I started to read a new book called Eating, Drinking and Overthinking by Susan Nolen-Hoeksema.
WOW! I can relate to what she says. She calls it the toxic triangle. For instance, on Thanksgiving, I was sitting at the table visiting. The wine came out. Then another. I drink so fast that before I knew it, I think I finished one bottle myself. Of course, this made me hungry. I snacked and snacked. Not like binge eating because people were there. But I was overeating and overdrinking. Does anyone else do this?
45% of women report that they are chronically on a diet.
1 in 5 adult women suffers from some form of alcohol abuse and over 13% engage in binge drinking.
1 in 4 women will suffer a severe depressive episode at least once in her lifetime, while over 50% experience mild symptoms of depression.
I will say I have consciously made an effort these last 6 months to limit my drinks. I can drink alot and in a little amount of time. So I plan that out just like I plan food out for the day. I have to or next thing I know, I have finished a 6 pack or 2 bottles of wine.
If you have this issue please pick up this book. It has been an eye opener for me!
Live Healthy at thinchic.com!
November 30, 2011
November 27, 2011
Week 14 weigh in
Last week: BMI 32.2 This Week: 32.9
Last week: Body Fat 46.8% This week: 45.7%
Last week: Muscle: 23.4% This week: 24.3%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 198 This week: 202.4
Weight loss this week: Plus 4.4 pounds
TOTAL WEIGHT LOST: 22.4 pounds
I told myself I would not freak out about this week. But when I typed the numbers - it is hard not too. I think what happened this week is that my metabolism is so low from weeks of not eating that eating again packed on the calories. Of course, I ate things I have been denying myself of for a long time. And I may have had more than one serving of pie over the holidays. I will say that I need to continue. I know my therapist would be very happy with this progress and I know she would tell me to throw away the scale. And someday I will be ready for that!
Here are some things I did do. I went to my excercise classes all week. I tried to eat consciously. I learned I am extremely bad at it! I am going to work on that this week. I felt freedom from not worrying about calories as I ate. I never felt I over stuffed myself or that I was deprived. I ate what I wanted and threw away what I did not want to eat. I had a great holiday eating experience.
Happy Holidays to each and every one of you!
Last week: Body Fat 46.8% This week: 45.7%
Last week: Muscle: 23.4% This week: 24.3%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 198 This week: 202.4
Weight loss this week: Plus 4.4 pounds
TOTAL WEIGHT LOST: 22.4 pounds
I told myself I would not freak out about this week. But when I typed the numbers - it is hard not too. I think what happened this week is that my metabolism is so low from weeks of not eating that eating again packed on the calories. Of course, I ate things I have been denying myself of for a long time. And I may have had more than one serving of pie over the holidays. I will say that I need to continue. I know my therapist would be very happy with this progress and I know she would tell me to throw away the scale. And someday I will be ready for that!
Here are some things I did do. I went to my excercise classes all week. I tried to eat consciously. I learned I am extremely bad at it! I am going to work on that this week. I felt freedom from not worrying about calories as I ate. I never felt I over stuffed myself or that I was deprived. I ate what I wanted and threw away what I did not want to eat. I had a great holiday eating experience.
Happy Holidays to each and every one of you!
November 21, 2011
From Eating Disorders to Intuitive Eating
Chapter 15 of Intuitive Eating by Evelyn Tribole.
Eating disorders are not just a fad or a phase. They are serious, potentially life-threatening conditions that affect a person's emotional and physical health.
The book made a reference to a number of eating disorders especially comments about how dieting has been found to be one of the most provacative and powerful catalysts in the development of an eating disorder. Eating disorders do not start off with thoughts like "I want bulimia". They start with thoughts of "I want to lose a few pounds". Which evolves into dieting, to disordered eating and finally to full syndrome eating disorders. In fact, 35% of so called normal dieters progress to pathological dieting. Of those, 20-25% progress to partial or full blown eating disorders. In the U.S. alone, it is estimated there are 5 to 10 MILLION girls and women struggling with some type of eating disorder. These are conservative estimates because not everyone seeks help for their disorder.
This scared the crap out of me when I first read it. I felt so guilty for dieting in front of my daughter for all these years. Of course, after seeing my years of dieting and self obsession with food, she would go down the same path. I hope I am changing things in time for her. I hope I am getting her the help she needs in time. I have made a call for her to see a therapist on eating disorders also. My daughter binge eats like I do. She sneaks food and eats it. I rarely buy junk food for the house because I will eat it. But then she eats coffee creamers and sugar. She eats large quantities of food in hiding. This has got to be the hardest post for me because of the guilt I feel for passing this onto her. I have taught her that certain foods are bad. That she is bad for eating them. Of course, these were messages I meant for me not her but our children hear our messages loud and clear whether we want them too or not.
I have learned from this chapter and my therapist that Intuitive Eating comes way later in eating disorder therapy. This is because I have lost touch with my hunger, fullness and taste perference. I have become accustomed to eating quantities of food that are larger than one's normal needs that my interpretation of fullness is highly skewed. My first step is mechanical eating. Which means, eating breakfast, snack, lunch, snack, supper and snack. These meals and snacks need to happen if I am hungry or not. I feel like I am eating a ton of food but I have realized my cravings are gone. And the other new thing I am trying is that if I want something I need to eat it. No more deprivation! I need to give up dieting forever which I am working on also. I have a long road ahead of me.
