I've been having a little trouble...

...with sugar cravings lately.

Most of the time I'm eating healthy snacks - fruit, veggies, crackers, organic ice cream - but lately (as in since Thanksgiving or maybe Halloween) I've been craving the hard stuff. Sour Straws, Oreos, Chocolates, PBMnM's, Cookies & Cream chocolate bars, ice cream, cool-aide type drinks, just SUGAR. Which is weird because at Thanksgiving I gave myself the go ahead to eat whatever the heck I wanted - I had pop (I never have pop), candy, desserts, etc. And because of it I felt immensely sick and I'm surprised I didn't get a sugar headache. As I think about it I realize that it really started around Halloween. We had lots of sugar/candy around because of trick or treaters and I started bringing a small amount to school each day. Now I absolutely crave sugar around 2 o'clock pm. And if it doesn't get filled I just have to give in bigger later.

When in reality I just need some natural sugar (grapes, banana, strawberries, orange, apple) to get me through the slough time when I really want to lay down in the hallway and take a nap. Not to mention eating some good, healthy, and whole grain/veggie meals every two hours to keep my mood and energy up.

This article gives some good ideas to curb that sugar craving.

• Chew gum. Sugar free gum.
• Walk away. Literally go for a walk.
• Meditate.
• Try to eliminate other sugars from your life.

The Cafeteria

I did not have time to go shopping awhile back so I could not bring lunch with me to school. So I decided to go to the School Cafeteria. It is fantastic - ok, not fantastic as in deliciously amazing best food I've ever eaten, but - more fantastic in the way it cost me $3.80 for a large salad of my choosing. It filled me completely up. I was very impressed. They also have hot food, already packaged food, etc. and it is so much cheaper than the fast food restaurants downstairs (and probably healthier). Go check it out. Save some money. Fill your belly. Be nutritious.


UVU is doing a Holiday Health Challenge. Its too late to join (it was free, Nov 15), but you can do one yourself! Go weigh yourself right now and weigh yourself again January 10. You win if you stay within two pounds of what you are right now.

There is a guest lecture series here at UVU on the topics of alcohol, tobacco, stress, eating disorders, lifestyle change, planning health, nutrition, and plastic surgery.

I'm HOPING that the Zumba and Yoga classes will stay at the same time for next semester because THEN, FINALLY I can attend them!

Also, take advantage of the FREE health risk appraisal - go sign up HERE.

UVU Wellness Quest

Stress Relief in Four Weeks - Week 3: Progressive Relaxation Exercise

You tighten naturally when you have stress which may lead to more stress. (This totally happens when I get migraines, more stress=more tightness=more pain=more stress=etc.) Relaxation can help stop the cycle.

1. Lie down.
2. Close your eyes and take a deep breath in through your nose and out through your mouth. Relax all muscles in body.
3. Start in your toes and tense all the muscles in your feet as hard as you can. Curl your toes up against your shoes. Tense your calf muscles and squeeze for 5-10 seconds. Slowly release and loosen the muscles of your feet and calves. Concentrate on relaxing.
4. Move the tension up your legs and do the same thing progressively up your body until you reach your head. Always remember to release the tighten slowly and focus on relaxing the muscles.
5. You hold your most stress in your head, neck, and face so be careful with this area and do over several times.

Release all the negative energy and thoughts from your body. Take a few deep breaths and then slowly open your eyes and at your leisure get up.

Resource: The Center for Mindfulness

UVU Health Quest

Stress Relief in Four Weeks - Week 3: Assertiveness Assessment

First order of business to understand what style you use in interpersonal communication. Which one do you use most of the time? I use the passive style. I indirectly express my opinions and wants if at all. Others styles are aggressive style which you give your opinions and wants at the expense of others and assertive style where you give your opinions without violating anyone else.

Second order is to identify where you want to be more assertive (assuming that is where you want to be...since its the 'ideal'). Are you assertive when you ask for help? state a differing opinion? receive or express positive or negative feelings? say no? Who are you assertive with? Parents? Co-workers? Classmates? Strangers? Spouse? Employer? Children? I am pretty much non-assertive, aka I am not assertive with anyone and with any situation. Except when I am speaking about my positive or negative feelings with my husband. I think he's the only one I feel comfortable enough with.

