Posted in Getting Back on Track

Recovery from Bad Eating

 

I think all of us, despite our best intentions, fall into bad eating, or even binge eating when we are stressed or overworked. Before I  even realize what is happening, I can easily find myself reaching for my favorite comfort foods, or cutting corners with take out. At my worst, I will binge after the kids go to bed on salty snacks like goldfish or cheezeits, which is strange, because I don’t want them normally during the day. You know how it feels after a night or several days of eating poorly – you wake up bloated, your digestion is out of whack, and you have hardcore carb cravings, as if more eating will somehow make you feel better.

Why do we do this to ourselves? I once heard that if we are too tired, we reach for carbs to correct the deficit, but it really does more harm than good. The best way to use food as energy, is to keep it light and protein rich when we are exhausted, yet we crave the opposite of what we need. Another thing to consider is the carb/sugar cycle itself. I love carbs and I do not view them as an evil, but I do find if I am eating a lot of simple sugars and bread, I crave more and more, and don’t really feel full until I am past the point of no return. When I am stressed or in a bad spot, I easily fall into this cycle.

Whenever I recognize what is happening, I try my best to steer the ship around back to health and balance. Sometimes, I can only set a very achievable goal to not binge until I am in a better place, and that is okay. Just stopping damage is sometimes all you can do, and is very important. But at some point, I attempt to recover my eating health when I am in ready.

There are a number of ways to do this, and of course what works for me, may not work for you.

1. Do not immediately try a new diet as punishment

Most importantly, I do not try to lose weight when I am in this stage. Many of us want to instantly start a diet when we have fallen off the wagon. Starting a new regime as punishment, almost always sets you up to fail. Think about it. There are times it is easy to lose weight, and there are times when every ounce is an epic struggle. So much of that is your mindset. If you are already swinging to one side, trying to leap to the other makes little sense. Instead, find your balance, and then after some time, when you are ready work on trimming down if that is a goal for you. Otherwise, you may get sucked back into the cycle again.

2. Listen to your body

I know it seems overly simple, but a profound concept is to eat only when you are truly hungry. If you body is out whack and your digestion is screwed up, it makes sense to make sure your stomach and intestines are truly empty before you put anything else in there. For example this morning, even though I made breakfast for the family I held off until 11 am. because I was not hungry at all until that point. This was important because I ate very late last night, and needed to give my body time to recover. Doing this ensured I set the right tone for the rest of the day and I felt empowered.

3. Focus on fruits, vegetables and protein.

Try to make sure that whatever you food you choose is as nutrionally dense as possible. I look at as a checking account. If I put a lot of garbage in my account that is weighing me down, I want to refuel with food that is going to clean me out and be good for me. Normally, a salad is not enough lunch for me, but because I am feeling bloated and not hungry this choice was perfect for lunch:

4. Flush your body

Make sure to drink extra water to help get rid of the bloated feeling and salt. Certain teas are also an excellent choice in order to add in some diuretic or health benefits. Some great choices are:

  1. Ice water with a lot of lemon – hydration, improves digestion and supports weight loss
  2. Ice water with cucumber and/or lemon – hydration, weight loss, and has antioxidants
  3. Hot water with 1tsp of apple cider vinegar and 1 tbs honey – improves digestion and nutrition absorption
  4. Green tea with cloves, cinnamon and cardamom* – aids digestion and weight loss
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This is a miracle worker.

5. Move

Get out there and move, even if it is a walk for thirty minutes. Make sure to take advantage of any vitamin D outside to lift up your mood and build confidence that you will get back ontrack, one step at a time.