Live Healthy at thinchic.com!
Eating disorders are not just a fad or a phase. They are serious, potentially life-threatening conditions that affect a person's emotional and physical health.
The book made a reference to a number of eating disorders especially comments about how dieting has been found to be one of the most provacative and powerful catalysts in the development of an eating disorder. Eating disorders do not start off with thoughts like "I want bulimia". They start with thoughts of "I want to lose a few pounds". Which evolves into dieting, to disordered eating and finally to full syndrome eating disorders. In fact, 35% of so called normal dieters progress to pathological dieting. Of those, 20-25% progress to partial or full blown eating disorders. In the U.S. alone, it is estimated there are 5 to 10 MILLION girls and women struggling with some type of eating disorder. These are conservative estimates because not everyone seeks help for their disorder.
This scared the crap out of me when I first read it. I felt so guilty for dieting in front of my daughter for all these years. Of course, after seeing my years of dieting and self obsession with food, she would go down the same path. I hope I am changing things in time for her. I hope I am getting her the help she needs in time. I have made a call for her to see a therapist on eating disorders also. My daughter binge eats like I do. She sneaks food and eats it. I rarely buy junk food for the house because I will eat it. But then she eats coffee creamers and sugar. She eats large quantities of food in hiding. This has got to be the hardest post for me because of the guilt I feel for passing this onto her. I have taught her that certain foods are bad. That she is bad for eating them. Of course, these were messages I meant for me not her but our children hear our messages loud and clear whether we want them too or not.
I have learned from this chapter and my therapist that Intuitive Eating comes way later in eating disorder therapy. This is because I have lost touch with my hunger, fullness and taste perference. I have become accustomed to eating quantities of food that are larger than one's normal needs that my interpretation of fullness is highly skewed. My first step is mechanical eating. Which means, eating breakfast, snack, lunch, snack, supper and snack. These meals and snacks need to happen if I am hungry or not. I feel like I am eating a ton of food but I have realized my cravings are gone. And the other new thing I am trying is that if I want something I need to eat it. No more deprivation! I need to give up dieting forever which I am working on also. I have a long road ahead of me.
Live Healthy at thinchic.com!
November 18, 2011
Week 13 Weigh IN
Last week: BMI 32.4 This Week: 32.2
Last week: Body Fat 44.7% This week: 46.8%
Last week: Muscle: 24.7% This week: 23.4%
Last week: Visceral Fat 8 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 199.4 This week: 198
Weight loss this week: Minus 1.4 pounds
TOTAL WEIGHT LOST: 26.8 pounds
I want to share with you that I quit my shake weight loss plan. I took my therapists advice and ate 3 meals and 3 snacks this week. I did not plan to see a loss at all but Boom there it is! I also gave away all my shake diet food. Very hard! I looked at that box of stuff and thought "This could be another 20 pound loss". But then reality set in and I told myself, "Why do you think another diet would work when it has not the last 20 years? You are on the right track here."
I met with my therapist today. I told her what I did all week and that I gave my diet stuff away. She was pleased and said now I can move onto the next step. The next step is mindful eating. I need to eat slow and focus on my food. No distractions. Enjoy every bite. Be in the moment. The way she explained it, eating should be orgasmic! Have you ever thought that about eating? I must be a real mindless eater because I can not imagine. I will start with supper tonight. Homemade beef soup!
I shared something with Julie the other day and my therapist today so I thought I would share it with you. My therapist asked me what went wrong with my last diet that I gained 65 of my 75 pounds lost back. I told her I believe I was addicted to the weight loss. It felt great to have a new body. Everyone commented how great I looked. But all I could think about was getting to 155. I wanted to move from a size 10 to a 8. I think if I would have accepted my body as it was I would still be 165-170. Which was a perfect weight for me. Even though that damn weight chart says 155 - I was not made to be that weight. NOW I realize that! I started regaining once the frustration of not being able to lose more weight came. Then I kept eating because I felt like a failure for gaining 10 then 20 and 30 and so on! And here I am today. 198 pounds.
At my lowest weigt I could still look in that mirror and see a fat person. My therapist told me that it takes a long time for the mind perception to catch up with the body. This would explain why I see my friends complain about their weight and they look absolutely fabulous to me.
Sometime you just have to be happy with the body God gives you. Stop trying to have a body that is not even genetically possible or you to have.
Live Healthy at thinchic.com!
Last week: Body Fat 44.7% This week: 46.8%
Last week: Muscle: 24.7% This week: 23.4%
Last week: Visceral Fat 8 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 199.4 This week: 198
Weight loss this week: Minus 1.4 pounds
TOTAL WEIGHT LOST: 26.8 pounds
I want to share with you that I quit my shake weight loss plan. I took my therapists advice and ate 3 meals and 3 snacks this week. I did not plan to see a loss at all but Boom there it is! I also gave away all my shake diet food. Very hard! I looked at that box of stuff and thought "This could be another 20 pound loss". But then reality set in and I told myself, "Why do you think another diet would work when it has not the last 20 years? You are on the right track here."
