Archive for the ‘Making Healthy Choices’ Category
Do you binge, but don’t purge? Do you overeat at night on a regular basis? Do you eat when you are stressed or to cope? Do you eat in secret? Do you feel like a sugar or carbs addict? Do you eat lots of junk food?
Are you good during the day, but bad with food at night? Do you overeat forbidden foods before or after a diet? Have you been on multiple diets, yet still can’t seem to make healthy food choices or stay in control around certain foods? Or do you have restrictive eating and cheat days?
If you said yes to any of these, you have an eating problem. That does not mean you have an eating disorder, but you may be heading for one if you don’t change the way you eat and your relationship with food. Those with eating disorders are diagnosed with bulimia, anorexia or binge eating disorder, which are severe enough to put one’s health in danger.
Julia never worried about having an eating problem. She’d done about ten diets by the time she was 30, and she knew she could always diet to get into her favorite little dress when she needed to. But as her work got more stressful and her boyfriend began needling her about losing weight, she started skipping meals during the day and bingeing at night, often alone. She couldn’t seem to control what it said on the scale, and this scared her. She didn’t want to lose her boyfriend, so she starting purging after dinner and weighing herself constantly to ensure she was losing enough weight. Soon her routine became the norm, until she landed in the hospital weighing under a hundred pounds. She was stunned to realize she had taken things so far. She never intended to become bulimic.
It is likely that more than half of all adults in the US have an eating problem, but it goes undetected and unreported. No one talks about overeating, night eating, stress eating, emotional eating, sweets or junk food eating as a serious problem, but those who have these food patterns know it isn’t healthy and often carry feelings of shame about the way they eat. Many are also at risk, like Julia, of shifting into eating disorder behaviors.
Sadly, dieting contributes to the problem, yet dieting is the primary solution people are given to resolve eating issues by well-meaning physicians, nurses, coaches and nutritionists. In research conducted nearly twenty years ago, it was determined that 35% of those who dieted became pathological dieters, and a fourth of these people would progress into eating disorders. Very likely those percentages are much higher today, which explains why specialized eating disorder treatment centers are seeing such an increase in patients.
So what are the signs you may be heading for an eating disorder?
1) You are continually obsessed with counting calories, your weight, or what type of food you are (or are not) eating.
2) You get on the scale multiple times a day to check your weight.
3) You believe you are never perfect or thin enough, and you must control yourself with more restrictions and diligence to reach that state of perfection.
4) You exercise excessively to compensate for eating or to punish yourself for eating too much.
5) You hate your body, no matter how thin you get.
6) You are ashamed of the way you eat and often eat in hiding.
You don’t have to progress into an eating disorder to get help. More dieticians, coaches like myself, and a growing number of psychologists are now skilled in treating eating problems, particularly emotional eating, binge eating and body image issues. It is far easier to resolve these issues before they become life-threatening, but you have to be willing to reach out for our help.
The good news is, eating problems are fairly easy to resolve. So don’t wait to get help if you think you have a problem, no matter how small you think it might be. You can eat normally, and you can be free of the shame you carry about your body and yourself. I know, because I used to carry that shame and struggled with eating issues for most of my life. I wish I had gotten help sooner. So does Julia.
Does it make you uncomfortable to throw out food these days, compelling you to eat it instead? Did you grow up hearing that kids are starving in Africa, to always clean your plate or that throwing out food is no different than wasting money? Many of us did and it hits home during an economic recession, but that doesn’t mean those beliefs warrant eating food that you don’t need or don’t want. Instead, it may be time to reconsider the benefits of wasting food rather than eating it.
If you stop and think about it, whether you finish eating something or you don’t will not save you money, and having a clean plate as an adult is really a habit and doesn’t serve any real purpose. To address these beliefs requires a change in thinking and some techniques to change your habits.
It starts by looking at these beliefs and deciding if they still serve you or not. If not, what belief would make more sense for you now, such as “before I get full, no matter how much is on my plate, I will stop eating and determine the best thing to do with the remaining food.” Sometimes the best thing is to save them as leftovers, mix them with new ingredients for another dish, or ask for a doggy bag. Or you could throw the rest of it out, if none of these are possible.
Throwing food away is more challenging for most of us. It really does feel like money is being wasted, but this needs to be put in perspective. If you can’t see a way to save it, then you are faced with two options. Eat it or toss it. The cost of tossing it may be far cheaper than the cost of eating it – if you take a long term view rather than an immediate one.
Let’s look at the cost of wasting it versus putting it on your waist. Often this issue comes up at dinner time, which is the most expensive meal of the day. If the meal costs $16 and there is 25% more than you need, then the amount you don’t eat is worth $4. If this happens five times a week, and you can’t find a way to reuse the food three of those times, the total cost for the week is $12. Or perhaps you didn’t eat half of the food on some of those occasions, so the total cost is $20. How often do you spend $20 a week on things you don’t really need? Could you buy smaller portions of food, split portions with others or put less food out on your plate to begin with to avoid the extra expense?
Now consider eating all that food instead. If you eat a few hundred more calories than you need or than you burn off, you are putting on weight. As you gain weight, you need larger clothes and you will likely contemplate starting a new diet. Both can be costly. How much have you spent in the last year doing a diet or on buying new clothes – either from gaining weight or yo-yoing down and back up?
In addition, this weight gain often gets added around your mid-section, and this fat is the leading cause of high cholesterol, high blood pressure, insulin resistance, and the need for medications. What are you spending in co-pays for doctor visits and medications related to these conditions?
And there is one more thing to think about. Overeating affects your energy level, your mood and your self confidence. What is it costing you to feel lousy and dragged down? Probably more than you think.
