And I'm back! And married!

So, confession- I’ve forgotten how to eat well. I was talking to Brooke on the phone the other night, and told her I had gone to the grocery store and struggled, wandering the aisles attempting to find something healthy, tasty, and easy to make for dinner.  Her response? “umm why don’t you print one of your old blog posts and read it?” So I’m coming back to the blog to try and put the pieces together again.

Brief recap of my eating over the past 10 months I’ve gone without blogging! I’m sure you were all dying of suspense over whether or not the food-stressed bride got it together and lost 20 lbs  OR if the pressure had pushed me in the opposite direction and I ended up gaining weight before the wedding?

And the final answer is…  I felt good on my wedding day.  I wasn’t the skinniest I’ve ever been, and I never lost that magical 5 lbs everyone said would drop off the week of the wedding. But I managed to take off somewhere around 10 pounds and it was enough to let me feel pretty, but still look like myself. Ok fine, if you insist… I’ll share some pics :)

So, to get back to the reason I am so food ignorant lately- since I last blogged I’ve gone on a cooking hiatus.  First I joined Jenny Craig (don’t judge, it was desperate times).  It worked, however I didn’t feel good about the food I was eating. It may have been low-cal, but I wouldn’t call it “healthy”.  Following Jenny, Chris and I both did The Fresh Diet, which delivers fresh meals to your door daily.  Now THIS is a miracle worker.  The food is great, very healthy, and when I followed it strictly, I lost weight (meaning not drinking wine with it). Chris lost over 20lbs on the diet, which is amazing!

So, all of this leads me up to the wedding, October 8^th, a magical magical day, followed by an even more amazing honeymoon in the British Virgin Islands during which I ate, drank and relaxed to my hearts content.

Paradise in the BVI with my husband! :)

And now here I am, feeling like a beginner all over again, helplessly wandering the isles of grocery stores.   Now that the weddings over, it’s back to reality, time to just get back to living what I like to call “healthy” normal.  It’s enjoying life and food- but minding portions, planning ahead, and making good choices.  First step, re-reading old blogs!

XOXO

Chel

Keeping The Faith

Wouldn't you think there's nothing more motivating than an upcoming wedding to help get focused on eating right and working out? You'd be right. Kind of. It definitely makes you think about it a lot more. In fact I have been obsessively thinking about not much else lately.  But it's not motivating or helping- it's hurting.
I have been struggling.  I mentioned in my last blog post that I joined Weight Watchers- well I gained 2.5 lbs my first week.  Not something I'm proud of.  Not a fluke though either- it wasn't the program that was broken. 
The pressure of knowing that this big day is coming is getting to me.  Food in general is stressing me out.  I am constantly battling negative thoughts about being a "fat bride". When this mindset sets in it's easy to forget how much I know.  I know how to follow a diet. I know how to eat right.  I know how to plan meals and workouts ahead for success. I have the tools, but when I'm overwhelmed I lose this confidence in myself and feel helpless and out of control.
It's hard for me to even write this blog- but in a way it's part of me battling my demons.  I am GOING to to do this. And I'm going to do it without hating myself along the way.  The point a  wedding is not to be skinny, or beautiful. It's to publicly commit to the person you want to spend the rest of your life with in front of your friends and family- a wonderful once in a lifetime occasion.  And on that day- the most important thing is that I'm happy inside. And I won't be if I torture myself for the next 9 months.  Does this mean I'm giving up my weight loss goal? Heck no.  It just means I'm going to work on calming down and focusing on doing what I know, not on instant results. I'm going to give Weight Watchers a shot, really working the program and stick with it for a few months before deciding if it works for me. I'm going to make working out a priority and I'm going to keep my kitchen stocked with healthy options.  Most importantly, I'm going to trust in myself and my own ability to make this happen. 

My Points Calculator!

So- actions speak louder than words. I started last night with a healthy grocery trip and then this morning labeled EVERYTHING in my fridge with Weight Watchers points.  That way when I pick something up-even if I'm grabbing on the go, there's no mystery in what I'm eating. For breakfast I had peach Greek yogurt with a half cup Go Lean and sliced bananas mixed in.  It was delicious, filling and only 5 points. (I get 30 per day). Midmorining snack will be a TJ's mini fiber muffin (2pts) Lunch will be a sandwich thin with turkey, cheese, lettuce and mustard (7pts) afternoon snack of either one of my think thin mini bars (3 pts) or an apple and laughing cow cheese wedge (1pt).  Dinner tonight will be a chicken salad (6), because I've got book club and I want to save room for a glass of wine (4pts) and a few appetizers(3-5)pts.
So there it is. Not crazy, just smart balanced eating. Managing my mindset.  I know I can do this.
XO
Chel

Who Do You Want To Be?

“Life is not about finding yourself. Life is about creating yourself.” – Anonymous
Isn't that a great quote? Think about it for a minute. Really- why would your "self" just be out there floating around waiting for you to discover it? Doesn't it make more sense to think that you are creating who you are every single day with each choice and action?


