The Great Bread Debate

Let’s discuss every dieters favorite topic: BREAD.  Yummy carb-filled delcious bread.

Okay yeah I can’t fake it. I’m not a big fan of bread. And this is coming from someone who grew up eating Peanut Butter and Jelly on white bread for like, 15 years.

I used to eat a ton of it when I trained for my half marathons and races years ago. But then I slowly just got sick of it. Pasta too. I know, I know, I’m Italian, I should LOVE pasta right? Maybe I just got sick and tired of all the carbs. Most of my carb sources these days are in the form of oats, rice cakes and low carb wraps.

So I got to wondering, “Are there others like me? Are there other non-bread lovers out there?” So I asked all my clients as well as anyone else who has kids (thinking maybe they eat bread because their kids probably do for sandwiches) if they eat bread. I also asked if they wanted to mention anything else about carbs and cutting back on the bread when dieting.

Here are the results of my informal survey:

  • Currently I buy Schwebel’s Sweet Harvest Wheat. It’s probably not any better than white, but I love soft wheat bread when I have my PB&J so that’s what I get. My daughters don’t care that it’s brown (like I did growing up).
    I buy it b/c it’s reasonably priced for how much bread we do eat.
  • I have 5 kinds of Ezekial Bread in the house, my kids love them!
  • My kids have sandwiches everyday and they eat regular white bread. I think people have to be smart when dieting. Most don’t know where to start or whatever. Oh…. I like bread too much. I like wine too much. I like food too much. Yeah, we know that, that’s why this country is obese. Nobody knows how much to eat. Once they learn the amount, then I would assume you start talkin about quality. Over time, I’ve learned to make different choices. Some do, some don’t.
  • My kids grew up eating Ezekiel bread or a similar style homemade bread their grandmother made. They thought regular grocery store bread was “weird” when they had it at their friends houses. I’m sure their friends thought our bread was weird. LOL I eat an Ezekiel English muffin almost every day.
  • I am a mom and I do eat breads, all kinds. When I first started eating better I kept my good “aka expensive foods” limited to just me. Then I realized why am I denying my son the right to have the good foods too. He eats pretty much whatever he’s told, however he would choose the good choices first in most cases anyhow.
  • I limit bread because it can be a trigger for me. For planned meals I’ll sub 2 corn tortillas on occasion to make tacos. I’ll sometimes have a toasted English Muffin for a Post Workout meal or when having a craving as I love the crunch/texture. My family eats wheat/sourdough bread on occasion but basic flour or whole wheat tortillas are the norm for making wraps.
  • I only buy Ezekiel bread. I myself rarely eat it but my daughter and husband eat it 5 out of 7 days/week.
  • I eat sunflower seed bread because I have worked it into my plan. I also have butter on it as one of my fats – again worked into my plan.
  • I buy Potato bread or a loaf of sourdough because they like it. I eat it too. Not everyday, but if I want a sandwich sure I’ll grab their bread. My kids wouldn’t go for wraps (especially lettuce wraps) unless they were at PF Changs, LOL!
  • I have three kids and we do have breads in moderation. Organic and whole grain usually.  I eat Ezekiel muffins, they do not like them much. I really try to have them make good choices… ex: a bagel is fine, but not a whole one…instead have a half with eggs and cheese … and fruit. For sandwiches at lunch I do lower carb whole grain for kiddos, or omit bread all together and do cut up cheese, fruit, veggies and meat… (and then maybe whole grains, like crackers…)
  • There are plenty of things I choose not to eat that my kids eat. Halloween candy for example. Obviously 80/20 on that.
    Bread is such a tricky one though. When you make healthier choices you look for volume- especially when dieting. Heck, even non-dieting I don’t really choose bread as a go to simply because there’s not much to it. I think the thought of no bread for newbies would sound restrictive and maybe even daunting. But I know plenty of folks who do cut things out especially when they are just starting.
  • I try not have anything that’s really off limits b/c I have so many food issues. I offer a large variety and they eat what they eat. I think because of that my girls love everything from Fruit Loops to broccoli. I will serve something over and over b/c they will eat something one time and then turn their nose up again at it 5 times before they scarf it down again. I also don’t short order cook. I serve dinner and they can choose to eat it or not, but I don’t make anything else, they don’t get dessert or snack after that.
  • I think people also don’t realize how much “bread” they do eat and that is when it gets dangerous. It’s not just sandwich bread, it’s bagels, pizza dough, cookies, cake, brownies. That’s ALL bread. Just b/c it doesn’t come in a loaf doesn’t mean it’s not bread and too much of it is not good.