While wasting food is not ideal, it is better to look at your options than to carry a black and white belief about waste. The next time you find yourself with more food than you need or want, consider what your beliefs are, if you think they make sense, and what would be better. You have the power to challenge and change your beliefs around food if you stop and look at them. This week, take the opportunity to see what your beliefs about wasting food are costing you.
This is the time of year when every where you turn there are sweets, parties and holiday networking events. It is hard to stay in control and avoid indulging, particularly when you are stressed or trying to fit so much into your schedule you can hardly find time for a decent meal. Yet you probably don’t want to find yourself in January unable to zip up your pants and wishing you had found a way to control yourself.
The good news is being in control is much easier than you may have thought. Here are 3 steps to avoid weight gain during the holidays so you don’t find yourself a size larger in the new year.
1. Notice What Your Body is Telling You
You can’t change your behavior if you aren’t really paying attention to what you are doing at the time you are doing it, and few people are conscious when they put food in their mouths. Eating is something we do without being aware of whether we are even hungry, if something other than physical hunger is driving us, or even when we have already gotten full and are beginning to feel sick.
Most likely you are eating without even knowing why you are doing it, and the only way to be in control is to start noticing the difference between physical and non-physical hunger. It starts by noticing every single you time you start to get full, and to notice with interest – not judgment. Once you start doing that, you may find you don’t like the way it feels. You can also notice each time to reach for food if you are actually hungry and in need of that food. You may also find in many cases that you aren’t eating for physical hunger. So what are you eating for?
2. Get Curious About Why You Are Really Eating That Food
If you aren’t eating because you need the food, something else is driving you to eat. That doesn’t make you wrong or bad. It just means that your behavior is being driven subconsciously, which makes being in control very difficult when you aren’t aware of what is driving your actions.
The most common drivers during the holidays are Mindless Excess, Ravenous Response, Restricted Rebellion, Emotional Repression and Subconscious Beliefs. These are five of the eight common reasons people overeat that I address in my book Inspired to Feel Good.
3. Choose to Eat What Feels Best
The most important thing you can do for yourself during the holidays is to avoid dieting, which is a trigger for rebellious overeating when you inevitably blow it.
Instead, eat because you are hungry and then choose foods that leave you feeling good physically without feeling deprived emotionally. If you pay attention to how your body feels, you will know when you need food, when you’ve had too much and when food doesn’t really agree with you. You may even discover foods you thought you enjoyed don’t actually taste all that good.
Give yourself permission to have foods you love without getting full, and ideally pair the sweets and “>holiday treats with a balanced meal or snack. That way you will avoid getting sugar rushes and feeling sick. You will also keep your blood sugars and metabolism better balanced, and you will be able to feel the difference. Focus on eating what leaves you feeling good physically and emotionally, and you will be surprised to see you may naturally gravitate to healthier choices and combinations.
Have a great holiday feeling free to enjoy yourself without the guilt or the weight gain!
“I just want to eat normally and feel like a normal person around food,” Joyce said, choking back her emotions. I hate eating in secret, feeling like I am the only one who can’t stop eating, and obsessing about food. I have tried everything, and I hate what I have become.”
Three months later, after learning how to be an intuitive eater, she was thrilled to experience what it is like to eat normally and now sees that she can eat food without overindulging or losing control. Joyce learned the 3 secrets of intuitive eating.
Secret #1: Easy Portion Control
People who eat normally do not count calories to manage their portions. Instead they wait to get hungry to eat, and then they stop when they are satisfied without getting full. It is not something they have to think about; it is intuitive and something they just do. Infants do the same thing. We all have this ability, and it is amazingly simple to regain with a little awareness.
Joyce was shocked to learn she did not know what it felt like to get hungry or get full. She had never paid any attention to that. All she had ever focused on was what she should or shouldn’t have or how many calories she was avoiding or overeating. Yet within just a couple of weeks, she was finding it easy to recognize her hunger signal and eat when she got hungry. She was also amazed that she did really know when she had had enough and could stop before getting full. The best part was; she felt so much better and she no longer had to worry about portions. She was getting exactly the right amount of food to fuel her metabolism and her energy levels by trusting her hunger levels and intuition.
Secret #2: Controlling Cravings
Even if you are aware of getting full or grabbing food when you aren’t hungry, you may feel powerless to stop yourself. So why is that? What is really driving you to eat when you aren’t hungry? Do you know? Most people have absolutely no idea and assume it is because they have no willpower, are simply bad or just can’t help it. But that is not what is really going on. Something is driving you to eat, and you can figure it out with a few simple questions you can ask yourself out of curiosity rather than out of self-judgment.
Is something bothering me?
Do I feel like I need a reward?
Is this a food I know I shouldn’t have?
Am I eating this because I think I should or have to?
There could one or more of these subconscious drivers affecting the way you are eating, and once you spot them you can start to resolve them. Consider if there are other ways to resolve what is bothering you or another way to get rewarded. Determine if your beliefs about food or the need to eat for someone else at your expense really makes sense, and if not, change your internal rules. And notice if you are eating because you stopped paying attention or because what you are eating is something you automatically associate with something else you are doing. Once you are aware of these, you can be more conscious of your choices.
As Joyce began to ask herself these questions in an attempt to better understand herself, she discovered that she often felt deserving of a reward when she got home from work. Her favorite food reward was crackers and cheese before dinner. If she didn’t have an afternoon snack and was famished, she would eat these to the point of feeling sick, and then skip dinner. If she had a stressful day or deprived herself during the day, trying to be good, then she would keep on eating, usually bingeing for hours on cookies, ice cream, or anything she could find that would satisfy her need for sweets. Those nights she usually slept poorly and woke up feeling groggy and sick. Joyce could finally see what was going on and that bingeing didn’t satisfy her cravings; it just made her feel worse and unsatisfied.
