There are lots of ways to manage hunger. One of the best is getting ahead of it and feeding your body at regular intervals, quite like you'd feed a baby or a diabetic. Predictable, regular meal times and snack times make the body function better. This applies to waking and sleeping too.
There are many reasons why this is so effective. For starters, we love to eat, so it is nice to know we have meals and snacks to look forward to. We benefit from eating approximately every three hours. After three hours, the internal hunger becomes so primal that it is hard to manage.
Internal hunger versus external hunger is an important distinction to make. Internal hunger comes from your insides. You need protein, a healthy carbs and a healthy fat to satisfy this "problem." Good, nutritious food is the answer when you are internally (physically) hungry. Your stomach is growling. Your energy is low. Your mind is a little foggy. You might even be getting a headache.
External hunger, on the other hand, is about opportunity. It is coming from your surroundings. It has nothing to do with physical hunger. The big problem with external triggers is that if you are not managing your internal hunger, your external cues are going to lure you in and trap you. We have a much better chance of resisting temptation when we are satisfying our internal hunger pangs.
My best recommendation is to plan on needing to eat. Three meals a day plus snacks in between usually works for most people. Some people like itty bitty snacks (like 10 or 20 almonds or a cheese stick). Some people like more hearty fare especially late in the afternoon between lunch and dinner. Energy is at an all time low, and there is still plenty of work to be done and daytime to activities to face.
I have to say that managing my hunger, having healthy snacks with me wherever I go has been a huge help in managing cravings. Your body is looking for satisfaction from the foods groups--not the chocolate or french fry groups. Your mind tells you that you want chocolate or french fries. That's ok--but let it be because you choose it not because you were stimulated by a drive through.
Plan on being successful by planning on needing to eat. Yes, you can.
Thursday, February 28, 2019
Wednesday, February 20, 2019
Tough Times Call For Perseverance: SHIFT YOUR MINDSET
I am sitting in snowy Minnesota, on yet another morning of snow, so much snow that I have to shovel so that my 20 pound fur baby, Pippa, can go outside and do her duty, so to speak. This has been an incredibly tiresome stretch for us, setting records for snowiest month--with yet more to come. Kids are home from school AGAIN. I have injured my lower back from all the shoveling. I have been going to acupuncture, taking CBD and forgoing the rower at my gym and cannot shovel the rest of the season.
It makes me think about what it takes, in my mind to make it through. I return to the power of the mindset to shift my thoughts, then shift my feelings, and then shift my actions. This is how I am doing it. First, I notice that my mind is saying this weather stinks. Second, I am going to "reality check" this thought. Does it really stink? Well, for me, yes it does because I have to drive in it. But, for the cross country skiers it does not stink. For people who love the look of falling snow and are home in a clean house, with fun people, and meals prepped and have a home gym and a lavender scented meditation room, NO, for them, it does not stink. Third, I am going to ask myself if this is a helpful thought (to think that this weather stinks). Well, even though this weather stinks for me (that is my reality)--it is not helpful to keep thinking this way. It makes me feel bad, which then makes me wonder about eating something chocolatey to "feel better." Wait--I am the wellness coach. I am smarter than this. Yes, that reality check is true. Yes, that is a helpful thought. That means I am moving onward! That is the virtue of perseverance.
Make no mistake about it. It takes a lot to keep going when you want to give up, give in, go back to bed and not care. The truth is, we do care. We care a lot. We care so much that we DO NOT ever GIVE UP. NEVER EVER. That's how worth it, worthwhile, worthy we are. We cannot ever give up on ourselves. That's all there is to it.
So, for me, today I am going to practice that "fake it til you make it" through the day messaging. I say you might try it too! Why? You are worth it.
It makes me think about what it takes, in my mind to make it through. I return to the power of the mindset to shift my thoughts, then shift my feelings, and then shift my actions. This is how I am doing it. First, I notice that my mind is saying this weather stinks. Second, I am going to "reality check" this thought. Does it really stink? Well, for me, yes it does because I have to drive in it. But, for the cross country skiers it does not stink. For people who love the look of falling snow and are home in a clean house, with fun people, and meals prepped and have a home gym and a lavender scented meditation room, NO, for them, it does not stink. Third, I am going to ask myself if this is a helpful thought (to think that this weather stinks). Well, even though this weather stinks for me (that is my reality)--it is not helpful to keep thinking this way. It makes me feel bad, which then makes me wonder about eating something chocolatey to "feel better." Wait--I am the wellness coach. I am smarter than this. Yes, that reality check is true. Yes, that is a helpful thought. That means I am moving onward! That is the virtue of perseverance.
