Posts Tagged ‘weight’
Is bingeing on vegetables still bingeing?
Does eating a healthier food choice like green beans to excess still equate to overeating? Short answer? Yes. And trust me—as someone who once weighed over 450 pounds (and who took off over 250 pounds of excess weight and has kept it off for almost two decades), I should know.
This might seem like a question that didn’t need to be asked in the first place. But I recently saw a segment on a national morning show, during which they spoke to a celebrity who had just “joined” a national weight loss company. No need to mention any names. But said celebrity (AKA endorser) was going on and on about how edamame was a “free food” on the program and thus she could eat as much edamame as she wanted while still on the diet.
In my opinion, this is a potentially harmful theory when it comes to making healthier eating and lifestyle choices—and one of the reasons that so-called “diets” sometimes do not serve us as well as some of these for-profit weight loss companies would lead us to believe they do.
I know what it’s like to binge eat. I used to do it because I was depressed. I used to do it because I was happy. I used to do it simply because I liked a certain food and hadn’t yet comprehended the concept that I could have the food in a healthy portion and then have it again sometime in the future. This was mainly because I’d been taught the “on/off” diet mentality from a very early age. Favorite foods became forbidden fruit (so to speak) and I would eat them in huge amounts, thinking I would/could never have them again when on a healthier eating program.
After years of starting and then cheating on diets, I eventually realized that the issue of my constantly gaining more and more weight had nothing to do with my stomach (a place so many focus on when fighting the battle of the bulge) but, instead, had everything to do with my head (meaning my thinking). After coming to this conclusion, I set out to learn about why I was using food as an emotional crutch. At the same time, I was becoming aware that whenever I started a diet, I would focus on what I was giving up, instead of focusing on what I was gaining (no pun intended).
But even after successfully taking off the excess weight (without giving up certain food groups, without fad dieting, without pills and without surgery), I realized I was still bingeing at times. Sure, I was eating steamed green beans to excess rather than cartons (yes, plural) of ice cream. But I was still binge eating to the point of discomfort.
I soon realized that although the foods had changed, the behavior had not. There is a healthy portion of green beans to eat just as there is a healthy portion of ice cream to eat. And exceeding these portions only works to reinforce old habits that don’t necessarily serve us.
Eating to excess, no matter what the food choices, is still eating to excess. We’re left feeling uncomfortable, bloated and perhaps even feeling some shame about actions.
I have not kept the 250 pounds of excess weight off by eating unconsciously. I think about what I’m eating daily. I still use measuring cups and measuring spoons. Why? Because feeling good is worth any “hassle” that meal prep (and proper portion control) requires. Does this mean I never overeat? Of course, not. I’m human. I still enjoy dining out and will sometimes clear my plate in a restaurant (although sometimes I choose not to).
No matter if it’s food prepared at a restaurant or in a private kitchen, there is no such thing as a “free food.” Overeating is overeating. And binge behavior is still binge behavior. And these are actions that anyone wanting to lose excess weight and/or make healthier eating choices might want to examine. (And for the record, edamame can often be salty, which brings up an entirely different reason as to why it—or anything else—is not a “free food.”)
Who wants off the diet roller coaster?
Who’s ready for 2019? And who has met all of their goals for 2018? Please don’t feel badly if you didn’t reach of meet all of your goals. I have several I’m carrying from one year to the next myself. There’s no reason to beat yourself up. And if one of those goals happens to be getting rid of the diet mindset and getting off the “On again/Off again” diet roller coaster once and for all, 2019 could be your year.
Do you feel frustrated with dieting, losing weight and keeping it off? Are you exhausted from the emotional ups and downs that always follow an emotional eating outburst and then gaining the weight back that you lose?” Do you always end up “cheating” on your diet because of the constant tinge of hunger that goes along with deprivation and starvation, and the realization that it’s just too easy to put all the weight you might lose after a diet right back on again…
In 2019 and beyond, all of this can come to an end when you learn how to change your habits, behaviors and the relationship you have not only with food, but with yourself.
The battle against food, dieting and weight loss does doesn’t have to be the story of your life – and I’d like to invite you to a free event that will show you how to rewrite your story.
Here’s the sitch: My good friend and nutrition guru superstar Lisa Goldberg has invited me to present on The Right Mind, Right Weight interview series — a free online event where nutritionists, doctors, fitness experts, psychologists, coaches, therapists and other transformational health experts will gather for 11 straight days to share the latest of their tips, tools, strategies and more!
This isn’t just another “diet discussion” that will tell you about what you can or can’t eat, or how much you should exercise to see results. This amazing event is focused on changing your mindset on healthy eating and why learning how to change your thoughts, habits, and relationship with food is really the missing piece to your struggle with life-long yo-yo dieting.
