Food Tips For A Healthier You

Pass Junk food

 

As we count down the last days of the year and head into 2018 many will be assessing their plans and goals for the new year ahead.

Trips, appointments, school activities, family gatherings, holidays etc will all take space on our planners.

Others will be factoring in goals of weight loss and moves towards eating better. My last post was tips on getting started with an exercise program… you can find it here….https://sassyfitnesschick.com/2017/12/19/tips-for-a-fit-2018/

I wanted to include some tips on eating and nutrition but for the sake of not turning it into another War and Peace novel I decided to make it more of a two part item 😛

Food can be such a struggle for so many.

How much to eat, what to eat, when to eat. Eat when you’re hungry, eat when you’re not. Eat for reasons unknown to you.

These behaviors left alone can lead to unwanted pounds and unwanted health problems associated with being over weight. So many people want to change and make improvements but aren’t sure where to start or what to do. They feel like they have to give up everything they love and everything that’s good and be in this restricted zone of deprivation and no fun.

Please. Don’t.

That mentality will certainly not lead to long term success in your weight loss endeavors. If you’ve followed me then you know I’m anti-diet mentality and anti-deprivation believing people will be far more successful knowing they can include foods they enjoy and still lose weight. I believe building new habits and behaviors with food is what leads to life long success and sustainability. Building new habits doesn’t happen over night, but with persistency and keeping at it, those habits will stick and become second nature to you.

In fact, I was delighted to come across a book a few years ago that was pretty much what I had done to lose weight and keep it off. It was all about habits and behaviors and I literally devoured it.

When I talk with people the book Lean Habits For Weight Loss is what I always recommend.  It offers sane, practical and sustainable advice for life long weight loss.  I wrote a review on the book which you can find here…… https://sassyfitnesschick.com/2015/10/07/lean-habits-for-weight-loss-book-review/

on a side note, the author is releasing a paperback version on the 26th of this month and asked me if I’d write another review for her 🙂 I guess she thought I did a decent job  on the first to ask me to write one for the new book and I’m thrilled.

You can be watching for my review on it later on.

But I digress….

Like exercise, the decision to lose weight has to be yours and yours alone. Once you make the choice to do it then you need to become proactive in doing things to make it happen.

No one will do it for you. No one will control what goes in your mouth or how much you eat but you.

But you’ve got this.. you can do it.

ok, I’m ready to start. Now what?

Don’t start by eating all the junky food in your pantry to “get rid of it”.  Don’t start by cutting out everything you love or that is tasty to you and eating celery. I mean.. you CAN eat celery it’s really good for you and one of those “zero” calorie foods but.. well.. you get what I mean 😉

Don’t start by so severely restricting your calories that you are constantly hungry and thinking of your next meal.

These are frequent “techniques” I see to many people employee in their quest to lose weight, techniques that quickly fail them.

You can do this instead…

Practice listening to your body and learn to eat when you’re hungry and stop when you are feeling satisfied. This may take some practice as your eyes and mouth will want more and you’ve most likely trained yourself that way. Eat slowly and learn to savor your food this gives you time to realize that you are satisfied with most likely, less food.

At the start don’t focus so much on what you’re eating as when you eat and how much you eat.

As you move through those first few weeks you can consider your food choices and begin to think of what you might let go of, or opt to make a better healthier exchange on.

The food you eat.

Hey we’re all adults here, right?  That being said we all have that level of responsibility for what we eat and drink. If you toss down a dozen Christmas cookies in a sitting, well, you might reconsider that.  If you’ve learned to have a couple and savor them, you’re on a good track.

The foods we consume come down to what we find tasty and how we’ve trained ourselves to eat.

Yes. I said trained yourself.

We have all trained ourselves in our eating behaviors and food choices. That being said.. you can retrain yourself to eat better or eat less or make better choices.

Will it take time, yes. Will you get it down in a couple weeks? No. Can you be successful doing it? Absolutely.

Remember I told you at the beginning, it all comes down to you and what you want.