If you look at your life this way- it's amazing how many more possiblites open up. Imagine if instead of stressing and searching for fulfillment from external sources- you woke up each day and took steps toward becoming the person you want to be. Imagine the difference you could make. 
How is this food related? Think about it- our bodies are one of the few things that we have 100% control over. You decide everything you put in your mouth, you determine when and how often you exercise. Most of us have a goal in mind when it comes to a healthy lifestyle, whether it's losing 10 lbs or fitting into your skinny jeans. Figure out what your goal is and then make the choices that will help you get there.

Create your own mission statement.  Who do you want to be? The potential is unlimited.  
XO
Chel

Mood Swings Got You Down?

Disclaimer- this is an article I wrote for one of the Health & Fitness websites I do content writing for- but they rejected it because they wanted less "natural" ways to prevent more mood swings and more supplements- so their loss = your gain :) Enjoy! 

A common problem for dieters is dealing with mood swings. A change in diet affects more than just your weight, it impacts your entire body including your mental health. Whether you've started a new diet, or simply feel like your emotional ups and downs have become a challenge for you to manage, natural supplements can be a great fix. Below are 5 natural supplements that can help prevent mood swings to keep you happy and healthy.

Sleep

Before considering supplements, take an evaluation of your current lifestyle.  Are you getting enough sleep? No supplement in the world can fix a mood swing problem if it’s caused by a deficiency of your bodies physical needs.  Sleep is one of them. The average adult needs between 7-9 hours per night.  Mood Swing Fix: Pay attention to how many hours of sleep you are getting and make sleep a priority on your to-do list.

Exercise

Exercise is a great natural mood booster!  The happy floating feeling of accomplishment you have after a tough workout, you’re not imagining it.  Exercise boosts the body’s natural endorphins which elevate the mood and leave you with a positive feeling that can last for hours. Mood Swing Fix: When you feel a bad mood coming on, lace up your running shoes and hit the gym.  Changes are you’ll feel better and at least more accomplished when you return.

Diet

What are you eating? Often times mood swings are actually our brains reaction to a blood sugar crash caused by eating processed, high sugar foods. Whole grain natural foods are less likely to have this effect.  Another dietary suggestion is get your leafy greens! Veggies are good for your body, but your mental state as well due to their folate content which is essential in the production of serotonin, a “feel good” chemical in the brain. Mood Swing Fix: Try cutting sugars and processed foods out of your diet for a week and see if your mood stabilizes.

Ok- so you’re sleeping 8 hours, working out, have your diet in check and are still moody? The following two natural supplements have been shown to have an impact on mood stabilization. 

5-HTP (5-hydroxytryptophan) is an amino acid with the main purpose of increasing serotonin productivity in the brain. The recommended dosing is 50-300 milligrams per day with effectiveness seen after two to three weeks.  A second herbal alternative is St. Johns Wart, a mood supporting supplement that has been around for decades and has shown great effectiveness in improving general mood and relieving the symptoms of depression.  Both 5-HTP and St Johns Wart are prescribed as prescription drugs in Europe, unlike the US where they are sold as herbal remedies commonly found at a health food store and are not subject to FDA regulation. Be cautious and make sure you are purchasing a high quality product and that if you plan to take either with existing prescription drugs; you run it by your doctor first. Mood Swing Fix: Talk to your doc if you are considering either of these and be sure to give them a few weeks to take full effect.

Kill Your Cows. (In a non-violent, vegetarian way)

I just finished reading a FANTASTIC book- Once Upon A Cow: Eliminating Excuses and Settling for Nothing but Success, by  Dr. Camilo Cruz. Since I started the book, I have been walking around the house muttering to myself about killing cows. Chris is probably pretty disturbed.
I'll fill you in on the cow story and then explain how that relates to taking 100% responsibility for your own personal success in any area of your life.  
The author starts the book with the tale of a wise man and his student who are traveling through the countryside looking for a place to stay the night. They come upon a family who takes them in and are shocked at the poverty this family is living in. Tiny living quarters, not enough to eat, basically barely surviving.  The one thing the family has going for them is a single cow.  The cow is the envy of their neighbors, and although it produces barely enough milk for them to survive on, they see it as the best thing in their life.  The family's life revolves around this cow- feeding, protecting and caring for it.
The wise man and student spend the night with the family, grateful for their kindness and wake up early to leave.  As they are passing the barn the student watches in horror as the wise man KILLS the family's cow and they continue on their way.  The student continues to be bothered by this.
The following year- the wise man and the student travel back to the same countryside and they approach same family's home. As they arrive at the spot where their tiny house had been, they see it has been replaced with a larger, nicer home.  The student fears that the family has become homeless or abandoned the area in despair and is shocked to see one of the family members come out of the large house, looking stronger and much healthier than on their previous trip.
The family- unaware that is was the wise man who had killed the cow, welcome them both in to the house warmly.  The family members tell the story of how their life has changed since the death of their cow.  The huge loss of what was the center of their universe shocked them for a while and they feared starvation and further poverty.  But that fear motivated change, and drove them to pursue new farming and business ventures to survive which grew and led to great improvement in their quality of life. 
As they left the family and continued on their way, the wise man explains to the amazed student:  "If I hadn't killed the cow they would still be living exactly as they were, barely surviving,miserable but telling themselves they were lucky to have their cow.  The loss of the cow freed/forced them to seek other opportunities and change their lives."