Make no mistake about it. It takes a lot to keep going when you want to give up, give in, go back to bed and not care. The truth is, we do care. We care a lot. We care so much that we DO NOT ever GIVE UP. NEVER EVER. That's how worth it, worthwhile, worthy we are. We cannot ever give up on ourselves. That's all there is to it.
So, for me, today I am going to practice that "fake it til you make it" through the day messaging. I say you might try it too! Why? You are worth it.
Thursday, February 14, 2019
Self Compassion is Healthy
Being kind to yourself is actually good for your health. When you are positive and empathic, you feel better. Feeling better is a big part of doing better. On the other hand, beating yourself up and listening to your inner critic is damaging to your health because it makes you feel bad. When you feel bad, you often do badly. It really is that simple.
Sometimes, as adults we overthink these things, and we need reminding. We need to remind ourselves that it is not ok to bully yourself. If your child or friend came to you and told you how terrible they felt about themselves because of something they regret, you would not continue to gang up on them and go negative. You would very likely give perspective and help them see the situation in another light. You would do your best to help them overcome that situation so they could move on and even learn from it.
The next time you find yourself regretting a food choice or a behavior decision, take note. Stop and ask yourself a few questions: 1) is this true--reality check? 2) is this something I would say to my best friend or child? And then, commit to treating yourself with the kind, loving words of support and encouragement you would extend to others so you can move onward.
I know this is easier said than done. I am no more perfect than anyone else, so I practice these skills myself. If it helps to air out your own grievances or regrets about what is happening, then do it. And then give yourself the room to forgive yourself and go on.
I so wish I felt the way I did one summer day, long ago at my grandparents' house. I was about 5 or 6 years, and I climbed up the kitchen counter and opened the corner cabinet and turned the plastic lazy susan until the Baby Aspirin bottle came by. Then I ate a bunch of those tiny orange aspirins like candy. Next thing I know, I am at my Nanny and Poppy's house. They just looked at me and loved me. I don't know where my parents were; they obviously took me there. I don't know where my four siblings were. But, I do know that Nanny and Poppy looked at me like I was the best person in the world. I felt so good. I didn't feel like I was bad because I ate those aspirins. I didn't get sick from them, but I knew I shouldn't do that again even though they tasted like tang. I just felt like I was an important person and that things would be ok. Fast forward to today, and I would give anything to go back to their ranch house and sit in their garden and feel that way. I remind myself of how good they made me feel about me. I remind myself that even if it doesn't seem like I "deserve" it, I can still get it.
This week, think of a time where you felt the LOVE. Remember what that was like. And turn it on yourself. Why? Because you are worth it. That's self compassion. To your health!
Sometimes, as adults we overthink these things, and we need reminding. We need to remind ourselves that it is not ok to bully yourself. If your child or friend came to you and told you how terrible they felt about themselves because of something they regret, you would not continue to gang up on them and go negative. You would very likely give perspective and help them see the situation in another light. You would do your best to help them overcome that situation so they could move on and even learn from it.
The next time you find yourself regretting a food choice or a behavior decision, take note. Stop and ask yourself a few questions: 1) is this true--reality check? 2) is this something I would say to my best friend or child? And then, commit to treating yourself with the kind, loving words of support and encouragement you would extend to others so you can move onward.
I know this is easier said than done. I am no more perfect than anyone else, so I practice these skills myself. If it helps to air out your own grievances or regrets about what is happening, then do it. And then give yourself the room to forgive yourself and go on.
