I recently received an email from a colleague who happens to be the CEO of a wellness consulting firm, a certified strength and conditioning coach, and a competitive runner. He said, “Lately my eating seems like it is all over the place. I feel out of control.” He went on to ask if I could recommend a diet or a cookbook to help him. He also added that he had taken time off for family health problems, so he was behind at work and not running as much.
Stress is in plentiful supply these days. And unfortunately, it can’t be fixed with a new cookbook. We often underestimate the emotional component that revs up our stress hormones. Stress burns us out. We feel tired and reach for the sugary treats. Or we opt for a chair and a few drinks instead of our usual exercise class.
Let’s take a look at what can be done to stay on track with a high quality diet when the chaos of life hits hard.
Stress and the Sugar Crave
The latest World Health Organization statistics tell us that obesity is increasing all over the world at an alarming rate. And adults aren’t the only ones affected. By the year 2012, five percent of children (ages 5-13) in European countries will be overweight or obese. In the United States, that number is predicted to be eight times higher at 40 percent.
The ability to naturally self-regulate food intake appears to be intact only up to the age of two or three. After that, exposure to hedonistic effects such as pleasant taste and emotional comfort can override physiologic signals of hunger and fullness. Over time, the neurochemical link from stomach to brain becomes hardwired to seek food for pleasure — not just energy. Re-learning to pay attention to natural hunger cues is essential if we are to survive in an environment of continuous exposure to high-fat, high-sugar, and salty foods.
Am I hungry? Am I anxious? Is this food what my muscles need? Asking these key questions can decrease a reactive style of eating that’s not physiologically based. Eating with awareness means being fully present at the moment — noticing the taste, texture and smell of food. By focusing on eating as an activity — and only eating — we are more likely to notice cues from our body telling us when we have had enough.
Identify Nutrition Motivators: What Do I Need to Run Better?
What can make you run faster and feel less fatigue without side effects? Meal planning. Yes, it takes some time investment up front, but the payoff is huge. You’ll feel better and have less fatigue. For the most effective plan, think in terms of an entire week, not meal by meal. Laying out a weekly meal guide allows you to fit snacks and meals around your workout schedule to maximize their benefit. For example, a morning run may call for a carbohydrate-rich snack mid-morning, whereas a workout in the afternoon requires a low-fiber, high-carbohydrate snack that can quickly boost blood sugar but is easy on the stomach. Being prepared with meals and snacks, and having the foods on hand eliminates random grazing, vending machine raids, and fast food meals.