My Heathy Eating, Japanese Reset

As mentioned in my post Tips For Healthier Eating And Weight Loss – Inspired By Japan I mentioned that I was very eager to have a reset with my own dietary habits. Generally I’m the only person who is aware that I’m puffier than normal, or holding onto slightly more weight than I should… But really, I’m the only one who matters in that equation, right? If I notice I’m not where I want to be and it makes me unhappy, then I know I have work to do. If I don’t do the work, I know exactly where that will land me emotionally – I’m not going to head that direction willingly.

So did my “reset” actually work?

Y E S!

Generally it takes a few weeks to reprogram ourselves into a new habit – a week in Japan wasn’t going to be enough, but it was a jumpstart that I knew I could look forward to. The Japanese don’t eat the way we do in America – I was counting on that! It isn’t that I’ve been through eating disorders or that I don’t think I can handle being around food establishments. I don’t have any fear or anxiety surrounding going out to eat either – most establishments have SOMEthing I’ll like (and in Japan, I knew they would.) I have a willpower the Spartans would have paid me for on top of it, so I’m not worried about seeing delicious items on the menu, splurging, and being disappointed with myself later. Rather it’s that I don’t enjoy being around the over-doing that goes on… At all.

It isn’t about a judgment, let me be clear. I don’t have any right (or desire) to try to guess as to why some people are morbidly overweight, or why someone eats well beyond when their body says “HALT!” It isn’t my place to judge, and there could be a million reasons why – it’s frankly NONE of my business. What disgusts me (and really, that’s the best word for it) is the over-stuffing, over-ordering, over-filling, over-indulging. 

As with everything else, to each their own for sure. What I’ve learned about myself is that I simply don’t want to be around that kind of splurging and binging. If I had to go into McDonalds, I’d take my food and go. You’ll never catch me on a cruise, for example – food is the focus and I am an eat-to-live kind of person. I LOVE to eat, don’t get me wrong, but my long-term goals are more of a priority than the short-term satisfaction. 

I don’t’ care about eating as it pertains anyone but myself – I am the only person / place / thing over which I have control AND, I’m the only person who’s my business! But that also means that pigouts are uncomfortable to be around because I don’t enjoy the over-doing when it comes to food (particularly here in the States.) When asked for nutritional advice, I always preface it by saying “what works for me, may not for someone else – our goals and bodies are different.”

So Japan…Japan was very welcome. The portions are WAY smaller. People don’t over-stuff themselves. People take time eating, and even buffets are healthy. You RARELY see anyone who’s overweight, let alone morbidly obese. Everyone – regardless of age – is WALKING. People are moving around all day, and eating healthily on top of it. Our surroundings matter and I’ll be honest, I really enjoyed that environment.

So, what did I learn? Which habits did I bring home?

I’ve made a few tweaks to my nutrition since I’ve been back, inspired by the change in routine:

1. I eat less at each sitting

I *could* eat more but I don’t serve myself more…because the extra isn’t necessary to feel full. Today I went back for a few more bites (a few times!) because I realized I needed more food and was, legitimately, hungry. But I ate my lunch, I waited. I had some water. And then I realized I needed to add.

2. I use smaller serving vessles

I’m using a bowl half or 2/3 the size of what I used when I left. Big difference! It allows me to fill it (looks like a lot!) but not overeat. I’d have the sensation of being full (before I went to Japan), so why was I forcing myself? No good reason! I’m not starving, and food is not in short supply. There’s more where it came from so I can chill out…

3. I use chopsticks

Yes, for every meal! Why? SLOWS ME DOWN! Seriously…there’s no need to shovel in food, and I can eat way too much way too fast if I’m not careful and paying attention.

4. I use mindfulness

I try to pay attention while I’m eating. Distraction can lead to stuffing myself more than I need to…and also delay my full signal because I’m not in tune. I try to be more aware of my food, and that I’m really enjoying it.

