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5 Steps to Getting & Staying Motivated

When people call me, one of the things they say they struggle with the most is staying motivated. They liked how good it felt to eat better, exercise and get enough rest and water, but they couldn’t get themselves to stick with these healthier behaviors. Jennifer was one of them. She couldn’t understand why she would quit her walks and Zumba classes, since she enjoyed them when she went. And she actually liked vegetables and whole foods more than junk food, yet she never stuck with them. It drove her crazy, and she wondered what was wrong with her that she would keep going back to choices that left her feeling lousy.

I asked her what got her to pick up the phone to call me, and she said, “I have just been told I have pre-diabetes, and I have got to change my lifestyle to avoid getting the disease.” She had found her motivation to take action, yet as I explained to her, this motivating catalyst was based on something she didn’t want, and it probably wouldn’t be enough to stick with healthier changes long term. Here’s why.

There are five steps to getting and staying motivated.

1) The Catalyst Motivator It starts with being motivated by what it is you don’t want to have happen, feel ashamed about or don’t like about yourself. These are catalysts that propel you into action, and the most common ones are a diagnosis or clear risk for chronic illness, seeing a photo and realizing how big or out of shape you are, being shamed by what someone has said or what a doctor has written, or not being able to do things anymore. For some people, it takes repeated experiences like this before one specific event becomes the wake up call and catalyst to do something about it. And even then, if you don’t act on it fast enough, you can lose the motivation very easily.

2) The Endurance Motivator Once you are determined to make a change, you need something positive to look forward to and fight for when sticking with your new changes feel like too much effort to bother. Change is not easy, and you need to know why it really matters to you to overcome your inner chatter that tries to derail you.

So why do you really care if you are overweight, can’t do all the things you used to do or are at risk for disease? What is your vision of what your life can be (or can still be) if you have your health and fitness? How do you see yourself at your best, and why is that worth sticking with new changes no matter how hard that will feel? What are you trying to achieve or be physically capable of doing that matters to you? Maybe you want to participate in a fundraiser walkathon or be able to get around when you travel abroad. Once you know this, have ways to remind yourself everyday, and keep your eye on the prize.

3) The Success Motivator Within a few days or weeks of starting your new routine, it becomes harder to reach all the goals you set for yourself or to feel confident you can really succeed at keeping up with your expectations. This is much tougher if you set high expectations, embarked on too many changes at once or picked too extreme a change to sustain each week. As you struggle to stay on track, find yourself not fully following the program or missing a day here or there, it is easy to see yourself as bad, a failure or incapable of success. Any of these thoughts will de-motivate you, and it won’t be long before you give up.

Whereas, if you set very small goals, make only one or a couple of changes at a time, and start off with baby steps, you have a greater chance of success. When you have a success, no matter how small, you become motivated to see how much more you can do. And when you focus on what successes you do have each week, rather than on the failures, you will feel more confident in your ability to succeed and even more motivated to continue.

4) The Accountability Motivator It really helps, particularly in the first six to twelve months of starting to exercise or eat better, to have someone who you are accountable to and who champions you. This could be a buddy who joins you, or a friend who is doing something similar and you acknowledge each other successes and brainstorm what might work better when you were challenged. It could be a class instructor, a lifestyle coach, personal trainer, classmates, team or anyone else who is involved in your new changes.

5) The Day-to-Day Motivators
From day to day, most people have to figure out additional ways to stay motivated, and there are lots of tools or techniques to make this motivating. You may be motivated by reaching certain numbers, and if so, pedometers, accelerometers (calories burned) or distance tracking work really well. You can have daily or weekly goals for this. Tracking calories and your weight on the scale can also work for some people, but for the majority, tracking these kinds of numbers often backfires, and I don’t recommend them. Instead I encourage clients who like numbers to track their hunger levels and how they feel on a scale of 0-10.

Other types of motivators are having a weekly fitness log where you record what you did, or having a calendar where you check off your goals. These work great for list people. Some people like to put gold stars on their calendars when they completed their goals. Others like to reward themselves with small celebratory non-food gifts periodically, such as a massage, special bath, manicure, inexpensive accessory or something else meaningful. And many people find all they need is a fixed-date goal when they need to be physically fit and healthy enough to participate in an event.

The key to motivation is to find ways to celebrate your successes, build your confidence, focus on what you want to be able to do, and how good you feel. You may find that your day-to-day and accountability motivators work for only so long, and that you need a new type of motivator. If that happens, consider it an opportunity to experiment with different types of motivators.

You CAN stay motivated. By addressing all five types of motivators as specific steps, you have much greater success of sticking with your new healthier behaviors and loving how you feel.

Just How Stressed Are You – Do You Know?

If you are like most people, you don’t think you are dealing with all that much stress, but think again. Nearly all of us are under a tremendous amount of stress, but we take it in stride because we are so used to the daily pressures, rapid pace, and packed schedules that make up our lives.

How you mentally and emotionally respond to stress directly affects your actual level of stress. Those that let things roll off their backs, don’t try to be all things to all people, and know that you win some and you lose some have less stress than those that aim for perfection, take things personally or have to win at all costs. Consider how you perceive and then respond to stressful events in your life, such as when your day isn’t going the way you planned it, things aren’t going your way, or you are running late for an appointment.

What takes the greatest toll on our health, attitudes and emotions is chronic stress – as opposed to acute stress that only occurs in emergency situations. The day in and day out chronic stress that eats away at us leads to chronic pain, emotional eating, fatigue, insomnia, ulcers, weight gain and a host of other physical symptoms. Worse, it leads to feeling helpless, overwhelmed, agitated, out of control and moody. You just aren’t the person you want to be, which potentially leads to depression, anger and overreaction.

Stress is a red flag that you aren’t taking care of yourself. So the important thing is to recognize the extent to which you are under stress. On a scale of 0-10, with 0 being no stress, the average person will say they are at a 3, but in fact many of them are really at a 6, 7 or 8. Chronic stress isn’t just caused by the obvious medical conditions, loss of a loved one, change of job, or financial worries. It is also caused by unhealthy lifestyle choices and psychological factors, such as repressed feelings, conflicting priorities, and the way we choose to interpret our situations. Where do you think you really are on the scale? Are you taking good enough care of yourself?

You can start by evaluating your daily routine and lifestyle choices that can create or minimize your stress levels. In the morning are you racing out the door, skipping breakfast, getting caught up in emails, or dealing with anxiety about your upcoming day? Or do you wake up refreshed with enough time to enjoy a balanced breakfast and take some time to relax, exercise and prepare for the day? The way you start your day will impact your level of stress.

During the day, consider if you are taking on too much, getting enough time to eat, easily irritated or feeling out of control. These factors will also add to stress. Is there a way to get grounded, be more relaxed about delays or changes in your schedule, say no to things you really can’t take on or aren’t your responsibility, and make sure your needs are getting met?

In the evening, are you overeating or bingeing, frustrated or upset with what happened during the day, having a few drinks and going to bed late? These, too, add to your stress level. Is there a way to make some time for exercise, visiting with friends, enjoying time with your family, eating a balanced meal and taking some time for yourself?