I met with my therapist today. I told her what I did all week and that I gave my diet stuff away. She was pleased and said now I can move onto the next step. The next step is mindful eating. I need to eat slow and focus on my food. No distractions. Enjoy every bite. Be in the moment. The way she explained it, eating should be orgasmic! Have you ever thought that about eating? I must be a real mindless eater because I can not imagine. I will start with supper tonight. Homemade beef soup!
I shared something with Julie the other day and my therapist today so I thought I would share it with you. My therapist asked me what went wrong with my last diet that I gained 65 of my 75 pounds lost back. I told her I believe I was addicted to the weight loss. It felt great to have a new body. Everyone commented how great I looked. But all I could think about was getting to 155. I wanted to move from a size 10 to a 8. I think if I would have accepted my body as it was I would still be 165-170. Which was a perfect weight for me. Even though that damn weight chart says 155 - I was not made to be that weight. NOW I realize that! I started regaining once the frustration of not being able to lose more weight came. Then I kept eating because I felt like a failure for gaining 10 then 20 and 30 and so on! And here I am today. 198 pounds.
At my lowest weigt I could still look in that mirror and see a fat person. My therapist told me that it takes a long time for the mind perception to catch up with the body. This would explain why I see my friends complain about their weight and they look absolutely fabulous to me.
Sometime you just have to be happy with the body God gives you. Stop trying to have a body that is not even genetically possible or you to have.
Live Healthy at thinchic.com!
November 17, 2011
Principle 10: Honor your Health - Gentle Nutrition
According to Intuitive Eating by Evelyn Tribole, Chapter 14.
Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters. Progress, not perfection, is what counts.
OK, I can stop right here. This is SO me! I diet and I am doing awesome (according to me) and then WHAM! I eat something off plan. OH NO, I just fell off my diet plan so now I might as well stay off and eat what I want. Then I gain my weight back and then I diet again. Vicious cycle. I need to get my mind to think like the first paragraph. It is only one time or even one day. Move on. Perfectionism maybe? All or nothing attitude?
The best nutritional advice is to eat variety, in moderation and in balance. In fact, people who omit food groups have a higher chance of dying. How many of you eat the same meal everyday? When was the last time you tried a new bread? In the world of dieting it seems easier just to omit certain foods rather than balance them in your meals. But if you eliminate whole food groups it is harder to get the nutrients your body needs. Moderation simply means eating various amounts of food without going to extremes of either too little or too much.
Balance is intended to be achieved over time. It does not have to be reached at each and every meal. Your body does not punch a time clock. Nutrition guidelines are meant to be an average over time, not a single meal or day. Your body is remarkably adaptable.
* If you eat too little iron, the body starts to absorb more of it.
* If you take in too much vitamin C, the body begins to excrete more of it.
* If you eat too little in general, the body slows its need for calories.
Follow your food pyramid for a well balanced diet!
I will be working hard to get to this point. I have trained myself to think certain food were bad. Even bread! I need to work on balancing my diet.
Live healthy at thinchic.com!
Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters. Progress, not perfection, is what counts.
OK, I can stop right here. This is SO me! I diet and I am doing awesome (according to me) and then WHAM! I eat something off plan. OH NO, I just fell off my diet plan so now I might as well stay off and eat what I want. Then I gain my weight back and then I diet again. Vicious cycle. I need to get my mind to think like the first paragraph. It is only one time or even one day. Move on. Perfectionism maybe? All or nothing attitude?
The best nutritional advice is to eat variety, in moderation and in balance. In fact, people who omit food groups have a higher chance of dying. How many of you eat the same meal everyday? When was the last time you tried a new bread? In the world of dieting it seems easier just to omit certain foods rather than balance them in your meals. But if you eliminate whole food groups it is harder to get the nutrients your body needs. Moderation simply means eating various amounts of food without going to extremes of either too little or too much.
Balance is intended to be achieved over time. It does not have to be reached at each and every meal. Your body does not punch a time clock. Nutrition guidelines are meant to be an average over time, not a single meal or day. Your body is remarkably adaptable.
* If you eat too little iron, the body starts to absorb more of it.
* If you take in too much vitamin C, the body begins to excrete more of it.
* If you eat too little in general, the body slows its need for calories.
Follow your food pyramid for a well balanced diet!
I will be working hard to get to this point. I have trained myself to think certain food were bad. Even bread! I need to work on balancing my diet.
Live healthy at thinchic.com!
November 15, 2011
Principle 9: Excercise Feel the Difference
According to Intuitive Eating by Evelyn Tribole, Chapter 13.
Forget militant excercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of excercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in the moment of time.
Most people start excercising when they start a diet. It is very likely their energy (calorie) intake was too low. When you don't have enough energy, excercise is not invigorating, let alone fun. Especially if carbohydrates are too low which is often the case in chronic dieters. I know this from personal experience. I have been in Zumba class feeling sluggish. Praying I could make it through the rest of the class. It is not a fun feeling!