5. I don’t overdo

I don’t over-buy or over-order. I stock up a lot of frozen veggies because it saves me some trips (and keeps other food cold that I might buy while out and about.) But I don’t go crazy with things that I know I’ll just end up eating too much of – saves me the trouble of fighting urges (and losing those battles. Which…I will!)

6. I have lightened up on cruciferous veggies and go for free instead

Some vegetables can upset the stomach. Though I can tolerate a LOT more fiber than the average person (it’s been the bulk of my diet for over a decade – as in, four to eight pounds of veggies a day!) it can still be too much for me. Switching to lesser puffy-producing veggies has meant less stomach aches. I tend not to overeat green beans, snap peas, legumes, or greens as much as I do cauliflower so I’m also having a little less overall. 

What have I noticed with the reset?

  1. I’m feeling better overall!
  2. My stomach doesn’t hurt as much (WIN! I suffer from regular stomach aches)
  3. I’m not as puffy feeling or looking
  4. I probably lost a pound or two (or at least puffiness from too much food and fiber)
  5. I’m not starving. At all!
  6. I have plenty of energy
  7. I’ve been sleeping better overall
  8. I have less anxiety about having to eat right away because my body isn’t responding as poorly to not eating quickly enough (still happens, but not as horribly)

So yes, my ruse worked! BUT…a big part of it is sticking to the plan. I’m making sure I KEEP good habits because it’s easy to revert to poor ones.

My goal has always been to maintain a healthy, happy, strong body…and that hasn’t changed. My nutritional needs, however, have. I’m 40…not 20…so it’s important I listen to my body, and that I try to fuel it with the proper food…not to mention the proper QUANTITY of it. America doesn’t help us a ton there because it’s always about how much can you stuff in for how little money. That is a horrifying concept to me! Again, different things work for different people – because I know what I need, I make sure I’m not around what doesn’t support my goals, or whatever makes me feel uncomfortable. Nothing wrong with looking after ourselves – we do, at the end of the day, have to live with ourselves TRULY 24/7. We deserve to feel – and be – healthy. Period.

Tips For Healthier Eating and Weight Loss – Inspired By Japan

I recently got back from a trip to Japan and I couldn’t have had a more wonderful time. Of the many reasons I was excited to go (primarily to see friends and to train in my Martial Art), I knew that I would also have the opportunity to reset my eating habits…and I was really looking forward to that.

The truth is, I’m one of the healthiest eaters I know – it isn’t only about my wanting to achieve specific results (though that’s part of it), but also because my body is very finicky about what it needs and wants. For example, if I eat processed foods I actually feel ill – lethargic, puffy, stomach ache, the whole bit. Complex carbohydrates are fine but simple ones have the same negative effects. And then there’s those times where I wait too long (in excess of two or three hours) to eat – I get puffy, abdominal pain, headaches… It’s awful! I always do my best to manage it, and believe it’s my body expecting / needing food, but not having any.

Therefore…traveling for me can sometimes be anxiety-inducing because I’m concerned I’ll not feel as good as I do when I’m able to follow my at-home regime. I knew, however, that Japanese people eat very fresh foods and very well. I packed a plethora of snacks just in case (and remarkably didn’t need them all) but I knew I’d be able to find some healthy options (yes, even in spite of lots of noodles and tempura!)

If I eat “so well,” then why did I want a reset? I historically can eat massive portions…and there are several reasons that’s not the greatest idea. Giant portions, notorious (even – ugh! – celebrated in the US) can mean the following:

  • Missing Satiety Signals – Eating beyond the point of fullness causes us to lose touch with the neural reflex we are hard-wired to have (in other words, our “satiety signals”)
  • Excess Calories – As a result of missing our cue, we continue to eat which equates to a lot of extra calories our bodies don’t need
  • Reinforcing Bad Habits – We also, therefore, reinforce the habit of overeating
  • A Bigger Stomach – And overeating over an extended period (not just holidays, but longer-term habitually eating of too-large portions) actually can extend the stomach. BAD NEWS

Going to Japan was a welcome change – I knew that my schedule wouldn’t permit me to necessarily eat as frequently, or eat as large meals as I am accustomed to. I was THRILLED that would be the case because I felt like I need a kick in the butt to get me going.