 

I think the lesson here is if you haven’t tried Ezekial bread, give it a shot. 🙂  I myself have had the cinnamon raisin Ezekial bread and it tastes so good, and remember, I’m a very picky eater to this day. The last woman I surveyed I think had one of the best points: People don’t realize how carb-y foods can be and if you’re trying to at least “watch” what you’re eating, take note of all those doughs and cookies and cakes and bagels – Those carbs add up!

 

A separate blog post about what kinds of meals you can make for your kids is coming up later on this week too. 🙂

Happy Monday!

Have Food Will Travel

Is it possible to eat whole natural foods while stuck at an airport or in a hotel? It might not be convenient, but it’s possible. Here’s some examples of each meal and what would be considered a good, better, and best substitutions when you’re stuck without an oven or a fridge. These are just some examples, I’m sure many of you have your own go-to snacks/meals that you eat when traveling. Speak up in the comment section or let me know on Facebook or Twitter.

Of course, it’s always best to be prepared so we’re assuming in these examples that the traveler had some notice prior to heading out, hence the BEST examples will be ones that could be packed on planes or in a vehicle.

Breakfast

Good: Protein bar with low amount of fat, 20grams of protein and will most likely have 25g of carbs. Don’t bother with the small snack size bars (ahem, ones that say SKINNY on them); save those for actual snacks. If this is your only meal for breakfast, then this is better than nothing but it can’t be so small that you’re hungry again in an hour.

Better: Hard-boiled Eggs (yes they have these at most airports after you pass thru security) with crackers and a piece of fruit. Another better option would be an egg white wrap from the airport/fast food places with some feta cheese and spinach. Again, looking for a protein with fat and a carb. But make sure it fills you up!

Best: Eat before you head out to the airport or start traveling with a homemade breakfast. If it HAS to be quick, I would recommend a smoothie that you make at home with either protein powder or greek yogurt as the protein source, and then add in a ton of greens and veggies like carrots and cucumbers, add some fruit for a little sweetness and some nut butter for a fat and you’re good to go. If you are able, you can pack up your protein powder, buy some low fat milk at the airport or gas station and use your shaker bottle to have a decent breakfast with a piece of fruit and some crackers. Sometimes the store-bought smoothies are loaded with so much sugar that it’s best you just make your own.

Lunch

Good: Salad or wrap from a fast food joint. Don’t add a ton of extras like mayo or oils to it. The protein should be grilled, not fried.  Opt out of the dessert or sweet treat that usually sit at the cash register tempting you to BUY ME! It’ll just cause you to crash later from all those ridiculous amounts of sugar. Beverage is going to be as close to non-caloric as you can get. Don’t be tempted to get an energy drink, especially when you’re going to be SITTING in a car, or on a plane, or in a cab…etc.

Better: Greek yogurt cup or beef jerky (desperate times call for desperate measures!), string cheese, a snack bar or mini protein shake that has 10-15g of protein and a piece of fruit or dried fruit like raisins or craisins. You will notice that all of these are snacks just put together to make one big meal. The point here is that you won’t be full from just ONE of these snacks so if it’s going to be 4-5 hours before your next meal, you can fill up on these. Or mix and match if you only desire or have access to a few.

Best: Salad or wrap from an actual restaurant is best here if you have no way of bringing your own. Same rules apply from the Good example. If you have access to a grocery store (I know, I know) you could go to their salad bar which has the freshest options, usually. As a snack you can have some trail mix. If it’s store bought, make sure it contains no chocolate covered anything, it has a little bit of dried fruit and a decent amount of unsalted nuts. The portions that are sold at convenience stores and rest stops are usually way too big for just one person. It’s best (and cheaper!) to make your own with small baggies that you can portion out yourself. And oh look, they travel easily too!

