The truth and nothing but the truth

The truth & nothing but the truth.

1 ISSUE

FITNESS AND HEALTH

'The truth and nothing but the whole truth' is a series of infromative quarterly publications aimed at addressing and deciphering contemporary issues with a huge amount of controversy around them and as a result have become exaggerated and misrepresented.

This issue will focus on the topic of fitness and health.

Over the past centuries this topic has become more and more saturated with various myths and misconceptions and as a result, it is not clear anymore what the real deal is and people have become so fed up with it all and have categorized that part of their lives as a marketing gimmick that will forever remain unsolved. The aim is not to coerce you into eating your peas, joining a gym or to sign up for the next marathon race (although that would be a great added bonus if that was the end result!). It is more of a realistic

the time you reach the last page you will have a better and more positive understanding of what it really means to be fit and healthy, why one should consider investing in such a lifstyle, and the truly fufilling benefits that come with it.

Full disclocure

and honest point of view, laying down the facts. Hopefully by

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Contents

Full disclosure

Page 6

Two sides

Page 10

Body image

Page 28

Let’s get technical

Page 20

After all is said and done

Page 36

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1

This section will look at what it really means to be fit

and healthy. Is it all about physical appearance or maybe

a state of mind? Different people perceive health and

fitness differently and with all the fad diets and media or

social influence in society, fitness and health has taken

all kinds of forms and has sometimes lost their true

meaning and value. Why should one consider investing

in a healthier lifestyle? what are the benefits? what does

being healthy and fit mean to you?

Full disclosure

What does it mean to be fit and healthy?

We can come to terms with health and fitness by seeing our bodies as precious temples and so treat them as such to get maximum use.

A healthy lifestyle leaves you fit, energetic and at reduced risk of disease, based on the choices you make about your daily habits. All of us have our own ideas about staying fit. While some would swear by a strict diet, others would vouch for an exercise regime. Yet another group is left wondering where to begin. So, here are a few of unambiguous truths. There are people in all shapes and sizes who are healthy. There are people in all shapes and sizes who are not. Healthy and fit “looking” bodies and healthy bodies are two different things. Good health is more than skin deep. It goes beyond of how we look externally. To imply otherwise threatens our very own health. Every person can make lifestyle adjustments that can translate into major health benefits. Being more mindful of your diet and being more active, within your capacity and desire, are steps toward that goal. If we are going to talk about health and

we are talking about in the first place. What does “healthy” mean to you?

Full disclocure

promote its importance, we need to figure out exactly what

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Why you should consider it One can get so much from exercise and eating healthy, less stress, more energy, agile body and added rewards include losing weight over time and feeling better about yourself.

It also boosts self esteem and confidence as you become stronger and healthier you start to feel good about yourself.

It’s not about doing everything at once but having a reason for the change you want and a plan that will get there. The nice bit is the reward for doing it all.

Do you find it hard to wake up and motivate yourself?

You’e got to find inner meaning for exercise. More than just vanity. You’ve got to want to work out for health, for energy, and because you love it. Exercising for vanity can get old quick. Exercising for strength with the extra bonus of getting more toned is what you want to aim for.

You can start small by reading up on how the body works. Join groups of people who want the same as you, whether that be working out together or just motivating each other when the challenges get too much. You can also seek professional help in the form of a health coach, fitness trainer or nutritionist.

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Full disclocure

There are two sides to the issue of fitness and health:

Diet and physical activity. Working hand – in – hand,

these two components can make a significantly positive

difference in one’s life. This section will focus on these

two components and the reason they play a pivotal role.

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Two sides

s

When it comes to eating healthy, it seems everyone has advice. Eat meat, don’t eat meat. Eat wheat, don’t eat wheat. But healthy eating is not about who can follow the strictest diet or deprive themselves the most, it’s about eating food that boosts your mood and energy, and gives your body the nutrients it needs to stay healthy. Skip the 'diet' and just eat healthy.

What is eating clean?

Simplified, eating clean means stripping your diet of nutritionally meaningless foods. This means no fatty, fried, processed, sugary foods. In comes the whole foods.

Eating things like lean protein (chicken breast, turkey breast, fish, tofu, egg whites etc.), veggies (broccoli, kale, romaine lettuce, green beans etc.), whole grains (quinoa, oatmeal, bulgur, brown rice, etc.), and good fats (almonds, avocado) will keep you fuller, longer.

Why? If you eat processed foods, they are pretty much already “broken down” for you, so the time it takes to digest a french fry will be waaaaayyyyy quicker than the time it takes to digest a baked sweet potato with skin. Make sense?