If you don’t see anyway to make changes in your daily routine that will minimize your stress, then start with a few simple things that will help your body cope with stress better. Stress depletes our bodies of key vitamins, so add a multivitamin each day. Eat breakfast and try to eat whenever you get hungry, so the lack of food isn’t a cause of stress. Choose to relax and take time for yourself if you are delayed in traffic, in a long line or at an appointment. You can daydream, enjoy the scenery, read, listen to music or meditate when you find yourself waiting and feeling irritated. You have choices, even when it doesn’t seem that way.

This month look at what is causing you stress and consider ways to reduce it. Then notice how good that feels.

6 Signs You Are Heading For an Eating Disorder

Do you binge, but don’t purge? Do you overeat at night on a regular basis? Do you eat when you are stressed or to cope? Do you eat in secret? Do you feel like a sugar or carbs addict? Do you eat lots of junk food?

Are you good during the day, but bad with food at night? Do you overeat forbidden foods before or after a diet? Have you been on multiple diets, yet still can’t seem to make healthy food choices or stay in control around certain foods? Or do you have restrictive eating and cheat days?

If you said yes to any of these, you have an eating problem. That does not mean you have an eating disorder, but you may be heading for one if you don’t change the way you eat and your relationship with food. Those with eating disorders are diagnosed with bulimia, anorexia or binge eating disorder, which are severe enough to put one’s health in danger.

Julia never worried about having an eating problem. She’d done about ten diets by the time she was 30, and she knew she could always diet to get into her favorite little dress when she needed to. But as her work got more stressful and her boyfriend began needling her about losing weight, she started skipping meals during the day and bingeing at night, often alone. She couldn’t seem to control what it said on the scale, and this scared her. She didn’t want to lose her boyfriend, so she starting purging after dinner and weighing herself constantly to ensure she was losing enough weight. Soon her routine became the norm, until she landed in the hospital weighing under a hundred pounds. She was stunned to realize she had taken things so far. She never intended to become bulimic.

It is likely that more than half of all adults in the US have an eating problem, but it goes undetected and unreported. No one talks about overeating, night eating, stress eating, emotional eating, sweets or junk food eating as a serious problem, but those who have these food patterns know it isn’t healthy and often carry feelings of shame about the way they eat. Many are also at risk, like Julia, of shifting into eating disorder behaviors.

Sadly, dieting contributes to the problem, yet dieting is the primary solution people are given to resolve eating issues by well-meaning physicians, nurses, coaches and nutritionists. In research conducted nearly twenty years ago, it was determined that 35% of those who dieted became pathological dieters, and a fourth of these people would progress into eating disorders. Very likely those percentages are much higher today, which explains why specialized eating disorder treatment centers are seeing such an increase in patients.

So what are the signs you may be heading for an eating disorder?

1) You are continually obsessed with counting calories, your weight, or what type of food you are (or are not) eating.

2) You get on the scale multiple times a day to check your weight.

3) You believe you are never perfect or thin enough, and you must control yourself with more restrictions and diligence to reach that state of perfection.

4) You exercise excessively to compensate for eating or to punish yourself for eating too much.

5) You hate your body, no matter how thin you get.

6) You are ashamed of the way you eat and often eat in hiding.

You don’t have to progress into an eating disorder to get help. More dieticians, coaches like myself, and a growing number of psychologists are now skilled in treating eating problems, particularly emotional eating, binge eating and body image issues. It is far easier to resolve these issues before they become life-threatening, but you have to be willing to reach out for our help.

The good news is, eating problems are fairly easy to resolve. So don’t wait to get help if you think you have a problem, no matter how small you think it might be. You can eat normally, and you can be free of the shame you carry about your body and yourself. I know, because I used to carry that shame and struggled with eating issues for most of my life. I wish I had gotten help sooner. So does Julia.

The 5 Steps to Stop Stress Eating

Katharyn knew she was eating because of stress, but she wasn’t able to stop herself from going through her cabinets and eating one thing after another until she was sick to her stomach. She is not alone. Most adults are overeating at night, and the primary reason is stress. Are you one of them?

Stress is now such a big part of everyone’s life, and the more we put up with, the less we notice how stressed we are. As a result, you might not even realize that what is driving you to overeat, crave sweets and carbohydrates, or turn to food when you aren’t even hungry is chronic stress. You may be under yet another tight deadline, feeling overwhelmed, dealing with negative people, making do with less, anxious or concerned about things outside your control, or trying to do too much each day. And that is for starters. Extreme levels of stress are no longer determined by whether there are major upheavals in your life, but by the cumulating daily stressors that add up without being defused.

Once Katharyn was able to review what was happening earlier in the day from a neutral perspective, she could see very clearly the causes of her stress and that she felt deserving of a reward when she got home. That need to be rewarded for putting up with the stress is often how the overeating starts. It is easy to justify pacifying yourself with food when you have been put upon or had to tolerate an unpleasant situation. And once the eating starts, the food becomes a way to avoid thinking about what happened and to further repress the emotions of the day. Very often stress eating becomes emotional eating, where food becomes the coping mechanism and a way to avoid dealing with how the stress makes you feel or your unmet needs.

There are 5 simple steps to stop stress eating, which Katharyn used to stop bingeing when she got home after a long and often challenging day.

1. Become Aware of When You Do Stress Eating
One of the things Katharyn realized is she wasn’t fully aware of what or how much she was eating on the nights she snacked until she couldn’t eat any more. She couldn’t even remember what she had eaten, if she had enjoyed any of it, or when she started to feel full. It was a blur and a way to zone out and forget her problems.

If you aren’t aware of what you are doing at the time you are doing it, you have no ability to stop or make a different choice. Instead you are on autopilot and out of control. So the first step is to actually notice you are eating unhealthy foods, too much food, and getting full. Once you can really see this, you can also start to look at what happened during the day, which is driving you to eat this way. And you can start to notice how you feel physically after a night of eating poorly.

2. Don’t Judge Yourself
The point of gaining more awareness is not to harshly judge yourself. When you feel judged, you will actually eat more to push down those feelings. There are good reasons for why you are stress eating, and the only way to really identify and understand those reasons is to be objective and have some compassion for yourself. By standing back and being a neutral observer, you are more willing to get curious and start to see what triggers you to eat.

3. Observe Your Eating Patterns
With that curiosity, you can begin to see your patterns. You will begin to notice when you eat because you feel stressed, and if you pick different types of foods or beverages for different types of stressful events. Maybe you turn to soda at work when you are irritated or frustrated, but you turn to sugary foods when you feel let down or unable to do as you planned. Maybe you automatically want a drink after work to deal with your anger or frustration, or maybe you get home and binge out of habit and exhaustion.