After coming home…I feel like I’m in better shape. On top of that? My stomach didn’t hurt ONCE! I felt better in Japan that I do at home…and I feel better at home than anywhere else. For me, that’s miraculous. 

So what if you AREN’T taking a trip but you want to lose weight, or to reset your own less-than-healthy habits, you ask? Here are a few tips that can help you on the path, without you ending up starving…

1. UTENSILS CAN CHANGE THE GAME

Yes, seriously… Switching to chopsticks, a la the Japanese, will slow you (and your chompers!) down. If chopsticks feel like too much of a struggle, try a smaller utensil! Try using a much smaller fork or spoon and you will find that you are also forced to slow things down, allowing for the proper, full chewing of food as we are meant to do. You will also take less in each bite, which will ensure you can enjoy and taste what you are having…not just stuff your face and ingest mindlessly.

2. PICK YOUR DISH / BOWL / GLASS WISELY

As with smaller utensils, a smaller serving dish (bowl, plate, cup, what have you) can significantly help your cause. I typically use a large bowl…which always ends up with me needing to fill it to the brim. When I use a smaller bowl and fill that, I not only have the illusion of a lot of food, but I am eating less…which gives me the chance to get full, and not overstuff myself with extra calories.

3. GIVE YOURSELF A MINUTE

We often will “still feel hungry” after a meal. That’s great but it isn’t always an accurate assessment – our body needs a couple of minutes (20 is often suggested) to register our meal fully. If after that time you are still hungry, try a glass of water, wait a few more minutes, and then have a piece of fruit or a healthy (small) snack. No one ever NEEDED a caloric, unhealthy dessert, let’s be honest. There are healthy and delicious options out there to keep you on track (and of course, once in a while, it’s okay to indulge. We are talking about the larger picture and consistency here.)

4. LISTEN!

Listen to your body. When you take your time (the three points above can help you!) you are more apt to hear the “OKAY! WE’RE FULL! Don’t need more nutrients right now!” signal. STOP when you are feeling / hearing that alarm bell – you can always have more later on (leftovers are delicious! 🙂 ) And, if your out, you can always ask to take the rest home – forcing food down your gullet is never a good thing.

5. FOCUS ON THE GOAL AND BENEFITS – YOU WANT TO LOSE / MAINTAIN FOR A GREAT REASON

There are a ton of reasons why eating healthy is important, and why you should make the effort. It isn’t only about how we look – it’s about FEELING great about ourselves and internally. It’s about aging well and staving off unnecessary ailments that do not have to be associated with growing older.

It’s also about operating at a higher level and being able to not only function well, but optimally…at work, at home, in our extracurricular activities etc.. You deserve to feel great on every level! To deny ourselves that opportunity or to make excuses is a huge disservice to ourselves, and the body we have been given.

Having watched my almost-87-year-old Grandmaster demonstrate Martial Arts techniques this past week was inspiring and beyond – his grace, the fluidity and power in his movement, his accuracy… I want to be like that at 87…and so I take FULL responsibility of treating my body and mind as well as I can NOW, so I can get to that point too.

PS: My Grandmaster paints during the break in class. Sips his tea and keeps his mind and body active. AWESOME.

The American way of life when it comes to food is one I’m not ultra fond of. I was when I was about 12 and figure skating hours a week…I could do it then. But I have to accept the reality that I’m NOT that active, not that young, and therefore I don’t have that metabolism. That’s OKAY. It just means I have to approach eating a little bit differently – food is one of the fun aspects of life! We don’t have to be miserable or miss out at all. But it is important to recognize that the fuel we put in the tank matters…and that no one else is responsible for our health except us.