The common reaction is to try to be better and avoid having bad foods in the house, but that doesn’t work for long. You have to address your needs, including your need to get rewarded, to be fully satisfied by the food you eat throughout the day, and to validate and address your emotional stress. Joyce discovered that giving herself permission to have a small treat at least once a day, getting in an afternoon snack and finding other ways to reward herself made all the difference. Almost overnight, she stopped craving sweets and bingeing. It was practically effortless.
Secret #3: Healthy Choices Naturally
When you listen to your body and what feels best, while identifying and resolving food triggers, an amazing thing happens. You start to want healthier foods, and it happens naturally. This was a huge surprise to Joyce. Within a few weeks of starting her coaching sessions, she found herself craving broccoli. The next week she wanted to try roasting some vegetables, and then she began asking for extra vegetables when she went out to eat. She couldn’t believe she was the same person. She told me she felt like her body had been taken over by a vegan and she was excited to start cooking healthier recipes.
I have seen this happen repeatedly. When you are aware of how you feel and resolve your subconscious eating issues, you naturally gravitate to healthier foods intuitively. You don’t have to force it; it comes easily by choice. You can eat normally like other people when you follow these 3 simple steps.
Why is it so hard to do as you know you should with healthy eating choices , regular exercise and taking better care of yourself? No doubt, you’ve wondered about this countless times. It doesn’t seem to make sense that if you know what you should do, that you don’t do it or at least not often enough. Yet whenever you don’t do something you intended, there is a good – and valid – reason.
Think for a moment of one thing you know you should do, but don’t. Does the idea of doing it feel inspiring or enjoyable? Or does it feel more like drudgery or a chore? If it doesn’t elicit desire or at the minimum some enticement, than it makes complete sense why you would avoid it. Who wants to do something they don’t enjoy or find distasteful? In fact, to follow through on doing what you aren’t inspired to do takes enormous amounts of energy to overcome the reluctance or resistance. Few people have enough extra energy in their busy and stressful lifestyle to do that. And the guilt of not measuring up to the “should” they carry around on a pedestal further depletes what energy they do have.
- Think of something you should do that you don’t.
- What is it about doing it you struggle with?
- In what way is that struggle valid, and what can you learn from your reaction?
- What might work better for you that is a positive and healthy alternative or solution?
- What would you enjoy more or be inspired to do that supports your real objective?
If you are like most people, you don’t think you are dealing with all that much stress, but think again. Nearly all of us are under a tremendous amount of stress, but we take it in stride because we are so used to the daily pressures, rapid pace, and packed schedules that make up our lives.
How you mentally and emotionally respond to stress directly affects your actual level of stress. Those that let things roll off their backs, don’t try to be all things to all people, and know that you win some and you lose some have less stress than those that aim for perfection, take things personally or have to win at all costs. Consider how you perceive and then respond to stressful events in your life, such as when your day isn’t going the way you planned it, things aren’t going your way, or you are running late for an appointment.
What takes the greatest toll on our health, attitudes and emotions is chronic stress – as opposed to acute stress that only occurs in emergency situations. The day in and day out chronic stress that eats away at us leads to chronic pain, emotional eating, fatigue, insomnia, ulcers, weight gain and a host of other physical symptoms. Worse, it leads to feeling helpless, overwhelmed, agitated, out of control and moody. You just aren’t the person you want to be, which potentially leads to depression, anger and overreaction.
Stress is a red flag that you aren’t taking care of yourself. So the important thing is to recognize the extent to which you are under stress. On a scale of 0-10, with 0 being no stress, the average person will say they are at a 3, but in fact many of them are really at a 6, 7 or 8. Chronic stress isn’t just caused by the obvious medical conditions, loss of a loved one, change of job, or financial worries. It is also caused by unhealthy lifestyle choices and psychological factors, such as repressed feelings, conflicting priorities, and the way we choose to interpret our situations. Where do you think you really are on the scale? Are you taking good enough care of yourself?
You can start by evaluating your daily routine and lifestyle choices that can create or minimize your stress levels. In the morning are you racing out the door, skipping breakfast, getting caught up in emails, or dealing with anxiety about your upcoming day? Or do you wake up refreshed with enough time to enjoy a balanced breakfast and take some time to relax, exercise and prepare for the day? The way you start your day will impact your level of stress.
During the day, consider if you are taking on too much, getting enough time to eat, easily irritated or feeling out of control. These factors will also add to stress. Is there a way to get grounded, be more relaxed about delays or changes in your schedule, say no to things you really can’t take on or aren’t your responsibility, and make sure your needs are getting met?
In the evening, are you overeating or bingeing, frustrated or upset with what happened during the day, having a few drinks and going to bed late? These, too, add to your stress level. Is there a way to make some time for exercise, visiting with friends, enjoying time with your family, eating a balanced meal and taking some time for yourself?
If you don’t see anyway to make changes in your daily routine that will minimize your stress, then start with a few simple things that will help your body cope with stress better. Stress depletes our bodies of key vitamins, so add a multivitamin each day. Eat breakfast and try to eat whenever you get hungry, so the lack of food isn’t a cause of stress. Choose to relax and take time for yourself if you are delayed in traffic, in a long line or at an appointment. You can daydream, enjoy the scenery, read, listen to music or meditate when you find yourself waiting and feeling irritated. You have choices, even when it doesn’t seem that way.
