Are you an Emotional Eater?

Last night, we went on a nice double date with some friends. We ate, we chatted, and then my husband suggested getting something sweet. DQ here we come! I still felt fairly full, and I have been trying to avoid sugar, so I got a mini blizzard. I ate it slowly while we all talked. I am fairly certain it was the first time I hadn't finished a blizzard, let alone a mini! SCORE!

And then we came home. My daughter fought me on going to bed. My house was a mess. I started to clean once she was finally asleep, and then decided to save it for the morning and get back to my Grey's Anatomy (my newest addiction). All of a sudden, I felt hungry. I needed something salty. I wanted movie popcorn, chips, whatever. It didn't even matter WHAT I ate, as long as I was eating. I dug through the cupboards, and couldn't find anything that sounded good. Then, I thought about something sweet, and considered the candy I had set aside for my primary class I'm teaching on Sunday. At that point, I stopped myself, and realized I had hit an all time low. Stealing candy from kids!? I mean, I'm not above that, I've totally eaten my kids' candy. But other kids' candy? That's too far. I was able to stop and see that this was very much emotional eating.

Usually, I know it's emotional eating, but in the moment I don't really care. I just have to get that "fix." But last night, I didn't even realize until I considered eating those kids' little baggies of candy. I probably could have eaten them all! I also realized that I wasn't really THAT upset, it was just that my daughter, in a matter of seconds before tucking her in, had managed to push the right buttons. A trigger. So unless I'm just ultra messed up, surely there are other women, moms, dads, college students, 13 year olds, other people out there like me.

How do you know if you're an emotional eater? I've made a list of things I've noticed in myself as indicators:

1. You cannot watch television, drive, work, watch a sport, etc. without having something to munch on.

When the TV is on, you'll find something to munch on. It's mindless eating, but a little more than that. For me, it's mindless eating any time I'm bored or have the hands to eat. You have an emotional attachment to eating during these times.

2. A few minutes ago you were full, now you could eat a whole cake.

You've just had dinner, but all of a sudden you are ravenous and you will eat whatever is close by. Actual hunger comes on slowly as it takes longer to process and digest the healthy stuff, so unless you had sugary cereal for dinner, you shouldn't really be hungry.

3. You ate a LOT of food in a very short amount of time.

Where'd all the food go? Could I have really eaten all of that by myself? This happens to me. I'll admit it shamefully. You just mindlessly eat a lot more than you planned on eating.

4. You can tell you're full, but you keep on keeping on. 

The biggest lie I tell myself is that I've already bought this ice cream, I need to finish it tonight or I'll screw up my diet tomorrow. I'm stuffed and might puke, but I just gotta keep on eating. Or these nachos are so good, I just want a few more.

5. Food is a reward. 

You've just got the kids to bed, hallelujah! You deserve something delicious. You just lost 5 pounds, here have a juicy double cheeseburger. You got a raise? Here's some cake! You get the point. Food isn't a reward. It should be fuel. No judgement here, I've rewarded myself for cutting my toe nails.

6. Food is a source of happiness.

You had an extremely hard day, and the only thing that will make you feel better is indulging. A lot. In foods high in fat or sugar, or both. When I lost my brother, I ate a lot of candy telling myself it was his favorite, or I used to eat it with him so it made me feel close to him. In all reality, I just wanted that hole to be filled. Food can't do that. And when we do this, usually we over eat because we are looking to feel better.

7. Triggers

I've noticed there are certain triggers that I personally have. The weekends. If we've given ourselves permission to over eat and eat what we want on the weekends, when the weekend rolls around it's time to eat. Holidays. Your kids. As I stated earlier, my kids are definitely a trigger at times. Spouses. It's not necessarily them but maybe something they say to you or their tone at times that could trigger emotional eating. Someone at work. Depression. I know when I'm on a low, I will eat more.

8. You would rather stay home and binge in secret than hang out with family or friends. 

Hey, I've been there. I don't like eating in front of people because I never know when I'm just going to stop paying attention and eat the whole table. I'm also an introvert, so I'd rather just stay home. So staying home and shoving food in my face seems a lot better than hanging out with you, no offense. I've also made plans with myself to go home, get in my pjs, put on the Netflix, and eat everything in sight. This is fun for me. This isn't healthy. 