I so wish I felt the way I did one summer day, long ago at my grandparents' house. I was about 5 or 6 years, and I climbed up the kitchen counter and opened the corner cabinet and turned the plastic lazy susan until the Baby Aspirin bottle came by. Then I ate a bunch of those tiny orange aspirins like candy. Next thing I know, I am at my Nanny and Poppy's house. They just looked at me and loved me. I don't know where my parents were; they obviously took me there. I don't know where my four siblings were. But, I do know that Nanny and Poppy looked at me like I was the best person in the world. I felt so good. I didn't feel like I was bad because I ate those aspirins. I didn't get sick from them, but I knew I shouldn't do that again even though they tasted like tang. I just felt like I was an important person and that things would be ok. Fast forward to today, and I would give anything to go back to their ranch house and sit in their garden and feel that way. I remind myself of how good they made me feel about me. I remind myself that even if it doesn't seem like I "deserve" it, I can still get it.
This week, think of a time where you felt the LOVE. Remember what that was like. And turn it on yourself. Why? Because you are worth it. That's self compassion. To your health!
Thursday, February 7, 2019
Life Without Limits Is Chaos
Life without limits is chaos. No one likes chaos. So, we have to take into consideration some limits so that we can function, coexist and thrive. In so many areas of life, we accept this without question. Stores post their hours. We shop when they are open. We do not break windows and go inside when they are closed to steal what we'd like. That won't work. We do not want to suffer the consequences of that destructive behavior. We respect the limits.
Let's turn to our food choices, our sleeping time, our fitness routine. These feel different than store hours, because it is up to us to decide where the limits should be. We can change them from day to day depending on our circumstances. Unlike store hours, our limits are not set in stone. If I don't work out now, I might be able to do it later. Yes, this is true. If I don't want to go to bed now because I am watching Netflix, no one is going to come to my house and stop me. The next day I might suffer fatigue and lack of focus because of lost sleep, but that's likely a minor consequence I can live with.
When it comes to food choices, however, things can really fall apart without limits. Most of us benefit from knowing what those limits should be to stay accountable. Whether it is counting smartpoints, filling up on zero point foods, monitoring feelings of satiety, or managing portion sizes, these limits help us function better. These limits help us manage hunger and keep us from overeating. These limits can help us lose weight, maintain weight loss and promote mindfulness with our food choices and behaviors around food. This reminds me of a comment I heard today from a member, who lost almost 100 pounds--food freedom. Ironically, food limits actually promote food freedom. When you know what you can eat and what you might restrict, you have freedom to make choices that work for you whether it is a planned treat or a healthy dinner or an robust late afternoon snack. Freedom means you have the ability to decide, from moment to moment what will work.
Sometimes just by shifting your mindset and rethinking what limits actually do for you , you realize how much freedom you have to live the life you really want.
Let's turn to our food choices, our sleeping time, our fitness routine. These feel different than store hours, because it is up to us to decide where the limits should be. We can change them from day to day depending on our circumstances. Unlike store hours, our limits are not set in stone. If I don't work out now, I might be able to do it later. Yes, this is true. If I don't want to go to bed now because I am watching Netflix, no one is going to come to my house and stop me. The next day I might suffer fatigue and lack of focus because of lost sleep, but that's likely a minor consequence I can live with.
When it comes to food choices, however, things can really fall apart without limits. Most of us benefit from knowing what those limits should be to stay accountable. Whether it is counting smartpoints, filling up on zero point foods, monitoring feelings of satiety, or managing portion sizes, these limits help us function better. These limits help us manage hunger and keep us from overeating. These limits can help us lose weight, maintain weight loss and promote mindfulness with our food choices and behaviors around food. This reminds me of a comment I heard today from a member, who lost almost 100 pounds--food freedom. Ironically, food limits actually promote food freedom. When you know what you can eat and what you might restrict, you have freedom to make choices that work for you whether it is a planned treat or a healthy dinner or an robust late afternoon snack. Freedom means you have the ability to decide, from moment to moment what will work.
Sometimes just by shifting your mindset and rethinking what limits actually do for you , you realize how much freedom you have to live the life you really want.
Thursday, January 31, 2019
Humility as a Virtue
I have been thinking a lot about humility lately. It is a virtue for starters. I can honestly say that I appreciate being humbled by others--even when it doesn't feel good. Last week, someone came up to me and constructively critiqued my work. I wasn't expecting it; it did not come from my manager or even my coworkers. It gave me pause and helped me think about myself and my performance. Oh, to see ourselves as others do...