This month look at what is causing you stress and consider ways to reduce it. Then notice how good that feels.
On Mother’s Day, mothers receive collective permission to take care of themselves with a day off from taking care of everyone else and certificates to wellbeing spa treatments. It is also a day to be appreciated, pampered and indulged. Why not feel this way every day? Who wouldn’t want a little of this everyday or at least once a week to take the edge off of daily stressors?
We as women, even those who aren’t mothers, however are more accustomed to neglecting our needs for the higher good of others. When did this start happening? Is this our role or have we chosen this path? While it would appear that no one would forsake themselves willingly, in fact that is exactly what women are choosing to do. And in that decision there is some sort of emotional pay off. It proves us to be heroic and saintly, deserving of martyrdom. A martyr is someone who dies for their convictions or faith, and women who sacrifice themselves for their families or even for their careers discover that they end up losing themselves and control of their lives. They look like they are functioning fairly well, but many are operating without self esteem, self love or self preservation. I work with many of these women, and I can’t help but wonder just how many mothers are dead women walking?
A mother said to me once, “If I’m not suffering, I’m not doing it right. I’m not a good mother.” And for her, this means giving up all that matters to her wellbeing, health and fitness. Another mother told me “I feel guilty if I take any time for myself, so I can’t take time for exercise and making meals that would really be healthy for me. I just can’t do what would make me feel better or find any time for me.” But that is just what mothers need: a little me time and self-care sprinkled throughout the week.
Me time doesn’t have to take up all that much time, but it does require changing some beliefs and creating a home environment that supports it. A common belief that mothers hold onto is that they have to do everything, and they have to do it all right. Mothers don’t want to burden their kids with responsibilities nor have their husbands attempt to do things they aren’t going to do well enough. So they take it all on themselves, and it never ends. In fact it keeps adding up, and that is when mothers begin to feel like they’ve lost themselves. Not just a piece, but all of themselves. Are you one of these mothers who wonder what happened and question why you don’t feel alive anymore?
You might consider some steps you can take to feel better, such as taking a class, getting a facial, going to a yoga or dance class or taking a time out for a nice long bath, but will you ever do it? My guess is no or not often, and the reason is from a fear of feeling guilty. But when you neglect yourself long enough, you aren’t the only one that suffers. Your kids and husband are also likely suffering from your lack of self-care.
In part this is because when you lose yourself, you also lose your passion, humanity and good nature. And without these it is difficult to hold your tongue, give unconditionally or set healthy boundaries. Isn’t it better to give the kids a bit more responsibility they can be proud of, your husband more room to contribute, and the family an opportunity to support your needs? They want you to be happier, stronger and healthier. They want to pamper, appreciate and indulge you throughout the year, if you’d only encourage them.
Self care is not a luxury. It is the basis of a healthy lifestyle and wards off chronic stress, poor eating habits, weight gain and self-hatred. Lack of self care is evident in the escalating weight gain during the past decade and the high levels of stress that women live with on a daily basis. Both of these put women at risk for high blood pressure, diabetes, heart disease, stroke, arthritis, cancer and poor reproductive health. This is a high cost for putting oneself last on the list of priorities.
Mother’s Day is an opportunity to reflect on the need mothers, and all women, have to lead healthier lives that include regular self care time. Self care starts with listening to your body and honoring it, determining whose beliefs are running you, rewriting the rules about being a perfectionist and discovering what really makes you feel good. These are just some of the things you can do to start living again and feeling great about yourself and your body. Consider what you can do for yourself. You may be surprised to discover your family won’t fall apart. It might even come a bit closer together.
As the saying goes “you can only love someone as much as you love yourself”, and I’ve learned the hard way how true this really is. Sadly there are too many people that don’t love themselves much, and often it is because of their internal self-criticism and belief they should be something other than who they are.
Sadly we live in a society where the emphasis is on an ultra thin body image, perfectionism and trying to measure up to an idea of what we think others want us to be. What about what we want for ourselves? What about appreciating our unique gifts, abilities and bodies? I know that sounds all very well and good, and I also know how hard it is to put into practice. I’ve been there, and lived a life of self hatred and shame up until thirteen years ago.
What is different is my choice not to judge myself and to revisit my beliefs that were causing me to be so self-critical. I discovered I really can love myself, and then to my surprise I found I no longer judged others and could have compassion and love more fully from my heart once that happened.
To make the transition, I started listening to my internal voice, which I found was saying “look what you just did you idiot”, “how could you be so stupid”, “I am unlovable”, “I will never be good enough”, “I can’t do this so what is the use”. As you can see, these are extreme and harsh things to be saying to oneself, and they are hardly true. This was my own distorted view of things based on my beliefs, and it was affecting how I felt about myself, how I viewed daily events, and how much I let others into my life.
Do you know if you are saying similar kinds of things to yourself? The only way to find out is to decide to pay attention and listen. You may be as shocked as I was when I first started to really hear what this inner voice was saying to me. I realized just how outrageous, unfair and debilitating this voice was, and that it was exaggerating what was really happening. It was also reinforcing beliefs that I had grown up with that were not ones I would have chosen had I been making the decisions.
Beliefs are the things you believe true about yourself and the world around you. They are your understanding of how things are or supposed to be, which get formed from repeatedly hearing and getting the same messages. Most beliefs come from our parents, friends and family, childhood experiences and the media. Once we become an adult, we take these beliefs on as sacred and unchangeable, and they become the driver of our thoughts, decisions and behaviors. But you can change your beliefs.
