#406 4/27/2010 OVERCOMING OVEREATING
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Eating words has never given me indigestion.

Winston Churchill

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How I Overcame Compulsive Overeating

By Debbie Siebers, creator of Slim in 6®

My biggest challenge in life so far has been conquering my compulsive eating habit. I remember so clearly the hopelessness I felt because I had no control over my impulses. I would literally sit down to a pint of H�agen-Dazs® every day and swear that tomorrow I would start my diet. There are also vivid memories of me downing an entire bag of Chips Ahoy!® chocolate chip cookies and an entire big bag of Doritos®! I had those moments of sitting in my car, opening a jar of peanut butter, and polishing off almost half of it, and then driving to a fast food place for a burger and fries. And let's not forget the CHEESE! I am a Cheesehead, after all, and I would eat blocks of it at a time.

Debbie Siebers' "Before" and "After" Photos

When I think of that now, it truly makes me sick to my stomach. How could my poor body handle that? No wonder my digestion was so screwed up and I have cellulite so bad—even now. You can't possibly expect to abuse your body like that and put such demands on your digestive system and not have major issues. I remember jogging around my block at 4:00 AM, desperate to burn off those calories, and then dropping down to the ground into a heap of tears praying for control and the strength to get my life on track. I do know that I was eating out of emotion—not knowing how to cope with certain feelings I was having.

I knew I had to confront my demons head on and figure it out. I'm not sure of the exact moment I decided to change. It was an accumulation of emotion and just being fed up with feeling and looking bad. Enough was enough! So, I joined a support group and through that program I learned how to eat properly. I learned about portion control.

Growing up, I was never taught any of those things. My mother had been severely overweight when I was growing up, and she loved to bake. And I mean BAKE EVERYTHING you can possibly think of. I would wake up every Saturday morning to hot chocolate chip cookies, gooey brownies, pies, homemade bread, you name it. I would stuff myself until I couldn't eat another bite. Having that support group made me accountable and got me on track. The first 12 pounds came off pretty easily. Then, it was a bit slower, but because I stuck with the program, it consistently came off.

Man Salivating over a Big BurgerWhen I moved to Los Angeles at 21, I was on my way to better health and felt more in control. I was a secretary at that time, so I sat most of the day. I definitely had bumps and challenges along the way, but I was determined to get the once lean, fit body back that I had when I was in high school as a cheerleader, gymnast, and sprinter! It was when I joined a gym and began working out with weights that I really started to see the changes. Unfortunately, I made a lot of the mistakes that many women do when they don't really understand how to exercise properly. I worked with heavy weights and didn't do enough cardio. So I got really strong, but I was very bulky! Also, I still was in the bad habit of eating three big meals a day instead of small little mini-meals throughout the day. It really wasn't until I was in my late thirties that I figured it out.

The last thing I needed to get control of was my love for sweets, and it wasn't easy . . . I decided to just starve myself of all carbs and sugars for about 2 weeks. It was truly amazing what happened. I sincerely didn't crave them anymore! I would never have believed in a million years that I would actually desire a delicious piece of fish with vegetables over a pizza!

I think having so much energy and feeling my body toned and lean also gave me extra incentive. Then, when I became a personal trainer at the gym I was working out at, I was literally exercising with my clients all day long doing ab and midsection routines with them. Before I knew it, my waist was tiny and my abs were ripped. I had a six-pack for the first time, and I was pumped!

Now if I really want to have a chocolate chip cookie, I'll have one . . . but only one. And sometimes, I don't even eat the whole thing. I am satisfied with a bite or two. For me, it was a major shift in the way I associated and looked at food. Also, the more educated and aware I became, the easier it was to treat my body with respect. I got into "right-thinking" mode and didn't want to sabotage myself anymore. Some of the tools that helped me along the way were thought-provoking, motivational, and inspirational books and tapes that would put me in the present moment. Now, there is such a wealth of extra support at your fingertips. Beachbody® has developed such an amazing community that you're crazy if you don't take advantage of it.

WOWY®Get involved in the live chats and the Message Boards. Join the WOWY SuperGym®. Keep that journal every day to help you stay accountable. Empower yourself with knowledge and invest in YOU! You deserve it. You deserve to be happy and healthy! I know if I could do it, you can, too . . . we are all here to help cheer you on and support you to live your best life!

Now . . . GO PUSH PLAY!!