4. Get Specific about What Triggers Your Choices
The more you observe without judgment, the more you can see exactly what is triggering you to turn to food or a beverage. It may not always be because of stress. There are 8 possible reasons for being out of control with food and drinking, and stress can be a factor but not always the full cause. For example, one common reason for overeating or making unhealthy choices is being mindless, and stress can keep your mind so busy that you don’t pay any attention to what you are eating or drinking until you have overdone it. Another reason is having unconscious beliefs, like you deserve a reward for working hard or having to put up with things. When you feel stressed, you may also be eating or drinking something unhealthy to reward yourself. A third common reason is distracting yourself from how you feel by eating or drinking something, which is classic emotional eating.

When you stop to really see what you are thinking or feeling, you can start to see what is actually triggering your food or drink choices, and you can also begin to notice if those choices leave you feeling all that great after you have had them. Most likely, you feel worse not better. You also probably haven’t solved the real issues that are making you feel stressed.

5. Create Strategies to Deal with the Stress Differently
Now that you are more aware of all the different things that are driving your choices, you can start to think of strategies to reduce the stress and get your needs met without using food or beverages as the crutch.

Katharyn realized that she needed to take breaks during the day, so she could get some down time and make sure she got balanced snacks and meals to boost her energy levels. She also noticed that if she remained calm when things were hectic, instead of snapping at people when they snapped at her, that everything seemed easier to manage. And she could see that a better reward when she got home was a cup of tea and playtime with her dogs, followed by a nice dinner and the promise of some time to read. When she did these things, she reduced the stress at work and at home, and she got more sleep and felt better able to handle whatever she had to deal with in her day. As a result, she no longer binged when she got home.

New Years Mindset for Resolution Results

If you are like most people, regular exercise and healthy eating is more of a chore than a welcome part of your day. It feels like work, and most likely you find reasons not to follow through on your intention to exercise or prepare a healthy meal, or you find yourself doing yo-yo dieting or yo-yo exercising.

Instead of becoming frustrated, feeling guilty or giving up on fitness when you fail to stay on track, you can change your mindset about what it really takes to have a healthy lifestyle. You can break the rules without any guilt and create a better way to get and stay healthy and fit that keeps you motivated. With a change in perspective, you’ll develop a positive attitude and discover it is actually quite easy to make healthier choices and stick with your fitness routines. Here’s how to do that.

3 steps to Change Your Mindset

The first step is to become conscious when you make choices that don’t honor your body or yourself. For example, be aware when you overeat or eat food that doesn’t feel good to you physically. Notice when you choose not to exercise or exercise to the point of overdoing it. A great way to get started with this is to observe for one week all the times you start to feel full. This is eye-opening for most people.

When you do this, do not judge yourself, just notice with interest that it is happening and become curious about why that might be. If you judge yourself, you will see things as good or bad, all or nothing, black or white, and you won’t be able to see what is really driving your behavior.

The second step is to consider what is driving your choices and what you can learn from them. Assume you have a good reason worth understanding. Then you can be open to what the issue is, what good reason you have for doing what you did, and what strategies you can put into place that will help you reach your goals.

Most of the time, we sabotage our good intentions because we think we have limited or very rigidly defined options. This comes from dieting and fitness programs that specify what is and is not allowed and expect full compliance. Few people can do these well or stick with them, and the good news is there are many ways to get fit and healthy that are more realistic and enjoyable.

If you find you didn’t go to the gym, take a moment to consider why that is. Perhaps you don’t like going to the gym. If so, what else would you enjoy that gets your heart rate up and moving? What sounds like fun, would be motivating to be a part of, or you’ve done in the past and enjoyed? Perhaps you weren’t prepared to go to your class. What would help you be more prepared? Maybe you need a partner. How can you find one?

If you overate, why might that be? Maybe you didn’t get enough to eat earlier and you were so ravenous that you overate. If that happens frequently, how can you get a snack between meals or eat enough during the day. Perhaps you felt out of control because it was a food you think you shouldn’t have, creating a feeling of deprivation. If so, allow yourself to have that food in moderation, so it doesn’t have power over you. Maybe you kept eating, hoping to be satisfied or feel better, only to feel worse. In that case, find a way to eat what you enjoy in a healthier way so you are satisfied. You will eat much less naturally.

The 3rd step is to choose foods or fitness activities that feel good to you physically. And start off easy so you can have success from week to week. If you set a goal you know you can reach because it is realistic, and then you reach it, you will be encouraged and self-motivated to do even more. One small step leads to more steps, and you won’t be fighting it but pushing yourself because it will feel so good. The goal isn’t perfection; it is to increase how good you feel physically and about yourself.

For healthy eating: Find ways to eat what you enjoy in a healthier way, and do this in stages. You don’t have to change everything in a day. You can start with breakfast or start with dinner, and begin using healthier ingredients when preparing foods you already enjoy. For example, make pizza with whole grain crust, low sodium tomato sauce, lower-saturated fat cheese, turkey sausage, and more vegetables. Choose healthier things that make the pizza taste yummy to you.

For regular exercise: Choose activities that get you active and be open to all the possible ways you can do that, from dancing to power yoga, Wii Sport to tennis, or kick boxing to aqua aerobics. There is so much to choose from when you open your mind to more than what you find in a gym.

When you change your mindset from Being Good and trying to measure up to doing what Feels Good to you and your body, you can finally succeed at having a fit and healthy lifestyle you can live with on your own terms. And you’ll be amazed to discover you will naturally choose healthier options because they feel better, and you’ll become motivated to do more than you ever thought possible when you set yourself up for success week to week.

3 Steps to Avoid Holiday Weight Gain

This is the time of year when every where you turn there are sweets, parties and holiday networking events. It is hard to stay in control and avoid indulging, particularly when you are stressed or trying to fit so much into your schedule you can hardly find time for a decent meal. Yet you probably don’t want to find yourself in January unable to zip up your pants and wishing you had found a way to control yourself.

The good news is being in control is much easier than you may have thought. Here are 3 steps to avoid weight gain during the holidays so you don’t find yourself a size larger in the new year.

1. Notice What Your Body is Telling You
You can’t change your behavior if you aren’t really paying attention to what you are doing at the time you are doing it, and few people are conscious when they put food in their mouths. Eating is something we do without being aware of whether we are even hungry, if something other than physical hunger is driving us, or even when we have already gotten full and are beginning to feel sick.

Most likely you are eating without even knowing why you are doing it, and the only way to be in control is to start noticing the difference between physical and non-physical hunger. It starts by noticing every single you time you start to get full, and to notice with interest – not judgment. Once you start doing that, you may find you don’t like the way it feels. You can also notice each time to reach for food if you are actually hungry and in need of that food. You may also find in many cases that you aren’t eating for physical hunger. So what are you eating for?

2. Get Curious About Why You Are Really Eating That Food
If you aren’t eating because you need the food, something else is driving you to eat. That doesn’t make you wrong or bad. It just means that your behavior is being driven subconsciously, which makes being in control very difficult when you aren’t aware of what is driving your actions.

The most common drivers during the holidays are Mindless Excess, Ravenous Response, Restricted Rebellion, Emotional Repression and Subconscious Beliefs. These are five of the eight common reasons people overeat that I address in my book Inspired to Feel Good.