We develop our excuses (cows) at an early age. We use them, nurture and protect them, and even justify them until they are no longer excuses but have become our own self-created reality. The danger in this is waking up years down the road to realize we've lead a very mediocre existence and fallen short of our hopes for our life. The main point of the book is that life is too short to accept "good enough" or "getting by" and each person is responsible individually for their own success.
The book is not health focused, but can be applied to all aspects of your life. Sounds simple, but if you pay attention to how many excuses, rationalizations or justifications for average behavior you make every single day, the cows standing in your path start to be more and more apparent.  Think about what you could do- the changes and results that could be made by eliminating all excuses from your life?

Obviously- the author and the book explain this concept more eloquently I do. I encourage everyone to read the book- no matter what your individual struggles or areas of your life you wish you could improve, you will be inspired to "kill your cows" by facing your challenges head-on and taking responsibility for your own reality.
XO
Chel
Quote of the day: "Balance. Food is one of life’s greatest pleasures. So is exercise. So is mental clarity. And health is the consummate ideal at the intersection of these components." Jessica Brookman, blogger.
PPS- Book is on sale at Amazon.com, see below for less than $8! 

Are You In Control of What You Eat?

There are very few things an adult person can have 100% control over in their life. Isn't it funny that food is one of them?

Because it is. And it doesn't feel always feel that way.

In a black and white world it would appear that to have control over one's weight and to eat perfectly every day the only things you'd need are knowledge, money and willpower.  Knowledge of what foods are healthy and how many calories you need each day to lose or maintain weight.  Money to spend on purchasing higher quality and/or lower calorie foods and the willpower to eat only those things that are determined good for you. It seems so simple. Yet I know plenty of people (myself included) who have all three of those things- and still struggle and often fail at controlling their eating.

I know how to eat healthy- what food to eat, when to eat it, etc but that doesn't mean I do it. And sometimes it can feel like the part of my life over which I have the least control.  But in reality- I am the only person determining exactly what goes in my mouth every single day.
These thoughts came up after last night when I was home by myself organizing the pantry. I'd had a really good day of eating and was actually thinking about today's blog and considering putting my food journal from the day on the blog.  And then in the back of the cabinet I saw an open bag of potato chips. Regular Ruffles Lays (note- these are NOT usually in my pantry! Chris... ). I don't even love potato chips but in that moment- all thoughts of blogging and calories went directly out of my head. I reached in and grabbed a big handful. My mind was blank. I ate them quickly and once they were gone, the thoughts came rushing back.
"Why did I just do that? Those weren't even good. My hands are all greasy! Guess that ruins tomorrow's blog about my day of great eating...  How many calories was that? Should I throw the rest away? Why can't I control myself?  I kind of want more- maybe just another handful.."
I was able to stop myself from a second handful- but it really got me thinking about WHY I would make the choice to eat them in the first place. There was NOTHING even enjoyable for me about cramming those chips into my mouth. It was a compulsion- almost like an automatic reflex. But at the end of the day the only person accountable for that is me. And it's my goals I'm sabotaging. And for what?   Let me tell you- my rational brain KNOWS that I'll get much more extended pleasure from having my jeans feel loose than mere seconds of potato chip crunching.
Maybe you'd think it's willpower I lacked in that situation. Maybe it was (I never said I had all the answers :) but I think stopping myself from the second handful was willpower.  The first handful felt out of my control- but it wasn't.  I think it was that crazy senseless urge that can overtake even the best intensions and is what kills many typical diets.  Doing perfectly until BAM- something trips you up and then you give up entirely. Those setbacks can make you think you're not good enough or strong enough to maintain a diet- because you don't really have any idea WHY you ate that bagel in the meeting or pulled into the drive thru at lunch. And that's when eating starts to feel completely out of your control and you figure you might as well give up.  I spent a lot of my life angry at myself for not being "strong" enough to diet and hating myself each time I failed.
Which is why I'm done dieting. This is a lifestyle change.  It's permanent.  It's not going away- even if I had eaten the whole bag of chips.  Nothing is ever ruined, I just have to keep trying, waking up each day and making as many good choices as I can. Even when you let yourself down, the ability to forgive yesterday's mistakes and move on what is going to help you maintain a healthy weight and lifestyle.  I don't think there's a magic "something" that will give me 100% control and stop me from ever giving in to a craving, or mindless eating or an occasional binge. I believe the key to weight loss is perseverance. Accepting your mistakes and moving on- committed to doing better the next day.
Live in the moment and try to make each choice a good one.  Not for a week, not for a month, but for the rest of your life. I'll leave you with a quote I liked out of my bootcamp journal. "Nobody can go back and start a new beginning, but anyone can start today and make a new ending."- Maria Robinson
Good luck! Make good choices today!
XO
Chel