Body language is third. What type of assertive body language do you use most of the time? I don't use any of them. Although I would like to.
a) Maintain eye contact
b) Maintain posture
c) Speak clearly, audibly, and firmly

Fourth is effective communication and listening skills. What do you do most of the time? Are you preparing for what you're going to say? Do you ask for clarification? Do you acknowledge to other other person your respect? Do you compromise? I don't think I do any of this most of the time, although I try to clarify and focus on listening to responding. I think it would be a good idea to let people know that I respect their opinions.

Five: avoid manipulation. What do you do most of the time? Use a broken record? Defuse a sticky situation? Delay yourself until you are calm? Acknowledge criticism you agree with? I don't think I use a broken record and I believe I do a really good job of not responding when I'm heated. I am not sure how well I do at defusing others anger or acknowledging criticism.

I have the hardest time with this sixth one. Learning how to say no. I hardly ever....ok never, say no. I always agree and try to be the most helpful person ever. Sometimes this gets me in big trouble - aka: stress to the max. I already stress easy but to avoid confrontation (even if none were going to come) I agree to everything. I just can't seem to say no. Do you tell people exactly why you're saying no? or do you let them down gently?

Coming in as last is putting assertiveness into action. Take your number one problem and answer the questions.
Who is involved?
When does it take place?
What bothers you?
How do you deal with it?

Resources: Center For Disease Control, Mayo Clinic, Center for Mindfulness.

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UVU Health Quest

Stress Relief in Four Weeks - Week 2: Positive Self-Talk

If you thoughts are mostly negative (me) thoughts then you're obviously pessimistic. Duh, right? Well the opposite is true. Positive thoughts = optimistic. We know that however, especially for me, it's hard to make a change or feel like you can make a change. (I hate Utah).

Benefits of optimism: resistance to illness, reduced risk of coronary artery disease, more productive in work and school, and better bonds in relationships.

That's nice right? Well, I guess the other benefit is it lowers stress, hence we're in week two of stress relief.

First we identified misconceptions in thinking - filtering: filter positive, focus on negative; personalizing: blame yourself when anything bad happens; catastrophizing: anticipate the worst; polarizing: good/bad, black/white, or perfect/failure.

Then we figure out what you say to yourself and how often. Take a look at your thoughts throughout the day and lay out what you find. Change it.

Exercise:
Write down the most common negative thoughts that you tell yourself.
Choose at least one of the above to write a positive statement to counter it.

Take time, just work slowly and overtime you can overcome your negative thoughts.

Resource: Robert Holden, PhD; Happiness Project

UVU - Health Quest

Stress Relief in Four Weeks - Week 1:  Self Massage Techniques

This is the best thing short of an actual massage or someone else massaging you. Massage yourself! Obviously, its not going to be completely relaxing however something is better than nothing! I've been trying to do one of these every class period while I listen in class. It is so nice, it helps me get through classes and not be so antsy to get out of class.

First up - self massaging your shoulders. This is my favorite one and the easiest one to do while taking notes and listening. Concentrate on breathing (deeply and let it flow) and get those tender spots. Your neck and shoulders are MAIN areas where you collect stress (I ESPECIALLY do) so make sure to massage your neck and shoulders A LOT during main stressing situations.

Massaging your hands: Relax one hand and massage the fingers, palm, and especially the skin between the thumb and forefinger (TRIGGER POINT!) and get the knots out and soften up your muscles. Repeat with other hand.

Ears: This one is kinda weird, I've never rubbed my ears before however - it feels nice. Start with the rim of the ear up and down, up and down, then move towards the inside of the outer ear this will increase blood flow and give you more energy (I made up that part).

Forehead: I am excited to use this one when I get a migraine. Put your forefingers of both hands on your hairline and push and pull up and down and side to side going up and down your hairline. You can either lean over or just sit up. Make sure you do it for 1-3 minutes for de-stressing effects.

Try em out! They help (especially massaging your neck and shoulders).

UVU Health - Seeing it a little more...