Now that you've realized you too have an issue with emotional eating, what can you do to break yourself free from this destructive behavior? 

{First, my condolences. Also, I want to remind you if you didn't already know, that I am not a professional. I am not a food therapist. I just have experience of my own with emotional eating.}

1. Become more mindful of your eating. 

Are you really hungry? How long ago did you eat? If you are eating well balanced meals, your body won't get suddenly hungry. Sudden hunger is usually cravings. If you've eaten awhile ago, that could be real hunger. Something that really helps me is a food journal. I write down when I eat, what I eat, and if at all possible, how much I eat. I also record how I feel. If something makes me feel more sluggish, I want to avoid that. If something doesn't keep me full for very long (usually something sugary or lacking nutrient density) I don't want to eat it. 

2. Slow down and enjoy your food

Food is meant to be enjoyed. Savor each bite. Take smaller bites, and chew your food longer. We can also avoid over eating if we slow down our eating and recognize how much we are eating and feel when we are full. Some foods actually start to breakdown in your mouth and need to be chewed longer so that our bodies can digest them properly. 

3. Identify your triggers

Are specific foods your triggers? For example, can you not control yourself around popcorn? Or maybe certain people trigger your emotional eating. Thanksgiving is a terrible time for you because that's when you lost your dog, so you tend to be depressed and eat. Once you've identified what sets off the emotional eating, get down to the bottom of why and find a healthy way to combat those urges.

4. Replace the bad habits with good

Any time you are removing a bad habit, you have to add in a good habit. Otherwise, you'll go back to the old habit. If you have to distract yourself from eating while you watch TV, start doing small workouts. If you're emotional eating is after you've fought your kids to go to bed for an hour, replace that eating with a craft, cleaning or something you love to do.

5. Focus on what the food you eat is doing for you.

This is one that helps me a lot. I have Celiac Disease, so if I focus on what gluten does to my body, it helps me avoid it. If I focus on the nutrients food will give me, I will do better at eating better, more nutrient dense food. You can still over eat the healthy stuff, so it's important to be mindfully eating. Know the correct portions, how much of what foods you need in a day, and what foods make you feel the best.

If you aren't sure how much you should be eating, I know of a great program that has helped me. Being a part of a challenge group has helped me become more accountable for what I'm eating. The portion control system is simple and effective. If you'd like my help, click here.

And if all else fails, get food therapy or seek out a nutritionist. There is nothing wrong with getting help!

You CAN!

It bothers me when people assume that I don't have struggles with working out. Like it's not hard to just get it done. Every day, I have to make the decision to work out, just like everyone else.  Is it hard decision? YES! Sometimes it's easy. I really enjoy my workouts. But the majority of the time, it doesn't matter how amazing the workouts are or how amazing your body is starting to look thanks to said workouts, it's still working out. My bed feels great, I didn't get enough sleep, I am so comfortable vegging on the couch, I just want to cuddle with my kids, I want to go shopping, I want to clean my house...I have a ton of excuses just like.everyone.else.

The difference is, I realize these are excuses, and then I find reasons WHY I need to work out.

I love this quote. I am framing it in my office. It can go for so many things we make excuses for.

I have a piece of scrap paper with a list on it in my night stand. I made it one morning when I was struggling to get out of bed and go workout. I had 3 hours of sleep that night. I was bloated. I had already lost so much weight, and felt good about myself. I think I had every excuse in the book floating around in my head. I turned on my phone, and saw this quote, and found the first piece of paper I could see, an envelope from my internet company, and made a list. 

My hand writing is sloppy. There's 2 water rings on it from setting my water bottle on it at night. It means something to me though, and I look at it often. 

What are reasons why I CAN? I can because I am physically able. God gave me two legs. He gave me two arms. He gave me a healthy body. I can because it shows gratitude for the healthy body I've been given. I can because I want to. Not always initially, but it feels so good when I'm done. I can because I've been given the great opportunity to inspire others and show them it's possible. I can because my husband let me invest in these workouts, even though at the time we were very short on money. I can because it's an investment of time in myself,. I can because my kids are asleep, or I can distract them or they can play, or do the workouts with me. I can because we are blessed with a nice warm home, electricity to turn my TV or lap top on, and press play. I can because I know this program works. I can because it makes me a better person, I am happier and more patient. I can because I can do hard things, and it makes me stronger. 