You’ll discover why you keep sabotaging your efforts and how to stop that behavior and you will learn that losing weight doesn’t have to be difficult. Anyone reading this who is interested can register for free and then take part in the event to get started creating the habit, behaviors, and beliefs about food that will result in losing weight without being on a diet.
Because I’ve been invited to be a guest speaker for the event this year, I get to invite whoever I want to the event…100% free of charge. That means you, and anyone else in your life can access this information. As a loyal member of the Just Stop Eating So Much! family, I’d like to give you one of my exclusive invitations to attend this online summit.
Big lessons from small creatures
Stress is something we’re all familiar with. And like many, I subconsciously encourage mine with that little voice in my head that urges me to run around like Chicken Little, screaming, “The sky is falling” (whether it is or isn’t).
This kind of negative self-talk can lead me to all sorts of unsavory places. In fact, it was this pesky inner voice that kept me gaining excess weight for years and years. Stress and turmoil were the excuses I would use to overeat to the point of threatening my health, which led to my tipping the scales at over 450 pounds upon college graduation.
As loyal readers of this blog know, I eventually tempered the voice in my head and lost over 250 pounds of excess weight (and have kept it off for almost two decades). But every now and then that “Everything is wrong” voice tries to make a triumphant return. Just turning on the news, discussing diverse political views or simply pulling into rush hour traffic can amplify the voice, which ultimately encourages self-sabotage of one kind or another.
So after following animal advocates including Beth Stern on Instagram for years, I decided I was going to help the world in a small, small way… By fostering kittens that had been separated from their mothers and, otherwise, might not have a chance of survival. As some may know, with warmer weather being more prevalent, “kitten season” is lasting longer and longer. And if cats (feral or domesticated) aren’t spayed or neutered, the kitten population explodes. Not only do these little beings fill up the shelters (creating havoc for older animals waiting to be adopted), but without fosters to care for, feed and socialize them, they’re often euthanized (even at their very early ages).
This proposed good deed involved three precious kittens (each just 3-weeks old). Although my local city shelter didn’t know why, these babies had been separated from their mother and abandoned. So now I was going to be their “foster mom” (so to speak).
Looking back, I realize the kittens were as nervous as I was when I first brought them home. Thankfully they weren’t put off by Latte (my 7-pound dog), but they also weren’t ready to eat or sleep just yet. We all just kind of stared at one another… Until the grey boy (who I named “Gus”) promptly plopped onto his back and indicated he wanted a belly rub. This elicited what I’m pretty sure was Gus’s very first purr. And it was this purr that told his brother (a black boy I named “Bear”) and sister (a grey and white striped girl I named “Gwen”) that everything was going to be okay.
There were certainly hurdles involved. The kittens were so young that around-the-clock feeding was necessary. And none of them wanted to suck on the bottle or eat out of the dish. They wanted to be hand fed. So what did I do? Hand feed them, of course. (Latte had probably let them know I was a pushover.) Before I knew it, I was making sure they had a heat source at night (since they were too young to regulate their own body heat), teaching them to use a litter box (which, because of their small size, was initially a shallow cardboard box lid), putting out plates of fresh cat food (leftovers from the fridge were never tolerated) and constantly re-filling their water dish (which they had decided was just as much fun to topple as it was to drink from).
As days turned into weeks, I got to watch these little creatures grow and discover all that life has to offer. Each was very curious from an early age—quickly outgrowing the small pen I’d purchased, which required purchasing a bigger pen (and then a third pen after that, which I could continually expand). This exercise eventually lead to to them having run of the entire front half of the house. Again… Pushover.
Along with being a foster “mom,” I found myself rushing around, trying to live my “normal life” and still honor all the commitments I had both in regard to career and to personal life. Despite starting this good deed thinking it might calm my inner being, I was actually becoming more manic—living life in a more harried fashion. Until one morning when I was running late and made the “mistake” of sitting on the couch to catch my breath. All three foster kittens (still just weeks old), piled onto my lap and stared up at me—and then each started purring. It was a Zen-like chorus of purrs that instantly made me realize the one gift they’d embraced but that I wasn’t allowing myself to: Being present.
That’s right. Despite a rough start at life, these kittens were anything but bitter or scared. They were ready to roll with whatever the world had to offer. And thankfully for them, it offered me—a somewhat goofy guy who didn’t mind being referred to as a foster mom. And now these kittens were reminding me that during the quieter moments of life, acceptance could happen.