If you want to change, you will.

What do I eat?

I’m not going to tell you how to eat or what to eat. I will say making choices that involve healthy and nutritious foods will always be in your best interest. Foods that have minimal ingredients are best, the majority of the time, if you can.

If your daily diet consists of more processed, fast food or sugary/salty foods you might want to reconsider what you are eating.

You should work to building meals rich with veggies and fruits and healthy carbs with a good dose of protein.

Let’s face it… 400 calories of fast food vs. 400 calories of veggies and healthy food equals a lot more food to eat AND its better for your health. The more food choices you make that are nutrient dense means you can eat more and stay full longer.

Be aware.

Even though people largely believe they don’t over estimate food portions, they usually do. Be aware of what true serving sizes are and aim to stay in that perimeter.

Know what you’re eating. Look at labels and the contents of the product if you are unsure.

Make a list of what you eat to keep track of your food, at least for a few weeks. Be honest. No one will see it but you but and it can make you aware of what you eat, when you eat and how much. This could also give you some clues to behaviors with food you might need to deal with

Focus on small changes.

It’s those small daily things we do each day that add up. It’s easy to dismiss choices we make and think it doesn’t matter, but when we are attentive to our movement and what we eat those choices will lead to success.

Also, when you focus on small improvements it really doesn’t seem difficult to work on the goals that have been set. Eating a bit less, swapping a sugary drink for one with less or no sugar, passing by the fast food restaurant, having a small dessert over a full size, roasting instead of frying, learning to eat more fruits and veggies, are all examples of small ways to make changes.

green and red healthy food

One bad day isn’t the end of the world.

We’ve all done it. We’ve all had days where we know we ate more than we needed. Meh. It happens. The key to your success is not throwing in the towel from one bad day and reverting to your old habits and behaviors. Simply hit the reset button and get right back at it.

Stay positive in how you view yourself, and stay focused on what you are wanting to achieve.

Ask yourself the hard questions… is food more important than… ( whatever you are hoping to achieve)

There will be up’s and down’s in this process. The most important part to being successful is an unwillingness to quit or give up.

Stay the course and before you know it, you’ll be looking back at how far you’ve come.

Do you have any tips or tricks for weight loss that have worked for you ?

 

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Cheat Days Vs. Healthy Eating Habits

The question came at me again. Often there are similar ones that arise in conversations  in regards to health and wellness.

“Do you allow yourself a cheat day/meal?”

If you don’t know what that means, in the fitness world it’s a day set aside where you eat whatever suits your fancy. Anything you’ve been craving or put off limits from yourself. It could be a meal or an all day eating frenzy depending on how deprived you feel.

The answer is a big “no”.

No, I don’t. Never have and don’t have any intention of starting.

I’ll tell you why. October marked my 8th year on my health and wellness journey.

8 years people. I’ve lost the weight of a hefty toddler child and about 5 pant sizes. In those years I not only lost fat but have built muscle and a strong physique that allows me to enjoy all my outdoor athletic sports and gives me a good deal of energy and strength for living life.

I’ve not gained it back or played yo yo dieting games.

As I’ve gotten deeper into endurances sports I’ve come to accept that my body will go through times of being leaner when I’m doing a lot of training and a bit softer when I’m not heavy training. I can fluctuate within 5-7 pounds and I’m ok with that.

Losing weight and keeping it off for a lifetime involves small, consistent, changes that turn into new habits. It’s really the only thing that works and you have to intentionally build on it every day.

The cheat day/meal thing

if you’ve followed me for awhile you know I’m “anti” diet and diet hype nonsense. I consider my take on things practical, livable and sustainable. When I started my journey one thing I set out for myself was that nothing was off limits or to be considered “Bad or good”.

For me, it took a ton of power away from food. Mentally, if I knew I could have “whatever” then I was less likely to think about it or “wish” I could have it.

cheat meal days

It’s amazing how that works.

Allowing myself a fun meal with my family and then resuming my normal eating took away feelings of “deprivation”.

