13 - Food and Fitness VLOG - Accountability!

12 - Food and Fitness VLOG - Music and Moving While Working

You can burn while stuck inside on a rainy day! My only official "exercise" was a short 15 minute walk around the block, but I am already scheduled to exceed my calorie burn goal of 2500 calories because I am working around the house: standing and cooking and going up and down stairs with laundry and organizing. SO, do not let a rainy day keep you from burning calories! 

11 - Food and Fitness VLOG: Get Up and Move!

10 - Food and Fitness VLOG: Review of 8 Ways to Control Your Appetite

Can you remember them?

1) Sleep
2) Smile
3) Sunshine
4) Sweat
5) Stress-Less
6) Sensory Stimulation
7) Bond
8) Routine

Remember S (for Serotonin and Dopamine) x 6 + B (for Boosting) + R (for Regiment)
Serotonin and Dopamine Boosting Regiment!

9 - Food and Fitness VLOG: 8 of 8 Ways to Control Your Appetite - ROUTINE

8 - Food and Fitness VLOG: 7 of 8 Ways to Control Your Appetite - Sensory Stimulation

 Sensory Stimulation – See (art and nature), touch (massage, softness), smell (flowers, vanilla), taste (rooibos tea), and hear (music, nature) what is beautiful around you!

7 - Food and Fitness VLOG: 6 of 8 Ways to Control Your Appetite - BONDING Face to Face

Facebook, texting, emailing, and phoning do not count. The studies show that you only get the boost from face-to-face contact! 

6 - Food and Fitness VLOG: 4 & 5 of 8 Ways to Control Appetite: Sunshine and Sweat

Instead of snacking I will go out in the sunshine and get exercise. If you are at work, take that afternoon break time to take a fifteen minute walk. (Or better yet, can you walk to work? Can you take the bus and walk from the bus stop? So much better for YOU and the environment!) 

We may not always have sunshine, but when we have it, let's take advantage of it and see our impulse control and mood soar!

5 - Food and Fitness VLOG: 3 of 8 Ways to Control Appetite - Stress LESS

We will talk a whole lot more about stress reduction in future VLOG posts, but here is a nifty-fifty (seconds) for you!

Here is a nice article on more ways to Stress-LESS!

http://www.womansday.com/health-fitness/stress-management/10-unexpected-ways-to-stress-less-2113#slide-1

4 - Food and Fitness VLOG: 2 of 8 Ways to Control Appetite - Smile!

Dopamine controls the brain's reward and pleasure center, and smiling helps release dopamine which leads to us turning to smiling rather than food to make us feel better!!!

It really is true! This is from http://www.psychologytoday.com/blog/your-brain-food/201112/addicted-smiling:

When we smile, fake or real, the contractions of the facial muscles slightly distorts the shape of the thin facial bones.  This slight distortion in their shape leads to an increase in blood flow into the frontal lobes of the brain and increases in the release of dopamine (Iwase et al., 2002, Neuroimage17:758).  As a result, walking around all day with a smile on your face will bias your mood to be happier. Not only will you be happier but your smile might spontaneously induce the release of dopamine in someone else's brain—now that truly demonstrates the power of a smile.

SMILE!!!! :)

Natural Ways to Increase Serotonin and Dopamine Levels Handout

3 - Food and Fitness VLOG: 1 of 8 Ways to Control Appetite - Sleep

Here is the handout: 

Natural Ways to Increase Serotonin and Dopamine

2 - Food and Fitness VLOG: Accurate Calorie BURN Recording with the BodyBugg

The BodyBugg is one of the most important tools I use in my arsenal for weight control! 

I do not get any compensation for this! Here is the link: 

BodyMedia

1 - Food and Fitness VLOG: Walk Around the Block!

I am going to do a daily VLOG about things I am learning in my journey to WELLNESS of Body! No make up in this early morning walk!

Correction: After recording this, I used my BodyBugg to measure my calorie burn for the .9 walk around the block, and it is now a 75 calorie burn because I am 30 pounds lighter! I need to walk 1.2 miles to burn 100 calories now!