Dinner

This is usually where I hear clients struggle the most. They say their boss or their co-workers/clients take them out for a “working dinner” and since they aren’t the ones paying, all bets are off on what they will eat. And maybe it’s been one long day at the office and you’re starving because you didn’t even have a chance to eat good meals for breakfast and lunch. This is when you have to really be careful if you want to stick with a plan. You HAVE to look for balance.

Good: One or two servings of the table appetizer which is usually garlic bread or chips/salsa, or some other option. Split appetizer between yourself and at least one other person, entree of your choice with veggies, and one alcoholic beverage. Dessert.

Better: Grilled appetizer prepared for one person, entree with double veggies and no bread or pasta, and one alcoholic beverage. Fruit based dessert or chocolate/sugar dessert split with one other person.

Best: No appetizer, grilled/poached/baked entree with double veggies, no alcoholic beverage and a dessert of your choice split between 2 other people. Plenty of water or maybe a diet pop/soda.

Now, this is assuming this dinner is at an actual restaurant where the portions are typically Americanized and doubled, especially when it comes to dessert. As for the beverages, depending on the occasion, what your job is, what kind of person you are, I’m sure the alcoholic beverage option will be different for everyone. But I know how hard it is to get looks or questions from people such as “Why are you ordering that?” or “Why aren’t you drinking with us?” or “You should splurge just this once!”

Give those people a polite, but firm “Mind your own damn business” “Thanks but no thanks” and forget it. I will never ever understand why eating “kinda healthy” is STILL a stigma in this country…but that’s another blog post for another day.

I hope some of these options give you at least a few ideas of what you could eat when you travel. Circumstances won’t always allow the freedom to eat the healthiest options but aim for the GOOD, attempt to get BETTER but try for your BEST!

 

 

Book Review: Made to Crave by Lysa Terkeurst

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I’m not a book reviewer. I just read this book and thought, “I should blog about it!”

So I’m calling it a book review but I think it a better classification might just be:

“My favorite parts of a book that I read that might be useful to my readers because it’s a book about food and healthy eating and females and Jesus.”

But that title would be really really long.

So let’s call it a book review and be done with it.

The gist: Made to Crave by Lysa TerKeurst has the subtitle: Satisfying your deepest desire with God, not food. From the back cover: “This book is not a how-to manual or the latest, greatest dieting plan. Made to Crave is a helpful companion to use alongside whatever healthy eating approach you choose- a book and Bible study to help you find the “want to” in how to make healthy lifestyle changes.”

There’s no discussion about paleo or veganism or eating certain foods. It’s not a diet book at all and that’s what attracted me to it initially. Also, the author is the President of Proverbs 31 Ministries which has nothing to do with fitness but everything to do with women and how to live awesome God-filled lives. Plus, her daily devotional kind of inspired me to start my own daily devotional blog (shameless plug!)

Back to the book – Lysa takes certain passages from the Bible and applies them to real life. It’s a book geared toward women (but men struggle too, I’m sure) and how we put so much pressure on ourselves to be these thin, skinny jean wearing fit females.  Basically, the lesson is – turn your cravings of food into a craving for God. Instead of trying to summarize the book, I’m going to outline some of my favorite parts. (I highlighted and underlined practically every chapter which goes to show to just how much I loved this book…and I think you females would be wise to pick it up).

Disclaimer: Lysa never suggests that you CAN’T have any treat EVER AGAIN. She actually believes what I believe: You can have a taste of sweets and cake on your birthday and all that…but probably not at first. Not until you learn self-control. You may have to abstain or cut out the junk for a “season” as she puts it (i.e. a long time) but when you have that self control, then you can re-introduce those treats back into your eating plan. But it takes time to learn and apply that self-control and discipline, no matter what “diet” you’re on.