Admit it, haven’t you at some point been dieting and everyone is eating and living the good life and you feel freaking miserable, left out, disgusted with yourself and well…fat?

Me too and enough of that already.

Having a fun meal or some birthday cake at a party didn’t undo all my efforts. I had mentally taken on living healthier and I loved being in control of my choices.

If I didn’t want cake, I didn’t eat it. If I did I was smart enough to know a small piece wouldn’t end my efforts.

On the other side, saving a day to eat all the things you’ve withheld from yourself or over eating can lead to you feeling bad (physically) and bad (mentally ) for over doing it.

Binge eating only feels good in that moment.

The power of your choices

Learning to change my lifestyle I also learned there was a tremendous amount of power I had in my choices of food I made.

It was rather freeing.

Making healthier choices began to get easier and the other foods that used to have a pull on me began to have less.

But sometimes… chocolate. Or French fries.

Let’s face it when you are trying to lose weight those cravings or desires don’t come in at your scheduled cheat day do they? And what if it’s cheat day and you don’t really feel like having it?

I found allowing myself a small amount of whatever I wanted set the craving aside and took it out of my mind.  I’m still like that. If there is a strong pull, almost a physical need, I listen to my body.

I can tell you if I want something particular the need is quenched and I’m on with life again.

It is powerful making choices for yourself. Choices that involve thinking and listening to your body.

Think of how mindlessly you can eat. Eek. Tell me you’ve had those moments, that I’m not alone!

You know.. maybe you aren’t truly hungry but you are stuffing food in ’cause it’s there? or you’re in the pantry at 10 at night trolling but you know you aren’t needing food? Or when you eat past what you need to feed your appetite?

Making smaller more mindful choices on a daily basis will lead to weight loss that lasts long term and not just a few weeks until you’re eager to get back to “normal”.

Practice makes perfect…er… perfect “ish”.

Ok so no one is perfect or nails the eating thing perfectly.  With time, consistency and practice the cool thing is it will start to become second nature.  As you teach yourself to balance all food groups and eat in a healthy manner with room for those treats and celebratory moments you will find yourself automatically making those good choices and passing on things that don’t support your health and fitness goals.

You won’t need a cheat day to enjoy life or the things you love. You won’t feel deprived as you work on building new habits and skills in your life. You will feel empowered by trusting yourself and making mindful choices.

cheat days

Health, Fitness And Not Giving Up

people give up

Hello world! Are you still out there? I know I’ve been gone for some days, but if you remember from a previous post, I had a son get married this past week and I gained a new daughter in law.

To say my four day weekend was a little busy is an understatement. However, the wedding happened, it looked beautiful, and they are now married. The most important part, right?

To say I was proud watching my oldest get married, to see his petite bride taking his arm with a smiling face and eyes only for him, yeah ok I was proud.

So now here I am, a week later trying to sit myself down and share something with you so you know I’m still alive and kicking.

So, on to todays program! As many of my posts are, they get generated through conversations with people, or sometimes a quote I see, or whatever current hype I want to address.

I recently saw a post on social media about “getting started again”. There was discouragement this person had gotten off track with their fitness goals and were attempting to get back heading the right direction again.

It really is so easy to do, to get discouraged and throw in the towel.

We forget it takes some time and perseverance to make progress!  We tend not to chart our progress when we gain weight or skip workouts ( who wants to remind themselves they aren’t working out or eating right?)

Yet when we are wanting to lose weight or get more physically fit, we get frustrated with ourselves. We want quick results and almost instant change. We look in the mirror for visible results. We put clothes on expecting them to be magically bigger.

When it doesn’t happen, we just quit.  Maybe we quit because for awhile, our old habits are just easy to fall back into. Like our fav pair of jeans or sloppy shoes.

It feels comfortable to us.

Those new changes feel uncomfortable and when we don’t get quick results it’s easy to think “why bother”?

We may look at the scale and see numbers that are seemingly so far away and getting to that goal feels overwhelming.