3. Choose to Eat What Feels Best
The most important thing you can do for yourself during the holidays is to avoid dieting, which is a trigger for rebellious overeating when you inevitably blow it.

Instead, eat because you are hungry and then choose foods that leave you feeling good physically without feeling deprived emotionally. If you pay attention to how your body feels, you will know when you need food, when you’ve had too much and when food doesn’t really agree with you. You may even discover foods you thought you enjoyed don’t actually taste all that good.

Give yourself permission to have foods you love without getting full, and ideally pair the sweets and “>holiday treats with a balanced meal or snack. That way you will avoid getting sugar rushes and feeling sick. You will also keep your blood sugars and metabolism better balanced, and you will be able to feel the difference. Focus on eating what leaves you feeling good physically and emotionally, and you will be surprised to see you may naturally gravitate to healthier choices and combinations.

Have a great holiday feeling free to enjoy yourself without the guilt or the weight gain!

A Guilt-Free Way to Eat Halloween Candy

Halloween marks the beginning of holiday eating for many, and once the candy indulgence begins it can be difficult to regain a sense of control around food throughout the holiday season. It helps to have some strategies in place at Halloween, so you can enjoy the candy without succumbing to binging on it or letting it lead to excessive eating during the holidays coming up.

Candy is a comfort food for many of us, and when lying around in bowls and bags, it becomes a temptress greater than most people can resist. Do you find yourself unable to stop when it comes to Halloween candy?

Instead of gearing up for a binge fest and worrying about how you are going to handle having all that candy around the house, consider what is driving you to overeat and crave it and then put some strategies in place, like some of the ones I suggest below, to help yourself eat much less of it.

Some of the most common reasons people can’t seem to stop at a few pieces of Halloween candy start with feelings of deprivation. Candy for most people is considered junk food or a food they should not have, and for them candy is on the forbidden food list. When they eat it, they believe they are being bad and falling off their diet, so they have to finish it and get it out of the house to be in control. Then they strive to stay away from it until the holidays get underway and they find themselves right back in the same place, struggling to avoid the next round of bingeing on sweets and striving (but failing) to be in control. It is a never ending cycle that continues right through Valentine’s Day. Does this happen to you?

What does this have to do with deprivation? Everything. When you believe that you shouldn’t have something, you want it all the more. And the more you try to control the urges and deprive yourself, the more you obsess and overdo it when given the chance. This is human nature, and it is easy to see in children. We tend to forget that as adults we aren’t any different. Like kids we rebel against harsh rules and restrictions that are depriving.

We want our candy – or what it represents, but we are determined to apply willpower to resist it. This creates an internal battle between our Enforcer voice and our Rebel voice. Very often the Rebel wins out. But because of the loud Enforcer in the background, harshly criticizing you for what you are doing, you begin to feel guilt and shame, which triggers emotional eating and an all out binge. Next thing you know you’ve eaten more pieces than you want to admit and you feel uncomfortably sick.

What if you created an agreement with your Enforcer and Rebel voices by allowing yourself a bit of candy every once in awhile, agreeing that it isn’t forbidden and that if you really want it you can have it in moderation. Now you have calmed down the Rebel voice that will have a tantrum by overeating if it doesn’t get its way. The trickier voice to negotiate with is the Enforcer. This is because the Enforcer is the one that enforces your beliefs.

When your beliefs are black and white and don’t allow for some grey, then the Enforcer will trigger the Rebel. If you allow for moderation and satisfaction along with some guidelines for restraint, then the Rebel and Enforcer will both quiet down. If you also allow for throwing out the candy when the family has enjoyed it and had enough, everyone wins.

To put this in practice, try the following guidelines (or strategies) to help both the Enforcer and Rebel trust that their needs (meaning your needs) will be met. The first guideline is to eat candy along with a meal so that you aren’t eating it alone and driving up your blood sugar levels, which in turn leads to cravings. The second guideline is to pay attention to when you are satisfied or the first signs of feeling a bit full and stop eating. If you know you want some candy with dinner then make room for it instead of eating it when you are full.

Third, pick just 2-3 pieces of candy that you know are your favorites and savor them, so that you achieve satisfaction. And fourth, tell yourself that you can have more at your next lunch or dinner, so you know that you won’t be deprived and can still enjoy this once-a-year candy fest. After a few days, you will all have enjoyed having a bit of candy and you’ll be left with candy that isn’t your most favorite or you will be tired of it. Now throw what is left out. You won’t miss it, because you’ve let yourself enjoy it. And if that Rebel acts up, tell it that there is always more at the grocery store if it really wants to have it again before next Halloween.

Or you may have other ideas of what kind of strategy will work best for you. One that a few of my clients are choosing to do this year is to buy candy to put out that they don’t like, so going into the evening they aren’t finding themselves dipping into the candy bowl and setting themselves up to continue bingeing when more candy comes into the house.

This week consider what strategies you can put in place so you can enjoy yourself this Halloween without anxiety or guilt.

Compassion – A Key Secret to Weight Loss Success

Maria Menounos is one of many celebrities with a weight loss success story, and I happen to see yet another story about how she has learned the secret to staying slim and taking care of herself. So I am re-posting an article I wrote a number of years ago when she first put out her book about it.

Her story is intriguing – not by all that she did to lose weight, which was creating a healthy lifestyle, but by the way she changed how she saw and treated herself.

I first came across her story on the Huffington Post, called Maria Menounos’ Secret Weight Loss Trick. A great title but not representational of what she did for herself. She is like a lot of young people who have been athletic growing up and then stopped being so active when they started working as teenagers, while preparing for college and trying to excel and please everyone around them. In her case, working nearly 20 hours a day 7 days a week, fueled by junk food and pastries.

As she indulged in her new diet, she knew she was having foods she shouldn’t have and felt guilty. As she began to get heavier and criticized for her weight gain, she turned to more food. When others were indulging, she would indulge with them. And the worse she felt about herself and her choices, the more she ate the forbidden foods she knew she shouldn’t have. Sound familiar?

She refers to her struggle with food as emotional eating, after she finally realized that she turned to food to avoid her feelings, how she felt about her body and her need to please others at her own expense. As she began to find ways to care about herself, she began to love herself. And the more she loved herself, the more she took care of herself. And that is just how it works.

The less you like yourself or the more ashamed you feel about your body or your choices, the less you feel deserving of taking care of yourself. On the flip side, the more you care about yourself, the more self-esteem you gain, and the more you want to do things to take even better care of your body. This is only possible when you stop the judgment of your choices and have empathy and compassion for yourself.

Judgment leads to self-criticism, self-loathing and self-destruction. And that becomes a spiral that spins out of control, pulling you deeper into a place of denial and excessive eating. When you judge yourself, you can only see your failure, your inability to be perfect and your shame. You can’t see anything else, and you remain stuck in the belief that you are unlovable, unworthy and undeserving – even if you don’t know you belief this. In that place, food is comforting and a means to minimizing the pain and loathing. It also proves that you are as bad as you believe you are, and it feeds on itself.