What about YOU? I'd love to hear your list. 

October!

It's October! This year has flown by. I can't believe my baby will be 1 this month. I took September pretty easy. I didn't set very many goals. I had a birthday, my daughter's birthday, hurt my foot, and just didn't give it my all. I missed workouts. I cheated A LOT.

But it's a new month. I'm so close to my goals, I can taste them. I just need to push through October and give it my ALL. I have 10 pounds left to lose. I need to get more organized in my business. I need to continue to build my business.

I have amazing tools to reach my goals, I just have to do the work. I am going to do my workouts 6 days a week! I'll be doing the 21 Day Fix workouts in the mornings, and when I can I'll be trying some new workouts in the evenings. I am going to stick to the meal plan and meal prepping. I am cutting out sugar for No Sugar October. I thought I had made this up, but apparently it's Breast Cancer Awareness month and sugar is the #1 food that causes cancer. If you'd like to join me, you can search No Sugar October on Facebook and ask to join! I am going to be doing research and studying to be an even better coach for my customers! I am going to  read all the personal development books I can get my hands on to build my business. It's going to be a BIG month for me, because I say so and I'm going to make it happen.

What kind of goals do you have this month? Do you need help staying on track? Do you lack motivation? Message me and lets chat!

Losing weight one pound at a time

Losing weight is one of the most frustrating things I've ever done. You have to be patient. You have to work hard. You have to have will power. It doesn't happen over night. You have to eat right. You have to say no. There are so many aspects I struggle with.

When I started 21 Day Fix, I was pumped, and I stuck to it better than any other program I've ever done. I've tried quite a few programs. I lost 7 pounds quickly. I hit a plateau. I pushed through. I lost 4 more pounds. I hit a plateau. I lost a few more pounds. I hit a plateau. You get the point. When I say plateau, I'm talking about doing everything right, and not losing for two weeks. I'm nursing, so my body is holding onto weight like crazy, but sometimes we just get in ruts. I've learned to trust in the process, and keep pushing through. Professionals created this program, and other Beachbody programs. Many, many, many people have seen results. Many people have lost a ton of weight on these programs. It wouldn't be so if they didn't work. But you have to trust in the process.

I have sweat like crazy, I have bled, okay only a little from a popped blister but still!, and I've cried while working out. There are days I would rather sleep in than get up before my kids and workout. There are days I would rather eat candy instead of a salad and grilled chicken. On those days, I remember why I started. Why am I doing this?

I am worth it. My family is worth it. My customers and friends are worth it. This is why I push myself. This is why I cook all of these meals and try to find healthy but yummy meals for my family and for my friends. This is why I sweat and get stinky. This is why I yell at my TV and push on instead of pushing stop and turning the TV off. This is why I won't give up. Because of how much better I feel when I keep going. Because of all of those who are counting on me. And because I AM WORTH IT.

Worthy

Something I've been thinking a lot about lately is struggles. I often go through struggles, as does everyone else, but I usually let them get me down. Not just depressed, I struggle with depression too, just low on myself. I've frequently been hard on myself, my body, my sense of style, my hair, and other physical attributes, and even harder on my personality. I never get enough done in a day, I take too long to make decisions, I lose patience with my kids or husband, I am awkward around others, I'm an emotional spender,etc.

(Within the first year of my marriage vs. today. Which picture looks happier?)

Since I've been working on myself and coaching, I have gained so much confidence. I am not perfect, I still have slinky skin on my stomach, I have stretch marks in places I didn't know people got stretch marks, I still have weight to lose, but I FEEL GREAT! Even more importantly, I'm learning to love myself the way that I love others. I've always thought the best of others, and have seen their worth even when they can't. Many times in my life, I've been amazed at how people don't see how beautiful, smart, kind, strong, talented, and on and on they are. I needed to start being as loving to myself.

I think a lot of people are like that, too. It's easy to be hard on yourself, to look in the mirror and only see the negatives. How much harder is it to look in the mirror and see all of the good things about yourself? I know it's easier said then done, but try it. Try it RIGHT NOW. Go look in the mirror and point out 5 good things about your physical features. And then 5 good attributes or talents you have. I know I sound crazy, but negativity creates more negativity. So what does thinking more positive do?It creates more positive thoughts! Could you use more positive thoughts? EVERYONE could.

