Wednesday, April 21, 2010

Watch My Weight Wednesdays!

Good Morning!   I am eager to hear how your week went!  Did you achieve your goals?  

Did I achieve my goals?  Well yes and no...I made it to the gym 3 times!  I have been getting my water in!  And diet...well not so much over the weekend.  We had company and it is hard to diet when you have company!  But that is ok cause this is a new week!


My Goals this week...
  1. Go to the gym 4-5 times!  These morning workouts have been working well with us!
  2. Keep up with my water!  I am doing so good at this!      
  3. Watch my portion sizes...and "DIET".  This is still a work in progress for me!


This past week I have been learning a little about endorphins!  And boy do I like experiencing them! so... 

What are Endorphins?

A group of chemicals produced in the brain that reduce pain and improve mood.

Endorphins have been shown to . . .
  • Control persistent pain
  • Control the craving for addictive substances
  • Control feelings of stress and frustration
  • Regulate the production of growth and sex hormones
  • Reduce symptoms associated with eating disorders

So how do we get endorphins?

Working out!
Exercise releases endorphins as well as adrenaline, serotonin, and dopamine.  When these chemicals work together your mood is boosted naturally!   The endorphins produced can be so powerful that they actually mask pain.  Physically active people recover from mild depression more quickly and physical activity is strongly correlated with good mental health as people age.
The best type of exercise for improving your mood is cardiovascular exercises and aerobics.  This is because vigorous exercise helps to release the chemicals necessary for the mood-raising high.  Yoga is also great as it reduces tension and stress while improving the mood.  Just ten minutes of moderate exercise is enough to improve your mood!  However, to obtain all the benefits from exercise, not just the mood improving aspects, you should do at least 30 minutes of moderate exercise every day.

In Food
Chocolate is by far the most popular endorphin-producing food on earth.
Chili peppers increases the body's production of endorphins.
Ethnic foods, including Tex-Mex, Mexican, Cajun, Indian, Chinese (especially Szechuan) and Thai, are renowned for their spiciness, that results in endorphin rush!

In Music
Although music affects each individual differently, research has shown that classical, rock, heavy metal, and even the music in elevators produces specific physical and psychological effects. By choosing the types of music we most enjoy, we can enhance endorphin production in our everyday lives.

Meditation also help the body produce endorphins for a feeling of well being.  As well as the ancient Chinese practice of Qigong and yogic breathing.

Spend some time in the sun. Overexposure to light can also cause a release of endorphins.

Have a healthy sex life. Intense pleasure causes the same effect as intense pain when it comes to endorphins.

Laugh and cry. Some people claim that laughing hard for ten minutes can give at least two hours of pain-free sleep to those affected by painful illnesses. Some researchers claim that the body releases endorphins to release pain while experiencing the emotion that causes tears.


 Last weeks in the comment section Moogroon left some very helpful tips that I feel are worth repeating!
Hey Angie - I have a couple more tips for losing weight!

1 - Chew your food! Believe it or not, there is a sensor in your brain that sort of keeps tabs on how much you chew, and then tells your body you are full if there is alot of chewing going on. So, like our Moms taught us, "Chew your food!"

2 - Junk food will make you hungry! Your brain also gets cues as to when to stop eating from the amount of nutrition in your food. So eating "empty" calories will not fill you up, and you will continue to experience hunger, or cravings. So eat complete meals (smaller portions), bursting with vitamins, minerals, antioxidants and your basic food building blocks (proteins, oils and complex carbs) and you may not need to eat as much!

3 - A tip for remembering to drink water: Think of your body as a toilet - it doesn't flush to well without water, and it gets pretty stinky and gross pretty fast when you don't flush (think of a porta-potty... yuck!) So drink your water to flush the waste out!

Thanks Moogroon!  These are very awesome tips!

What are your goals this week?  Let me know in the comment section!

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Debbi Smith said...

Awesome that you've been making it to the gym. That is my downfall. Exercise. I just can't seem to get into it. Though I am really trying to get back into the portion size control of the diet again, if I can get a good handle on that, maybe the exercise will happen! Great blog!

Angie said...

Hi Debbie,
Why not give your self some small goals each I do. It really helps me!

Beth said...

Great job with your goals! I always find that working out first thing in the morning helps me stick with it. It's inevitable that if I try to do it later in the day, something comes up. Keep up the good work!

MrsJenB said...

Great job on your goals, Angie!

My goals for this week:

-Watching portion sizes - INCLUDING on the weekend!

-Getting on treadmill 5 times for at least 30 minutes

-Counting ALL my WW points!

Thanks for giving me a reason to pick up where I left off!

Good luck to everyone this week!

Carrie said...

Just checked out your story link, you've done so well!

Jo's Health Corner said...

Hi Angie,
Second time I try to comment today, my first comment didn't register. I was just gonna say it is a great post covering endorphins. Essential oils influence the endorphins too. Good luck on you weight.

Lis said...

Great job with accomplishing your goals this week! And that was some really interesting information about Endorphins!

Miel Abeille said...

Wow, your goals are so ambitious and specific. I admire your willingness to share your goals, I'm a lil bit too shy to do that. Keep up your great work!

Sarah said...

Love it! I just lost all of the baby weight..gained 70 lost 60 gained 55 lost...whatever that math is. I really don't weigh myself anymore, but I went from a 12 to a 2. Set up for my first 5k run this weekend. My biggest struggle is drinking the water that I know my body needs.

Tara Rison said...

Sounds like you a had a great week ~ way to go!

I agree it is more difficult to watch what you eat when you have company.

My goals for this week:
*Train for 5K four days/week and yoga or pilates other days.
*Drink water ~ lots of it.
*Increase my servings of dairy.

Glad to find this Linky. I will try to post my goals on my blog (and link up) next week.

Now I need to go find some chocolate so that I can increase my endorphins before homework hour!

Angie said...

Just remember chocolate is not diet food...LOL

Just remember what moogroon said about drinking water...
"Think of your body as a toilet - it doesn't flush to well without water, and it gets pretty stinky and gross pretty fast when you don't flush (think of a porta-potty... yuck!) So drink your water to flush the waste out!". That makes me want to remember :)

Miel - That is what helps me stay accountable! And it works! good luck to you!

Beth, Carrie, Lis - Thank you so much for your support!

Jo - I will have to learn about that! Thanks for the info!

MrsJenB - Great goals!

Sushicookie said...

Mine is to-
Kick this cold
Increase my weight lifting 5 lbs. :)
Do at least 3 cardio routines this week if I'm not sick the whole week.

Lori said...

I love endorphins. I think that I have become addicted to them- I need to exercise daily to find balance and calm in my life. Those things are powerful little players in exercise. :)
Great post! And great goals for the week!
(I need to drink more water too)

Peggy said...

Great job!! You are an inspiration to me!!

Kitty said...
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