Maybe it’s lab results at the doctor that give a more in depth look of your health and those numbers aren’t so good.

Perhaps that walk you took off on has reminded you that, yeah, your cardio health, it’s as out of shape as the outside body you can see.

It’s not comfortable to move into a zone of “discomfort”.  And yeah, there is a certain level of discomfort that comes from moving ourselves into new habits and behaviors.

Change just won’t come unless we’re willing to accept and embrace it.

Our focus needs adjusted…

When we focus on how far we need to go to get to whatever goals we’ve set for ourselves it really hinders our progress. Not only that, it’s just not fair to yourself.

If you’re working daily to make changes ( even if you might not feel you always nail them) you aren’t being fair to yourself to consider all the work you’ve invested into the process of a lifestyle change.

I think, talking with people, this has to be one of the single most important thing to consider and remember.  I try and remind them of where they’ve come from, Whether it’s a new mentality about food, learning to listen to their bodies more about how to eat and when to eat, learning to exercise,or thinking in more positive ways about themselves. Maybe they had a better report at the doctor or they have been able to do more physically with greater ease.

A lifestyle change is a slow, daily, determined process. Don’t believe that those small changes don’t matter, they do! And in time those small things will lead to that greater weight loss you want or being able to take on a physical activity you previously thought you couldn’t.

I’m no different. True, my goals and perspectives have changed for myself since I started my health journey. I’m no longer focused on weight or trying to lose it.  But I still feel that way when I’m pushing myself to get faster on the bike, running, or lifting something heavier.

I remind myself how far I’ve come and that this is indeed, a daily journey and I need to keep my focus on how far I’ve come and not the road in front of me I’m still traveling.

Same for you. It’s much more enjoyable when you focus on what you’ve accomplished than what you still need to do.

Celebrate your victories, don’t be to harsh on yourself if a day doesn’t go as planned, and learn to enjoy your journey and all you will learn about yourself.

Are you in a place of discouragement or have you quit again? Have you done it before but now are on the right track again? What has helped you stick with it?

 

Food Choices Deprivation Or Empowerment

Pass Junk food

 

“Don’t you miss eating fun foods?” I was asked that question one day…. this person obviously didn’t know my eating habits super well or they’d know my weakness for some occasional chocolate, powdered sugar donuts, or better yet, French fries.

Years ago as I embarked on my health journey, that may have been my mentality. It would’ve have been my mentality if I had banned foods or put them off limits or treated them like I’d never, ever get to have them again.

Not making foods “good” or “bad” has helped me be successful, and stay successful on this path.  I think this theory will work for the majority of people wanting to be healthy.

Oh, in the past I can remember parties or get togethers and “abstaining” from whatever foods/desserts I thought I shouldn’t have.

Let’s be honest, that kinda stuff flat out sucks.

But here’s the weird kicker. What starts out in the beginning as something that feels out of your routine, or daily habit, can slowly be transformed into a new habit and permanent change in our lifestyle.

If you eat “junk” food and it’s your thing to go to, then your taste buds have definitely been trained to eat that way. I’d like to think all of you were raised by moms who attempted to feed you good, healthy food in the beginnings of your life.

As a free willed individual, you grew up and did your own thing. That might involve not eating what mom tried to get you to eat but instead opting for other less desirable choices.

You get it… you train yourself to eat foods that support your health and give you energy or you’re comfortable eating foods that satisfy your emotions and mouth and offer no or minimal nutritional value.

It does make me sad when people make jokes about eating foods that support good health and they don’t participate in eating that way. I’m over here thinking… “that’s your body your living in, the only one you get!”

A mental shift has to occur for anyone to be successful in weight loss and eating in a manner that supports good health.

If you view not getting to eat “junk” food as deprivation, you will not move forward. If you view eating well as punishment, you will not move forward.

We all face temptations when it comes to foods. I have my own that are best for me to stay away from.

I know what it’s like to be in the store, hungry, and all those things I know I don’t need seem to taunt me to buy them.

