-eating. If you suspect you might be an emotional eater, keep track of your eating habits through a food journal -- you'll probably see a pattern over time.