And processed foods usually have a ton of sugar, sodium, and preservatives that can make them quite addicting. If you try to ween away from chips, candy, and all that other 'bad stuff', your taste palette will rewire itself so that you won’t want it anymore. It takes about 2 weeks. Today I ate my steel cut oats with no brown sugar and no milk even (not saying it’s bad, I just didn’t add it). Just oatmeal made with water and the sweetness of a banana. Tasting whole, real food is so much more satisfying in comparison to eating food hiding behing a blanket of nutritionally invaluable junk.

It will not be an easy transition to make but once you get

Skip the diet, just eat healthy.

into it, you will find your body will love you for it and will never want you to go back to your old ways – I promise!

Two sides

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Clean up that diet!

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1..Clear the kitchen Ok, it’s time to go through your pantry and fridge and cull all the bad stuff. Keep a pile to donate and another pile to toss.

When you rid your home of unhealthy foods, it will make this journey all the more easier. Always ensure you read up on the labels too. Any ingredients listed that you can’t pronounce, bin it!

2. Stock up on produce Replace all the unhealthy items you tossed for nourishing & super clean foods. Remember to stock up on a ton of fresh fruit & vegetables, whole grains and lean cuts of chicken breast or fish for your fridge. Buy some healthy snacks to munch on throughout the day too. Raw nuts are a great option to keep stocked in your pantry or in your handbag.

3. Plan, plan, plan Eating clean is much easier when you are prepared.

Consider pre – planning your meals for the week. When heading out to do your shopping, be prepared and write up a big list. This will include all your clean eating foods, and your pre – planned meal ingredients. By sticking to your list, it will help keep you focused and less likely to stock your trolley with unnecessary packets of chips and sweets.

4. One step at a time Clean eating for some may be a slight tweak in their everyday eating routine, or for other’s a total lifestyle overhaul. Whatever category you fall under, just remember that Rome wasn’t built in a day. Changing habits is hard to break. Make tweaks here and there, and if you slip up – don’t worry. Just make your next meal is super clean!

5. Treat yourself Eating clean doesn’t mean you have to rid yourself of all guilty pleasures. Far from it, because some clean treats are just as good (if not better) than your regular sugar laden double choc fudge brownie. Speaking of chocolate, try our dark chocolate bark recipe to satisfy your cravings.

Exercise So when you hear the word “exercise” what is the first thing that pops in your head? Torture? discomfort? Sweat? Fear?

Happiness? or do you simply cringe and shove the thought of exercise some where far, far away in the depths of your mind?

It is interesting when I look at how some people extremely love exercising and the simple thought of breaking a sweat makes them smile uncontrollably. Whilst on the opposite side of the spectrum, the thought of exercise makes them feel immediately self – conscious, fearful and uncomfortable for a many reasons.

Exercise is absolutely beneficial for you. I know that most of the time, people associate exercise with an intention of losing weight and although a lot of people do use exercise for weight – loss and general improvement of their physique; the benefits and necessity of exercise are far beyond those basic reasons.

Your body is designed to move. You do not have to be a top class athlete. Just move. There are a million benefits for purposely including exercise as an integral part of your lifestyle.

Two sides

Your body is designed to move.

You do not have to be a top class athlete. Just move.

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So what are the benefits? everyone keeps talking about the benefits of physical activity, You know exercise is good for you, but do you know how good? Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing ?

1. Exercise controls weight Exercise can help prevent excess weight gain or help

2. Exercise improves mood, self esteem and confidence

maintain weight loss. When you engage in physical activity,

Need an emotional lift? Or need to blow off some steam

you burn calories. The more intense the activity, the more

after a stressful day? A workout at the gym or a brisk

calories you burn. You don’t need to set aside large chunks

30 – minute walk can help. When you exercise, your body

of time for exercise to reap weight-loss benefits. If you can’t

releases chemicals called endorphins. Endorphins also

do an actual workout, get more active throughout the day in

trigger a positive feeling in the body, similar to that of

simple ways such as taking the stairs instead of the elevator

morphine. For example, the feeling that follows a run or

or revving up your household chores.

workout is often described as 'euphoric.' That feeling, known as a 'runner’s high', can be accompanied by a positive and energizing outlook on life.You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

