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Willpower. We all seem to want more of it. And often times, we think other people have more than we do. But! We’re here to tell you that not’s actually the case. In fact, we know you have a willpower master down deep inside; she just might take a little finding and busting free. Because willpower can be used in a variety of ways — ways that are sometimes, but not always, related to your health and fitness goals. Read on for five total drags that we most commonly see draining your willpower. 5 Things That Drain Your Willpower 1.…
The post 5 Things That Drain Your Willpower appeared first on Fit Bottomed Girls.
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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
This week plastics are more dangerous than you think, farmers are in crisis, and mindful people feel less pain.
Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!
Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!
I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.
Links of the week
- The problem with all the plastic that’s leaching into your food – Excellent (and terrifying) recap of the dangers of plastics, especially for children and male reproduction. This should be common knowledge, please share with people you love. (Vox)
- BPA replacements in plastics cause reproductive problems in lab mice – p.s. BPA-free plastic isn’t any better. “The researchers showed that, if it were possible to eliminate bisphenol contaminants completely, the effects would still persist for about three generations.” (ScienceDaily)
- Is the Second Farm Crisis Upon Us? – This is so sad and so important. Our current food system is not sustainable, not just to our health and the planet’s, but to the farmers as well. (Civil Eats)
- Exercise, Eat Well, Help Others: Altruism’s Surprisingly Strong Health Impact – Things to think about while trying to improve your health. (Scientific American)
- The Myths of Mindfulness – I love all the scientific references in this article. (Greater Good Magazine)
- Starting up or heading back to a fitness routine? Here are tips to prevent overdoing it. – It’s really easy to injure yourself by jumping into an exercise routine that’s too intense for your fitness level. Not to mention it’s too hard and likely to lead you to early burnout. Be reasonable, start slow. (Washington Post)
- Why your desk job is so damn exhausting – Some hypotheses on where our motivation goes when we’re doing hard mental work (I would include dieting in this category). (Vox)
- ‘Mindful people’ feel less pain; MRI imaging pinpoints supporting brain activity – I also learned from this article about a validated short mindfulness survey you can take to gauge your baseline mindfulness levels. Cool stuff. (ScienceDaily)
- FARM STAND TOMATO SAUCE – Last call for summer tomatoes! Make some sauce to save some for winter. (Dishing Up the Dirt)
What inspired you this week?
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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
Reminder: I’ll be at the Fireside conference Sept 6-9 in Canada, and doing a live podcast on stage with the venerable Yoni Freedhoff. Would love to see you there!
This week mushroom tea isn’t magic, a little alcohol probably won’t kill you, and diet impacts women’s wellbeing more than men’s.
Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!
Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!
I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.
Links of the week
- A Daily Drink Is Almost Certainly Not Going to Hurt You – A more sober (wink wink) interpretation of the big heath news this week. (The Atlantic)
- How coconut oil went from health food to “poison” – I can’t even believe we’re still having this discussion. Coconut oil is fine if you don’t ingest it like a crazy person. (Vox)
- There’s not enough evidence that mushroom tea is magic – On the flip side, no foods are magic either. (Washington Post)
- Need More Self-Control? Try a Simple Ritual – This is interesting, although I wouldn’t recommend trying anything so pointless as a long-term strategy. Build your habits consciously and make them meaningful for best results. (Scientific American)
- The Jordan Peterson All-Meat Diet – And a nice counterpoint for not making your food choices too meaningful. (The Atlantic)
- Diet has bigger impact on emotional well-being in women than in men – Fascinating. I’d love to learn more about this and how it might work. (ScienceDaily)
- Cardio exercise and strength training affect hormones differently – It doesn’t surprise me at all that the benefits of cardiovascular exercises and strength training exercises would be physiologically different. Keep this in mind when you’re trying to justify leaving one of them out of your habits. (ScienceDaily)
- How You Felt About Gym Class May Impact Your Exercise Habits Today – The subtle psychological nudges that happen in your childhood have lasting consequences for your behavior as an adult. It’s important to be aware of these, and if they’re holding you back to work on overcoming it. (NY Times)
- The Long, Monstrous Reign of the Red Delicious Apple Is Ending – Hahahahaha–that headline. Can’t remember the last time I ate a red delicious apple, or any industrial apple from the grocery store for that matter. Speaking of, apple season is finally beginning at farmers markets here in the northern hemisphere. I’m so excited. (NY Times)
- Lime & Blistered Peanut Coleslaw Recipe – Wow! Want. (101 Cookbooks)
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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
This week how to increase self-control, the science of hangry, and exercise vs standing.
Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!
Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!
I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.
Links of the week
- You Have More Control Over Your Self-Control Than You Think – In the field of psychology there has been some debate over whether ego-depletion (here we usually call it The What-the-Hell Effect) is real. My view has always been that it is real, but the experience of the willful effort you exert (aka willpower) is subjective. In other words, you have a lot more willpower to do things when you don’t consider them hard or a chore. New research is showing that reframing the effort you exert can indeed give you more “willpower,” by helping you think about it differently. This is why I encourage you to shop at the farmers market. When you’re excited about vegetables, healthy eating doesn’t feel like a diet. (Psychology Today)
- Exercise vs. Standing? You Probably Need to Do Both – Makes perfect sense to me. I always find it remarkable how quickly exercise has a positive impact on health. This study design was only four days long. (NY Times)
- Want Your Child To Eat (Almost) Everything? There Is A Way – Obviously all kids are different, but also whole cultures do this better than we do. (NPR)
- Are you really you when you’re hungry? – Interesting stuff. Even though they don’t explicitly say it, they imply that mindfulness around your emotions can mitigate this effect. (ScienceDaily)
- Bonito Flakes Are a Gift From the Umami Gods – Truth. (Lifehacker)
- How Fake Nutrition News Hurts Us All – Please, please be skeptical when you see a sensational health headline. And please don’t share articles online unless you have good reasons to believe the content is true. (Quick and Dirty Tips)
- Is your child old enough to cut herbs? Crack eggs? Grate cheese? An age-by-age guide. – How fun! (Washington Post)
- Dozens sickened in new multistate salmonella outbreak, this time traced to pre-cut melons – Ugh. This is a pretty big outbreak including Whole Foods, Costco and Walmart, so be careful. Pre-cut fresh produce doesn’t seem worth the risk anymore. (Washington Post)
- Will Probiotics Ever Live Up to the Hype? – Most people view probiotics and the microbiome way too simplistically. There isn’t just a pill that’ll fix your gut. You still need to eat lots of vegetables and fiber, avoid processed foods, etc. But probiotics do have the potential to help. (The Atlantic)
- Sprouted Brown Rice & Parsley Tossed Salad – I’d use cherries instead of grapes this time of year, but looks delish. (Spice and Sprout)
What inspired you this week?
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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
This week the food community loses a hero, laziness doesn’t exist, and mussels test positive for opioids.
Sorry this week is a little New York Times heavy. Personally I am happy to purchase subscriptions that support publications doing excellent work, and I encourage everyone who can afford it to do the same. It’s more important now than ever.
Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!
Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!
I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.
Links of the week
- Anthony Bourdain, Chef, Travel Host and Author, Is Dead at 61 – I was devastated this morning to hear of the loss of Bourdain. For many of us who write about food he seemed to be living the dream, traveling the globe for the best of what the world has to offer. But we never really know the pain that can be someone else’s daily reality. RIP Tony. (NY Times)
- Laziness Does Not Exist – Incredibly important. There are always reasons you aren’t doing things you’re “supposed” to be doing. Address those reasons and unlock the elusive motivation that already exists within you. (Medium)
- Why You Should Stop Being So Hard on Yourself – To follow up on the above article, it doesn’t even help you to beat yourself up about it so work on stopping that too. (NY Times)
- Why Rich Kids Are So Good at the Marshmallow Test – What is interesting about this is that the willpower trait seems to be learned through culture. To me that implies it can be learned in other ways as well. (The Atlantic)
- How to Increase Your Chances of Having a Long, Healthy Life – Speaking of culture, what US state would you guess has the healthiest residents? (NY Times)
- A Matter of Taste: Can a Sweet Tooth Be Switched Off in the Brain? – Fascinating. Fun fact: Kay Tye, a scientist quoted in the article, studied with me at UCSF and is an amazing breakdancer. (Scientific American)
- The Midlife Tuneup – Great advice. Not too different from a book I know of that came out about 5 years ago. (NY Times)
- Diet and cancer risk: the latest research evidence – FYI what you eat isn’t only about heart disease, diabetes and looking good in a bathing suit. (Food Politics)
- Bingeing on food can turn into a serious disorder. Here are ways to head off an episode. – Excellent resource for anyone who struggles with bingeing. (Washington Post)
- Mussels off the coast of Seattle test positive for opioids – I know there’s a joke about partying in Seattle here somewhere, but this is just too sad. (CBS News)
- Weight Training May Help to Ease or Prevent Depression – Cardio tends to get all the attention on the mood boosting front, but weight training seems to be just as good. And with shockingly few weekly sessions. (NY Times)
- Savory Farmers Market Oatmeal – Who says breakfast has to be sweet? (Foraged Dish)
What inspired you this week?