This was the very lesson I’d been struggling to remind myself of in order to quell the recurring negative voice in my head. I was retaught by Gus, Bear and Gwen that only within a peaceful mind could healthy decisions be made. And bonus! Sometimes decisions don’t even have to be made. The mind can just be quiet (in other words, just be). Even if that quiet is sometimes permeated by a chorus of purrs.
You probably won’t be surprised to learn that when it came time to send Gus, Bear and Gwen onto their forever homes (and trust me, I found amazing families for them to join—all of whom recognized how special these little souls were) that I cried like a baby. Even in that painful moment of having to say goodbye to three little creatures I’d come to love with every fiber of my being, I reminded myself to reach for quiet, to reach for stillness, to reach for inner peace.
When I’m present, that voice in my head shuts up. And then? All is right with the world. Literally. And I’ll be forever grateful to the three little fur balls who reminded me not only that every moment matters, but that every moment can also be filled with joy (even when “accidentally” toppling our water dishes).
An ode to Mother’s Day
Mother’s Day is an occasion that always gives me pause since I spent most of my childhood struggling to survive in a household ruled by a monster (AKA my abusive mother). For anyone who thinks my descriptor is a bit harsh, I can assure you it’s not. What my sister and I endured while growing up was quite horrific in regard to the constant abuse we suffered—along with the lies we were forced to cover-up on behalf of dear ol’ mom.
I have a vivid memory of a time I tried to report the abuse to the police. Because it was many years ago (and because we, as a society, didn’t know better at the time) they dismissed my claims (since the bulk of the abuse wasn’t physical) and refused to investigate. Imagine a young teen hanging up the phone and turning to said abuser (my mother in this case) who had just heard me make the call. I get chills thinking about incidents like these. But still, I’ve made a vow to never suppress them or pretend as if they didn’t take place.
As faithful readers of this blog know, I spent most of my young life morbidly obese. I started to gain weight around first grade and by the time I graduated college weighed over 450 pounds. I imagine some mental health professionals might attribute this to creating a layer of protection to shield me from any relationship that I thought might cause me more—or continued—harm. This is not to say I didn’t struggle to lose this “layer of protection” throughout my childhood (even though I knew it made my mother livid to have an obese child given her penchant for telling people I had a disease that caused weight gain as opposed to simply confessing that I overate).
Once a young adult living on my own, I eventually realized that I had to let go of the mental weight (mostly comprised of memories of abuse) before I could let go of the physical weight. But even though I accomplished the goal of shedding the excess weight (and have remained a healthy weight since), I never want to forget what my sister and I went through. This is not to say I have a victim mentality. I wouldn’t encourage that in myself or anyone else. But an attitude of “acceptance” has proved most healing.
This happened. The abuse happened. It was real.
These days I can go for long periods of time without thinking about the abuse that my sister and I suffered (even though some of its after effects have been far reaching). But when “holidays” like Mother’s Day roll around, I can’t help but get a pit in my stomach when I see commercial-friendly media images that show mother and child (infant, toddler, teen or otherwise) living their happiest moments on screen or in print. I never knew this kind of relationship with my own mother. The concept remains foreign to me even to this day.
As for my mother being a “monster,” in hindsight I’ve come to accept that my mother was likely mentally ill given her outrageous behavior—which makes the real monsters other family members who, even though well aware of my mom’s actions, left my sister and I alone with her to raise us. I share this not out of spite, remorse or even sadness. But in an effort to let others who’ve had similar experiences know they’re not the only ones.
Many people breathe a sigh of relief when they learn what my sister and I lived through—because they were raised under similar circumstances. To talk about these issues doesn’t mean our goal is to demonize our parents. But abuse is abuse. And underage children often have no choice but to endure it—and to hopefully survive it. But even as adults—even when free from our abusers—we sometimes still have to make a conscious choice to continue to survive it. Especially on occasions when many are celebrating their mothers, which can potentially leave many adult survivors of child abuse feeling like we are weird, undeserving or, perhaps, as if we were in some way responsible for our tragic circumstances.
So yes—the occasion of Mother’s Day makes me somber. But it also reminds me that my sister and I—and so many of you—are survivors. We have all faced major challenges in our lives. Some on the outside, some from the inside. But we can continue to overcome these challenges (even the ones that still sometimes haunt us).
These days, when shopping for Mother’s Day cards, I pick up several. One card is for my sister, who’s managed to break the cycle of abuse and is an amazing mother to two beautiful children. And the additional cards are for other nurturing influences in my life who’ve taught me that a mother’s love can arrive in many forms (and from many different people). My self-defined version of Mother’s Day is definitely worthy of celebration. And yours can be, too. As long as its observed in a way that honors your fortitude—in addition to paying heed to moms of all kinds (perhaps even those, like mine, who were mentally ill and, maybe—just maybe—doing the best they knew how to do).