Beliefs are just that, beliefs. You can choose to believe you are unlovable, or you can choose to believe the opposite. You can believe that only thin women are beautiful, or you can believe women of any size can be just as lovely. You can believe that your favorite foods are bad and therefore you are guilty and bad whenever you eat them, or you can believe that it is fine to have your favorite food in moderation. Then if you happen to overeat that food, you can observe it without judgment and understand with compassion what triggered it – knowing there isn’t something wrong with you.
Judgment of yourself affects your self esteem and can lead to feelings that are just too hard to face, and that can lead to emotional eating, stress and depression. Judgment of others leads to the same thing. Think about it. If you don’t care what others think and they choose to judge you, who is affected? Them, not you. So the moral is to be aware of your own judgment and notice where it is coming from and if the associated beliefs are negative or limiting you.
The easiest way to change your belief is to be aware of your self talk, notice the extent it is critical or untrue, and then to create new beliefs and affirmations, which affirm your new belief. Affirmations are statements you say or read repeatedly over a period of days or weeks. “I am adorable and lovable” or “I can eat my favorite foods in moderation” are examples of affirmations. You may not initially believe them to be true, but the more you say them the more you reprogram your belief system and the more they will become your truth.
This Valentine’s Day, pay attention to what you are telling yourself and reprogram the messages.
Every year just after Christmas and before New Years I would make my list of all the things I was going to improve on or do once January started. I still have some of those crazy lists, and few of the things on them ever got done. It wasn’t for lack of putting in the effort those first few weeks, but the list was too big, the expectations too unrealistic, and the reality of real life too demanding to ever succeed.
I could have been like most people and totally given up on the idea, but I didn’t. What about you? Have you given up on resolutions? Or do you still hold out hope you can make some changes this year?
Thankfully I discovered there are two ways New Year’s “resolutions” can work to inspire you and help you take action, so you can become more of the person you want to be.
- The first takes advantage of your frustration and desire to fix something in your life, and that angst fuels your resolve (as in resolution) to make a change and takes advantage of a new year, with its clean slate, to get you into action. But the action is open-ended. You don’t have to reach a specific goal. You simply need to get started by taking the first small step and then learn what feels best and is inspiring to you to keep the action going. No long lists, just one step in the right direction.
- The second way focuses on what you intend (as in intention) to have more of in your life or what you want to experience in the new year, but it doesn’t have to happen immediately and it doesn’t come loaded down with fixed goals. With an intention, there is no burning drive or catalyst to take action on January 1st, instead there is a strong desire to experience it at some point during the year in whatever way that happens.
Resolutions and intentions are important distinctions, and they give you flexibility and openness about how you will achieve positive changes in your life. Most importantly, they need to be driven by inspiration, moderation and what truly feels good to you, or you won’t stick with them.
Here’s how these two approaches have worked for me. Thirteen years ago when I was 43 and struggling with my health and my weight, I had a wake up call. I knew if I didn’t make some changes and start taking care of myself, I was going to have even more health problems and might not be able to lose the weight. I was resolved to start using my unused Stairmaster down in my basement beginning on January 1st 2001. I didn’t set a weight loss goal. I didn’t set any specific goals, such as how long I had to use the Stairmaster each day or each week. I just resolved to get on it and not stop until I got back into my wardrobe of size 6 clothes, however long that took.
At the time I was a size 16 and extremely out of shape, with cellulite down to my knees. It took me nearly two years. Because my only objective was to get on the stairs, I allowed myself to start where I was (at a few minutes) and to gradually increase my time, my frequency and then my intensity. I then started to set weekly goals, and if I came close I celebrated. If I missed a day, I moved on and didn’t let that bother me. I discovered that by giving myself permission to simply do what I could and to stretch myself a bit each week or so, that I had continual success and felt inspired to do more and more and more.
That one New Year’s resolution was all about taking my first step on the Stairmaster, and now 13 years later I am celebrating what that one step has done for my life. Had I resolved to use that equipment 4 days a week for 30 minutes right up front, or set a goal of losing 30 pounds by June, I would have seen myself as a failure and given up. But I only had one goal – get started and don’t stop. It worked.
Then on subsequent New Year’s, I would pick one new fitness activity that I would like to pursue at some point during the year. It didn’t have to be on January 1st, it was simply an intention. One year my New Year’s intention was to add in Pilates. In April I ran into a neighbor who was studying for her Pilate’s exam, and soon afterwards she started coming to my house to instruct me in Pilates. She instructed me for nearly four years. Another year I set an intention to learn kickboxing. I wanted to have the right type of trainer for this, and it wasn’t until the following fall that I met the perfect gal to teach me how to kick box. I worked with her for nearly a year, and I still do kickboxing.
A few years ago, I intended to shake up my routine to get my body out of its metabolic plateau, and in August that year I had coffee with a girlfriend who was doing P90X. I hadn’t seriously considered doing such an extreme program. But with her reassurance I could do it, I began the 13 week program on my 53rd birthday and amazed myself that I completed the 90 days. I would never have guessed at the beginning of the year that my idea of shaking up my routine would have included P90X, but I did know I was looking for something new and demanding. I got it.
This past year I was dealing with the menopause belly so many women get going through this biological change, and it has been getting worse over the past few years despite all the exercising I do. I realized I needed to kick up my metabolism more often during the day to amp up my fat burning, so I took some courses on metabolism last winter, and in the spring added 2 minutes of high intensity exertion 3 times a day, and within months the belly fat was gone.
What about you? Is this the year for one simple resolution or an intention that fulfills one of your desires?
There is always concern about how much candy kids are eating at Halloween, but what about parents who consume nearly half of what the kids are bringing home? Candy is a comfort food for many of us, and when lying around in bowls and bags, it becomes a temptress greater than most adults can resist. Do you find yourself unable to stop when it comes to Halloween candy?