3. Exercise promotes better sleep and boosts energy

4. Exercise combats health conditions and diseases

Struggling to fall asleep? Or to stay asleep? Regular physical

Physical activity – think of it as medication you need to

activity can help you fall asleep faster and deepen your

take daily. Worried about heart disease? Hoping to prevent

sleep. Just don’t exercise too close to bedtime, or you

high blood pressure? No matter what your current weight,

may be too energized to fall asleep. Winded by grocery

being active boosts high-density lipoprotein (HDL), or 'good'

shopping or household chores? Regular physical activity can

cholesterol and decreases unhealthy triglycerides. This

improve your muscle strength and boost your endurance.

one – two punch keeps your blood flowing smoothly, which

Exercise and physical activity deliver oxygen and nutrients

decreases your risk of cardiovascular diseases. In fact,

to your tissues and help your cardiovascular system work

regular physical activity can help you prevent or manage

more efficiently. And when your heart and lungs work more

a wide range of health problems and concerns, including

efficiently, you have more energy to go about your daily

stroke, metabolic syndrome, type 2 diabetes, depression,

chores.

certain types of cancer, arthritis and falls.

Two sides

Exercise is the most potent and underutilized antidepressant – and its free.

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Where to start?

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy.

Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

There is a multitude of ways to keep fit these days.

From just going for a run two or three times a week to having a gym membership and using every machine you can get your hands on in there. The first step is to establish what your fitness goals are, the different methods to achieve those goals then finally pick, something you enjoy!

This might mean doing some research and trying this and that until you find something both effective for you and enjoyable.

Here are some activities to get you started; HIIT carido Crossfit Tabata intervals Running yoga Pilates Home workout videos Zumba Spinning Weight training Hiking Rock climbing Kick – boxing

Exercise and p fun way to spe

hysical activity can be a nd some time.

This whole process of becoming more active takes your effort, your dedication and your determination. You have to want this for yourself. You have to want it more than just having a great body. You have to want this for yourself.

Working out is the one thing you can do for yourself that can be entirely just for you. But you have to do it! No excuse is good enough to allow yourself by not taking care of yourself.

Challenge yourself to evaluate your life and see what things you have given a high value. The things you value the most are the things you make time for. Nobody ever has time. You make time!

TIP: Get a notebook, and plan your workout sessions in (weekly is easier). This maintains focus and discipline and reduces the chances of you getting sidetracked (or doing 5 sit ups then wondering what to do next.

Two sides

advance. You can do it at the beginning of the week or daily

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No gym, no problem!

The greatest thing about exercising is that you only need your body and a set of comfortable clothes and shoes and you are set.

No you do not need a gym membership.

No you do not need fancy equipment.

No, you do not need to have fancy workout clothes.

No you do not need to look like a top model to start.

No, you do not wait until you feel like it.

Although all these things are nice if we had them available, we do not need them to have a great workout.

So to make exercise easy on all of you and to show you how easy it is to slot it in, I will start the 'No Gym, No Problem' Fitness Series. In these series, note that this is not about weight – loss but about good health. If you lose a couple of pounds exercising then that’s great. If not, then its still great. You are doing your body right by keeping it well.

This is the very first, workout of the No Gym, No Problem series.You do not need weights or any fancy equipment.

Just you and your willingness to move.You can start today.

Yes, right now. Go and change into your workout clothes.

Put on awesome music and MOVE! This workout will get you sweating, but feeling good. It works your whole body, from your legs, bottom, abs and good old cardio.

Do this workout three times in the next seven days. If you don’t have time to do it all at one go, then break it up into two workouts. One half in the morning and another half in the evening. Measure the time of your 4 sets and note the distance you cover in 12 minutes each time.

TIP: Do it as fast as you can with maximum effort for the greatest results.Do it at your own pace. If you can only manage one set. Then do one set and go for the run. Then work on slowly building it up to doing all the sets.

– Rati, Some kind of concoction

Two sides

Body – weight exercises are a very accessible way to get that workout in. The “mountain climber” exercise move (first image on opposite page) which does not require any equipment apart from one’s own body weight. It is very effective and will have your heart beating out of your chest in no time. It engages multiple group mucles such as the core, arms quads and calves.

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The technicalities

So this is the part we dip our toes a little bit deeper and

bring focus to a few things touched upon previously.

This serves to just really make some areas a bit more

clearer as these tend to be the the areas from which most

misconceptions grow out of. We will focus on 5 main

areas that are generally not 'so clear'.

1.Spot 'fat burning' does not exist.

Blogilates founder, Cassie Ho says “If you want to lose fat in one area, you gotta lose fat all over! You cannot spot reduce!

That’s unless you go in for liposuction of course, but I am not advocating that here. You cannot target fat loss. If you want to lose fat in your face you will have to lose fat overall.