Then, the polar vortex came along and took Minnesota by frigid storm. Schools closed; workplaces shuttered. Everyone went indoors if they could, and I found myself thinking about how the weather itself humbles. It started me thinking about my childhood hero, Laura Ingalls. How did she do it? How did anyone cope with the elements under duress? Obviously, they had no choice and didn't know any different, but still. This weather caused me to go inward with my thoughts and consider what really matters--safety first and survival.
And then, I started thinking about how self improvement with weight loss, fitness, personal growth all involve a large dose of humility among other key virtues like patience, strength, courage and faith to name a few. We have to have courage to even begin something new or to go back to it over and over again. We have to have faith that eventually our hard efforts will reap the rewards we are seeking. We have to be strong in body, mind and spirit to simply persevere day in and day out. And, we can be humbled at any step in the process. Sometimes like the weather--there are forces far greater at work. And for this, I am humbled yet again.
I brought up humility with my yoga students this week. On Tuesday--before the nastiest of all cold set in, I had a large group of yogis in barefoot on the mat as usual, keeping their routine going. It was admirable. The human spirit to persevere is daring and strong.
There will be a 90 degree temperature swing in Minnesota by this weekend. Nature's reminder that anything can happen yet still life goes on, like it did for generations before us and generations to come. This is the humility I am focusing on now.
Then, the polar vortex came along and took Minnesota by frigid storm. Schools closed; workplaces shuttered. Everyone went indoors if they could, and I found myself thinking about how the weather itself humbles. It started me thinking about my childhood hero, Laura Ingalls. How did she do it? How did anyone cope with the elements under duress? Obviously, they had no choice and didn't know any different, but still. This weather caused me to go inward with my thoughts and consider what really matters--safety first and survival.
And then, I started thinking about how self improvement with weight loss, fitness, personal growth all involve a large dose of humility among other key virtues like patience, strength, courage and faith to name a few. We have to have courage to even begin something new or to go back to it over and over again. We have to have faith that eventually our hard efforts will reap the rewards we are seeking. We have to be strong in body, mind and spirit to simply persevere day in and day out. And, we can be humbled at any step in the process. Sometimes like the weather--there are forces far greater at work. And for this, I am humbled yet again.
I brought up humility with my yoga students this week. On Tuesday--before the nastiest of all cold set in, I had a large group of yogis in barefoot on the mat as usual, keeping their routine going. It was admirable. The human spirit to persevere is daring and strong.
There will be a 90 degree temperature swing in Minnesota by this weekend. Nature's reminder that anything can happen yet still life goes on, like it did for generations before us and generations to come. This is the humility I am focusing on now.
Wednesday, January 23, 2019
Body Positivity Through Exercise
One of the best ways to feel good about your body is to move it. Research shows that people who exercise have a better body image and body confidence than people who don't. That makes perfect sense because when we move the body we get out of the judging, observing, jumping monkey mind. Getting the blood pumping and increasing the oxygen feels good. If there is a specific workout or class to participate in, then simply completely the class fuels us with accomplishment alongside all of those endorphins. Reminding ourselves how good it feels to accomplish something like a workout is all it takes to go back for more.
Nowadays there are so many versions of activity, fitness or exercise. Everything from classic group fitness classes in a club setting to getting steps in around the house--it all counts because it all adds up. These activities can be done with others or privately. There are endless options online with youtube and apps. Who would have thought that spin class could actually be done at home on the peloton bike? That brainchild came from a new dad who wanted to go to spin class but was at home with a newborn. He's biking all the way to the bank.
Physical exercise that you enjoy can be a hobby like tennis or pickleball or zumba class. It can also be a social outlet. Or, at the other extreme, it can be a solitary activity creating a break from people and their issues. No matter how you view it, physical activity is required to be a whole and healthy person. You have a body. The body wants to move. Don't let the mind talk your body out of doing something good even if you are tired. That's the irony. Even if you are tired, a little bit of energetic movement will actually create more energy. It's counterintuitive, but it's true.
You are not your body, but it matters. Treating it right with healthy food is key. Most weight loss comes from food choices. But up to 20% of weight loss can come from exercise. That's a boost for the body and the mind and the body confidence.