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“’This will be my last ice cream ever’ is a thought I have had so many times I’m embarrassed by it.” – Paul
Late night bingeing is an especially tough habit to break.
You repeat the same destructive behavior over and over, knowing it’s wrong, but stopping feels impossible because it doesn’t seem like something you can control. Rationalizing the behavior becomes second nature, and you don’t see a way out.
This is Paul’s story. Paul knows his bingeing habit is the reason he is overweight. His late night episodes alone in the kitchen are something he looks forward to, but also wants to stop.
It doesn’t matter if it’s celery sticks or potato chips, it is the act of being able to eat as much as he wants–with no one around to judge him–that’s such a relief and so rewarding.
Sometimes behavior patterns like these can be changed by identifying and avoiding your triggers or finding an alternative outlet for whatever it is your brain is craving. But, those solutions are only useful after you’ve unraveled why you are using this behavior as a source of relief in the first place.
Today I help Paul find his “why” so that he can find peace and enjoy indulgences without regretting or overdoing them.
Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.
Related links:
How To Stop Overeating When Emotional Eating Combines With Food Moralizing (Foodist Podcast)
How To Stop Moralizing Your Food Choices (Foodist Podcast)
How To Stop Moralize Your Food Choices 2 (Foodist Podcast)
The 4-Hour Body by Tim Ferriss
Thinking Fast And Slow by Daniel Kahneman
Listen:
Show details (links don’t work on mobile devices):
2:51 – Paul has a habit of binge eating before bed.
4:48 – It’s not a hunger issue, how to tell.
6:05 – The “What-the-Hell Effect” struggle is real.
6:31 – Paul has plenty of other healthy habits, so his bingeing episodes are most likely the reason he isn’t losing weight.
7:30 – The trigger? Paul needs a reward at the end of the day.
8:25 – The only person who knows what your triggers are is you.
8:50 – Rest and enjoyment are essential for a healthy life.
10:13 – Food moralizing also fuels Paul’s commonly leads to bingeing.
11:27 – How food moralizing works.
13:58 – Specific locations can trigger bad habits.
14:46 – It’s good to know what your triggers are, so you can recognize and avoid them.
16:20 – Food moralizing is a Jedi mind trick played on yourself.
18:23 – There can be multiple factors involved in undoing a bad habit.
19:56 – Question your assumptions.
20:16 – Paul doesn’t feel sick or physically bad after bingeing, it’s more the guilt that behavior this is why he’s overweight.
26:56 – When Paul indulges in front of other people he feels judged and embarrassed.
29:45 – It’s less likely that you will overindulge if you are actually enjoying your food.
30:03 – The scarcity mentality can also lead to bingeing.
32:13 – Recognizing your limiting beliefs gives you the ability to redirect your behavior.
33:12 – What is missing in your life that you are trying to fill with this behavior?
36:40 – Classic thought patterns of binge eaters.
41:33 – Find a powerful motivator that makes you want to stop.
45:52 – Find an alternative form of relief and indulgence.
47:55 – How to break a habit.
48:33 – Are you a fundamentally flawed person if you binge?
51:52 – How to make a lasting behavior change (Darya’s method).
55:14 – Is it helpful to think of bingeing as an addiction?
If you’d like to be a guest on the show, please fill out the form here and tell us your story.
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