This means more cardio, eating clean, and strength training!

You’re on your way to a toned face in no time.

Eat a clean diet to jumpstart weight loss! Stay away from processed, fried, sugary foods. Eat things that are as close to the ground as possible! Also watch your caloric intake. You must eat less than you expend (calorie wise).

And for those of you saying, “Wait, OMG if I eat 1300 cals a day I have to workout and burn 1300 cals!?” No. You already spend a good amount of calories just living and doing your day to day tasks.So for example, what if you wanna lose 5 lbs?

Well 1lb of fat = 3500 calories. So to lose 1 lb, you need to create a 3500 calorie deficit.If you want to lose 1 lb a week, then you need to create a 500 calorie deficit everyday.

You can eat less by 250 cals and workout more by 250 cals.

500 calorie deficit x 7 days a week = 3500 calorie deficit per week. At that rate you will be losing your 5 lbs in 5 weeks!

It’s been said that you can safely lose about 2 lbs a week, so you do the math. Some people can lose more based on how drastic the diet change is and it’s also based on where you’re starting from.” Simply put by another fitnessfondue, “When it comes to spot fat the truth is annoying but simple: Just.

clean, lift heavy weights, indulge in HIIT, have rest days and cheat meals and drink a lot of water. There really is nothing else you can do.”

Let’s get techinical

Keep. Going. Fat will disappear as you get leaner. Period. Eat

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2.Strength and weight training Vs cardio You run and you run, and you don’t shed a pound. It’s one of the leading emotional pain points for people who exercise.

All of that effort and so little reward, but why is that?

Simple: Cardio is not the fastest way to lose weight, and it’s certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results.

You’ve Heard: You Can’t Burn Fat With Strength Training.

Far too many people are focused on how many calories they burn while they’re in the gym, but this is shortsighted. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of

just as hard as a man, lifting the same amount of weight

traditional steady – state cardio, you expend calories while

and gorging on calories, you still won’t see the same results

you’re exercising, but once you stop, you quickly go back

with regard to muscle building. Women can, though, build

to your normal metabolic rate. Strength training, however,

muscles. Instead of big and bulky, they will be the type

builds muscle, and more muscle helps you burn more

of long and lean muscles many women desire. Strength

calories even when you’re doing nothing but sitting on the

training can help you lose body fat and is likely a quicker

couch.

ticket to better fitness than just plain cardio exercises. It

“Strength training is a critical component of any

also won’t limit your athleticism, but more likely improve it,

program than emphasizes long – term fat loss,” said

and women can derive tremendous benefit from resistance

Alwyn Cosgrove, co – author of the book “The New Rules

training without getting bulky. For those of you who like to

of Lifting.” Think of it like this: Muscles are “thirsty” from

run, it is one way to improve your fitness, but definitely not

a metabolic perspective. The more muscle you have, the

the only way.

more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.

There is a big misconception about what causes bulk.

Bulk isn’t muscle; it is muscle covered by fat,” said Mike Roussell, author and nutritional consultant. “So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat, not give up weight training.”

Women have a distinct disadvantage if the goal is to put on size. They have about one – tenth the testosterone of males, and testosterone is a key component in the muscle – building process. So even if you’re working out

3.Beware of the Plateau!

not need to work as hard anymore. Yeah, you might be

We are creatures of habit. We get set in our routines and we

sticking to that 30 – minute jog, but your body knows how

do not dare deviate from them. This can be applied to many

to handle it now, and as a result you will not be burning as

different aspects of our lives and an exercise routine is no

many calories. Thus, you have hit that weight loss plateau.

exception.

Even if weight loss is not your goal, you do not want your

Maybe you spend five days a week running on the

body to get to the point where it is no longer conquering new

elliptical. Maybe you hit the yoga mat daily. Whatever it may

challenges. Sticking to one type of exercise will not allow

be, we get stuck. This is our workout and it is not going to

your body to reach its fullest potential, and you hit a fitness

change. But it needs to change, and you might find yourself

plateau.

feeling more fulfilled one you take a chance and shake up the routine.