After all, I’m hungry, right?

But then there’s the stronger part of my mind and body that knows better…. I know how empowering it is to know it’s there and leave it. I know how empowering it is to make good food choices and how I feel after the fact.

And yes, if you are hungry in the store ( a practice I do not recommend 😉 ) there is a plethora of foods that can help you that are healthy to snack on…. really. You don’t have to be drawn in at the candy when you are checking out.

It all takes practice. And determination. And failure.

Yes. I said failure.

You aren’t going to nail this each and every time. In the beginning it will be a struggle. With repeated efforts of success and failure you will eventually have more success than not ( this is where determination comes in… and a bit of stubbornness doesn’t hurt either)

As you practice this you will develop new strength, new strength is empowering when you walk away from something. It gradually turns into something you will just automatically do.

Assess what it is. Think about if you really need it. Think about if it will support your health and fitness goals.

Make a choice.

And you know what, sometimes, it’s ok to get that candy bar.

I had done a long endurance session recently and by midafternoon my body was wanting just all out pure sugar. I’ve come to know this feeling occasionally since I’ve become involved in endurance sports.

I intentionally bought a candy bar. I can’t tell you the last time I had one. It was delicious. That feeling went away after. I haven’t wanted one since.

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It was good…

 

No guilt.

I fully knew I could’ve gotten a “healthier” treat. I also made a mindful decision that I wanted to get that candy bar.

It is empowering when you are in mindful control of making choices regarding what goes in your mouth and how you eat.

As you learn to make eating healthier a priority, you not only feel better and are more energetic, your tastes for the lesser quality food really will diminish. In time, you will find those desired foods will have less pull and it becomes quite easy to ignore them and never have them, and yeah, you won’t feel “deprived” either. You will however, feel empowered.

A successful healthy lifestyle will involve balance. Good days and bad days. The key to success is to keep moving forward. Learn to enjoy how you feel when you make more aware choices of what you eat and when you choose a better option.

In time, it will come almost effortlessly to you.

Tell me was there or has there been a time you’ve felt deprived because you didn’t think you could have some type of food? How do you feel when you make a better choice or a more purposeful decision in what you eat?

I Eat Ice Cream Don’t Judge Me

It had been one of those days. My morning started as usual, workout, then the life stuff I had to attend to.

After that, it was off to town to do errands and finally, landing in my favorite coffee cave to chill, socialize, and write.

Oh yeah. That’s what I’m here for.

Writing 😉

Believe it or not, I am way more productive being out than being at home where things pull at me.

I had been writing for awhile and was wrestling with the feeling of needing something sweet. This is sometimes for me, normal, after a morning with a hard workout.

Sugar is nothing but pure, raw fuel for the body. I’ve learned to not fight against it when it hits, but get something to quiet that need.

Last year after a particularly long run, by midafternoon, I was craving jelly beans in the worst way. ( Can you say sugar?)  I went and bought some and chowed down on a handful without blinking.

jelly beans

The next day, I had a couple and was overwhelmed with how sweet they were. I didn’t touch them after that.

Fast forward to the other afternoon with a similar feeling creeping in. I kept writing but that need was still there.

I finally decided I wanted ice cream. Actually, where I got it, it’s a fancier version with other goodies added into it. This one happened to be Salted Caramel.

As I’m prone to do posting fun, random, or whatever pics on my social media sites, I posted a pic of the ice cream.

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It’s drool worthy, right ? 😉

 

As I expected several of my friends teased me about being “normal” and  they were happy to see I ate stuff  like, ice cream.

Of course I do.  Don’t judge me 😛

I’m not just some perpetual veggie eating machine 😉  I mean I am… but… I still like some treats too.

Anyway, yeah, so the ice cream was delicious. But my tummy also let me know a bit later it wasn’t to crazy about that heavy treat during the day when it’s not used to it.

 

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Did I eat it all ?!

 

When you eat healthy most of the time, that other stuff really begins to not set well in your tummy.