I loved having the opportunity to shift my habits a bit, and I’m working on the very tips I outlined here. We know ourselves better than anyone – how we feel, how our clothes fit, how we are doing overall. A doctor can certainly tell us, but I don’t want to wait to hear something bad from someone certified! I’d rather take the bull by the horns…

There’s inspiration everywhere – the Japanese are a culture of healthy bodies, and it’s noteworthy. A mediterranean approach is another wonderful way of life also…and that’s really the key here. It’s a WAY OF LIFE. There are some incredibly healthy cultures out there (Japanese is consistently among the top ten), so it’s worth taking a look. America is a phenomenal place to be for many reasons, but we aren’t as great when it comes to health…and a monstrous portion of that comes from what / when / how the population ingests food.

 

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Things Are…And Aren’t…What They Appear To Be

I posted these photos on Instagram because, as an athlete, I’m often around other people exercising, aiming for fitness or sport goals, or in a sports class. Our goals, our aesthetics, our abilities, and our priorities are all different and I make a HUGE point to remind people that comparison is never a helpful tactic. But when I say that, I don’t just mean comparison to other people – what they have or don’t have, how they look or don’t look. . .  – I also mean that we need to be gentle with ourselves

Our own mirrors, cameras, eyeballs (!). . .can tell very different stories simply based on angle and lighting. Hell, time of DAY can make a difference too – did you just have a huge glass of water? Have you eaten three meals already? Are you a woman dealing with cyclical change?

Sometimes people say very kind things, but they say them in a way as if to put themselves down… That makes me crazy. We all have room for improvement, but we also all have a lot to be proud of. When we see images of people in “perfect” shape it’s easy to be hard on ourselves – because I’ve grown up in sports (which I consider a great thing!) I also have the side effect of always wanting to achieve. To – absolutely – my own detriment sometimes!

What we ourselves (a highly visual species) post on social media generally portrays the happy, the fun, the good, the ideal “stuff”…but not as much the rough patches, the blemishes, the mistakes. As with everything, we all have our own reasons for that…and tons OF them. For some of us, we look to one another for inspiration and motivation. We also like to share funny and personal tidbits along the way – we are connected to friends, after all. But it’s important not to forget the human element, and that there is more to what we see.

Lately, I’ve gone easier – I was down and out with a cold, I’ve been struggling with a back problem…it’s just been harder to push myself to the limit. BUT…I’m doing okay. I’m healthy and have a LOT to be thankful for (I’m serious, I could write a monster gratitude list off the cuff.)

Being off my game doesn’t mean I’m suddenly a horrible person or I’m not still doing a good job! I make little jabs at myself (NOT nice and NOT a good habit, ps – I work on that every day) but I’m never going back to depriving myself. Fortunately when I was doing that, I didn’t think I looked well at all, and it was not the result of wanting to change my figure. Still, that unhealthy propensity is there and it takes daily reminders sometimes that my own EYES can deceive me…just like yours and everyone else’s can. 

Social media definitely doesn’t help that case so I think showing that appearances are easy to alter is a positive thing. It’s okay to post the good and happy and pulled-together…but just don’t forget that everyone has imperfections. Lighting and angles also play a big part – both for good and for not-so-good. We aren’t getting professionally airbrushed like celebrities in Vogue (well, maybe some are!) but there’s still room for focal shifts!

 

 

Aging Gracefully Looks Different For Everyone

I came across this image the other day and found it to be incredibly inspiring (I have head of these ladies before but I am always impressed.)

As we age, it takes longer to recover, and we may not be able to handle the intense training of our youth.  (I sure as shit can’t!!) Our bodies change beyond that too – we may not look the same as we did when we were younger. We may also not be as able to achieve those results without more work than it once took.

One of my biggest pet peeves, though, is when people say it’s impossible to stay fit, healthy and strong as we age – they dismiss it with an apathetic resignation that doesn’t resonate for some of us. . . Just because we are getting older doesn’t mean we can’t stay active, continue to be an athlete, or stay in good shape.

