Wednesday Wellness: 10 Ways to Avoid Emotional Eating

  1. Don’t eat when you’re bored.
  2. Don’t eat when you’re thirsty. Drink water. 
  3. Don’t eat when you’re distracted. Don’t munch while mindlessly staring at your phone. While I enjoy my popcorn while I watch a movie, I try to avoid thoughtless eating. Pay attention to what goes into your mouth and savor it. Some activities trigger eating. Pay attention when you get cravings whether you are actually hungry or if you are only eating because it’s what is expected. 
  4. Eat breakfast within an hour of waking up and eat healthy snacks throughout the day so you don’t get over hungry. The more hungry I get the more I think I will only be satisfied by a big juicy burger or chocolate!
  5. Don’t look for treats as your consolation for stress. In Candace Cameron Buré’s “Reshaping It All” she says she finds strength when she looks to God for comfort rather than food. That resonated with me. 
  6. Start each meal by filling half your plate with veggies and/or fruits, then add your whole grains and lean proteins. Add some legumes. These will keep you satisfied even between meals.  
  7. Be deliberate about when you will eat fun food and then have self control not to overeat them. Treats aren’t the enemy when eaten in moderation. 
  8. Recognize the natural flow of your day. In “The Power of Full Engagement” I learned how our day ebbs and flows in a 90-120 minute rhythm. If you catch yourself in a lull and it has been an hour or two since your last activity, it’s time to do something else before diving back into your work. Have a healthy snack, read something uplifting, move your body. Don’t just reach for something to stimulate you and then keep on plugging away. Honor your natural rhythms. Take a break. 
  9. When you find yourself having consistent cravings for treats, cut them out for a week. In the book “Parenting: A House United” Nickoleen Peck talks about exercising self-government when you feel like you are drawn to a luxury that you think you cannot live without. This would apply if you found you are watching too much tv or if you look at social media too often, or whatever your vice is. Quit it for a whole week to purge yourself of the craving so you can better moderate your consumption. 
  10. Substitute a craving for something healthy. Have some veggies, protein, herbal tea, water, exercise, read/listen to something uplifting, pray/call someone for support. 

How do you overcome emotional eating?

Wednesday Wellness: Body Image and the “In Between” Stage

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“It looks like dough,” my sweet daughter observed about my belly fat while we snuggled in my bed this morning.  I don’t blame her.  It really does look like dough, especially when I’m kneading it in my hands like dough.  It isn’t the first time a child has paid me such a compliment.  I was once enlightened by my then six year old niece who looked up at me and said from her vantage point while pointing up at my chest in a figure eight motion, “aunt Jodi, you have big breasts.”  I’m sure it was easy to confuse them with mountains from her perspective (thank you, Shakira for that image.).

I was contemplating the weeks of training it will take to lose my dough belly, not really ready to dive in head first.  I feel like it is taking me longer to heal from this pregnancy, and exercising has left me a lot more sore than I remember getting after a workout.  It wouldn’t be so bad if my clothes actually fit, but buying a wardrobe for this stage would be like accepting it.

I have never been thin.  I probably will never be thin.  I honestly didn’t even know what it meant to exercise until I was almost 25.  Not even when I watched myself pack on fifty pounds on my mission.  I thought dieting would be the solution.  I know now that dieting is only half the solution, and 90% the problem if you’re not doing it right.  I have lost faith in diets, especially after studying their effects on self-efficacy and body image, never mind that they don’t work.  Never diet.  Ever.

This post is not about dieting.  It’s not even about exercising.  I plan to lose the weight, just like I did after my last pregnancy, with discipline and perseverance.  It feels good to sweat, and I can’t begin to describe the vigor of having a strong body, with energy and power to do things without straining myself!  That is why I do it.  I know I will never be thin, but being in shape just feels so right.

My body is a temple.  That is what we ought to know.  That is why we should fight for our health and cleanliness!  My body is a temple.  So why do I tell myself how much I hate it?  Why?

Even with all its flaws, my body is a temple.  It is perfect.  I am blessed to have this body with working limbs to lift by children, eyes that see (even if not perfectly), ears that hear (even after years of playing the drums and going to rock concerts), a nose that smells, and a mouth that tastes and chews amazing food (so excited about Thanksgiving tomorrow).

In this past General Conference, October 2013, Elder Nelson gave a stellar talk about how our choices shape our eternity.  He said this:

“My professional years as a medical doctor gave me a profound respect for the human body. Created by God as a gift to you, it is absolutely amazing! Think of your eyes that see, ears that hear, and fingers that feel all the wondrous things around you. Your brain lets you learn, think, and reason. Your heart pumps tirelessly day and night, almost without your awareness.

“Your body protects itself. Pain comes as a warning that something is wrong and needs attention. Infectious illnesses strike from time to time, and when they do, antibodies are formed that increase your resistance to subsequent infection.