The gift of presence
The phrase “Physician, heal thyself” has been coming to mind a lot lately. And not because I’m a doctor. I am, however, a person who advocates being present and living in the moment. As someone who weighed over 450 pounds when graduating from college and who eventually took off the excess weight through healthy eating and exercise (no fad diets, pills or surgery required), I learned that being present (mentally) was key to any life goal—physical or otherwise.
Yet recently, I’ve developed a tic that’s come to symbolize my newish pesky habit of mentally replaying things from the past (as if I had a time machine and could somehow “go back” and undo what’s already transpired) or fretting about the future (imagining scenarios that might never take place, but worrying about them anyway).
This tic (AKA idiosyncratic habit) is hitting the “next track” button when virtually any song starts to play while in the car or when I’m exercising on the treadmill. It seems I only need to hear the first couple notes of a tune to know I don’t want to hear the entire thing and, therefore, choose to skip ahead to the next track (even though it turns out I don’t really want to hear that particular ditty either).
Here’s where I must admit that I’m old enough to remember buying “albums” on cassette tape and having no choice but to listen to an entire “side” of the cassette in order to reach and listen to a favorite song. Sure, they eventually came out with tape players that could skip ahead. But that technology usually resulted in a warped tape and often would skip several songs at a time. Ironically, having to sit through an entire side of a tape was, in a way, helping me to be present (while patiently waiting for a favorite song on an album).
But cut to several years later—now—when technology allows us to skip over songs with reckless abandon and I don’t seem to possess the capability of listening to any song with patience. At first I didn’t realize how often I was reaching over to hit the “next track” button (or asking Siri—or whomever—to do it for me). But recently while tooling around town with a friend, she pointed out that just when she was ready to sing along with a song, I’d hit “skip” and the tune would be over in an instant (thereby usurping what was about to be her big number).
Upon realizing that I do this as often as I do, I soon recognized what it symbolized. Mainly my penchant for not being present. Not being here, in the now—always wanting to get to “What’s next.” Even though I recognize that there are a lot of good reasons to stay mentally present in our lives.
Again, as someone who worked hard to achieve wellness (in all its definitions), presence is always something I’d relied on for inner peace. Yet here I was, thinking about the past or future—even sometimes while actively meditating. And outside of meditation, this lack of mental presence was now being symbolized by not having the presence of mind to listen to an entire 3- or 4-minute song.
For others—perhaps even some of you reading this, this non-present mind might be symbolized by always looking at your smartphone, turning to social media during any downtime (or even during social times), seeking out a show on some cable news network in order to become “outraged” or simply getting so caught up in thought that you’re missing out on the here and now—the only time and space we really have the opportunity to live and interact in.
These days, while doing my best to listen to any music track that starts playing from any my playlists, I do my best to recall the quote attributed to Tao Te Ching author Lao Tzu: “If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present.”
The good news is that we can exercise our mental muscle for staying present simply by focusing on our breath. Whenever you find yourself stuck in the past or the future (mentally), bring yourself back to the present moment by taking three deep breaths (and yes, you should put down your smartphone or turn off the cable news first). As you breathe in, think “In.” As you breathe out, think “Out.” Do this slowly and methodically for at least three intervals. In other words, stop yourself from going back to the past or jumping into the future—two places we don’t need to be. These three simple breaths offer the potential to bring our minds and bodies back into sync—and our overall awareness back to the present moment.
Advanced students might want to try walking into an elevator and watching most everyone else turn to their phones, while you stand there proudly aware of the elevator itself, the people you’re riding with and perhaps even the muzak playing over the loudspeaker (no skipping those tracks after all). For extra credit, next time you arrive early when meeting someone at a restaurant, just sit at the table without turning to your phone. Try the 3-breaths exercise. Or simply offer a smile to a passing server. Sure, you’ll likely freak everyone out (“Why did that person just make eye contact with me and smile? Don’t they have a smartphone?!”). But you’ll be there in your fullest capacity. And by turning this all into a game, you’ll reap the rewards by living a more present, and, hopefully, more satisfying life.
As for me, along with recommitting to staying mentally present as often as possible, I’ve also taken a vow to not skip tracks when in the car or working out. No matter what song comes my way, I’m determined to listen to it and enjoy it fully—even if it’s a random remix that goes on and on and on. Much like life goes on and on (if we’re lucky enough). And why not be as mindful of this life—and these present moments—as we possibly can be?
Image source: The Graphic Recorder
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