Instead of gearing up for a binge fest and worrying about how you are going to handle having all that candy around the house, consider what is driving you to overeat and crave it and then put some strategies in place to help yourself eat much less of it.
Some of the most common reasons people can’t seem to stop at a few pieces of Halloween candy start with feelings of deprivation. Candy for most people is considered junk food or a food they should not have, and for them candy is on the forbidden food list. When they eat it, they believe they are being bad and falling off their diet, so they have to finish it and get it out of the house to be in control. Then they strive to stay away from it until the holidays get underway and they find themselves right back in the same place, struggling to avoid the next round of bingeing on sweets and striving (but failing) to be in control. It is a never ending cycle that continues right through Valentine’s Day. Does this happen to you?
What does this have to do with deprivation? Everything. When you believe that you shouldn’t have something, you want it all the more. And the more you try to control the urges and deprive yourself, the more you obsess and overdo it when given the chance. This is human nature, and it is easy to see in children. We tend to forget that as adults we aren’t any different. Like kids we rebel against harsh rules and restrictions that are depriving.
We want our candy – or what it represents, but we are determined to apply willpower to resist it. This creates an internal battle between our Enforcer voice and our Rebel voice. Very often the Rebel wins out. But because of the loud Enforcer in the background, harshly criticizing you for what you are doing, you begin to feel guilt and shame, which triggers emotional eating and an all out binge. Next thing you know you’ve eaten more pieces than you want to admit and you feel uncomfortably sick.
What if you created an agreement with your Enforcer and Rebel voices by allowing yourself a bit of candy every once in awhile, agreeing that it isn’t forbidden and that if you really want it you can have it in moderation. Now you have calmed down the Rebel voice that will have a tantrum by overeating if it doesn’t get its way. The trickier voice to negotiate with is the Enforcer. This is because the Enforcer is the one that enforces your beliefs.
When your beliefs are black and white and don’t allow for some grey, then the Enforcer will instigate the Rebel. If you allow for moderation and satisfaction along with some guidelines for restraint, then the Rebel and Enforcer will both quiet down. If you also allow for throwing out the candy when the family has enjoyed it and had enough, everyone wins.
To put this in practice, try the following guidelines (or strategies) to help both the Enforcer and Rebel trust that their needs (meaning your needs) will be met. The first guideline is to eat candy along with a meal so that you aren’t eating it alone and driving up your blood sugar levels, which in turn leads to cravings. The second guideline is to pay attention to when you are satisfied or the first signs of feeling a bit full and stop eating. If you know you want some candy with dinner then make room for it instead of eating it when you are full.
Third, pick just 2-3 pieces of candy that you know are your favorites and savor them, so that you achieve satisfaction. And fourth, tell yourself that you can have more at your next lunch or dinner, so you know that you won’t be deprived and can still enjoy this once-a-year candy fest. After a few days, you will all have enjoyed having a bit of candy and you’ll be left with candy that isn’t your most favorite or you will be tired of it. Now throw what is left out. You won’t miss it, because you’ve let yourself enjoy it. And if that Rebel acts up, tell it that there is always more at the grocery store if it really wants to have it again before next Halloween.
Or you may have other ideas of what kind of strategy will work best for you. One that a few of my clients are choosing to do this year is to buy candy to put out that they don’t like, so going into the evening they aren’t finding themselves dipping into the candy bowl and setting themselves up to continue bingeing when more candy comes into the house.
This week consider what strategies you can put in place so you can enjoy yourself this Halloween without anxiety or guilt.
Christina Aguilera has been attacked for being too skinny and too fat, and she no longer cares what people think. In fact, she’s tossed out her scale and learned how to love her body no matter what size she is. She no longer obsesses about her weight or compares her self-worth with the numbers on the scale. And she’s not alone. Many celebrities have stopped using the scale, including Portia De Rossi, Valerie Bertinelli, Queen Latifah, Martine McCutcheon, Kyra Sedgwick, Jessica Alba, Maria Menounos and Jennifer Love Hewitt. They feel liberated and are looking better than ever.
Read the rest of this post at YourTango.com.
You hear it all the time; “I am being good this year and not going to have xyz bad foods, so I don’t gain any weight.” This is the time of year when people join Weight Watchers and go on diets, so they can stay in control during the holidays. For some it works, and that holds out hope for everyone else. For the majority it not only does not keep them in control; the guilt, deprivation and old familiar patterns lead to giving up on the idea and then really over indulging since they blew it anyway. By the time New Year’s rolls around, they have put on nearly 10 pounds – twice the average holiday weight gain. Have you ever done this or know people who have? What happens in January when the holidays are over? Does this process get repeated?
For Julianne (not her real name), this is just what happens every year. She promises herself she will be good at Halloween, but isn’t. Then she becomes determined to do better at Thanksgiving and doesn’t. This leads her to take more drastic measures and go on a more rigid diet before Christmas, restricting herself as severely as she can so she won’t gain more weight. Yet for reasons she can’t explain, she still blows her diet and can’t seem to stick with it as she should, and by Christmas Eve she is gorging herself on candy canes and anything sweet she can get her hands on. For the next seven days, she is in full binge mode, knowing that she starts her diet again on January 1st. And then her annual cycles of dieting and bingeing begin again. She is in her late 50s and ashamed that at her age she is still doing this. She wonders why she never learns and can’t get herself to do as she should. She wonders what is wrong with her.
Nothing is wrong with her. She was never taught how to eat normally or how to recognize what really drives her to make the choices she does. She just assumes she is bad, and the harder she tries to be good the more often she feels like she fails. Sound familiar?