A lot of things happen when we stick to our usual

Working out can be a hard enough task to get started, but it gets even harder to stick to once boredom sets in. Once you know that Zumba DVD by heart or you find

routine. For example: If you are on the path of weight loss,

yourself staring at the clock during spin class, you might

the lack of variety might cause you to hit a weight loss

feel less motivated to fit a workout into your busy schedule.

plateau. You get bored. Boredom means you will be less

Mixing up workouts is what will keep you engaged and

likely to want to workout.You could hurt yourself. You stick

coming back for more. Switch things up every few weeks

to one workout and you might find yourself with an overuse

(ideally every three to four weeks – or even every week if

injury. What is awesome about our body is when we first

you like) to keep yourself excited and motivated by new

begin an exercise routine, it is super challenging. Over time

challenges and new workouts you have never tried before.

it gets easier, and that also means your body is adapting.

Working out can be a hard enough task to get started, but it gets even harder to stick to once boredom sets in.

Let’s get techinical

The problem is our body is used to the exercises and does

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4. Stop obsessing over calories!

I want to look at food as fuel, not as the enemy. I want it to

Have you ever felt like being on a diet was like being

be something that I look forward to. Something that makes

grounded, and if you snuck out and had an 'off limits'

me happy. Something that not only fills my belly but also

snack you would feel so bad as if you had ruined

fills my soul. My body doesn’t run on numbers. It runs on

everything?

good energy.

“I can guarantee that anyone that has been on any

Here’s what you can do to break out of food jail and still

type of a restricted plan has felt this ‘food guilt.’” , says

eat well to lose weight (if that is your goal) or to embrace

Blogilates’ Cassie Ho, “So, I want to talk a bit about this type

clean eating:

of shame that hinders our progress and creates a backwards

Avoid diets. What?! Yeah. The truth is that you are most likely

understanding of healthy living. Being on a diet isn’t fun

going to gain weight on a diet because you aren’t used to

and sometimes it can feel like jail. But if done correctly…

the low calorie/low carb/low fat intake and will get super

changing the way you eat to achieve a healthier lifestyle

hungry. As a result, your stomach will secrete a hormone

should be fulfilling, satisfying, and rewarding.

called greleen which will make you even more ravenous! If

The reason why so many diets fail is because there are

you like to stay up late and are getting less than 7 hours of

so many freaking rules. Too many restrictions and directions

sleep, you’re going to be prone to eating more as well. Not

that it takes so much effort to stay on track. You know what

because you will have more time to think about food, but

the problem is? All of these 'magic diets' are so focused on

because chemically your body will make more leptin which

calories, grams of carbs, grams of protein, grams of fat – so

will increase your appetite. Embrace healthy eating. Stop

focused on the mini details. Accounting class was my least

with the calorie counting obsession. Stop with the food fear.

favorite in college and I really don’t want to look at my food

This is not a diet. This is a lifestyle. And it works. You will

in terms of checks and balances too! Ahhh!!!

lose fat. You will shed any excess weight. Think about this

as calibrating your diet and bringing normalcy back into your

paying attention to when you’re hungry and when you’re

eating Eat veggies. Lots of veggies. Steam them, bake them,

full. Listen to your body, stop eating when you are full, not

boil them, sautee them. Let veggies rule the bulk of your

when you can’t breathe. Be conscious and allow your body to

plate. No veggies are off limits. Have it at every meal. Drink

function the way it is supposed to.

more water! This fills you up, helps your system flow better,

So the next time you feel super guilty about eating

and will make your skin brighter. You need water to function.

something, step back and assess your situation. If you feel

Hydrate.

guilty it’s because you feel deprived. Your eating habits

Those are the big ones. Now fill the rest of your stomach

aren’t working for you. Also remember that every body is

with lean proteins like chicken, fish, scallop, eggs, tofu,

different. What helps someone lose weight may do the exact

lentils, beans etc. If you’re craving carby things, do whole

opposite for you. I ask that you start to be more aware of

grains like quinoa, brown rice, amaranth, buckwheat. And

how your body reacts to certain foods. Eat more of what

don’t be afraid of fruit! It is good!!! I’d rather you eat fruit

works and less of what doesn’t. At the end of the day, you

than candy bars!!! Plus it has fiber! Fruit is nature’s candy.

will have to be the one to write your own 'diet plan'. It takes

Whole, natural foods are amazing. They taste so good and so

time. There’s nothing wrong with following someone else’s

filling in numerous ways.

published plan, but keep in mind that it is ok to alter it. It is

Diets or meal plans are designed to give you guidance

ok to bend the rules to fit your needs.”

but eating should not make you go crazy! It should not be so complicated and should not be dictated by numbers. Trust me. If you eat more veggies and drink more water, everything will fall into place. Stop focusing and obsessing about food and dieting. Put your energy towards eating whole food and

Let’s get techinical

Stop with the calorie counting obsession. Stop with the food fear.