Focus on how it feels:
1. Stress level - Are you able to handle stress better?
2. Energy level - Do you feel more alert?
3. General sense of well-being - Do you have an improved outlook on life?
4. Sense of empowerment - Do you feel more in control?
5. Sleep - Do you sleep more soundly and wake up more refreshed?
Disassociate excercise from weight loss. Excercise only plays a small part in weight loss. If you use excercise for weight loss and do not see results quick enough you will quit. So focus on how excercise makes you feel and as a way to take care of you.
Here are some benefits:
* Increased bone strength
*Increased stress tolerance
*Decreased blood pressure
*Reduced risk of chronic diseases
*Increased level of good cholestrol, decreased bad cholestrol level
*Increased heart and lung strength
*Increased metabolism
Do not get caught in the excercise mind games. These are the games I play with myself.
1. It's not worth it trap. If I can not get in at least an hour of excercise it is not worth it. Studies show that even 10 minutes is worth it! You know those commercials, JUST MOVE IT. That is what they are saying. Any chance you get no matter how long is worth it!
2. Couch Potato Denial. We are all busy. We run (in the car) all day long. We work (at a desk) all day long. Even though we are mentally exhausted when we get home does not mean that we can sit and relax. We still need to get our physical activity for the day in. Lots of people walk on break at work. Or talk to your husband with a nice walk after dinner.
3. The no time to spare trap. Most people will say they do not have time to excercise. I was one of those people. Now I write it on my calendar and I work other appointments around that time. It works for me. I made it a priority in my day. It is ME time!
4. If I don't sweat, it doesn't count. You do not have to run for an hour to get in a good workout. You can clean the house, rake leaves, garden or play an outdoor game with the kids. You can even divide these activities up throughout the day. As long as they add up to 30 minutes a day - you just cut your chance of heart disease in half! WOW - YOU GO GIRL!
There are two more points I want to point out. Please remember your strength training when excercising. You need to rebuild muscle wear and tear from dieting. You lose 6.6 pounds of muscle every decade of your life. So if you are dieting, you are losing muscle from dieting and aging. UGH! Muscle keeps your metabolism revved up.
Do strength training at least twice a week.
Do one set of 8 to 12 reps of 8 to 10 excercises for conditioning of each of the major muscles groups. I heard kettle balls are awesome. Has anyone tried them?
Second, remember to rest. Sometimes chosing not to excercise to take care of yourself is what your body needs. If I get to bed late, I do not kill myself to get up after 5 hours of sleep to make my excercise class. I sleep for 7 hours and then I walk the dog. Missing my class but getting rest my body needs and excercising a different way for that day.
I have a lady in my gym that severely abuses excercise. It is really sad to see. She is there for 8 hours a day. She does several classes and then walks the treadmill between them. I feel sorry for her. That has to be a terrible feeling to feel like you need that much gym time.
Here are signs of excercise abuse:
1. Inability to stop, even when sick or injured.
2. Feeling guilty if you miss a single day.
3. Inability to sleep at night - a sign of overtraining.
4. Paying excercise penance for eating too much, such as running an extra three miles because you ate a piece of cake.
5. Being afraid that you will suddenly get fat if you stop for a single day.
Make a new promise to your body. A promise to JUST MOVE IT!
Live healthy at thinchic.com!
Forget militant excercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of excercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in the moment of time.
Most people start excercising when they start a diet. It is very likely their energy (calorie) intake was too low. When you don't have enough energy, excercise is not invigorating, let alone fun. Especially if carbohydrates are too low which is often the case in chronic dieters. I know this from personal experience. I have been in Zumba class feeling sluggish. Praying I could make it through the rest of the class. It is not a fun feeling!
Focus on how it feels:
1. Stress level - Are you able to handle stress better?
2. Energy level - Do you feel more alert?
3. General sense of well-being - Do you have an improved outlook on life?
4. Sense of empowerment - Do you feel more in control?
5. Sleep - Do you sleep more soundly and wake up more refreshed?
Disassociate excercise from weight loss. Excercise only plays a small part in weight loss. If you use excercise for weight loss and do not see results quick enough you will quit. So focus on how excercise makes you feel and as a way to take care of you.
Here are some benefits:
* Increased bone strength
*Increased stress tolerance
*Decreased blood pressure
*Reduced risk of chronic diseases
*Increased level of good cholestrol, decreased bad cholestrol level
*Increased heart and lung strength
*Increased metabolism
Do not get caught in the excercise mind games. These are the games I play with myself.
1. It's not worth it trap. If I can not get in at least an hour of excercise it is not worth it. Studies show that even 10 minutes is worth it! You know those commercials, JUST MOVE IT. That is what they are saying. Any chance you get no matter how long is worth it!
2. Couch Potato Denial. We are all busy. We run (in the car) all day long. We work (at a desk) all day long. Even though we are mentally exhausted when we get home does not mean that we can sit and relax. We still need to get our physical activity for the day in. Lots of people walk on break at work. Or talk to your husband with a nice walk after dinner.
3. The no time to spare trap. Most people will say they do not have time to excercise. I was one of those people. Now I write it on my calendar and I work other appointments around that time. It works for me. I made it a priority in my day. It is ME time!