Maria talks about how being a people pleaser and working insane hours led to malnutrition, a forty-pound weight gain, and poor health. She struggled to care enough about herself to do anything about it. Fortunately a loving, compassionate friend helped her to start making positive food and life choices. And the more she began to be good to herself and feel better, the more she appreciated herself and her struggle. And the more compassion and love she had for herself, the more she began to take better care of her body, make healthier choices and remove herself from negative relationships. The better you feel emotionally, the less you turn to food for emotional comfort. And that is what helped Maria break free of her struggle with food.

Maria learned through her journey that the key to being in control with food is to be in touch with your own physical and emotional needs without judgment. And that is indeed the key to success. It is the first step to having compassion for yourself without apology, listening to what your body needs and wants, and honoring yourself. In the process, you begin to shift into a healthy lifestyle and from that a healthy and sustainable weight loss follows. You also shift your emotions about your weight and your body, which reduces your stress and the hormonal production of fat that occurs when stress is present. It isn’t really a trick, yet it is the secret.

8 Strategies for Regular Exercising

Exercise. For most people, that word conjures up unpleasant thoughts and feelings because of past experiences when they struggled with exercise or got hurt, or what they believe it takes to meet the minimum requirement of exercise to lose weight that doesn’t seem realistic for their current lifestyle. For others, it reminds them of a time when they loved being active and having the benefits associated with being fit and healthy. What does the word exercise bring up for you?

It is easy to assume that when you don’t exercise regularly, you are somehow lazy, bad, undisciplined or a couch potato. These are judgments that don’t reflect the real reasons for not exercising. The real reasons are likely tied to one of eight different obstacles, that once understood can be addressed with strategies.

Low Motivation
A common obstacle to exercising is not feeling motivated enough to do it. You won’t be motivated day-in and day-out to exercise if you haven’t identified what it is you want to be able to do or feel as a result of regular aerobic and strengthening activities. It often isn’t enough to want to lose weight or avoid a disease. It takes wanting something that really matters to you enough to exercise, even if you aren’t in the mood, such as being able to keep up with your kids, having the stamina to follow your dreams, participating in a team charity walk, wanting to feel self-confident in your relationship or wanting to feel good about yourself.  Sometimes it is simply wanting to avoid the regret of not doing it.  It also helps to choose activities you find so energizing and fun that you can’t wait to go.

Low Priority Planning
Not having enough time is really a result of not putting exercise higher in your priorities. Anyone can find time to exercise if it matters enough to them, and if they can find the motivation to stick with it. A way to make this easier, is to find an exercise or a group class you love so much, you will find ways to fit it into your schedule. Another is to look at your calendar for the week and see where you can fit in time for exercise and schedule it. This will also help you set goals based on what is realistic, and if you can find someone to be accountable to, you will be more motivated to reach those goals.

Too Much, Too Soon
In the excitement of starting a program, when you feel highly motivated to get started, it is easy to overdo it and find yourself giving up because you can’t sustain the pace or because you’ve gotten injured. Try starting off with smaller goals and less intensity, so that you don’t feel so overwhelmed and can experience your ability to succeed in reaching your goals. With each weekly success, you can stretch your time, distance and effort a bit more and continue to have successes. In time, you will be doing more than you once thought possible, and you may surprise yourself by discovering you have a passion for being fit and participating in fitness events. It happens to many people, including me.

Compliance Perfectionism
Feeling you have to measure up to someone else’s expectations or attain perfection in reaching your goals is the fastest way to failing and giving up. No one is perfect, and no one knows better than you as to what you can do each week, what is motivating or how your body is feeling. Instead of trying to comply to unrealistic expectations or someone else’s rules and goals, focus on what you want for yourself, what your body is telling you, and what works to keep you moving and on track.

Inflexible Beliefs
Another way people sabotage exercise is with the belief that doing anything less than x days a week or x number of minutes isn’t worth doing. For example, you may believe that if you can’t do 4 days of exercise a week there isn’t much point, or if you can’t work out for at least 30 or 45 minutes, that you won’t get enough benefit to make it worth your while. Any exercise counts, even if it’s for 15 minutes, and the more active you are, no matter what it is, it all adds up. You may have other beliefs about what you need to be wearing, what your significant other will or won’t do to support you, what constitutes as exercise, or countless other requirements that are keeping you from being active and fit. Stop and identify what your “excuses” are and see if you can change your beliefs so you can achieve success.

Emotional Rebellion
Most people think emotions are just tied to food, but they also impact exercising. Think about it; you do have feelings about exercising, and if you’ve had bad experiences or anxiety about exercise than this can impact your behavior. If are resistant or ambivalent towards exercise, become curious (without any judgment) about how you feel about exercise and why that is. Most likely, you will find there are good reasons for your feelings, and once you acknowledge and validate them, you can start to look into ways of exercising that can address these feelings. For example, maybe you were called a klutz in grade school and have an aversion to gym-based exercise. Maybe you were forced to exercise and hated it. Maybe you had a bad experience with a trainer or fitness program. Are there other ways of being active that you feel confident about, or can you find a class that interests you that offers a safe environment for becoming proficient?

Derailment Resistance
There is nothing worse than finding yourself derailed from your fitness routine and struggling to get restarted after an illness, injury, vacation or period of just not wanting to do it. Once you get derailed, it can seem too hard to get re-motivated again to exercise, and often this short period of non-exercise can turn into months or years of inactivity. An easy way to get restarted is by taking it slow and setting very low goals the first week or so. Let yourself gently re-engage into exercising by doing what feels easier and doing it at a slower pace. Then you’ll find your motivation as you get back into a groove, and you can increase your goals and effort within a couple of weeks. You’ll probably be surprised how quickly you bounce right back to where you left off.

Extreme Associations
If you’ve participated in extreme fitness programs and boot camps that you didn’t enjoy or that left you with an injury or bad taste in your mouth, you may be dealing with conflicting beliefs and emotions around exercise. On the one hand, you may believe that anything less than extreme fitness isn’t worth doing because of the quick results, and on the other hand you may cringe at the thought of signing up for another program. While these programs energize some people, most don’t do well with them. It is better to choose exercise options that you find motivating, enjoyable enough to sustain, and fit your personality. The majority do best starting off with baby steps and doing just one small thing at first, which easily leads to doing more because it feels good, it boosts your confidence, and it motivates you to stretch yourself further.

To create a regular exercise routine in your life, pay attention to what feels best to you, what motivates you, and what is really getting in the way of being consistent. We are all different, and our reasons for not exercising are all valid. Respect that you have a good reason and try to understand what you really need to do to get moving and to develop a consistent exercise lifestyle.

What You Probably Don’t Know About Emotional Eating

When I first met MaryLou, she said her biggest issue was emotional eating. She ate frequently when she wasn’t hungry and felt compelled to eat junk foods when things didn’t go well. That certainly suggests emotional eating, but it could also be the result of other eating issues or subconscious triggers.

Emotional eating is often used as a catchall for any eating that isn’t based on a physical need, such as overeating, eating when you aren’t hungry or eating lots of unhealthy foods. Yet there can be many reasons for these things, and until you have a clear understanding of the real issue you can’t solve it.