Your mind is stronger than your body, so this week, let your mind talk you into doing something healthy for your body. See what it does for you. See how it makes you feel. Just do something more than you have lately so you can feel positive, confident and capable.
Because you are!
Nowadays there are so many versions of activity, fitness or exercise. Everything from classic group fitness classes in a club setting to getting steps in around the house--it all counts because it all adds up. These activities can be done with others or privately. There are endless options online with youtube and apps. Who would have thought that spin class could actually be done at home on the peloton bike? That brainchild came from a new dad who wanted to go to spin class but was at home with a newborn. He's biking all the way to the bank.
Physical exercise that you enjoy can be a hobby like tennis or pickleball or zumba class. It can also be a social outlet. Or, at the other extreme, it can be a solitary activity creating a break from people and their issues. No matter how you view it, physical activity is required to be a whole and healthy person. You have a body. The body wants to move. Don't let the mind talk your body out of doing something good even if you are tired. That's the irony. Even if you are tired, a little bit of energetic movement will actually create more energy. It's counterintuitive, but it's true.
You are not your body, but it matters. Treating it right with healthy food is key. Most weight loss comes from food choices. But up to 20% of weight loss can come from exercise. That's a boost for the body and the mind and the body confidence.
Your mind is stronger than your body, so this week, let your mind talk you into doing something healthy for your body. See what it does for you. See how it makes you feel. Just do something more than you have lately so you can feel positive, confident and capable.
Because you are!
Friday, January 18, 2019
Dreaming vs. Living
I saw a quote this week that said dreams are what you live for. It made me think about the distinction between living life vs. living for your dream life. It also made me think about where dreams come from in the first place--and how these dreams drive our behavior and define our lives.
Dreams are emotional. They come from the heart. They don't have to make sense to the mind. They are wishes that bring us enormous happiness and make life feel worthwhile. They make us feel important. If we didn't have dreams, then life would feel like work most of the time.
Dreams also give us reasons to do certain things. If you want to go on a great spring break vacation, maybe you need to save some extra money every week. That might mean forgoing dinners out or clothes shopping in the short term, but those are sacrifices that you are willing to make, because what you really want--your spring break vacation means so much more to you.
When it comes to self improvement, we have big dreams. I think we often talk ourselves out of our dreams because we sell ourselves short. We may believe these dreams aren't coming to fruition fast enough. We decide that "it's too much work." The truth is, you are not too much work. In fact, you are never going to be too much work. You deserve to live your dream life. You deserve to dream your fully realized life. That's all there is to it simply because you want it.
This week, slow down long enough to ask yourself if what you have is enough for you. And, or, are there things you would really like that you don't have? Is there something that bothers you? Are you living your "best" life? Or, are you letting yourself settle for less than what you dream of? The time is now to dig deep and let your heart speak. Let those wishes come forward. Let those dreams inspire you to take risks, step outside your comfort zone, make sacrifices so that you can live the dream. Your dream.
Dreams are emotional. They come from the heart. They don't have to make sense to the mind. They are wishes that bring us enormous happiness and make life feel worthwhile. They make us feel important. If we didn't have dreams, then life would feel like work most of the time.
Dreams also give us reasons to do certain things. If you want to go on a great spring break vacation, maybe you need to save some extra money every week. That might mean forgoing dinners out or clothes shopping in the short term, but those are sacrifices that you are willing to make, because what you really want--your spring break vacation means so much more to you.
When it comes to self improvement, we have big dreams. I think we often talk ourselves out of our dreams because we sell ourselves short. We may believe these dreams aren't coming to fruition fast enough. We decide that "it's too much work." The truth is, you are not too much work. In fact, you are never going to be too much work. You deserve to live your dream life. You deserve to dream your fully realized life. That's all there is to it simply because you want it.
This week, slow down long enough to ask yourself if what you have is enough for you. And, or, are there things you would really like that you don't have? Is there something that bothers you? Are you living your "best" life? Or, are you letting yourself settle for less than what you dream of? The time is now to dig deep and let your heart speak. Let those wishes come forward. Let those dreams inspire you to take risks, step outside your comfort zone, make sacrifices so that you can live the dream. Your dream.
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