  • If we want to conquer our cravings, we’ll have to redirect them to God.
  • Lysa discusses our “Want To.” In other words, we all know what to do to lose weight, don’t we? It’s the fact that we don’t “want to” change enough to do it. She says it’s about “recalibrating our souls so we want to change.” So she lists a few ways we need to Find our Want To:

1. SpirituallyShallow desires produce only shallow efforts. Seek a spiritual want to empowered by God Himself. In other words, don’t use the vanity seeking reasons to lose weight. That will only get you so far. Just saying “Oh I want to look good in a bikini” is a vanity seeking reason. Besides, who DOESN’T want to look good in a bikini? Dig deeper.

2. PhysicallyTurn those spiritual insights into practical choices. As I’ve mentioned a few times, our weight is a direct reflection of our choices and our health. Whatever spiritual perspectives we read about are awesome for our mind and our soul, but you have to put the healthy food choices into practice to make it work.

3. MentallyWe were made for more than compromise. We were made for God’s promises in every area in our lives. Stop settling and thinking: Well this is just the way I’m meant to be. I’m meant to be overweight, there’s nothing I can do about it so I might as well not even try.  Enough with the self-pity talk. We were made for more and we can do better than settling for garbage food and garbage quick fixes.

  • God, not food, is who is in control of me. Food can fill our stomachs, but never our souls.
  • We grow closer to God by learning the powerful principle of denying ourselves things that distract us and hold us back from following. We grow closer to God as we learn to look and act more and more like Him. The bible calls this participating in His divine nature.
  • As you go to get on the scale once a week – Define your week by obedience, not by a number on the scale.
  • Confession from the author that I thought was interesting and applicable to all of us: I depended on food for comfort more than I depended on God.
  • Embrace the benefits (of exercise) instead of resisting the hardship. (This is definitely worth an entire blog post in the near future)
  • There is a good reason we must face our temptations (food, addictions, drugs, sex, etc). The struggle to say no may be painful in the moment, but it is working out something magnificent within us. Asking ourselves, “This feels good now, but how am I going to feel in the morning?”
  • On Idolatry and Food: Expecting anything outside the will of God to satisfy us is idolatry. Nutrition, which is food’s intended purpose, means consuming proper portions of healthy choices that enable our bodies to function properly. Idolatry, in the case of food, means the consumption of ill-sized portions and unhealthy choices because we feel like we deserve it or need it to feel better. We are to flee the control food can have over our lives. If we flee from the pattern of idolizing food and stop depending on food to make us feel emotionally better, we will be able to more clearly see the way our God promises to provide when we are tempted.

There is so much more that I could quote as Lysa had countless examples of scripture that could be applied to so many situations we might find ourselves in as we attempt to eat healthy and lose weight. I might take a few of her examples and apply them to my other blog since I feel it might be more applicable there. (trying to keep my faith and fitness separate although, to me, they go hand in hand).

I highly encourage all women of faith to purchase this book, regardless of where you are in your journey to be healthy. The book was/is so popular, the author wrote a study guide and a ton of other resources to go along with it.

I read this book in less than a week. And anyone who knows me knows I don’t read that quickly unless I REALLY like a book so, for what it’s worth!

 

5 Bad Diet Habits to Stop Today

eatingatdesk

This blog post originally appeared on Muscle is the New Sexy.

If you’ve been working out and lifting weights consistently but haven’t seen the scale or measurements budge lately, then it’s time to take a look at your diet plan.  As the common saying goes, “You can’t out-exercise a poor diet.”  As tempting as it is to say, “I’ll burn it off tomorrow” after we indulge in some cheesecake or donuts, it’s just not realistic to think one workout will help.  Take a look at these 5 Bad Habits and ask yourself if you’re guilty of one or more of them.  It could be the key to assisting you with your weight loss goals.

Eating at your Desk

I list this first because it’s probably one of the more unappealing and just plain gross habits we’ve become used to as of late.  In typical American fashion, we’re always in a hurry and no one seems to have time to sit down during the day and eat their meals.  This is why the grocery store aisles are loaded with quick and convenient “meals.”  But even if you have the best intentions and pack your meals everyday, there is still the problem of WHERE to eat your meal.  If you’re in a rush, your desk becomes the table.  With as many germs that are typically on a keyboard and office desk, this is not ideal to enjoy your lunch.  At the very least, choose a place to eat that is communal and intended to be eaten in, such as a cafeteria or break room.  Everyone is busy, and your job is important, but your health is much more important.  And getting crumbs in between the space bar is not attractive.