“Your body repairs itself. Cuts and bruises heal. Broken bones can become strong once again. I have cited but a tiny sample of the many amazing God-given qualities of your body” (Decisions for Eternity).

I am determined never to hint to my children that I have poor body image.  I want them to never associate their value, their worthiness, their purpose for love, with their appearance.  When I compliment them on their appearance, I tell them they look clean and smart, or strong and healthy!  I want them to value those traits above any message the world may send about how they should look.  They are perfect!  They have a blank slate.  I will never tell them they have to earn my love (period) by how they look.  Not directly, nor indirectly by how I treat them, how I treat myself, what I say about food, or other people who are overweight.  I tell them treats, and even fast food, are “fun foods” to eat in moderation, and that too much candy will rot their teeth and feed the germs that make them sick.  I try to teach them that nutritious foods help make their bodies healthy and strong, but so do exercise and sleep! I am constantly hugging them and telling them I love them, and I’m trying to hold my tongue when I get impatient with them.

I ought to do the same for myself.

Elder Nelson continues:

“With your body being such a vital part of God’s eternal plan, it is little wonder that the Apostle Paul described it as a “temple of God.” Each time you look in the mirror, see your body as your temple. That truth—refreshed gratefully each day—can positively influence your decisions about how you will care for your body and how you will use it. And those decisions will determine your destiny. How could this be? Because your body is the temple for your spirit. And how you use your body affects your spirit. Some of the decisions that will determine your eternal destiny include:

•    How will you choose to care for and use your body?

•    What spiritual attributes will you choose to develop?”

With our bodies being so crucial to God’s eternal plan, it is also little wonder that the adversary wants so badly to diminish its value!  Don’t listen to that voice.  The Spirit of the Lord will never tell you you are ugly or fat, though He may entice you to want to change in positive ways.  The Spirit will never belittle you for how you look, or make you feel insecure because you had an encounter with someone who made you feel self-conscious about your appearance (p.s. no one can make you feel anything).  Allow the Spirit to guide how you should feel about yourself, your talents and skills, and all that you contribute because of who you are.

That’s what I have to keep telling myself.

Wednesday Wellness: Biggest Loser

I recently read this great article called “Big loser a big winner” from the BYU alumni website about a BYU alum who was on the Biggest Loser.

What a great inspiration he is.

“Weight loss and being healthy are two completely different things.  Too many people focus so much on that scale, on getting that number as low as they can, that they tend to do things that are really not healthy” (Kinikini, in the video).

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Losing weight and being “skinny” does not always a healthy person make.  Being healthy is keeping a lifestyle that keeps your body clean, healthy, strong, lean (as in muscle), and consists of eating well, and exercising regularly.  It is curbing your cravings, planning and tracking your meals, moderation in “empty calories”, and forcing yourself to exercise even a little each day.  There are no quick fixes or easy answers for health.  It is a lifestyle and a commitment you have to make forever!

The article lists five ways to “eat smart”.  Great tips:

Eat SMART

In addition to exercise, get fit by following these 5 SMART food tips from Diana Harman McGuire (BS ’74), a retired BYU food science professor who has taught weight management techniques for more than 20 years.

1. Sustain.  Mentally decide to eat healthy for a lifetime. And plan! You must plan to shop for, prepare, and eat healthy foods.

2. Measure Portions. When you can’t control food choices, you can control portions. Even “healthy foods” need portion control. Avoid the BLTs: bites, licks, and tastes. They add up.

3.  Account. Have a means of accountability. You will feel better if you check your progress. But eliminate defeatist thinking—“on the diet or off the diet.” Healthy eating is a matter of healthier food choices one at a time.

4.  Regularly Eat. Never get too hungry. You should feel moderate hunger before eating and moderate satisfaction after eating. Most people should eat at least three meals plus two or three snacks a day.

5. Take in Types. Don’t exclude any food groups. You need the nutrients from every group. Balance, variety, and moderation are key. Try low-fat or fat-free items.

Wednesday Weight Loss: The Beginning

Before: From This...

When my son was born nearly eighteen months ago, I needed to get back into shape.  I was very overweight.  I had been doing OK  through my son’s first year, but as his first birthday approached I felt like I was ready for more.  I read on this lady’s blog that she had “organized” her weight loss.  Being an organized person myself, I was interested and checked it out.  She talked about this program online that is just like Weight Watchers, only it’s free, and that’s when my paradigm shifted.  This post is what I learned.  In the last eighteen months, I have lost 50 pounds, but nearly 20 of that was in the first three months of starting this program.  I haven’t reached my goal yet, but just knowing that I am on the right track is empowering!  I know I will eventually get there.