So why am I telling you this? Because I want to share with you what I shared with those who follow me on social media.

The main thing that has led to me being successful in my weight loss and fitness has been a healthy dose of balance and moderation.

I knew I’d never be successful if I developed my own plan and it was restrictive and rigid. Somehow, knowing I could have my favorite things took away the focus from them. It’s a huge mental game and it was one I wanted to be in control over.

As I bounced through those first couple years losing weight, chocolate and occasional French fries were a part of my success. So was birthday cake and Christmas cookies.

Note I used the word occasional. As time went on, the pull became less and less.  Mainly in part because your tastes begin to change and those foods start to taste “off” and that also helps to stay away from it. The other part is, knowing it was available in some ways, made me not think about it.

This is what I want to bring to you.

I believe successful weight loss comes with balance. We need to get rid of the all or nothing mentality. Have lots or have none. Do without or eat it all.

These thoughts and attitudes do not lead to success. They can contribute to guilt and more self indulgence. When we believe we’ve “failed” it turns into a brutal cycle we can battle.

The only time you fail is when you quit. Staying with it no matter how bad you think you might’ve done in a day is more successful than quitting.

Life is going on and it has fun things like celebrations, and sometimes, it even has random just for the hell of it ice cream afternoons.

Did eating ice cream change anything for me? Did it change my fitness level? Make me gain 5 lbs? Turn me into a crazy “I can eat anything now” monster because I had ice cream?

No.

Nothing changed for me.

I eat well 95% of the time and the other is for whatever floats my boat.

Balance. Moderation. What is sustainable for the rest of my life.

That stuff works.

If you make it your goal to eat well and eat well the majority of the time, you are on your way to a life time of success. Throw in some solid exercise you’re doing even better.

I firmly believe that when you know you can have everything ( not that you are going to) and that foods aren’t forbidden or good or bad,  it removes a lot of the power from them.

It protects you from the “Last Supper” mentality.

You know… eat it ALL now ’cause tomorrow I diet and I will never, ever have it again.

**raise your hand if you’ve done that** 😉

If you know you can have it, you don’t have to act like the garbage can and clean it all up in a night. No one will take it away so you can’t have it again. Really, your favorite foods will still be around.

Do you see how so much of our thinking can be disordered when it comes to food and weight loss ?

This might take some practice. It might take a failed attempt or two to nail this practice. Maybe you’ll slip up and eat a half bag of cookies.

It’s ok… keep on with it… not the eating cookies part, the practice part 😉

With practice and some balance and moderation, you can have your ice cream and lose weight too.

 

The Benefits Of New Habits

old-habits-uc-san-diego

 

So I got to my fav coffee cave before a crazy storm broke loose. I love sitting and watching the clouds gather and hear the thunder rolling in.  I love watching people come running in, even with the skies emptying around them.

It definitely makes for interesting people watching.

I sipped my hot coffee watching the dark sky,  thinking about what on earth I wanted to talk to you about in this post… shocking … I know…as I’m never at a loss for words 😉

I mean, really, there are so many topics I could discuss with you.

I thought I might discuss the topic of habits with you and how important those are in your quest to lose weight and get fit.

Let’s just review the definition …

Habit: is a routine or behavior that is repeated regularly and tends to occur subconsciously .

Habit formation is the process by which the behavior, through regular repetition, becomes automatic or habitual.

Now let’s think about that in terms of how you eat, what you eat, when you eat. Let’s think about it in terms of exercise and if you get it done.

Your life is smack full of habits.

The time you get up for work. The things you do in the exact way getting ready in the morning.  How you brush your teeth. How you take your coffee. The things you do in your day, many are habits. What you eat. What you don’t eat.

So many of the things you do in your life are driven by habits. Things you’ve done over and over until you do them mindlessly without thinking about it.

This… is where you want to get with the disciplines of exercise and eating well.