I am a strong proponent of setting ourselves up for success, and believe that unreasonable goals are a fast track to disappointment. I also believe we can achieve anything we put our hearts to provided we are smart about it. If we want to achieve a healthy body, we CAN…and without having to work until we are horribly run down – that is a more than realistic scenario.

Staying fit isn’t about the OUTSIDE appearance – for many of us it is a lifestyle because it permeates every aspect of our lives…not just the exterior. It means having more energy, and feeling proud of little accomplishments along the way.  It means being able to participate in activities we enjoy without feeling horrendous doing them, as well as having a clearer mind, and more self confidence. It may also mean staving off some unnecessary (and unkind) illnesses as well.

We don’t have to force ourselves into the box of looking the way we did at 20 – we’d not only be disheartened, but it also isn’t going to happen (unless, of course, you find a genie in a bottle.) I struggle with this sometimes too – it’s hard to see those changes and know there isn’t a ton we can do about them.  I don’t think it’s necessary to beat ourselves up for feeling that way either, ps – it isn’t about vanity all the time.  For those of us who have been active our whole lives, and fueled our bodies with healthy foods, we might identify with certain conditions (internal as much as external.)

In this way, it might feel all the more overwhelming to lose the control we might have *thought* (wrongly!) we had.  In order to stay on a track to success we need only allow that “fit” may look a little different in our older age, and continue working towards incorporating healthy choices in our lives. That includes eating healthy, whole foods, staying hydrated, staying active, and at least *trying* to get a solid amount of sleep.

Remember that deviations once in a while are okay – living life behind bars isn’t exactly the point! It’s the overall attitude, approach, and consistency that will get you where you want to go…and keep you in that vicinity.

I was definitely more “fit” when I was younger – who wasn’t!?  I’ve backed off a lot of activities, as well as the duration an intensity of the ones I’m doing. I need more time to recover, and there are days when rest is more in line with keeping me healthy than going to lift or to class. I may also have days where I need to eat more…or less…depending on what my body is telling me. But the short of it is…I’m thankful beyond words to be healthy, to have the ability to be active, and to better recognize my body’s cues. There is such a thing as aging gracefully…and staying badass while you’re at it (however you choose to define it.) Never let anyone tell you what is…or isn’t…possible – that, my dear, is up to YOU.

 

 

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What WE Feel Is What Matters Most

As an athlete, I’m often in environments where people have a heightened awareness of their appearance – in ballroom dancing, the focus was so intense it sometimes made me uncomfortable! In figure skating it wasn’t as much of a big deal, but it did matter. At the gym, I’m used to people checking in on themselves in the mirror… And even when I’m doing my own thing, I sometimes am interrupted by someone making a comment as well.

We all have different goals and what should matter the MOST is how WE feel…not what someone else thinks of us.  I remember someone saying “you know you look good” and it actually gave me pause.  I wasn’t ungrateful at all, and I certainly truly appreciated what I believe they intended to be a supportive comment – but my thoughts stopped for a moment to examine the idea. . .

To some people, we are going to look great.  But to others, not so much!  And that’s more than okay. I’m thankful to have a husband who is supportive of my mesomorphic body type. My family is also incredibly supportive, even though they don’t all “like” a muscular physique. It makes me feel good because “mesomorph / endomorph” is what I am working with – I can’t change that, and I appreciate that the people closest to me always back me up in what feels best to me.  

I *could* lose weight, gain weight, or stay where I am, but fundamentally, my structure is what it is.  As a lifetime athlete, I identify with feeling and being strong – I love having muscle, I love the feeling that I can move my own furniture, or roll my own car.  That doesn’t, however, necessarily mean OTHER people like that.  Fortunately, I ascribe to the following:

#1.) I don’t really bother myself with what someone else thinks about which condition feels – again – best to me, and…

#2.) I have ZERO misconceptions that I am perfect to everyone out there (or that any of us have to live up to that impossible standard)

As Dita once phrased it…

We could be the most gorgeous thing to one person, and not at all attractive to another.  That doesn’t mean we are too skinny, too full, too muscular, too tall, too short… Someone else’s idea of beauty is his or her own.  What matters most is how WE FEEL about ourselves, and in our own skin. 

