Monthly Archives: December 2018

Ways to Avoid Overeating and Drinking during the Christmas and New Year Seasons

With Christmas and New Years upon us, I wanted to give you some ideas to outsmart overeating and over drinking.  Let’s face it, we snack, we eat dinners, we drink cocktails, and before you know it, you are suffering with a stuffed belly and a headache from too much alcohol.  There is always an assortment of food and desserts that we have to try.  Don’t get caught up in the moments and suffer for it later.  

Things you can do to outsmart overeating:

  • Never show up to a party hungry.  Do not “skip” a meal to “leave room”.  This is self sabotage! Always eat a hearty, healthy meal before attending any get together.  Chances are you won’t be eating very healthy the rest of the day, so start off strong. 
  • Don’t use large plates or bowls.   Make mindful decisions to serve small portions of everything you want to try.  We usually eat many different dishes, so smaller, bite sized portions are the best way to go.  You can always go back for more later.
  • Slow Down!!!!!  When you eat fast, your “fullness” doesn’t show up until after you have eaten too much.  Eat slower, hold discussions while eating, and be mindful about it.  Put your fork down between bites.  Check out this previous blog on snacking tricks.
  • Eat soup and/or salad before eating main meal.
  • Be polite to “food pushers”.   Tell them you will have more later when your fullness declines.  Don’t fall for peer pressure when it comes to food.  Recognize it for what it is, and find a way out of the situation.
  • Stay hydrated; It helps the “full” feeling kick in. Check out this previous blog on how being thirsty causes us to overeat. 

Things you can do to outsmart over drinking:

  • Stay hydrated.  I like to drink a glass of water with every beer I drink.  If I am drinking heavier alcohol, I like to drink 2 glasses of water for every drink.
  • When drinking wine, Sip slowly, enjoy the taste, let it linger on the tongue and put the glass down between sips.  If we hold our drink, we tend to sip more and finish the drink faster. 

Activities to keep from overeating and over drinking:

  • Move away from the food area
  • Get out in the yard with the kids; toss a football around
  • Take a group walk after eating
  • Dance
  • Have fun!

Merry Christmas & Happy New Year!

Catherine Bares

*I am not a nutritionist. You should consult physicians when feeling ill after a day of too much indulging.  These are tips that I like to incorporate in my holiday gatherings but may not be a good fit for everyone.  The water to alcohol ratio works for me with light drinking.  Don’t overdo it.   


 

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Why Do We Eat Too Much At Night?

I don’t know about you, but I am an emotional, night time eater.  I find if I follow the Circadian Rhythm, and hit the sack earlier in the night, I do much better and experience less urges. (Click here to read my blog on  the Circadian Rhythm)

I have a good understanding of what triggers my night time eating but, I  still fight it when I do not go to bed by 9:00 pm.

Findings from the International Journal of Obesity

The International Journal of Obesity conducted a study to better understand why evening hours pose a high risk for overeating and unhealthy snacking.

Blood tests were used to measure stress and hunger  hormones, but participants also related their subjective levels of fullness. 

Researchers discovered that the time of day significantly influenced hunger levels, with stronger perceived appetite in the evening than in the morning.  Eating the test meal later in the day also reduced blood levels of peptide YY, a hormone linked to smaller appetite. Additionally the findings suggested that stress may increase hunger hormones more in the evening than earlier in the day and that hormonal influence on  appetite appears to be greater for people prone to binge eating.

July-August 2018 ACE Fitness Journal

One of the suggestions that the article made for people who are vulnerable to late night eating, should be counseled on strategies to overcome the sensations.

What  else can we do?

  1. Perform light, evening, cardio exercises to reduce stress: walking, bike ride, etc.
  2. Consume more calories during the day 
  3. Eat high-protein, fiber-rich foods at dinner to suppress hunger 
  4. Avoid late night screen time: television (lots of late night fast food commercials can increase cravings), phone time, computer time
  5. Shut down all electronics 30 minutes before bed
  6. Block all light coming into your sleeping area

Remember: I am not a licensed Nutritionist or Life Coach.  Any information I share are from 3rd parties.  You must do your research and seek direction from your doctors/nutritionists before you make drastic changes in your exercise routines, eating habits, vitamin and mineral intake.  