MY Health Quest

Today was my second consultation with my nutrition specialist?, I'm not really sure what to call her. Anyway, we went over my goals and started on nutrition. Here is what we went over.
Nutrition Labels: 5% or less is low and 20% or more is high.
I should stop drinking whole milk. :(
Eat snacks!! Your body is programmed to eat every 2 1/2-3 hours. This boosts your metabolism and helps you eat less. And you skip the whole, my blood sugar is dropping and I need that candy bar.
Eat Breakfast! Your metabolism slows at night and hits a low right before you wake up. It gives you energy to start a day out right (not to mention helps mood.....boy did I learn the hard way today). And if you are one of those people that isn't hungry in the morning, its probably because you had too hefty a dinner or ate too late (remember, your metabolism slows at night?....this means your body doesn't digest it very fast and likes to just store it). Which means you should not eat about 2-3 hours before you go to bed.
Check out www.choosemyplate.gov/myplate/index.aspx and see how many calories you need a day and how many servings of what you should be having. It's really convenient. 
Tips:

• Go for complex carbs: whole grains, fruits, veggies. 
• It's whole grain if whole wheat is the first ingredient.
• Eat five fruits and veggies a day (get those veggies!).
• Get you some poly and mono unstaturated fats. These include nuts, avacados, peanut butter, and fish. 
• Eat your lean meat (or lentils, whole grain, beans, and nuts). Your body needs those proteins it can't make itself.
• Whole milk is probably not the best dairy.
• Moderate sweets - if sugar in any form appears first or second on the ingredients list - its high sugar. 

I also learned about organic. 100% organic means just that. Organic means it contains at least 95% organic ingredients. There is no legal definition for natural food, free range, and hormone free - anyone can use it, for anything. 

So go to the website and start your responsibility to your health. You can do it.

MY Health Quest

A few weeks ago I decided to sign up for the nutrition and stress management health quest at UVU. I emailed the group and they got right back to me. I went today for my first consultation. We set up our appointment to fit my schedule and for the two classes together it is $16. At this first appointment we filled out some forms (as in, sleep habits? stressors? eating habits?) and formed some positive and specific goals. My first goal was to drink 3L of water every day (this is equivalent to 10 cups and 8 is the general idea of enough, although - I should probably drink more). To do this I fill up my 1.5L water bottle every morning and try to drink it before I eat breakfast. Then I fill it up again to drink with dinner. I find that I actually get thirstier when I drink more and it makes me realize how much water I really need to get by in the day (be ready for bathroom breaks). My second goal - which we will work on throughout the semester was to get out of bed every morning. Getting to class is really hard for me. My third goal is to understand nutrition better, especially portion sizes and labels, basically set my ideas of nutrition in stone. It was really nice to have someone to talk to about my eating habits and stressors and just get it out there. She had some really good suggestions and was very helpful.

Health Quest at UVU

Head on over to this website and fill out the form to receive more information. Under "how do I participate?" is the option to either sign up for all the weeks or just which ones you're interested in. I signed up for Nutrition and Stress/Sleep because those are what I want to learn more about and struggle with. It's only $8 per session and you meet with a wellness coach at a time that is convenient to you. It's one of the best personalized options I've found on UVU campus regarding health! Go take advantage of it!!

Mindful Eating at UVU

I was hoping this was a seminar I could attend once and take notes on, but it is not. It is a workshop held for several weeks that you have to pay for. Seeing as I cannot pay for it, nor attend because of conflicts - I thought I’d just post about it so if any of you are interested, you can sign up. It looks very beneficial!

It’s based on these books:

1. Am I Hungry Inc. and Eat What You Love and Love What You Eat. – Dr. Michelle May, M.D. – founder of Am I Hungry Inc. and author ofEat What You Love and Love What You Eat
2. Intuitive Eating – author Evelyn Tribole, M.S., R.D and Elyse Resch, M.S., R.D. F.A.D.A 
3. Women Food & God – author Geneen Roth

And here are the benefits:

• Be in charge of your eating instead of feeling out of control 
• How to eat the foods you love without overeating or guilt 
• How to increase your metabolism 
• How to eat healthier without depriving yourself.

(Found via pdf file found on the calendar under Never Diet Again)