WE need to feel good about ourselves – we deserve to feel healthy, and able, and happy.  Period.  If something in that picture is falling short, we also have the power to change it! But we mustn’t confuse what others think, because that reality isn’t our reality.

I always encourage people to be honest with themselves – are they wanting a change because HE or SHE FEELS that a change would bring about positive outcomes for themselves (feeling healthier, having more energy, feeling sexy, fitting into older clothes etc…) or is it because someone else is forcing that idea on them..?

The ball is always in our court – we have the power to decide what makes us feel our best, to have that, and to feel great in our own skin.

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It’s NEVER 100% Dark

I loved this image. . .because it – broadly, in essence – is something I feel profoundly.

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The light never does go out completely – the Universe still has quite a bit of (illuminated) stardust to go around!  

And if ever night seems utterly stygian, you are certain to find starlight in the eyes, and words, and embraces of those you love.  You need only look, and receive. 

More Positivity

L O V E, Captured

It’s fair to say that I’ve seen a lot of wedding photography in the last few months – I’ve poured through hundreds upon hundreds of images, looking for inspirational compositions, colors, poses…you name it (thank you, Pinterest, the visual tool of the modern era!)

But my husband and I don’t much care for contrived… We want to have fun, and have the freedom be ourselves in all that we do – for wedding photography, maintaining an environment in which we could avoid affectation, unnatural manipulations, and overdone postures was incredibly important.  You don’t want to be conscious of being photographed, for one thing, never mind feeling like posed plastic.

We had the good fortune to work with Christian Oth Studio and I have to say, not only were the two key players I came down to PHENOMENAL, but so too were the assistant photographers, videographers and coordinators they chose.  Doubtless everyone on board is well above par – the plethora of imagery was quite spectacular on the site, and I’m not sure I had much hesitation when choosing a vendor.  

The blessing, though, was that each person on our crew was so incredibly well-suited – the laughter was contagious, and I found myself mindfully thankful – and loving – every minute of it. 

While I have to wait the regular grace period of two months or so (Merry Christmas!) for the rest of the lot…I was sent three “teaser images.”  I nearly fell over, (joyful) tears in my eye, when I saw what were more than just photos…  I feel like they not only captured what was physically before them, but the true love and joy of the moment(s). 

Pascal Memishian & Eric Brody

Christian Oth Studio, Andrew Kelly

The stress of wedding planning is very real – it isn’t just the hundreds of files I’ve amassed (documents, spreadsheets, worksheets, contacts, images), nor the hundreds of e-mails.  The coordination, the attention to details (ALL of them), the scheduling… There is so much going on for only a few hours of celebration.  It sounds like planning would be fun, doesn’t it?!  Unfortunately, not much of it was… BUT…

When I saw – and felt – the joy from my family…and when I took one look at him (his energy I could feel across the room)…?  His smile nearly bowled me over.  Every ounce and minute spent desperately trying to design and arrange THE perfect event, cake, setting, flowers, music, photography, guest lists, timing…was worth a split second of his smile.

I have tears in my eyes as I write, feeling a sense of gratitude greater than what my heart can bear almost… To see the people you love at their most joyful and relaxed is a gift worth planning for a lifetime.

I’d not have changed a thing because…

Because it was perfect.

And Oth?  They captured the “perfect”…

And then some.

Pascal Memishian & Eric Brody

Christian Oth Studio, Andrew Kelly

Pascal Memishian & Eric Brody

Christian Oth Studio, Andrew Kelly

My special thanks to Andrew Kelly, Anna Davis, Zachary Hilty, Reuban, Dexter, and Nina.