Scarfing Down your Food too Quickly

No one seems to enjoy their food anymore.  Not every meal needs to be an earth shattering experience.  But if you go to the trouble of cooking, or at least purchasing your food, why eat it like it’s going to be your last meal?  If you eat with intention and with purpose, you might find yourself eating slowly, thus, feeling fuller for a longer period of time.  Take time to taste every bite.  Some people even bless their food before they eat, ensuring they savor every morsel.  You know you’re going to eat again in a few hours.  There’s no need to rush!  Take frequent sips of water in between bites as well.  If you’re hanging with others, chat with them while you eat.  You should be too busy talking to eat so fast.

Skipping your Meals

There is still the misconception among dieters that in order to lose weight, you must skip some meals.  This is counterproductive.  Why?  Because if you start reducing your caloric intake so drastically, you’re just going to become even hungrier and most likely start gaining weight because you might double the size of your next meal.  If you are dieting, cutting back on the portion size is a better strategy than to skip a meal entirely.  The food you eat should be whole and natural as much as possible, not invisible.  An empty plate does not equal a lower number on the scale.

Drinking your Calories

Soda, pop, beer, wine, mixed drinks, juices.  All of these beverages would be considered poor options to hydrate you.  The best choice, of course, is water.  Even if you have a “stellar” diet, and you celebrate a few days a week with just a few drinks, you could be doing yourself a disservice.  For example, one Cosmopolitan has 145 calories in it, a Whiskey sour has 160 and a regular Beer has approximately 150.  Those calories really add up over time.  Reduce and cut back on these, and you might see a shift in your energy levels, better endurance in your workouts, and a change in the scale.   You should see an even bigger change when you increase your water throughout the day.  A good goal? Aim for half your bodyweight in ounces per day.

Opting for TV Dinners instead of Cooking

Boy Scouts aren’t the only ones who should always be prepared.  Adults need to have a plan.  It all starts with cooking.  Planning and cooking your  food might seem like a time consuming chore, but it really is the best way to ensure success with your health.  Maybe you know those tv dinners aren’t very good for you but you don’t know what else to eat.  And if you think those processed meals are “decent” for you, read the ingredient list.  There are usually more than 30 ingredients listed which is always a bad sign.  Learning to cook is worth it!  Take some cooking classes or have someone you know share some tips with you.  And cookbooks are cheap. I found one called “How to Cook” for $5. It really isn’t that difficult to bake some lean proteins and vegetables, cook up some hard boiled eggs, and heat up some leftovers for lunch.  You can even pick one day during the week to get all your cooking done so you’re prepared and ready to get on track with zero excuses.

If you’re guilty of one or more of these bad habits, make the decision today to stop and create better, healthier habits.  Pick one good habit to start and stick with it!   It might take weeks or even months to create the better habit, but it will be completely worth it and your body will thank you.

Change Your Plate: How to Balance Your Meals Without Worry

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Are your meals balanced?  Today, with all the nutrition information out there, it’s very easy to over think how to eat healthy and balanced.  Everyone seems to have  their own definition of eating “clean” and their own opinion on how to everyone else should be eating too.

The best advice I give my clients is this:   The best “diet” or meal plan is the one that works for you and you can live with.  Once you figure out that balance, it’s easy.  But figuring out what that is for you can be a very long and tedious process.  But if you strive to have balanced meals, you’re off to a great start.  Here are some basic steps you can take to get started.

First off, let’s define what balanced means.  For me, and for most people, balance means all macronutrients are present and accounted for – Fats, Protein, and Carbohydrates.

Some people really aren’t aware of what is considered a protein, a fat, or a carb so here are some examples in case you’re a little behind in Nutrition 101.