This is not a diet.

This is a lifestyle.

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Oftentimes, we are m cravings and not com our bodies actually n

“Sometimes people confuse those aspects with their

“Oftentimes, we are misunderstanding our cravings and

addiction because they operate through the same area,”

not comprehending what our bodies actually need”, says

Bergen – Cico said. “It works similar for food cravings – we

Dessa Bergen – Cico, Ph.D. Bergen – Cico is a professor in

sometimes eat when we’re not truly hungry because we feel

the Falk College of Sport and Human Dynamics at Syracuse

sad about something, or we refuse to eat because we’re

University who specializes in drug and behavioral addiction,

angry. Sometimes I find myself making ramen noodles

the neuroscience behind addiction and mindfulness/

just because I want to eat something while I binge – watch

controlling addiction. “After a hard workout or a long day,

Netflix (double whammy there).On the other hand, certain

your brain and body send many kinds of clues to let you

cravings can be important to comply with. Chocolate, for

know they’re hungry. You might feel weak or your stomach

example, releases dopamine (the “happy” hormone), which

might feel hollow or maybe grumbling and churning. Being

explains why women crave it when they are menstruating or

thirsty might provide the same kind of reaction. That’s

ovulating.

because hunger and thirst signals are controlled in the same part of your brain.

When it comes to a craving, she says, it is often your

Salty foods and red meat are other frequently craved items. Craving something salty can code for low electrolytes, and red meat can mean a need for protein.”

brain trying to alert you of a need, such as a vitamin/

“Listening to what your body craves is important, but you

mineral deficiency, low blood sugar or thirst.

also have to be careful when it comes to satisfying a desire,”

“The area of the brain responsible for all of our basic

Bergen – Cico said. Her suggestion is simple: be mindful of

survival needs is the same area that gets hijacked in terms

what you eat, how much you eat and how you feel when you

of addiction and cravings,” said Bergen-Cico.The brain

eat. if you have ever eaten everything in sight, yet didn’t feel

stem is located at the base of the skull and connects

satisfied afterward, you might have experienced receiving

the cerebrum to the spinal cord. It’s responsible for vital

mixed brain signals. The hypothalamus controls both hunger

functions, and alerts your body when it recognizes a

and thirst, so it sends the same signal whether you are

need. These needs, regarding food cravings, can often be

hungry or thirsty. To understand which signal your brain is

misinterpreted and lead to overeating.Those recovering from

sending, you must learn to understand your body better. Pay

an addiction still experience cravings, and when they do

close attention to the last time you had a meal compared

they should be asked four basic questions: Are you hungry,

with the last time you had something to drink. It might be

angry, lonely or tired? These questions can also be applied

that empty feeling in your stomach only needs some water

to someone experiencing a food craving.

for satiety.

isunderstanding our prehending what eed.

Let’s get techinical

5. Hunger Vs thirst Vs cravings

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4

Body image This was not going to be complete without addressing

the issue of body and self image. This issue must be

addressed because it’s important! We need to talk about

body image. We need to discuss why magazines are

insisting on airbrushing the hell out of their models when

we all know that no human being looks like that. So that’s

what we’re going to do. We’re going to discuss what it

is, why we care, why we judge other people, you name it,

we’re going talk about it!

Body image, as it has been used in popular culture today, has taken on a different meaning than the one the Oxford English Dictionary states. It is how we view ourselves, that personal image that we think of when we think of who we are, and also how society thinks we should view ourselves.

This is where the discussion of body image has really picked up steam. Why are we constantly comparing ourselves to other people whose looks are literally unreal? And just why do we care so much about not only what we look like but what others look like as well? A positive, strong and grounded perception of oneself is an important ingredient for living a healthy lifestyle.

Fat talk, bad talk Muffintop. Bat wings. Saddlebags. Cottage cheese. Thunder thighs. Do these words bother you? Have you used them to describe your body? Does it bother you when others use them to describe theirs?

Fat Talk seems to be a hot topic these days. Contrary to what the term might imply, Fat Talk is not really about talking about fat. It’s not even exclusive to making comments about 'feeling fat' or 'being fat'. Fat Talk is a term used to describe the socially acceptable negative body talk frequently instigated by ourselves in casual conversation.

Fat Talk is self – inflicted body shaming. Of any kind. It is the seemingly harmless (or even lighthearted) comments we make here and there that continue to reinforce beauty

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What is body image?