The most common reasons that tend to fall under the emotional eating category are

  • emotional repression,
  • emotional deprivation (or restricted rebellion),
  • perceived pressure and
  • unconscious beliefs.

Unconscious Beliefs
MaryLou was taught at an early age that junk food was bad and that she could only have it for special occasions, like when she had a good report card or on her birthday. On those days, she could have anything she wanted and as much as she wanted. She remembers those events vividly, because she gotto indulge in lots of chips, candy, cake and ice cream, and then she often got sick. But it was always worth it to her. Unconsciously, she believed that going on a binge as a reward for doing something well or on special holidays was her right and that feeling terrible afterwards was to be expected. Of course, as an adult, she got to decide what was a special occasion or worthy of a reward, and instead of a few times a year she overindulged a few times a week.

This is a form of eating driven more by a belief than an emotion, although it can trigger emotions as I will describe with restricted rebellion. Other unconscious beliefs that drive food behaviors include: eating everything on your plate, not wasting food, getting your money’s worth, leftovers are bad, healthy food is too expensive, healthy food doesn’t taste good, and many more. You can probably add a few of your own to this list.

Restricted Rebellion
MaryLou’s belief about junk food created a dynamic that led to another type of eating, where she felt emotionally deprived on the days she wasn’t being rewarded or celebrating. As she enforced the rule that she couldn’t have the food she craved except under certain conditions, another part of her rebelled against this rule. That part of her wanted the cookies, chips and chocolate all the time, because it wasn’t sure when the next reward was going to be and felt deprived and restricted by her strict belief. So when she finally did give herself permission to have these foods, she went on a greater binge to make up for feeling deprived between binges.

This rebellion against being restricted of food or specific foods is one of the most common forms of emotional eating. Whether you feel should be restricted by the beliefs you carry, were recently restricted by a diet, was restricted as a child or anticipate being restricted by an upcoming diet; you have a high likelihood of having an emotional reaction and overeating that food or foods to make up for not getting your needs met – whether you really want or like the food or not. You won’t be able to help yourself.

Emotional Repression
MaryLou had thought her biggest issue was eating when things didn’t go well, so discovering that she was out of control with food when things went well as a reward had been a huge eye-opener for her. Yet her reward eating had a common relationship to the times she ate to cope with challenging or upsetting situations. In both cases she had a lot of emotions, but she wasn’t acknowledging them. Instead of feeling deserving and celebratory when things went well or feeling angry and frustrated when they didn’t, she turned to food and pushed those feelings down into her body unexpressed. This is classic emotional eating. And then because overeating and eating junk food made her feel badly about herself, she then ate more in an attempt to avoid feeling ashamed for what she was doing. Again, this is typical with emotional eating.

When you repress either positive or negative emotions by turning to food to feel good, you lose the ability to really feel and express your feelings or to get your needs met that are associated with those feelings. In MaryLou’s case, she wanted to feel rewarded for the things she was proud of, and that is a valid feeling and need. But overeating junk food didn’t fill that need. Instead it made her feel worse and unfulfilled. She also had valid emotions when things didn’t go well, but the more she repressed them the bigger those emotions became so she was easily triggered when the littlest of things went wrong. She also hadn’t resolved the situations that upset her, so she felt more and more out of control and more often turning to food.

Perceived Pressure
To MaryLou’s surprise, as she got to observe her eating patterns working with me, was how often she ate to please other people. She had no idea that was happening. There were many times during the week when she met people for coffee, lunch, dinner or went to networking events. Often she ate when she wasn’t hungry or had already become full, because she felt she needed to. If the person she was with wanted to share a pastry or dessert, she felt she had to say yes. If others were still eating, and she was done, she felt she had to eat more so they wouldn’t be uncomfortable that she was not eating. If she was offered an appetizer, she felt she had to have one so the waiter felt appreciated. If she didn’t eat everything on her plate, she worried the chef might think she didn’t like the food. Or if she wanted to order a light salad and others asked whether she wasn’t going to get more, she felt she should get something more substantial. In the end, she almost always overate and ate something she didn’t want.

Yet the people around her probably didn’t even really care what she did or didn’t eat. She was creating her own story about what these people were thinking and then tried to meet what she perceived were everyone’s needs but her own.

Belief- & Emotion-Driven Eating
As you can see, emotional eating is a mix of beliefs and emotions that subconsciously drive eating patterns, and everyone has their own unique set of beliefs, emotions and needs. Because everyone is different, I have only touched the surface as to the many ways these can appear for someone.

The trick is to be able to see what is really driving your own eating choices and behaviors without judgment, and then to change the specific beliefs, feel the specific feelings and get your real needs met. If you simply call everything emotional eating, it will be much harder to detect what is really driving you and how to finally address the exact beliefs, feelings and needs.

When Fitness Goals Get in the Way of Success

It seems like common sense to set goals for your weekly fitness intentions, so you can schedule your time accordingly, and have a way to be accountable and stay motivated.  And for the vast majority (and about 75% of my clients), this is what works best to get started exercising and stay on track week after week.  But it doesn’t work for everyone, and for those people where it doesn’t they need to experiment with what does work to retain their commitment and continue to make progress.

The main reasons goals don’t work for these people has more to do with their subconscious rebellion of rigid rules (or paperwork), past experiences where they failed to meet goals, a fear of imperfection, or a need to have greater freedom to do what feels best.  It may also be something else.  It isn’t often obvious what the issue is and there may be more than one reason, yet it is worth trying to figure out what is driving the resistance to goals, since it is likely also affecting the ability to successfully stick with a fitness routine.

For example, if the issue is a fear of imperfection, which is virtually impossible to attain, than anything can and will derail the pursuit of regular exercise and activity.  This becomes an opportunity to change the belief that perfection is required and instead create a new belief that good is good enough.  When you’ve got a history of past failures, remember that the past is not a reflection of the future.  In these cases, setting very small and highly achievable goals can be helpful to break that belief and create a history of successes.  Those dealing with rebellion of rules need a way to have greater freedom to define their own success, supported by a sense of structure, such as having a way to see or report on what they did without being required to decide what that is ahead of time.

Here’s a way to succeed when goals get in the way:

1)       Decide you will do some type of aerobic activity in the upcoming week and consider what that
might be and when you might do it, so you can picture it and see yourself succeeding.

2)       Plan on telling someone at the end of the week about what it is you accomplished, so you have
some accountability.

3)       Be active without overdoing it, and do something you find enjoyable.

4)       Notice how it felt physically to be active.  Did the exercise, no matter how little it was, leave you
feeling better?

5)       Notice how it feels emotionally to share your success. Did sharing your success feel good?

6)       Notice if you also want to track what you did on a calendar or in a journal, so you can see your
accomplishment.  One of my clients likes to use stars to see her successes.

7)       Now ask yourself if you are motivated to be active in the upcoming week without setting goals.
If so, see if you don’t want to do a bit (up to 5-10%) more since it felt so good last week.