Catherine Bares


 

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Married 33 Years – 33 Reasons Why

Always up for a Party
Weekly Date Night
British Columbia Trip

Married for 33 years:

This month, Frank & I will be celebrating 33 years of marriage.  There have been many ups and many downs but, our love has proven the test of time.  People always ask me; “How do you do it? or, What is your secret?”  There are no secrets, only actions and love.  I am an emotional, reactive person by nature.  So, over time I have learned to stop, and think about things before I let my emotions drive my decisions, and believe me, my emotions drove a lot of bad decisions over the years.  My only regret is not figuring that out in my younger years.  I cannot control the past so, I move forward to the future with a better understanding of myself and our partnership, which makes it work.  In honor of our 33 years together, I have put together 33 reasons why I love and cherish my husband.   

All the reasons why:

  1. Love
  2. Passion
  3. All the “I Love You’s”
  4. Good Morning Kisses
  5. All the “I’m Sorry’s”
  6. All the “I miss you’s”
  7. All the “Will you Marry Me’s” (I took him up on that twice-original and renewing our vows in the Church)
  8. Weekly, dinner date nights
  9. Trips to support my hobbies (there have been many hobbies :>) )
  10. Encouragement to do what makes me happy
  11. Sticking with me during tough times
  12. Working his butt off to support our family
  13. Serving our Nation
  14. Forgiveness
  15. Millions of hugs
  16. Nursing me back to health 
  17. Sleeping on the sofa for 3 weeks when I couldn’t lay down in the bed due to 6 broken bones
  18. Giving up his recliner for 4 months while I recovered from those broken bones (I knew it was true love at this point!!)
  19. Taking care of our children nightly when I worked the late shift
  20. Being there for my family and friends
  21. Protecting me
  22. Introducing me to Country Music
  23. Always open for an adventure
  24. Kindness 
  25. Understanding
  26. Giving Nature
  27. Laughter 
  28. Holding me
  29. Letting me cry
  30. Attending every Baseball game and track meet for our children
  31. Taking care of my cars (and all of the “traditional, husband chores”)
  32. All the “Hey Beautiful’s”
  33. All the Family Vacations

What are your reasons why?

How long have you been married and what reasons do you stay in love?  Leave a comment, share your stories so I can share in your success.

Catherine Bares


 

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Seattle/Emerald City Charm

On the Road

I’ve been on the road for the past couple of weeks and have been quiet on the blog side; my apologies.  Although I am still out of town, my last trip to Seattle has inspired me to write this blog.  I am finally ready to publish it and send it out.  Please leave a comment about your favorite spots in Seattle. If you haven’t had the opportunity to experience Seattle charm yet, what would you do if you were to end up in the Emerald City?  Any bucket list wishes?

Pikes Place Market

There are many things to do and see in Seattle.  One of my favorite things to do, when I make it downtown, is to venture into Pikes Place Market, a public market that opened in 1907, overlooking the Elliott Bay waterfront. (one of the oldest continuously operated public farmers market in the United States) If you make it into the market, be sure to check out Pike Place Fish Market, where flinging fish from the display cases to the scales for cutting and packaging has become one of Seattle’s most well-known landmarks.  It is quite entertaining to watch the flying fish and the delighted patron’s reactions, especially those seeing it for the 1st time.

Along with flying fish, the market showcases many businesses; seafood, fresh produce, fresh flowers, crafts of all kinds, art, specialty foods, and an abundance of bakeries, cafes, diners, restaurants and sweet shops.  There are 3 floors of unique shops, specializing in collectibles, comics, jewelry, books, art and more.

Street performers have long entertained shoppers which adds to the Market’s ambiance.  You will be surprised by some of the talents that linger in and sets up to perform.

Other attractions that I felt were well worth the time and investments

  • Seattle’s underground tour (learn about the Emerald City’s strange and quirky history)
  • Museum of History and Industry (one rainy day we ventured into this museum and was engrossed in Northwest history, innovation growth and much more)
  • Mt. Ranier (Wilderness hiking, camping, and climbing)
  • Space Needle (Amazing views of the water, city, and mountains.  Newly added, floor to forever glass floors that are calling me back to check out. Maybe on my next trip)

Restaurants

There are many restaurants in the downtown area that provide a unique dining experience.  Some come with amazing views of waterfronts, marinas, or the city. For the wine lovers,  you may want to check out the Purple Cafe that features a unique, circular, staircase wine rack system.

What are your favorite adventures in Seattle?  Where would you go if you went to Seattle?  Leave a comment, I would love to hear about it.

Catherine Bares


 

I’ve been there and done that many times.

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