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and body ideals. Here’s an universal example. You are

little harder at learning how to express self – love and how

among family/friends/random acquaintances, then at some

to put away the damaging thoughts, not because we are full

point, the conversation inevitably deviates to one topic. The

of ourselves and think we are perfect, but rather because

conversation deviates toward our bodies and other people’s

we know hardly anything positive comes out of feeding each

bodies.

other’s insecurities. Self – deprecation doesn’t always show modesty or humility. It can also be a symptom of something

“That dress is 4 sizes too little for her”

else.

” If I was skinnier, I could pull it off”

Talking about our bodies is not inherently a bad thing.

“I’m sucking in my stomach as we speak”

It’s healthy to openly talk about our bodies, especially

“I gotta work on this jiggle”

where taboos and myths are concerned. I can talk about my

“Have you lost weight? Congratulations!”.

cellulite and stretch marks without meaning to put myself down for it. I have cellulite. And a dimple in my butt that

The fact is Fat Talk is everywhere, and it surfaces in a

will most likely never go away. (Was that TMI?) The point is

number of daily situations and interactions. The chances

I’m fine with that. It’s a statement for which I’m not seeking

that we have absolutely never engaged in it are pretty slim.

sympathy, and it is not a cry for help. There it is. I have

Whether consciously or not, we constantly bond over putting

cellulite, and I don’t feel like a three – headed dog for saying

ourselves down, perhaps wanting someone else to validate

it.

our own dissatisfaction with our bodies. (Remember the

Whichever way you see it, the message is still the same:

classic “Do I look fat in this”? Yeah. That.)

be kinder to yourself.If you love your body, voice it! Don’t

What can we do about it? Well, we can start by not indulging

scrutinize it on every little detail. At this very moment, your

in it. Have you noticed how it feels more awkward to talk

body is awesome. Do not take it for granted. It is time to

about ourselves in a positive way than it does to be

change the conversation.

self – critical? We need to change that. We could all work a

– Joan Vázquez

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Be kinder to yourself. If you love your body, voice it!

Don't scrutinize it on every detail.

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The truth behind the media One of the reasons why it has become so hard formulate

Well, first off, it isn’t a new phenomenon. Women for

and stick to our own perception of body image, is the media.

generations have strived to look like other women who

Every few seconds we are being bombarded by subliminals

were deemed 'prettier' or 'more beautiful' than the average

about what we are supposed to look like, through

women. Clara Bow, Veronica Lake, Marilyn Monroe have

advertising, movies, music videos or magazines. Problem

all been icons that others tried to match in beauty and sex

areas as deemed by magazines and ridiculously air brushed

appeal. Each of these women were idolized for their looks,

super models:

curves and “come hither” stares, among other things.

What’s a thigh gap?

Calves = nonexistent.

Boobs should probably be bigger/perkier/fuller.

Granny arm flab! Raise your hand if you’ve got it! Or don’t because raising your hand is embarrassing.

I’m sure I have abs somewhere.

And it is true, everything I eat does go to my hips/love handles.

The target 'Photoshop' scandal Recently, Target went a little too far with Photoshop in an ad for a girl’s bathing suit. The model in the ad has a thigh gap, the gaping space between her legs and a worrying body trend among teenage girls. But the gap actually extends into her pelvis (and the bathing suit the ad aims to sell) in an apparent slip of the Photoshop eraser.

“It was an unfortunate error on our part and we apologize,” Target spokesman Evan Miller told ABCNews. com. “We removed the image from the site and we’re working to get a new image up there.”

‘Thigh Gap’: New Teen Body Obsession?

Several bloggers captured the Photoshop fail before the image was removed.“If it weren’t part of an ongoing attempt to mold unrealistic bodies in fashion marketing, it would almost be funny,” The Ethical Adman wrote on his blog.The model was also missing part of her hip and ribcage.

For the past few years, people have been bringing this photoshop nonsense into the light. We’ve been exposed to the idea that the saying “The camera doesn’t lie!” is probably one of the biggest lies itself. Sure, the camera doesn’t lie, but good lighting, a talented editor and an Instagram filter sure know how to work their way around the truth.

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It was an unfortunate error on our part and we apologize.

