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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