If it’s not something you’ve done then you will have to practice at doing it. It means if your “habit” is walking into a convenience store and buying chips and a coke, you’re going to have to intentionally, purposefully, restructure a new habit to replace that negative one.

And trust me, you will have to be completely intentional to make it happen.  And it will take time. But each time you make a better choice you get further along building that habit in you.

If your habit is to go through a drive thru for fast foods, you will have to intentionally keep your car driving on by.

You can remind yourself, you won’t be dead from hunger before you get home. You can remind yourself that you won’t accomplish your health goals if you feed yourself that.  You can also be proactive and maybe keep some healthy snacks in your car if you feel you need something .

This will be an action you are proactive at doing.

When it comes to exercise, again, it’s not a natural thing for you to go out and do activities that make you sweat or breath hard. Most people want to avoid it.

This is where you will have to be absolutely intentional about getting up and getting out.

Perhaps, in the beginning, you might just get yourself to the store and get some good shoes and some athletic clothes to do your thing in. For me, the very act of getting in my athletic clothes and slipping my shoes on puts me in the mental place of what I’m about to do.

Maybe, it’s looking at your week and planning it out and determining what you are going to do and when. What are your days like? What times are best for you?

Then you make a commitment to it. And you will have to be intentional. Purposeful.  No excuses.

New habits don’t happen.  Remember our definition ….

“Habit formation is the process by which the behavior, through regular repetition, becomes automatic or habitual.”

If you want to build new habits ( like exercising and eating better) you will have to practice and keep repeating until it becomes automatic for you. You won’t think about it.

You will do it. You will want to do it.

I often get asked how I do it? I’ll tell you.

It’s been several years of constant repetition that has built new habits in me.

I can’t IMAGINE not exercising now. I feel worse when I don’t, than when I do.

It has been days of making myself get geared up…get out.. and do it. It has been overcoming any goofy excuses that would distract me.  It’s knowing I’ll feel better if I do follow through, mentally and physically.

When it comes to food, I know how much better I feel, how much energy I have and how good I feel about myself when I nurture my body and feed it good food.

It makes passing on junky food or not so healthy food lots easier.  I feel more “off” now if I do eat foods I’m not used to.

It’s a good place to be.

It’s taken time. It’s taken practice. Lots of practice building new habits. But they are habits I’m glad to have now.

I wish I could tell you there’s just this “quick fix” that shapes up years of negative behaviors in you.

There isn’t.

But I’ll tell you this, if you are persistent and make intentional choices to do positive things, you WILL build new habits, and that is something that will make a huge difference in your life. Just like you’ve built negative habits, you can rebuild new positive ones.

Tell me, have you built a new habit in your life that’s good? How has that impacted you?  What habits would you like to change or improve on ? Remember, having a plan and intentionally following through puts you on the road to new habits.

 

The Emotional Roller Coaster Of Eating

diet-rollercoaster

 

 

Oops you did it again. Somehow, that bag of Cheetos just disappeared. Did you eat that many? the BAG?? It’s gone ??

You immediately feel the guilt and stuff the bag in the can… hating yourself….the familiar feeling settling in over you..

ok maybe Cheetos aren’t your “thing” perhaps you’ve set out to only have a little of something and somehow, before you know it, it’s gone.

The ice cream. The cookies. The bottle of wine.

Perhaps it’s at meal time. You determine you will eat what you need and no more, yet by the time you push away, seconds have graced your plate even though your hunger was satisfied a long time ago.

Or your at the office brunch/breakfast/lunchy thing where there’s usually a plethora of crappy food with a lone veggie tray hanging out at the end of the table like an ugly step child. You think you’ll only get “a little” of something yet before you know it your plate is overflowing and so is your self imposed food guilt.

Been there. Done that.

Guilt. Remorse. 

All or Nothing.

Eat to much…feel bad about it… eat more to feel better about it…feel worse. Then go to starve and deprive mode.

Repeat guilt and remorse cycle using food to comfort your crappy feelings from doing it.

 

Where do you get off the roller coaster ??? It’s a horrible place to be yet, so many of us live there or have lived there.