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It’s freezing outside and I feel crappy, but I am going to go for a walk because #lifetimecommitment

6. Remember – we have all been there

Lighten up on yourself and remember that everybody stumbles. Health is a marathon, not a sprint, and often it isn’t your failures and indulgences that define you, but whether or not you choose to give up. I have a dear friend who is morbidly obese, and he made a committmment last year to walk every day. That’s it. It doesn’t seem like much to many of us, but for him this was a profound change. He has a lost a lot of weight, but most importantly, he feels so much better. He glows, whereas once he used to break into a sweat just walking across the room. What I love about his experience is that whenever he feels discouraged, he puts up a hashtag on social media – “lifetime committment.” He had to keep reminding himself that this wasn’t a fad – he has a beautiful family worth living for. I think that phrase really hits home what good health is. It isn’t being perfect, and for many of us, it isn’t being superskinny or extreme. It means that everyday we commit to doing the best we can. Some days, some weeks are better than others, but we get right back to it after we stumble.

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We have all been here

Putting into practice: A Snapshot of my day

I had two rough days of eating due to stress, and a lot of commitments that meant I had to eat on the run. Among my list of crimes: french fries, pizza, and eating lucky charms at 11:00p.m. (please don’t judge, haha). So this Saturday morning was rough.

7:00 a.m. Woke up

8:00 a.m. Coffee

9:00 a.m.  Ice water with lemon ( I continued drinking this throughout the day)

11:00 a.m.  Grilled chicken salad with vinaigrette dressing

1:00 p.m.  oranges

2:00 p.m.    45 minute walk

3:00 p.m.  Green tea with cardamom, cloves, and cinnamon

4:00 p.m.   Smoothie with almond milk, yogurt, bananas, berries, pineappple, and chia.

6:00 p.m.   Salmon, wild rice and broccoli. Small cup of chicken soup. I ate until I was full.

9:00 p.m.    Hot water with lemon. Bowl of strawberries.

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Posted in Making changes

How to fit in health changes when you are busy

Everybody is busy, and most of us are busy beyond capacity whether it is your job, kids, activities, or all of the above. I recently started a new teaching job that has been absolutely killing me in terms of hours. I have to get up at five-thirty in the morning and deal with a forty-five minute commute. After a month on the job, I noticed a few things: I was gaining weight, my sense of timing of when to eat was completely out of whack, and I was too tired to exercise the way I like (running). So I decided to make a few changes.

First, I started making a smoothie for the ride into work to hep curb hunger, and packed a snack for around 9:30-10:00 am to help me get through lunch.

Second, I switched to going for walks after work to decompress and get my cardio in. cause the job is temporary, I know that I can switch back to running in a few months. Finally, I made sure to pace out my eating so I wouldn’t be overwhelmed with carb cravings when I got home.

Here is a snapshot of my day today.

Overslept!!!! It was a good dream though:)

6:30 a.m. Smoothie and a cup of coffee (3 servings of fruit: banana, kale, berries, coconut milk, and pineapple)

10:00 Yogurt and an orange (1 serving of fruit)

12:00 Chicken, vegetables, rice and a salad (4 servings of vegetables)

3:00 Snack (I knew I was going for a long walk so I grabbed some nuts from 711)

These were pretty good!!

4:00 Hour and ten minute walk. I walked with an old friend around the city while we caught up and reminisced about old times.

5:30 Home to cook dinner or rather reheat some barbecue for the family.

I fit in a full work day, a good walk, and 8 servings of fruits and vegetables today.

 

 

 

 

Posted in Uncategorized

Simple Health Truths

Follow these core truths for radiant health:

  1. Eat 9 servings of fruits and vegetables a day
  2. Limit red meat to once a week
  3. Eat fish at least once a week for omega 3’s and 6’s
  4. Drink plenty of water
  5. Try to minimize sweets to special occasions
  6. Try to eat most of your carbs that offer you something nutritionally – whole wheat, quinina, wild rice, corn
  7. Sleep at least seven hours a night
  8. Exercise every day- even if it is a simple walk
  9. Eat mindfully and enjoy it
  10. Try to find ways to self care to avoid emotional eating
  11. Avoid processed food as much as possible