4. If I don't sweat, it doesn't count. You do not have to run for an hour to get in a good workout. You can clean the house, rake leaves, garden or play an outdoor game with the kids. You can even divide these activities up throughout the day. As long as they add up to 30 minutes a day - you just cut your chance of heart disease in half! WOW - YOU GO GIRL!
There are two more points I want to point out. Please remember your strength training when excercising. You need to rebuild muscle wear and tear from dieting. You lose 6.6 pounds of muscle every decade of your life. So if you are dieting, you are losing muscle from dieting and aging. UGH! Muscle keeps your metabolism revved up.
Do strength training at least twice a week.
Do one set of 8 to 12 reps of 8 to 10 excercises for conditioning of each of the major muscles groups. I heard kettle balls are awesome. Has anyone tried them?
Second, remember to rest. Sometimes chosing not to excercise to take care of yourself is what your body needs. If I get to bed late, I do not kill myself to get up after 5 hours of sleep to make my excercise class. I sleep for 7 hours and then I walk the dog. Missing my class but getting rest my body needs and excercising a different way for that day.
I have a lady in my gym that severely abuses excercise. It is really sad to see. She is there for 8 hours a day. She does several classes and then walks the treadmill between them. I feel sorry for her. That has to be a terrible feeling to feel like you need that much gym time.
Here are signs of excercise abuse:
1. Inability to stop, even when sick or injured.
2. Feeling guilty if you miss a single day.
3. Inability to sleep at night - a sign of overtraining.
4. Paying excercise penance for eating too much, such as running an extra three miles because you ate a piece of cake.
5. Being afraid that you will suddenly get fat if you stop for a single day.
Make a new promise to your body. A promise to JUST MOVE IT!
Live healthy at thinchic.com!
November 11, 2011
12 week weigh in
Last week: BMI 32.1 This Week: 32.4
Last week: Body Fat 46.2% This week: 44.7%
Last week: Muscle: 23.8% This week: 24.7%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23.5"
Last week Chest: 38" This week: 38"
Weight: Last week 197.2 This week: 199.4
Weight loss this week: Plus 2.2 pounds
TOTAL WEIGHT LOST: 25.4 pounds
As you can see, I am bingeing again! Not sure why. I think that is the part that is frustrating. I am trying to learn from it and figure out why but I can not. What are my triggers?
My overwhelmingly controling boss?
My job?
The holidays?
My finances?
My family?
My friends?
My strict diet?
My time of month?
WHAT IS IT???
I really do not know. If I did I would eliminate it. That is how sick and tired I am of doing this over and over again!
I have broken every principle I have learned.
I have not honored my hunger. I have not felt anything. I am numb.
I have not made peace with food. I hate food this morning. I hate the control it has over me. I hate the fact it makes me fat. I hate the fact I love it so much!
I did not feel my fullness. I was so full last night and yet after my 5th bag of chips I searched for something sweet!
I have not discovered the satisfaction factor. This is why I keep searching for what I want, what I need. In search of the perfect food to make it all better. Whatever IT is?
I have not respected my body. I know my blood sugars hit the roof yesterday and probably still are. Did I care? No.
I feel like crap today. Physically, mentally and emotionally. I need to get out of this rut! I need to reclaim my life.
Here is the positive. I worked out 3 days this week. I had great workouts! Next week I am trying a hula hooping class. How fun with that be?
I am leaving today with my daughter to do to a beginner quilting retreat. We will each make a quilt in 15 hours. Should be interesting since I have never touched a sewing machine in my life! I am excited to learn something new. It will be a fun weekend.
Today is a new day!
Live healthy at thinchic.com!
Last week: Body Fat 46.2% This week: 44.7%
Last week: Muscle: 23.8% This week: 24.7%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23.5"
Last week Chest: 38" This week: 38"
Weight: Last week 197.2 This week: 199.4
Weight loss this week: Plus 2.2 pounds
TOTAL WEIGHT LOST: 25.4 pounds
As you can see, I am bingeing again! Not sure why. I think that is the part that is frustrating. I am trying to learn from it and figure out why but I can not. What are my triggers?
My overwhelmingly controling boss?
My job?
The holidays?
My finances?
My family?
My friends?
My strict diet?
My time of month?
WHAT IS IT???
I really do not know. If I did I would eliminate it. That is how sick and tired I am of doing this over and over again!
I have broken every principle I have learned.
I have not honored my hunger. I have not felt anything. I am numb.
I have not made peace with food. I hate food this morning. I hate the control it has over me. I hate the fact it makes me fat. I hate the fact I love it so much!
I did not feel my fullness. I was so full last night and yet after my 5th bag of chips I searched for something sweet!
I have not discovered the satisfaction factor. This is why I keep searching for what I want, what I need. In search of the perfect food to make it all better. Whatever IT is?
I have not respected my body. I know my blood sugars hit the roof yesterday and probably still are. Did I care? No.
I feel like crap today. Physically, mentally and emotionally. I need to get out of this rut! I need to reclaim my life.
Here is the positive. I worked out 3 days this week. I had great workouts! Next week I am trying a hula hooping class. How fun with that be?