8)       Continue each week setting loose goals until you get to the point you find you want to set more
specific goals or you are finding you are easily exercising more and more regularly without them.

If you either aren’t motivated to be active each week or are not successful in past weeks in doing as you hoped, than this approach without goals probably doesn’t work for you.   At this point, it is worth going back to setting goals and seeing what type of reaction you are having either to the goal process or the exercising so you can address what is driving that response.

There is no rule that you have to set goals or that the goals you set have to always be the same or increase each week.  There are times when decreasing them because of a change in circumstances is appropriate.  What is more important is finding a structure that motivates you to be and stay active week-to-week and month-to-month, so you can achieve consistent exercise in your life and push yourself to increase your fitness levels and feel your very best.

How Being Good on Your Diet Hurts Your Long-Term Success

I learned something that really surprised me when I discovered what it really took to successfully stick with healthier eating and regular exercise. It is doing what feels good, rather than striving to be good. It has become one of my tried and true secrets to long-term success that I have seen work over and over again with my clients.

The Struggle to Be Good Enough
When you focus on being good on a diet or in doing your prescribed exercise, you are rarely able to be good enough often enough to feel successful. Instead you end up feeling badly about yourself when you fail to eat the right thing or fit in all your exercise, and then you probably question your ability to be successful. This mindset leads to the inevitable conclusion that you can’t do it right and can’t stick with your program. At that point you give up, and it may be months or years before you try a healthier diet, an exercise program or whatever it was you were trying to improve about yourself. How many times has this happened to you?

One of my clients, Clare, used to check in each week by saying, “I wasn’t good this week, I only exercised three times”, “I was really bad last week, I overate at least twice”, “I tried to be good, but I ended up being bad”, “I’m so bad, I don’t know if I can be good”, and “I failed at doing what I know I should, and I don’t think I can do this”.

Seeing Success Differently
And yet, when we talked further, in nearly every case there was a lot she had done that was successful. She had exercised those three times, she had stopped eating before getting full more than ten times, and she was making great progress. She was surprised to hear that she wasn’t doing as badly as she assumed. She discovered that each time she had been “bad”; they were the result of situations she couldn’t easily control without a better game plan. Instead of being bad, she had done well in light of what she was dealing with, and she could create strategies for the future by having the hindsight.

We as a society are conditioned to see what didn’t go well, instead of what did. We see our failings and ignore our successes, as if having a perfect score or grade is all that matters. But when it comes to eating, exercise and self-care, you don’t need a perfect score. Good is good enough. Since you don’t have to be perfect, you can instead focus on all your successes, and that is a great feeling and a powerful motivator to continue making progress.

What Clare and all my clients have learned is that being successful is actually about honoring yourself. It has nothing to do with the judgment of being good or bad. When you can’t exercise as you planned, you end up feeling less energized. When you overeat, you don’t feel as well afterwards. When you drink too much, you lose control of your choices and don’t feel well the next day. When you are out of control around food, you don’t feel good about yourself. The repercussions of not doing something healthy affects how you feel and your chance to take good care of yourself, and that is it. The only one to beat you up is you. You weren’t bad; you missed an opportunity to feel and look better.

Focusing on Feeling Good Rather Than Being Good
When you see it that way, you start to focus on ways to feel good. For example, it feels reallygood to eat healthy food that is satisfying and to move enough that you have more energy and want to do even more activity. It feels great to have more confidence in yourself, to be in control around food, and to see your body get stronger and leaner. And it feels absolutely wonderful to become healthy and fit.

To make this shift, you need to know how you actually feel. Most of my clients have no idea how they feel when they get full, eat unhealthy food or push their bodies too hard, because they have never paid attention. Many of my diabetic clients don’t really know how it feels when their blood sugars get low or high, and even fewer clients really know how they feel emotionally. Once they learn how to check in with how they feel, they have an easier time making healthier choices because it feels so much better than being unhealthy and inactive. And the better they feel, the more of that great feeling they want.

So the secret to long-term success is doing what feels good to you physically, mentally, emotionally and spiritually instead of striving to be good.

Which Type of New Year’s Resolution will Work for You?

Every year just after Christmas and before New Years I would make my list of all the things I was going to improve on or do once January started. I still have some of those crazy lists, and few of the things on them ever got done. It wasn’t for lack of putting in the effort those first few weeks, but the list was too big, the expectations too unrealistic, and the reality of real life too demanding to ever succeed.

I could have been like most people and totally given up on the idea, but I didn’t. What about you? Have you given up on resolutions? Or do you still hold out hope you can make some changes this year?

Thankfully I discovered there are two ways New Year’s “resolutions” can work to inspire you and help you take action, so you can become more of the person you want to be.

  • The first takes advantage of your frustration and desire to fix something in your life, and that angst fuels your resolve (as in resolution) to make a change and takes advantage of a new year, with its clean slate, to get you into action. But the action is open-ended. You don’t have to reach a specific goal. You simply need to get started by taking the first small step and then learn what feels best and is inspiring to you to keep the action going. No long lists, just one step in the right direction.

and

  • The second way focuses on what you intend (as in intention) to have more of in your life or what you want to experience in the new year, but it doesn’t have to happen immediately and it doesn’t come loaded down with fixed goals. With an intention, there is no burning drive or catalyst to take action on January 1st, instead there is a strong desire to experience it at some point during the year in whatever way that happens.

Resolutions and intentions are important distinctions, and they give you flexibility and openness about how you will achieve positive changes in your life. Most importantly, they need to be driven by inspiration, moderation and what truly feels good to you, or you won’t stick with them.

Here’s how these two approaches have worked for me. Thirteen years ago when I was 43 and struggling with my health and my weight, I had a wake up call. I knew if I didn’t make some changes and start taking care of myself, I was going to have even more health problems and might not be able to lose the weight. I was resolved to start using my unused Stairmaster down in my basement beginning on January 1st 2001. I didn’t set a weight loss goal. I didn’t set any specific goals, such as how long I had to use the Stairmaster each day or each week. I just resolved to get on it and not stop until I got back into my wardrobe of size 6 clothes, however long that took.

At the time I was a size 16 and extremely out of shape, with cellulite down to my knees. It took me nearly two years. Because my only objective was to get on the stairs, I allowed myself to start where I was (at a few minutes) and to gradually increase my time, my frequency and then my intensity. I then started to set weekly goals, and if I came close I celebrated. If I missed a day, I moved on and didn’t let that bother me. I discovered that by giving myself permission to simply do what I could and to stretch myself a bit each week or so, that I had continual success and felt inspired to do more and more and more.

That one New Year’s resolution was all about taking my first step on the Stairmaster, and now 13 years later I am celebrating what that one step has done for my life. Had I resolved to use that equipment 4 days a week for 30 minutes right up front, or set a goal of losing 30 pounds by June, I would have seen myself as a failure and given up. But I only had one goal – get started and don’t stop. It worked.