Fats – olive oil, nuts, avocado, nut butters, coconut oil, butter

Protein – fish, chicken, turkey, pork, beef, eggs

Carbs – fruits, veggies, breads, cereals, grains, oats, rice, pasta

How much of each is going to depend on your goals. But here are some general guidelines I try to follow:

  • Protein should be the size of your palm – this is a very generic rule but it’s universally accepted as the norm.  Take a look at your protein on your plate and compare it to your palm.  Is it close?  Is it way off?  Make adjustments and dig in!
  • Carbs should be in the form of veggies/greens – This is usually a salad or a piece of fruit.  Are you getting the recommended daily intake of 7-9 servings of fruit and veggies?  Most people don’t.  Just remember, no  one ever overdosed on veggies.
  • Fats are usually used as the cooking oils or dressings so they shouldn’t take up too much of your plate – Fats don’t make us fat.  They help make us feel full and we need those good healthy fats that contain omega-3’s.  Don’t ever be afraid of fat!
  • Your greens/veggies should take up a large portion of your plate.  Think of them as filler, literally filling up on veggies before you even stick a fork and knife in your protein
  • Your protein should take up the rest of the plate living very little room for “extras.”  I go over what those Extras are below.
  • Ask yourself if all macronutrients are accounted for.  What are you missing?  How can you replace something that’s missing?
  • If you’re already eating balanced, it might be a good idea to weigh and measure you food.  Many people use the “eye-ball” approach a bit too much and could be consuming more (or in some cases LESS) than what they think they’re eating.  Invest in a food scale and start measuring out your portions.  It’s an excellent way to review what you’ve been taking in and a small way to hold yourself accountable to sticking with your plan.

Eliminate the Extras

Think of “extras” as those foods that have little to no nutritional value.  Almost like decorations on a plate.  If you don’t care about having much balance on your plate, then go ahead and eat these.  But if you really want to strive for 90% balance, it might help to cut back or completely eliminate these “special occasion” foods.

  • Rolls, biscuits, breadsticks, muffins, etc.  You usually find these on the dinner table at restaurants before you even order your entree.  Not necessary to fill up on these!
  • Alcohol, sugary sodas, diet pop, juices.  You really want to think of these as “once-in-a-while” treats and never your beverage of choice.
  • Sauces, syrups, creamy dressings.  Find healthy alternatives or make your own.
  • 100 Calorie Snack packs.  Why are these considered extras?  Because I’d be willing to bet you’ve had more than 1 of these snacks in a given day.  They don’t fill you up because they contain little nutritional value and usually no protein.  Protein will help you stay fuller longer, whereas pre-packaged snacks leave you wanting more.

And don’t forget….

  • Where’s your water? Hydration should be a staple in your daily routine
  • Don’t scarf down your food.  Eat slowly and enjoy the meals that you make.  If you must, set a timer for 20 minutes and force yourself to eat slower.  You’ll be glad you did!
  • Think of each meal as a food opportunity.  Will your next opportunity get you one step closer to your goals?  Or will it deter from your goals?  Think and choose wisely.
  • How big is your plate?  If you’re eating your meals on a huge plate, chances are you try to fill that plate with food leaving no spaces in between.  Consider eating off of a smaller plate.  It can be a visual game changer!

A couple examples of balanced meals would be:

  • Grilled chicken breast on a bed of greens and a side of brown rice.  The salad is dressed with an oil based dressing.  The chicken is the protein, your salad/greens as well as the brown rice are your carbs and your salad dressing is the fat.
  • Egg white and Whole Egg omelet with spinach and sauteed in coconut oil with a side of oatmeal.  Your eggs and egg whites are your protein, your fat is the coconut oil and your carb is the oatmeal and the spinach.
  •  Even snacks can easily be balanced – Yogurt with some nut butter mixed in and a piece of fruit.  Yogurt is your protein, nut butter is your fat and the fruit is your carb.

Take these simple steps and make your meals balanced every time.  Once you get some practice preparing and logging your meals, it will become second nature.  Remember, eating should be a stress-free part of your day.  If you get off-balance, no need to worry.  Make your next meal as balanced as you can, and get back on track.  Print this post out and put it on your fridge.  Keep it with you or save it to your phone and refer to it the next time you’re trying to stay balanced.