I am leaving today with my daughter to do to a beginner quilting retreat. We will each make a quilt in 15 hours. Should be interesting since I have never touched a sewing machine in my life! I am excited to learn something new. It will be a fun weekend.
Today is a new day!
Live healthy at thinchic.com!
November 7, 2011
Principle 8: Respect Your Body
According to Chapter 12 in the book called Intuitive Eating by Evelyn Tribole.
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect realistically to squeez into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. Respect your body so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical of your body shape.
Body vigilance begets body worry, which begets food worry, which fuels the cycle of dieting. As long as you are at war with your body it will be difficult to be at peace with yourself and food. Does the self loathing because of your body help? Does chewing yourself out because you gained weight back you lose it? These things make you feel worse and start a vicious dieting cycle of losing and gaining. Instead you should Repect your body. You don't have to like every part of your body to repect it. Repecting your body means treating it with dignity, and meeting its basic needs.
Here are the basic premises of body respect:
1. My body deserves to be fed.
2. My body deserves to be treated with dignity.
3. My body deserves to be dressed comfortably and in the manner I am accustomed to.
4. My body deseves to be touched affectionately and with respect.
5. My body deserves to move comfortably.
Get comfortable: Do your clothes fit? I have seen the most gorgeous larger bodied women in my life. Why? Because they are wearing clothes that fit. It will make you feel better - buy some clothes that fit you! I went out and bought new bras the other day. Every morning when I put them on I smile because they are so pretty and comfortable. Just a small respectful thing I did for my body.
Quit the Body check game: Have you ever walked in a room and thought, "I am the biggest one here". Stop it! You have no idea what the other women's stories are. And they probably would surprise you! The person you may be admiring probably is miserable in her body as well. Or they may just be naturally lean. Or they may have had weight loss surgery. You are you - respect your body without comparison!
Don't compromise for the "Big Event": How much time have you spent getting your body ready for the big event? These quick diets only backfire and lead to more yo yo dieting. Buy an outfit that fits you - you will look stunning for the big event!
Stop Body Bashing: Everytime you focus on your imperfect body parts it creates more self-consciousness and body worry. If you become aware of how many times you body bash, I bet you would be surprised. Instead focus on what you do like about your body. Instead of, "My thighs are too big". Try, "I like my muscular calves". Or try respectful statements. Instead of, "I can't stand my cellulite dimpled legs". Try, "I'm lucky I have legs that can move my body".
Respect Body diversity, especially yours: We come in all shapes and sizes, yet we somehow expect a one size fits all as long as it is thin. Look at identical twins. Their body shapes are different. Genetics plays a huge part in how your bady shape is.
Be Realistic: Living on rice cakes and water to get the body you want is not realistic. If your parents are heavy, chances are you will never be model thin.
Do nice things for your body: Pamper your body with a massage or whirlpool. These things not only show your body respect but they make you feel good. You deserve to feel good!
Take one of these things and try it! Respect your body today and everyday!
Live healthy at thinchic.com!
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect realistically to squeez into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. Respect your body so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical of your body shape.
Body vigilance begets body worry, which begets food worry, which fuels the cycle of dieting. As long as you are at war with your body it will be difficult to be at peace with yourself and food. Does the self loathing because of your body help? Does chewing yourself out because you gained weight back you lose it? These things make you feel worse and start a vicious dieting cycle of losing and gaining. Instead you should Repect your body. You don't have to like every part of your body to repect it. Repecting your body means treating it with dignity, and meeting its basic needs.
Here are the basic premises of body respect:
1. My body deserves to be fed.
2. My body deserves to be treated with dignity.
3. My body deserves to be dressed comfortably and in the manner I am accustomed to.
4. My body deseves to be touched affectionately and with respect.
5. My body deserves to move comfortably.
Get comfortable: Do your clothes fit? I have seen the most gorgeous larger bodied women in my life. Why? Because they are wearing clothes that fit. It will make you feel better - buy some clothes that fit you! I went out and bought new bras the other day. Every morning when I put them on I smile because they are so pretty and comfortable. Just a small respectful thing I did for my body.
Quit the Body check game: Have you ever walked in a room and thought, "I am the biggest one here". Stop it! You have no idea what the other women's stories are. And they probably would surprise you! The person you may be admiring probably is miserable in her body as well. Or they may just be naturally lean. Or they may have had weight loss surgery. You are you - respect your body without comparison!
Don't compromise for the "Big Event": How much time have you spent getting your body ready for the big event? These quick diets only backfire and lead to more yo yo dieting. Buy an outfit that fits you - you will look stunning for the big event!
Stop Body Bashing: Everytime you focus on your imperfect body parts it creates more self-consciousness and body worry. If you become aware of how many times you body bash, I bet you would be surprised. Instead focus on what you do like about your body. Instead of, "My thighs are too big". Try, "I like my muscular calves". Or try respectful statements. Instead of, "I can't stand my cellulite dimpled legs". Try, "I'm lucky I have legs that can move my body".
Respect Body diversity, especially yours: We come in all shapes and sizes, yet we somehow expect a one size fits all as long as it is thin. Look at identical twins. Their body shapes are different. Genetics plays a huge part in how your bady shape is.