Then on subsequent New Year’s, I would pick one new fitness activity that I would like to pursue at some point during the year. It didn’t have to be on January 1st, it was simply an intention. One year my New Year’s intention was to add in Pilates. In April I ran into a neighbor who was studying for her Pilate’s exam, and soon afterwards she started coming to my house to instruct me in Pilates. She instructed me for nearly four years. Another year I set an intention to learn kickboxing. I wanted to have the right type of trainer for this, and it wasn’t until the following fall that I met the perfect gal to teach me how to kick box. I worked with her for nearly a year, and I still do kickboxing.

A few years ago, I intended to shake up my routine to get my body out of its metabolic plateau, and in August that year I had coffee with a girlfriend who was doing P90X. I hadn’t seriously considered doing such an extreme program. But with her reassurance I could do it, I began the 13 week program on my 53rd birthday and amazed myself that I completed the 90 days. I would never have guessed at the beginning of the year that my idea of shaking up my routine would have included P90X, but I did know I was looking for something new and demanding. I got it.

This past year I was dealing with the menopause belly so many women get going through this biological change, and it has been getting worse over the past few years despite all the exercising I do. I realized I needed to kick up my metabolism more often during the day to amp up my fat burning, so I took some courses on metabolism last winter, and in the spring added 2 minutes of high intensity exertion 3 times a day, and within months the belly fat was gone.

What about you? Is this the year for one simple resolution or an intention that fulfills one of your desires?

How Being Good Leads to Holiday Weight Gain

You hear it all the time; “I am being good this year and not going to have xyz bad foods, so I don’t gain any weight.” This is the time of year when people join Weight Watchers and go on diets, so they can stay in control during the holidays. For some it works, and that holds out hope for everyone else. For the majority it not only does not keep them in control; the guilt, deprivation and old familiar patterns lead to giving up on the idea and then really over indulging since they blew it anyway. By the time New Year’s rolls around, they have put on nearly 10 pounds – twice the average holiday weight gain. Have you ever done this or know people who have? What happens in January when the holidays are over? Does this process get repeated?

For Julianne (not her real name), this is just what happens every year. She promises herself she will be good at Halloween, but isn’t. Then she becomes determined to do better at Thanksgiving and doesn’t. This leads her to take more drastic measures and go on a more rigid diet before Christmas, restricting herself as severely as she can so she won’t gain more weight. Yet for reasons she can’t explain, she still blows her diet and can’t seem to stick with it as she should, and by Christmas Eve she is gorging herself on candy canes and anything sweet she can get her hands on. For the next seven days, she is in full binge mode, knowing that she starts her diet again on January 1st. And then her annual cycles of dieting and bingeing begin again. She is in her late 50s and ashamed that at her age she is still doing this. She wonders why she never learns and can’t get herself to do as she should. She wonders what is wrong with her.

Nothing is wrong with her. She was never taught how to eat normally or how to recognize what really drives her to make the choices she does. She just assumes she is bad, and the harder she tries to be good the more often she feels like she fails. Sound familiar?

So here are the 3 things she has learned in our sessions so far this year as she successfully navigates the holidays and all the food she loves to eat. She let me share this with you if I didn’t use her name, which I fully understand. Her lessons are a bit painful to face, yet they are fairly common.

1. She does not like candy canes. She was so obsessed with eating what she couldn’t have before her next diet began, that she ate food she didn’t even like. She realized she didn’t even taste her food or know what she really enjoyed, because she was driven by a greater need to get what she could while she could. Now she focuses on what really gives her pleasure and satisfaction, and she finds she doesn’t want all that sugar or to overeat. This has been amazing to her.

2. She has been dieting and bingeing every holiday since she can remember, and her mother did the same thing. Her mom still struggles with food and her weight. Dieting doesn’t work. She just believed it did and was the thing to do because her mother did it. She can choose her own beliefs now, and she is learning first hand that eating with consciousness of what feels good to her body is a better way to go through the holidays.

3. She was very hard on herself and that judgment caused her to overeat and choose foods she knew were bad for her, reinforcing how bad she was. It was a vicious cycle of self-hatred, self-restriction, rebellion and guilt that spiraled into food binges she couldn’t stop. She is learning to see herself with compassion, non-judgment and greater understanding. The more she does this, the less often she finds herself drawn into the cycle or wanting to eat food she doesn’t need.

You may see yourself in Julianne’s lessons or you may be getting other insights. No two people have the same internal beliefs, emotional reactions, subconscious drivers or backgrounds. Yet what most of my clients share is a belief in dieting to lose weight and that when you eat foods you shouldn’t have on a diet you are being bad. Yet they can never be good enough to reach or sustain their goal, so they give up and dig in. This holiday, consider doing what feels good to your body and your head, rather than striving to be good. You may just enjoy the food more and end up weighing less.

Seeing the Value in Personal Chefs for a Healthy Diet

My clients often complain they are too busy to plan and prepare healthy meals, so they can’t keep it up consistently. When they can’t find the time, they end up going back to fast food, cereal, take-out pizza, or a hodge podge of things they find in their cabinets and refrigerator. Seldom are these substitutes healthy and often they are unsatisfying.

It does take some time to plan meals for the week, grocery shop, and then plan and make luncheons and dinners. And there are a number of options when you run out of time on a regular basis.

    • Find a local place that has healthy meals to go. If you do a little investigating, you will mostly likely find a place near where you live or work that has a healthy line of prepared foods that you can take home. It could be a restaurant, supermarket or carry out gourmet cafe. In my area alone there are five places I can go for really good healthy choices.

 

    • Cook extra food, when you do have time, and stock up the freezer for those weeks when you are busy. While you may not think you like leftovers, it may be worth giving it another try. Most food tastes just as good reheated, and some taste even better. Experiment with ways to double up favorite recipes.

 

  • Find a personal chef to make the meals for you. This is a great option that too few people consider. The general assumption is a personal chef is too expensive. That is seldom the case. Very often, the cost is very reasonable, and personal chefs are highly flexible. You can have them prepare meals for every day of the week, just a couple of days a week, or on a schedule that meets your busiest times. They will also prepare foods the way you need and like it, and they are well versed in making meals without allergens, to a specific diet or with locally farmed ingredients.

To find a personal chef in your area, do a local Internet search, check out Yelp.com or go to either http://www.personalchefsearch.com/ or  http://www.hireachef.com/. Personal chefs don’t have to be in your town or cook in your own kitchen. They can prepare foods in another part of the state and ship it to you without a problem.

Expand your options when you are too busy to cook, so you can maintain a healthy diet more easily. When you’ve got a home-cooked meal all ready to go, it is easier to sit down to enjoy it. Instead of excuses for not being able to eat healthier foods, create a stress-free positive way to eat healthy foods that are delicious, satisfying and hassle-free. You’ll discover how much you look forward to coming home to a good meal.


Alice Greene
Healthy Lifestyle Success Coach

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How to Be a Success Story
Get the secrets and the steps to healthy eating and active fitness that is easy and enjoyable to stick with, so you too can be a long-term success story.

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“After reading this book, I met with Alice. That one session made all the difference in putting what I read into practice. It was just what I needed. I only wish I had done it sooner!” – Jean Marvin, Maine

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