So here are the 3 things she has learned in our sessions so far this year as she successfully navigates the holidays and all the food she loves to eat. She let me share this with you if I didn’t use her name, which I fully understand. Her lessons are a bit painful to face, yet they are fairly common.
1. She does not like candy canes. She was so obsessed with eating what she couldn’t have before her next diet began, that she ate food she didn’t even like. She realized she didn’t even taste her food or know what she really enjoyed, because she was driven by a greater need to get what she could while she could. Now she focuses on what really gives her pleasure and satisfaction, and she finds she doesn’t want all that sugar or to overeat. This has been amazing to her.
2. She has been dieting and bingeing every holiday since she can remember, and her mother did the same thing. Her mom still struggles with food and her weight. Dieting doesn’t work. She just believed it did and was the thing to do because her mother did it. She can choose her own beliefs now, and she is learning first hand that eating with consciousness of what feels good to her body is a better way to go through the holidays.
3. She was very hard on herself and that judgment caused her to overeat and choose foods she knew were bad for her, reinforcing how bad she was. It was a vicious cycle of self-hatred, self-restriction, rebellion and guilt that spiraled into food binges she couldn’t stop. She is learning to see herself with compassion, non-judgment and greater understanding. The more she does this, the less often she finds herself drawn into the cycle or wanting to eat food she doesn’t need.
You may see yourself in Julianne’s lessons or you may be getting other insights. No two people have the same internal beliefs, emotional reactions, subconscious drivers or backgrounds. Yet what most of my clients share is a belief in dieting to lose weight and that when you eat foods you shouldn’t have on a diet you are being bad. Yet they can never be good enough to reach or sustain their goal, so they give up and dig in. This holiday, consider doing what feels good to your body and your head, rather than striving to be good. You may just enjoy the food more and end up weighing less.
Is your calendar full of to-dos, events, parties or travel plans? Any one of these added to your typical weekly schedule is enough to increase your stress level. Oddly enough, many people don’t perceive they are dealing with all that much stress. On a scale of 0 (no stress) to 10 (high stress), what is your level of stress?
You may think you know, but most of us regularly underestimate our stress levels. That is because we adapt to our conditions and gauge chronic stress as a relative measure of what becomes our norm. Chronic stress is an on going, continuous state of stress that comes from putting up with things, overworking, never feeling in control or caught up, worrying and seeing the glass as half empty, not making time for yourself, not taking care of yourself, not sleeping enough, not eating properly and not exercising. You may be dealing with a number of things listed here and taking it all in stride.
Despite how well you think you handle stress, your body may not be handling it quite as well. Symptoms of high stress are frequent illnesses, back problems, anxiety, ulcers, insomnia, headaches, irritable bowel, moodiness, fibromyalgia, over eating, abdominal weight gain or feelings of being overwhelmed and out of control – to name a few. Are you experiencing a combination of these symptoms?
Everyone responds to stress differently. It is not the stressful situation that determines your level of stress. It is the way you perceive it and how you decide to handle it. One of the determining factors is your beliefs. You are driven most by what you believe you must do and how you must do it.
Consider how you might handle the following holiday situation. You are a gift short for a family member and you are out of time to go shopping and get it mailed out. Do you… get angry with yourself, get upset about the situation, feel badly and embarrassed, worry, or feel you have to make up for it by doing something extravagant. Or do you… send it over night mail, order something on line and have it sent directly, choose a local gift that can be delivered the next day, or explain the gift will be a day late. Did you even realize you have options?
Feeling you have to get everything done by a certain date and done just right is a belief that sets the stage for chronic stress. If you don’t succeed in reaching your goals and end up feeling angry, upset or worried, you will further increase your level of stress. Instead you can choose to let go of doing it all and having everything perfect and take a moment to consider your options and what really matters.
What really does matter to you, your family and friends? Is it perfect presents, decorations and food? Or is it having time to visit, enjoying one another, sharing in the celebrations, laughing with loved ones and enjoying the holidays? I have struggled with this issue in the past, and I have finally learned to let go of the things that aren’t all that important. One of my favorite books that gives me needed perspective is Don’t Sweat the Small Stuff… and it is all small stuff by Richard Carlson. This makes a great stocking stuffer or gift in a pinch.
The holidays are coming. The holidays are coming! Soon you will be surrounded by lots of sweets, cookies and navigating holiday party foods and drinks. Are you prepared with a game plan to keep yourself on track without feeling deprived? Now is the time to put your strategies together.
You don’t have to wait until after you’ve overindulged on candy, eaten one too many cookies or gotten stuffed on appetizers. You already have hindsight from previous years, and you probably can guess when and what will happen again this year.
This is just what my client Jean realized when we started talking about Thanksgiving at her son’s. She was afraid of overeating as she usually does, and she could picture all the times and ways that was going to probably happen again. She and her husband always drove 4 hours south on Wednesday, stopping at the same great deli where they picked up sandwiches for lunch and lots of treats they would bring as their contribution before the big meal. Yet more often than not, they didn’t eat much of the sandwiches and would dig into the bags of treats before arriving. The next day they would arrive at their son’s around noon hungry and ready to nibble on the appetizers and have their first drinks of the day. By the time they headed out for the big meal at the club, served buffet style, she was usually starting to feel full. Then she’d eat a big meal and stuff down several desserts. The next day, they would have a really big breakfast to tie them over on the long ride home, and they would stop again at the deli for treats to enjoy on the way back.