Be Realistic: Living on rice cakes and water to get the body you want is not realistic. If your parents are heavy, chances are you will never be model thin.
Do nice things for your body: Pamper your body with a massage or whirlpool. These things not only show your body respect but they make you feel good. You deserve to feel good!
Take one of these things and try it! Respect your body today and everyday!
Live healthy at thinchic.com!
November 4, 2011
Principle 7: Cope with your emotions without using food
This is the longest chapter. And no wonder. We all use food for emotions. From celebrating a great event to being too stressed at work. We eat.
According to Chapter 11 of Intuitive Eating.
Find ways to comfort, nuture, ditract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appreasement. Food won't fix any of these feelings. It may comfort you for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
Here are some of the ways food can be used to cope with feelings.
Sensory Gratification
Confort
Distraction
Sedation
Punishment
Here are some of the emotional triggers:
Boredom and Procrastination
Bribery and Reward
Excitement
Soothing
Love
Frustration, Anger and Rage
Stress
Anxiety
Mild Depression
Being Connected
Loosening the Reins
Whether your emotional eating is mild or binge eating here are 4 steps to help you through it. Ask yourself:
1. Am I biologically hungry? If the answer is yes then honor your hunger an eat. If the answer is no answer the following questions.
2. What am I feeling? When you find yourself reaching for food, take a time out and ask yourself what you are feeling. Try the following:
Write out your feelings.
Call a friend and talk about your feelings.
Talk about your feelings into a tape recorder.
Just sit and experience your feelings.
Talk to a counselor.
3. What do I need? Do you need rest? Do you need to take a walk? Get in touch with your feelings and find out what you really need.
4. Would you please...? Ask for help. A lot of times you may be taking a food break between kids and work when you really just need help with the housework.
You must meet your basic needs. Get rest. Get sensual pleasure. Express feelings. Be heard, understood and accepted. Be intellectually and creatively stimulated. Receive comfort and warmth.
When food is no longer important you might be uncomfortable. You will no longer have the benefits of using food. You may also experience feelings in a deeper, stronger way. This will get easier as you go. Embrace it! Learn from it! Move through it!
How do you deal with your feelings without using food?
Live Healthy at thinchic.com!
According to Chapter 11 of Intuitive Eating.
Find ways to comfort, nuture, ditract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appreasement. Food won't fix any of these feelings. It may comfort you for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
Here are some of the ways food can be used to cope with feelings.
Sensory Gratification
Confort
Distraction
Sedation
Punishment
Here are some of the emotional triggers:
Boredom and Procrastination
Bribery and Reward
Excitement
Soothing
Love
Frustration, Anger and Rage
Stress
Anxiety
Mild Depression
Being Connected
Loosening the Reins
Whether your emotional eating is mild or binge eating here are 4 steps to help you through it. Ask yourself:
1. Am I biologically hungry? If the answer is yes then honor your hunger an eat. If the answer is no answer the following questions.
2. What am I feeling? When you find yourself reaching for food, take a time out and ask yourself what you are feeling. Try the following:
Write out your feelings.
Call a friend and talk about your feelings.
Talk about your feelings into a tape recorder.
Just sit and experience your feelings.
Talk to a counselor.
3. What do I need? Do you need rest? Do you need to take a walk? Get in touch with your feelings and find out what you really need.
4. Would you please...? Ask for help. A lot of times you may be taking a food break between kids and work when you really just need help with the housework.
You must meet your basic needs. Get rest. Get sensual pleasure. Express feelings. Be heard, understood and accepted. Be intellectually and creatively stimulated. Receive comfort and warmth.
When food is no longer important you might be uncomfortable. You will no longer have the benefits of using food. You may also experience feelings in a deeper, stronger way. This will get easier as you go. Embrace it! Learn from it! Move through it!
How do you deal with your feelings without using food?
Live Healthy at thinchic.com!
November 3, 2011
11 week weigh in
Last week: BMI 31.9 This Week: 32.1
Last week: Body Fat 45.9% This week: 46.2%
Last week: Muscle: 23.9% This week: 23.8%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 196.2 This week: 197.2
Weight loss this week: Plus 1 pound
TOTAL WEIGHT LOST: 27.8 pounds
I realize this is not a significant loss but I do know what I did this week. I binged on sweets. Halloween candy. Here is the problem with that. My diet was sweets. I ate one meal and the rest of the day sweets. I am actually surprised I did not gain more. I weighed myself Monday and I was up 3 pounds.
I also know what triggered my binge. I was sick. I felt terrible. I did not feel like making shakes let alone drinking them. I did not feel like drinking a gallon of water. I did not feel like excercising. I did not care. I felt sick. So I made myself feel better for the one minute it took to eat a candy. Then I would look for more so I could bring that euphoria back. Terrible cycle. Yesterday I said enough is enough. I ended up eating sweets but not as many. I need to make the commitment to STOP and STOP now! In the past these cycles could last months with me gaining all of my weight back. It is like I crave the sweets now that I have had them. I NEED that comfy, good feeling from eating sweets. UGH!