Another thought that I've had lately, is to be appreciative of what God gave me. Would he want me to be down on myself? No. I may not be perfect, but he didn't make any flaws when he made me. He made me just the way I was supposed to be made. Does God want you to hate your body? NO!

We are worthy of so much more than we give ourselves. Many times when I talk to people about this program, they feel guilty spending the money on themselves. If your child needed something to feel better about themselves, to love themselves more and gain confidence, would you buy it for them? It sounds silly that way, but what I'm trying to get at is that I wish more people could see that they ARE worthy and deserving of doing something like this for themselves. They are worthy of taking 30 minutes a day to workout and gain those awesome endorphins. They are worthy of healthy food for fuel. They are worthy of feeling better about themselves.

What I can give people is so much more than diet and exercise. But even more, is what you can give yourself.

Tracking your food

One of my biggest struggles is keeping track of how many, or how little, I've eaten. I have the 21 Day Fix Fit tracker (which is only for Iphones right now), but I don't always log in my food. I used to eat WAY too much, and now I feel like I'm shoving food down. When you change your relationship with food from using food for comfort to mostly using food for fuel, you don't want to think through it so much! You wouldn't think it was a problem, but I want to burn FAT not hold on to it. You're body  needs to properly be fueled, frequently, and with the right foods.

I decided to come up with a little system to help me. Maybe it'll help you too!

I got some button magnets and craft paint from Walmart. The magnets were $5.97, and the craft paint was $2.97. This may seem expensive when you can just get a free, or fairly cheap app on your phone, but I will explain why this will help me better in a moment.

 I found some clear nail polish in my bathroom, and laid down some news paper. The paint didn't go on nice and smooth as I hoped, so I put it on thick, and dabbed. It made a lumpy coating, but it looked kind of cool.

I painted all the magnets with the colors I needed and let them sit and dry for about 2 hours, just to be safe.

I added a thick layer of the clear nail polish. It evened out the lumpy look. Then I let them dry another hour. (You may not need to wait this long, I just wanted to make sure they would be dry before moving them to my fridge.)

As you eat a container, slide a colored magnet to the right. You can spread them out on your fridge or keep them fairly close together. Whatever you prefer. 

Why will this work better than an app? Because first of all, I never even logged into the app every day. It's kind of hard to avoid these when they're right on my fridge. I walk past them 1,000 times a day, so I'll be reminded to eat. AND in the evenings, when I just want to keep eating, I have the accountability of those magnets right there stopping me from opening the fridge! 

I'm about to make Jake's set, and I'll keep going and make a set for each of my kids as well. Sometimes we get distracted and don't even know how much our kids have eaten, or what. I can make sure they get in all their fruits and veggies, and feel better about what they've eaten at the end of the day. As they get older, they can learn to keep track of it themselves, and learn to get them in because it's so important.

Is this something that would help you? What would you do differently? Let me know!

Saturday Struggles

I posted on Facebook about my issues with body image and anorexia, and I don't want to be repetitive, but I do want to write a little about struggles I have. It helps me to write things out, so this might not be the most exciting post.

I really struggle with body image, and even though I'm 80 pounds lighter today than I was had my daughter, I still feel that size at times. I have to make a conscious decision to love myself, everyday. I know I look much better now, and I feel much better. I have Celiac disease, so I FEEL 10,000 times better. But every once in awhile, I'll look in the mirror and think I still have SO much work to do.

I will always have work to do, I love this program and all the other Beachbody programs I've tried, so I'll always be doing something. But I've decided to throw out the "number" I want to be. I don't care about being a size anymore. It's nice to try on clothes and be surprised when a size fits, or is too big. That will always be exciting. But I'm not aiming to get to a tiny size anymore.

What are goals I have now? To work out 6 days a week. To keep eating healthy foods, and fueling my body with the best foods. To keep improving, because there's always room for improvement. To increase my weights or push myself harder. I don't need to be extreme, I just want to enjoy myself and push my body because it can do more.

Do you have body image issues? Have you ever struggled with an eating disorder? Either not eating, binge eating, emotional eating, etc? How have you gotten over them? Or are they still an issue? I'd love to hear from you! Message me, it can be between us, but I would like to know, for self improvement as well as helping others.