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The media has become so powerful and influential. Sadly

the line between what is attainable or sustainable and what

this is not being used for the good. Crazes such as the 'thigh

is not. So next time you are about to drool over that image

gap' have become leading causes of eating disorders. We

on a billboard, take a second and just think about it. Is what

don't realise that these images we are constantly bombarded

you are lookng at, a true representation of that image?

with are not even real. Those models you see on the runway have to be on insanely strict (sometimes unhealhy) 'diets' to look like that. Those athletes without a single ounce of fat on their body have to go on special diets, sometimes not even drinking water, before a big game or photoshoot in order to look like that for that given moment. All these things are not

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sustainable or even healthy ways of living. We need to draw

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The issue of health and fitness will always be

controversial. People will always have a different

approach, beliefs and perceptions about it due to the

information overload out there. The facts have been

muddled up with the misconceptions – it's no wonder

some people choose not to be associated. At the end

of the day it all boils down to the individual in terms of

goals, priorities and which side they he/she chooses to

fall on. The most important thing is that one is not only

confident but also truly happy with whatever decision he/

she makes.

When all is said and done

You are the only person who can change yourself I remember hearing stories from people who made drastic decisions to lead healthier lives: someone who woke up one morning and suddenly knew he would stop eating poorly, someone who had a breakthrough moment one night and knew it was time to leave the unhealthy relationship she had been in for years, someone who suddenly found himself free from the chains of negative thoughts.

I remember feeling envious hearing about these experiences – they seemed so clear, so succinct, so powerfully obvious – as if there was this one moment in time when their doubts disappeared and from then on, they were able to make

healthier choices, eat cleaner foods, lead happier lives – just

to change, so change. You want to act the way people you admire act, so follow their lead. You want to be something different, so be it.

What the stories fail to mention is that deciding to live a healthier life, to mindfully choose clean foods to put into your body, to commit to physical exercise for the right reasons – isn’t merely one decision. It is making the choice to do so over and over and over again, day after day, until that new choice becomes habit and you find yourself living

After all is said and done

By changing your mind, you change everything.

like that. The stories make it sound so simple. You want

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a healthier life not because you actively have to choose it anymore, but because you have discovered that in doing so, you are happier in body, mind, and spirit.

But how do you get to that point? I have also always found myself wishing I could afford to hire a personal chef and/ or a live – in Jillian Michaels to work out with me. How much easier would it be to stay dedicated to my goals if that were the case?

But the reality is, you can put all the pieces in place – join a new gym, buy new workout clothes, plan to meet a friend for a morning run, only buy clean foods at the grocery store, throw away all your leftover junk food – but at the end of the day, you are the only person who can decide to make this choice over and over again.

Because of this, you have to do it for yourself. What does it mean to take care of yourself? Listen to your inner monologue. If you are like most people, you will quickly realize how negative your self-talk is and how hard you are on yourself. Repeat your thoughts slowly and ask yourself if you would talk to your best friend in the same way. If the answer is no (and I’m hoping the answer is no), commit to more positive self – talk. Be encouraging. Be mindful. Be proud of the steps you have taken so far in your journey to a healthier lifestyle. Be deliberate. Be strong. Don’t think too far ahead.Take it one day at a time.

And find what works for you. Why are you doing this?

What is your inner motivation – motivation that goes deeper than the way society makes you ‘feel you have to look’?

This is for you, not for living up to anyone else’s definition

After all is said and done

of the way you should look. In their book Intuitive Eating,

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authors Evelyn Tribole and Elyse Resch tap into Stephen

As you strive to live out these goals, despite your daily

Covey’s work on ‘discipline’, which is derived from the word

temptation to do so, do not compare your journey with

‘disciple.’ According to Covey, they share, “if you are a

anyone else’s. Theodore Roosevelt said, “Comparison is the

disciple to your own deep values that have an overriding

thief of joy” and nothing (and no one) has the right to steal

purpose, it’s likely that you’ll have the will to carry them out”

the joy you should find along your way to a healthier and

(Tribole and Resch 50).

happier life.

Maybe you are finally ready to tackle that personal

If you find yourself faltering (and know that you will find

goal of completing your first marathon. Maybe you and

yourself faltering), remember to give yourself a break. No

your spouse have committed to cooking Sunday dinners to

one is perfect, yourself included. What would you tell your

spend more time together while experimenting with healthier

friend? Tell yourself the same thing. Shake it off and try

recipes. Maybe you are committing to this journey – really

again. Each time you get back up adds another layer of

committing this time – for your kids. And your first steps

tenacity to you and to your spirit. You are the one who has

are adding more vegetables into your diets and taking daily

gotten you this far. You are the one who has made it through

walks after school. Whatever your reason, make it personal.

all of these days – the good days, the bad days, and the

Write it down in a notebook. Share it with your loved ones

really bad days. You are resilient. You are still standing.

and remember that these goals are important. These goals

And you are worth it all.

are for you.

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After all is said and done