On the bright note. What I have learned is I need HELP! And that is why I am seeing a therapist for binge eating disorder. I do not need to yell at myself for my behavior this week. I need to pat myself on the back for learning all I have about this eating disorder and getting the help I need to stop the cycle. We have 4 generations of binge eaters. My grandmother, my mother, me and my daughter. This disorder STOPS with my family. We are done!
And now for a new week!
Live Healthy at thinchic.com!
Last week: Body Fat 45.9% This week: 46.2%
Last week: Muscle: 23.9% This week: 23.8%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 196.2 This week: 197.2
Weight loss this week: Plus 1 pound
TOTAL WEIGHT LOST: 27.8 pounds
I realize this is not a significant loss but I do know what I did this week. I binged on sweets. Halloween candy. Here is the problem with that. My diet was sweets. I ate one meal and the rest of the day sweets. I am actually surprised I did not gain more. I weighed myself Monday and I was up 3 pounds.
I also know what triggered my binge. I was sick. I felt terrible. I did not feel like making shakes let alone drinking them. I did not feel like drinking a gallon of water. I did not feel like excercising. I did not care. I felt sick. So I made myself feel better for the one minute it took to eat a candy. Then I would look for more so I could bring that euphoria back. Terrible cycle. Yesterday I said enough is enough. I ended up eating sweets but not as many. I need to make the commitment to STOP and STOP now! In the past these cycles could last months with me gaining all of my weight back. It is like I crave the sweets now that I have had them. I NEED that comfy, good feeling from eating sweets. UGH!
On the bright note. What I have learned is I need HELP! And that is why I am seeing a therapist for binge eating disorder. I do not need to yell at myself for my behavior this week. I need to pat myself on the back for learning all I have about this eating disorder and getting the help I need to stop the cycle. We have 4 generations of binge eaters. My grandmother, my mother, me and my daughter. This disorder STOPS with my family. We are done!
And now for a new week!
Live Healthy at thinchic.com!
November 1, 2011
Principle 6: Discover your Satisfaction Factor
According to Intuitive Eating by Evelyn Tribole.
The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence - the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an enviroment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
Here is how this relates to me. I go out to eat. I choose the salad when I really want a hamburger. I eat it. But I am not satisfied. In search of my satisfaction, I eat chips, cookies and jerky when I get home. Now if I would have just ordered the hamburger and thoroughly enjoyed every bite - I would not be bingeing now!
Steps to regain your pleasure in eating:
1. Ask yourself what you REALLY want to eat
2. Discover the pleasures of the palate. Taste, texture, aroma, appearance, temperature and filling capacity.
3. Make your eating experience more enjoyable. Savor your food, eat when gently hungry, eat in a pleasant environment, avoud tension and provide variety.
4. Don't settle. If you don't love it, don't eat it, and if you love it, savor it.
5. Check in: Does it still taste good?
Reclaim your right to pleasurable, satisfying eating. Know what you like to eat and believe you have the right to enjoy food, are key factors in a lifetime of weight control without dieting.
I went to my therapist on Friday. She told me they do use this book but WAY LATER in therapy. I am not even close to this yet. This makes me feel better because a lot of it, I would love to do just not sure how too!
She also told me that intuitive eating is when you can choose a food not based on caloric or fat content but just because you like it and want it. Then you stop eating it when you are full. She said that is how she eats. Now mind you - she is a twig! I can not imagine giving myself free reigns on food right now. I just do not trust myself with food yet. I will get there. I am going to keep reading and journaling about this book because I do like the message. I do dream of being able to do these things one day. I do want freedom from food. I do!
Live healthy at thinchic.com!
The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence - the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an enviroment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
Here is how this relates to me. I go out to eat. I choose the salad when I really want a hamburger. I eat it. But I am not satisfied. In search of my satisfaction, I eat chips, cookies and jerky when I get home. Now if I would have just ordered the hamburger and thoroughly enjoyed every bite - I would not be bingeing now!
Steps to regain your pleasure in eating:
1. Ask yourself what you REALLY want to eat
2. Discover the pleasures of the palate. Taste, texture, aroma, appearance, temperature and filling capacity.
3. Make your eating experience more enjoyable. Savor your food, eat when gently hungry, eat in a pleasant environment, avoud tension and provide variety.
4. Don't settle. If you don't love it, don't eat it, and if you love it, savor it.
5. Check in: Does it still taste good?
Reclaim your right to pleasurable, satisfying eating. Know what you like to eat and believe you have the right to enjoy food, are key factors in a lifetime of weight control without dieting.
I went to my therapist on Friday. She told me they do use this book but WAY LATER in therapy. I am not even close to this yet. This makes me feel better because a lot of it, I would love to do just not sure how too!
She also told me that intuitive eating is when you can choose a food not based on caloric or fat content but just because you like it and want it. Then you stop eating it when you are full. She said that is how she eats. Now mind you - she is a twig! I can not imagine giving myself free reigns on food right now. I just do not trust myself with food yet. I will get there. I am going to keep reading and journaling about this book because I do like the message. I do dream of being able to do these things one day. I do want freedom from food. I do!
Live healthy at thinchic.com!
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