XXOO,
Debbie

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"What Motivates Me"
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"The End of Overeating"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with the overseer of Beachbody's fitness and diet development, who also serves as your Fitness Advisor on the Message Boards, Steve Edwards, on Wednesday, April 28th, at 3:00 PM ET, 12:00 PM PT. Go to the Beachbody Chat Room.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Is It Time to Eat?

By Mark Nelson

It probably is. Because if you're like many people, you don't eat often enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

Clock on a Sandwich

It helps prevent your body from storing fat.

I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

Cheese, Grapes, and Berries on a PlateSo the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals.

Eating regularly tames wild cravings.

By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.

Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Shakeology PacketStarting your day with eggs, nonfat cottage cheese, a P90X® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.

Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Man Drinking ShakeOf course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop lbs., don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

Related Articles
"10 Tiny Changes for Big Weight Loss"
"Chalene's 10 Tips for Getting Your Kids to Eat Healthily"
"You Can Eat Great and Still Lose Weight"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with the overseer of Beachbody's fitness and diet development, who also serves as your Fitness Advisor on the Message Boards, Steve Edwards, on Wednesday, April 28th, at 3:00 PM ET, 12:00 PM PT. Go to the Beachbody Chat Room.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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No Time Doesn't Have to Mean No Makeup

Woman Applying Mascara

You spend all this time improving the way you look and feel through exercise and diet. But, a little makeup can do wonders even in a time crunch. Is it possible to do your makeup in 3 minutes? Whether you've just completed a workout and need to freshen up or you're running straight from work to meet friends, you'll benefit from a pre-packed emergency makeup kit. Find out what basic products you should have with you at all times.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Test Your Movie Theater Cuisine IQ!

By Monica Nuñez

PopcornIf you're like me (sadly), you may have indulged a bit in movie theater cuisine (okay, maybe not "cuisine" so much as "nicely packaged gut bombs"). Buttered popcorn, nachos, pizza . . . You can do some serious damage before you've even traveled back to 1986 in a hot tub or seen some serious Titan clashing. These calorie counts can be even more entertaining—or scarier, really—than anything on the screen. Match each treat with its calorie count, ranking from highest to lowest calorie count.

  1. Reese's Pieces® (8 ounces) - 1,200 calories. Other interesting nutritional information: 57.2 grams total fat (45.7 grams saturated fat); 486 milligrams of sodium; 148.6 grams of carbs (5.7 grams of dietary fiber and 137.2 grams of sugar); 28.6 grams of protein; and 114.3 milligrams of calcium.
  2. Medium Buttered Popcorn (11 cups) - 900 calories. Other interesting nutritional information: 50 grams total fat (30 grams saturated fat) and 87 grams of carbs (15 grams of dietary fiber).
  3. Skittles® (6.75 ounces) - 776 calories. Other interesting nutritional information: 7.8 grams total fat (all saturated fat); 31 milligrams of sodium; 174.2 grams of carbs (146.2 grams of sugar); and 46.7 milligrams of calcium.
  4. Peanut M&M's® (5.3 ounces) - 762 calories. Other interesting nutritional information: 39.6 grams total fat (15.2 grams saturated fat); 15 milligrams of cholesterol; 91.5 grams of carbs (6.1 grams dietary fiber and 76.2 grams of sugar); 15.2 grams of protein; and 121.9 milligrams of calcium.
  5. Large Minute Maid® Lemonade (44 ounces) - 605 calories. Other interesting nutritional information: 82 milligrams of sodium; 148.5 grams of carbs (132 grams of sugar); 11 grams of protein; 110 milligrams of calcium; and 2,474.6 milligrams of potassium.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Reviews
Total number of Reviews: 3
Submit a review  

"In response to this newsletter I am wondering if eating a pickled egg for protein is the same as eating regular eggs without the added vinegar I find it convenient to pickle a dozen or so eggs so I have a quick breakfast handy or a quick protein handy but I am unsure if the vinegar does something to the protein contents Thanks for any help in this matter Gail"

– Gail Montgomery, Cornwall, ON

"Debbie, I have been exercising to your DVD's for about two years and love them. I would never have imagined that you struggled with over eating. My sister and a dear friend have dealt with bulimia for most of their lives. I believe your story will be an encouragement to them. Thank you for sharing your success story with us. You are an inspiration."

– LaDawn Fronapel, Portland, OR

"Thanks so much for the constant support, I'm in week 12 of P90x classic and got a little disrailed, I have 2 weeks to go and will take the overeating articles to heart, thanks chuck"

– chuck allison, monroeville, PA

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