Like Jean, you can probably describe what your Thanksgiving holiday traditions around food will be like, just as you can see what will happen this coming weekend on Halloween or what you usually do at a party or around a bowl of candy set out for anyone to eat. That gives you a great advantage, because this enables you to think about what you would do differently that would leave you feeling better and still feel like you got to enjoy the festivities. So pick a time that is coming up, and remember how you felt last time when you over did it. What would work better for you?
Here are some ideas to consider:
- Eat a healthy balanced breakfast the day of a big meal, so you don’t arrive ravenous and overeat because you are so hungry.
- Eat a healthy balanced snack before going to an event, so you aren’t showing up hungry.
- When faced with lots of appetizers, decide in advance how many you will have and be picky about which ones you really want. You may decide to just have 3-4.
- When you know you are susceptible to having a drink too many, have a glass of sparkling water after your first drink and then decide if you really want a second drink.
- At a buffet, first look at everything to see which things you know you really want and be picky. Use a smaller plate, and focus on getting a mix of protein, vegetables and some other complex carbohydrates.
- Have salad first if that is an option at a buffet.
- Save room for dessert, and then choose the desserts that are your favorite. Have very small pieces and really enjoy them.
- Allow yourself to have 1-2 pieces of candy a day if you really like it and it is calling your name from the candy dish someone put out near your office. This can replace dessert on those days.
- Buy Halloween candy to give out to kids you don’t like eating yourself.
- Pick out the best Halloween candy and eat a few pieces with your meals instead of having just candy by itself. That will minimize blood sugar highs and lows and reduce cravings. Give yourself a few days to have your favorite candy and then throw the rest out.
- Remember that Halloween candy can be gotten anytime. You don’t have to eat it all now just because it is Halloween.
Which of these sound like they will work well for you? Really think about the situation you will probably be in and what would feel best to you before, during and after. Then add in some other ideas and decide ahead of time which approach you want to take. As Jean discovered by creating her own strategies with me, she got to enjoy her Thanksgiving rituals in a way that left her feeling better physically and really good about herself. She was thrilled to discover she could stay in control and still eat the foods she wanted.
How many times have you given up on your diet or fitness routine because you weren’t good enough, didn’t do it all right or couldn’t exactly follow or complete what you had to do? My guess is more than once. The average person has given up close to a dozen times on their eating and exercise goals, and those experiences affect their self-confidence and an ability to succeed in the future.
The Truth about Perfection
Few people can perfectly follow a diet or a fitness program for weeks on end, unless they are professionalathletes or those who have the rare ability to be extremely self-disciplined. That leaves nearly everyone else who is trying to fit healthier habits into their busy and often unpredictable lifestyles.
What the contestants have been learning is that the goal isn’t to reach perfection or to be good; it is to gradually make healthier choices that leave them feeling good and setting their own new and realistic goals they honestly think they can reach each week. There is no diet or fitness agenda they must follow. Instead, they are learning to incorporate more and more healthier foods and activities into their day-to-day life as each week goes by. And despite all they are doing well, sometimes they overeat, choose unhealthy foods, over drink or can’t meet the fitness goal they had for themselves. Yet even when that happens, they can still say they had successes during the week. In fact, I make it a point to have them share their successes each week, and they all have them regardless of whether they fully met their goals or not.
Focus on What Went Well and Learn from the Challenges
When you acknowledge what went well, you get to see that the journey to a fit, healthy and great body is not about what you didn’t do well. Yet that is what most people focus on, which leads to feeling like a failure and feeling it is impossible to succeed. Instead, the journey is about celebrating all the little successes along the way as well as getting to see what didn’t go so well – and looking at those things without any judgment. Judgment is the quickest way to kill your motivation.
When things don’t go so well, that gives you an opportunity to look at the obstacles, challenges and inner issues with curiosity. There are always good reasons (vs bad reasons) for not following through or quite doing as you hoped. Looking at this way, you can see that in each case you can learn something and create a strategy or change in mindset to address it.
In the past couple of weeks, what didn’t go so well for a number of the group members were: limited exercising because of the heat and humidity, eating less well at summer parties, doing a bit more drinking, losing focus because of family distractions, and either being derailed by an injury or an illness.
Creating a Change in Mindset
To address these challenges, we talked about strategies and changes in mindset.
- For heat and humidity, the opportunity is to figure out ways to be active indoors, in the water or at cooler times of the day. You don’t have to use the heat and humidity as an excuse.
- For summer parties, bring healthy foods like a salad or vegetable side dish so you know you will have healthier foods to choose from. You don’t have to overeat because others are. You can throw out food if it isn’t that healthy and will be a temptation for days afterwards.
- For drinking, consider ways to drink less alcohol and still enjoy yourself. Maybe have seltzer water or make spritzers. You don’t have to get drunk to have fun or drink because others want you to.
- For an injury, consider getting physical therapy if it isn’t healing quickly or is an older injury. Most of the contestants have been seeing Bryan Labell PT & Associates in Rowley to address or prevent an injury. I will be writing more about PT in a future post. You may also be able to do activities that don’t impact the injured area, or you may just need a few days to recover from an overuse injury. You rarely have to stop being completely active when you get hurt for weeks at a time.
- For an illness, focus on getting well and being gentle with yourself. If you feel you can do light activity that is great, but the main thing to focus on is taking care of yourself and giving yourself time to recover. You are not guilty for giving yourself a break or resting when that is best for your body.
It is so easy to beat yourself up when things get in the way of keeping you from doing as you planned, but real life ebbs and flows and throws you curve balls. Things always get in the way or interfere with our best laid plans. Get over the judgment and look at what you can learn from the situation so the next time you have a game plan that makes it easier to adjust, accept or address the situation.
For more information about the contest, visit www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,