Need help finding out how much you should be eating for your goals? I offer online coaching to assist you with this. Check out my package offerings to see which might work best for you!

Food Is Love…and Other Lies We Tell Ourselves

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Food makes everything better.

Food makes me feel worse.

Eating is my favorite pastime.

Eating is my least favorite part of the day.

Being skinny means being the cheerful one. The pretty one.

Being fat means being the funny one. The life of the party.

The thought of cooking makes me sick.

The thought of cooking makes me nervous.

Planning my food out makes me feel in control.

Planning my food out makes me feel obsessive.

I wish food was my enemy, then I wouldn’t eat so much of it.

I wish food was my best friend, then I would eat more of it.

My reflection in the mirror makes me cringe.

My reflection in the mirror makes me laugh.

My doctor said I’m going to die if I don’t lose some weight.

My doctor said I’m going to die if I don’t put on some weight.

I’m starving already…this diet sucks.

I binged again…this diet sucks.

Fast food is better than no food, right?

No food is better than fast food, right?

I have to take a picture of my food, gotta make sure people think I’m sticking to my diet.

I can’t look at pictures of food. It makes me feel guilty for not sticking to my diet.

I’m starving first thing in the morning so I eat a huge meal. I heard that’s the best way to kickstart your metabolism.

I’m starving first thing in the morning. Then I wait 12 hours to eat because I heard intermittent fasting is the best way to diet.

I have 6 small meals because that’s what you’re supposed to do.

I have 3 big meals because that’s what you’re supposed to do.

I can’t eat like you do, I’m in awe of your discipline.

I can’t eat like you do, I’m grossed out by your food.

I’d give anything to have your body.

I’d do anything to have my old body back.

I know I’m so thin, everyone looks huge to me.

I know I’m so big, everyone looks tiny to me.

I forgot what it’s like to not be on a diet.

I forgot what it’s like to be active.

I forgot what healthy is supposed to look like.

When I get to my goal weight, then I’ll be happy.

When I eat this ice cream, I’ll feel better.

When I throw up this ice cream, I’ll feel better.

After I eat that cheesecake, I’ll go to the gym before the calories really settle in.

After I eat that cheesecake, I’ll go to bed before the shame sets in.

Looking in my refrigerator gives me a panic attack because it’s always full of stuff I shouldn’t eat.

Looking in my refrigerator makes me depressed because it’s always full of stuff I won’t eat.

If I had a personal chef, then I’d lose weight.

If I had a personal trainer, then I’d lose weight.

If I had my spouse’s support, then I’d lose weight.

I wake up thinking about food.

I go to bed dreaming about food.

 

I wish I could break-up with food.

 

 

 

 

 

 

 

 

The More You Know, the More it Sucks

So I kinda figured out this whole fat loss/dieting thing. I actually figured it out a long time ago, but unfortunately, it just took me until NOW to realize how much it really sucks.

See, there’s really no big secret to losing fat and keeping it off. We all know it’s basically being in a caloric deficit. And yes it requires hard work and patience and time and effort of course.

But to finally finally FINALLY understand that you cannot possibly see good results without adhering to your diet at least at an 85-90% compliance rate 100% of the time?  Well, that’s the part that really sucks.

Here comes the whining (I’m really good at complaining, so brace yourself).

So now I gotta get back to being the tupperware queen again. Now I have to resist the urge to eat something I’m not really supposed to. Now I have to toss the peanut butter that calls my name when I’m not even hungry at night. Now I have to suck it up and just deal with hunger sometimes. (Not starvation, let’s be clear).

I finally understand how most of my clients feel MOST of the time. I’m struggling like they do. I’m frustrated like they are. I’m cheating as many times if not more than they are on the weekends.

And here we go again on Monday morning, starting over. This time we will be 100%. This time we won’t cheat. This time we will prep our foods. This time we’ll get our workouts in. This time we’ll try really really hard and we will not fail.

But a few days or maybe if I’m lucky, a few weeks might pass and I’ll be back here again, repeating the same thing.

So goes this whole dieting thing.

And there’s really no other words of wisdom to share with this. There’s no big revelation. There’s nothing more to say other than THIS. SUCKS.