Life shouldn’t be lived that way nor should we have such a distorted relationship with food and eating.

We’re in it together for our entire lives .. we need to be able to eat, be satisfied, and enjoy food in reasonable portions without feeling guilty.

Why do we behave this way?

We’ve been conditioned that foods are “good” or “bad”. We’ve been told if we need to lose weight we must “diet” and that means removing all tasty foods we love from our presence and not having them for a determined length of time, if ever, again. It means suffering…doing without…having no fun… restricitions and parties where you don’t get to eat cake while everyone else does and you sit on the sidelines forlornly stuffing a celery stick in your mouth.

A horrible, miserable existence in the pursuit of health and balance with food.

Over time, and on my own terms I learned it just doesn’t have to be that way. When I started my journey now ( 8 years ago) one of the things I rebelled against was some set “diet’ that told me what I could eat and couldn’t eat.

What if I didn’t feel like eating that particular “thing” at that meal?? What if there was a birthday party and I wanted a little cake? Why is every single, stupid, diet 1200 calories? Like we all have the same caloric needs??

No, no, no. I’m to much of a rebel and free spirit to be locked into some diet. So I set off determined to do things my way.

What did that look like?

First, I determined nothing was “off limits”. You might be thinking…”wow… wouldn’t you just go crazy and wolf down a bag of chocolate or something?”   No, ’cause I’m a big person in charge of myself and I can be trusted I won’t do that. .. and you’re a big person too with the same abilities.

Somehow, mentally doing that, took the power away from food… I knew it was there… I knew if I wanted it I could have it.. I just made choices based on whether or not eating those foods would help me get closer to my goals. 

Food has a tremendous power over us… we need to be the one in control of it… not the reverse.

There was a whole lot of freedom in that… there still is. Without that restriction on me it was easier to not be thinking of things I “couldn’t” have. I learned to enjoy my meals, to appreciate my food. To eat and move on to my next thing… which wasn’t obsessing over the next meal or when I could eat again.. I stopped thinking so much about food..

pure freedom…..

Second, I wasn’t obsessing over calories. I learned to start listening to my body and feed it enough food to be satisfied but not to full. I learned to feed it when it was growling and hungry. I didn’t eat just because “it was time” by the clock. I didn’t stuff “seconds” in just because it tasted good.

Yes, there were times I had a meal that I felt like wasn’t helping me to my goals. Yes, I was fully aware of it but I made a choice to have it and I made a choice to just keep moving forward each day.  I didn’t quit or beat myself up. I didn’t go just grab more food cause I felt like in some way I had “failed” so why bother?

Listen, you fail when you freaking quit.

I took ownership for my eating habits. I didn’t make excuses to myself for poor choices…but like anything… it’s a learning process. You do it till it just becomes second nature to you… an ingrained habit.

I learned to navigate dinners out, family gatherings, birthday parties etc. I ate food in moderation. I had cake! A small piece is just as satisfying if not more, than a big piece. I learned to get picky about what I ate… if I didn’t love it… I learned to pass on it and not take it cause it was there. There was again, more freedom in making my food selections and knowing I was in control.

And somehow, day after day, making intentional choices I lost the weight. As time went on it got easier and easier to leave behind things that once might have landed on my plate. Healthy foods began to be what I craved over other things.

There was no guilt or remorse. No shame cycle with food. Eat. Be satisfied. Move on.

I had meals. I allowed myself treats when I realllyy wanted something. I learned a small treat was satisfying.

It was a slow process of making changes and learning what worked for me. I didn’t need a “diet”. I didn’t need restrictions.  I didn’t need to live the rest of my life on a guilt and remorse roller coaster for what I ate.

Neither do you. Learn about yourself. Commit to making small daily changes that will become life long habits. Learn to listen to your body and respect it by treating it well…mentally and physically. Get off the roller coaster of guilt and remorse with food… life isn’t meant to be lived that way. It’s meant to be lived in freedom.