Do you struggle like most people with impulse eating?
It’s happened to all of us. You know the feeling – you are:
- away from home running errands.
- out late because you had to stay at work longer.
- hungry. Not just a little hungry though.
Bottom line: You have to eat. Now!
It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.
So how can you prevent and/or control these emergencies? With “Emergency Preparedness” of course and here are some helpful tips. It does take some planning, but it isn’t as hard as you might think.
- Make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs; balanced enough to substitute for a meal, if needed.
- Unsalted nuts provide protein and good fat. i.e. walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts.
- Raw Veggies are crisp, juicy, cold and sweet and full of the micronutrients your body craves.
- Cheese, if you eat dairy. A small slice of your favorite will give you a complete protein, a little fat and be comforting.
- Nut butters. i.e. cashew, almond, peanut. Almond butter is great on a banana or apple; cashew butter is perfect on whole grain crackers.
- Boiled eggs, cold and salted, are a powerhouse of protein.
- Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.
- Water. Carry bottled water and drink it.
Remember: The goal is to tame the beast inside you that is calling out for unhealthy food!
Now we’ve discussed nutrition so let’s get started with another exercise in this Fitolution.
Squat to Overhead Raise
Abs, Full Body/Integrated, Legs – Thighs, Shoulders
Dumbbell or Kettlebell
Hold one dumbbell lengthwise in both hands so that each hand is holding a weighted end, and place the feet about shoulder-width apart. Or hold a kettlebell by the horns. With the arms straight down, slowly bend at the hips and keep the back straight while lowering into a squat keeping the weight between both legs. At the bottom of the squat push both feet into the ground to return to standing, and keep the arms straight while swinging the weight straight in front of the body to finish with it over the head. Lower the weight back down in front of the body to return to the starting position. Perform 3 sets of 12 reps. (Adjust weight as necessary.)
Enjoy the rest of your day.
As always, any questions/comments, I’m only one-click away.