This is not a quick fix, fad dieting, drop weight quick solution for anything.  What I did was a lifestyle change!  This was a makeover of my life and my habits and I became healthier over all.  I learned that if you want to truly be healthy, if you are serious about losing weight, then you have to be willing to take this seriously, be honest with yourself, and you’re going to have to be willing to get your butt down on the floor and do some sit ups, and push ups.

(Disclaimer:  I am not a professional and I don’t claim any medical credentials.  You should consult a doctor before starting any weight loss program).

  • Step 1: I joined Lose It! .com and started tracking EVERYTHING!  I had to be completely honest with myself.  It was tedious and time consuming at first, but totally worth it!  This program has given me a profound sense of self-efficacy.  I feel empowered by knowing my boundaries and goals.  And it has been a lot of fun!  Lose It! is a FREE program that will allow you to easily keep track of your diet and exercise.  There is a huge database of foods and exercises you can search, but you can also add any food and exercise if you have the nutrition/caloric information.  You can add recipes easily and it will calculate the nutrition information of each serving.  You can share your progress with friends via Facebook, Twitter, or email, or adding friends within the program.  There is even an iPhone and Android app to make it that much easier!  This was my first step and the one that opened my eyes to how quickly calories add up!  Check it out!
  • Step 2: “Listen to this dude, [Alton].  He knows what he’s talking about” (name that quote)!  Seriously, though.  Check out Alton Brown’s “Live and Let Diet” program.  I LOVE IT.  It is the ultimate NON-DIET program.  It’s all about moderation, and getting all the right kinds of foods when you eat.  To help me track the quality of my diet, I created a spreadsheet to make sure I am getting all the right stuff.
    • Follow Alton’s advice about what to/not to eat

      Source: Uploaded by user via Jodi on Pinterest

    • Drink LOTS of water
    • Moderation and balance are good things to remember.  The cool thing about the Lose It! program is that your goals are daily ones, but they also span the entire week.  That means if you are really good for several days, you may be able to go over one day and still be within your weekly goal.  Or, if you mess up one day and eat too much, you can make up for it the other days and still be within your weekly goal.  Don’t beat yourself up over a bad day.
    • I generally try to eat a protein and a carbohydrate in every meal.  I eat fruits in the early part of the day, and vegetables in the afternoon and evening.
    • Get plenty of fiber and probiotics via whole fruits & veggies, whole grains, yogurt, and if needed, supplements like ground flax seeds, psyllium husks, and acidophilus.  I know there are other ways to get probiotics, but this is good enough for me.
    • Drink LOTS of water.  I drink three 24 ounce bottles/cups of water a day.
    • In general, I eat the same things for breakfast and lunch.  That makes it easy to plan and discipline myself.  I get my variety from dinner and plan at least one vegetarian meal a week.
    • Alton’s video leaves off talking about breakfast, and in the show he goes on to talk about his smoothie.  I have this smoothie every morning (but about half the portion he prepares). (Here’s the recipe).
  • Step 3: Fitness is KEY.  I’m pretty busy, so fitness is kind of tough.  But without fitness, I would not have been successful!  I have had to organize my time in a way that will allow me to get exercise into my schedule every day!  I try to do about 45 minutes a day.  I started out walking twenty minutes a day on my treadmill at about 3 mph on a 10% incline.  I added a few resistance exercises including this routine that got me started (link).  A good baseline fitness test is one I found here. I took the 30-day challenge and I still try to do it everyday since.(Check out this online stop watch to help track the intervals of this workout).  It’s just 7 minutes of intense intervals, but it’s a good foundation for my daily workout.  (I have a spreadsheet to track the 30-days.  Just click here to get it).  Once I’ve done this, I feel energized to do the rest of my workout, be it jogging on the treadmill, strength training, or a video. Then, I go record everything into Lose It! and watch my calorie budget rise!

That’s it?  Yup!  That’s it!  You really have to personalize the program to yourself and how it will work best for you, but this is all I’ve done!  I keep track of (and improved) my diet and exercise, and that’s it.

I try to get the most out of my workouts by intensifying them (this blog explains how to do that).  I am not on a diet, but I work hard to stay within my caloric budget.  I eat salty and sweet treats, but in moderation.  I actually have a food scale to keep track of those little things.  1 ounce serving of potato chips means I eat 1 ounce!  One serving of those Cadbury Mini Eggs is just 12 eggs, but if I’m gonna eat ’em, I’m only gonna eat 12 of those darn mini eggs (as delicious as they are!).  I plan for splurges by cutting back elsewhere or exercising more, just like a financial budget.

Grace has played a major role in my transformation.  I used to feel like I was a failure if I messed up, or quit if I couldn’t hold it together.  Now, I just try not to be so hard on myself.  I put my trust in the Lord and do my very best.  He will make up the difference!  So if I have a rough day, I get over it so that tomorrow can be better.  If I constantly dwell on my faults or my unworthiness I would never change.  But, the Lord empowers me to change in spite of myself.

After: ...to THIS.