Yesterday You Said “Tomorrow”

This has always been a favorite, ass-kicking quote of mine. When I say I’m going to do something and I lollygag, I’m in for a nice trip to Self-Disappointment Central. This quote reminds me that if I commit to something – doesn’t matter what – come hell or high water, I’m going to go for it.

I don’t have to be perfect – it’s about progress, NOT perfection! – but I damn well need to try. SOME effort is better than ZERO effort in my book.

Never mind that… The prospect of spiraling downwards, getting stuck, or making life harder for myself (longer climb the longer I “put off what can be done today”) is absolutely horrifying. So much so that I flash this quote in front of my face and I start somewhere.

Ever have a moment where you think, “holy smokes! Is it (- day of the year –  ) already?!” or...”when the hell did I turn 40?! Where did the rest go?!”

Life moves FAST – in the nigh-literal blink of an eye. Cherish what you have today.

START working on your goals today.

Today turns into tomorrow, then next week, then next year before you know it – instead of drowning while your head is reeling, take a step forward. A little one is still in the right direction. You got this!

SaveSave

Why I Like Hungry Girl’s “5 Weight-Maintenance Tips That Work”

I got this Hungry Girl article in my e-mail a few days ago: 

“5 Weight-Maintenance Tips That Work”

I’ve followed Hungry Girl for years – literally from the beginning. I was recovering from two severe eating disorders and found the site’s positivity both helpful and encouraging. To this day, I still get the newsletters, and still appreciate what she (Lisa, the founder) is aiming to do – help others live a healthier life beginning with THE key factor —-> nutrition.

Nutrition is something I think about all the time – not only because of my experiences, but because I am still an athlete. At 40, things are vastly different then when I was 20 – I’m constantly tweaking my routine  and my nutritional intake in order to achieve my goal(s) of maintaining a healthy life. One, I might add, that is sustainable (what’s the point if you can’t stick to a plan?!)

Anyway…I really liked her article because these ARE tips that can help when trying to maintain weight, or lose a little extra. She isn’t launching into unreasonable means of achieving these things, and therefore not insinuating that anyone need to do anything drastic. It’s about little, overall changes. It’s about learning why / how those changes work, and being able to stick with them for the longer haul. 

Here are Lisa’s tips (click on the link above for her take!) paired with a few comments of my own:

1 – RE-EVALUATION OF OUR DAILY, CALORIC INTAKE

I don’t advocate necessarily counting every…single…calorie, every…single…day. With a past like mine, I know that’s dangerous territory for many people (even those who haven’t dipped into eating-disorder-land.) This kind of hyper-micromanagement can lead to paranoia or OCD / addictive / controlling behaviors for certain personality types. Rest assured, that can only end poorly – trying to control to the umpteenth degree on a daily basis can cause a program to fail (impossible to maintain over time) OR a rebound (“let me just eat everything in sight because I can’t take this stringent restriction anymore!”) Restriction doesn’t work.

HOWEVER…

Being aware of our caloric needs, and focusing in on what the foods we eat contain calorically CAN help us to reprogram. We can paint a better picture of what our personal best nutritional plan is by:

  1. Making an effort to understand what an appropriate portion really is.
  2. Learning how many calories certain types of foods contain.
  3. Checking into what our specific bodies need calorically (Lisa shares a calculator in her article.)

Keep in mind, we are all different. Calculators, too, aren’t 100% (the best basal metabolic calculator is generally a test done at the hospital, or using one of those new, fancy-pants “pods” designed to account for other factors beyond height, age, and activity level.)

The point is, it is crucial to understand whether we need 3,000 calories a day, or more like 1,500 – we may be sabotaging ourselves without even knowing. Exercise can help you boost this number, by the way, so don’t consider a super low number a horrible fate. You can help it along.

2 – KEEP WHAT WORKS FOR YOU

I love that she points this out. Jumping on the diet-fad bandwagon isn’t going to save you – even if you lose a few pounds short-term (summer beach season is coming up – don’t be tempted!) you may well find the weight you lost coming back. Why? A “fad” isn’t a lifestyle change by definition! 

What works then? Take a look at your history… Is there a time you remember (beyond being a teenage-metabolic-furnace!) where you found you were feeling and looking your best? What were you doing at that time to achieve those goals? As above, things change as we get older BUT…if you were exercising more, think about adding some movement back into your schedule. Think about the KINDS of exercises that work best for you…

You may love long runs so you can zone out and decompress… Maybe you like cycling outside, or doing zumba with a group. If HIIT for only 20 minutes seems to help your body shed the most effectively, look at finding room for that two or three times a week.

Along these lines, if a certain nutritional approach worked, maybe it’s time to revisit it. I can’t eat processed carbohydrates without feeling horrendous, so that’s something I avoid, as one example. Maybe a Weight Watchers type approach works for you because it holds you accountable, and helps you recognize how much you are really taking in. Perhaps it’s Mediterranean in flavor….that’s great too. We are not all going to respond to the same plan. If it worked for you in the past, break it down and think about WHY and HOW it worked. Find ways to incorporate those hows and whys into your current routine.

3 – 80/20 = SUCCESS LONG TERM

The “80/20” rule is a far more realistic approach to changing our not-so-healthy habits to good ones with success. What this entails is that you stick to your healthy eating and exercise 80% of time. There are going to be days where you are completely over your eyeballs. There are going to be others where you’re simply too exhausted (to the point that exercise might not be your safest best – bad form can mean injury potential.) There will also be days where you might be traveling for work and can’t maintain your home routine…

Life HAPPENS, and sticking to the “perfect diet” 100% of the time isn’t realistic for anyone. Instead, aim for being on point 80% of the time – this allows you a 20% buffer where you can deviate without sabotaging your many efforts to achieve your personal goals. 

4 – BE ACCOUNTABLE and HONEST

Accountability and honesty are absolutely integral when it comes to personal progress. NO ONE likes criticism. No one likes to admit shortcomings. BUT…if we don’t’ address personal concerns we know to be true, we are doing ourselves a huge disservice. 

We ALL have room to grow – it’s okay to have areas that need improvement, and it’s okay to not always stay on track. What will never be okay, however, is lying to ourselves. Honesty is the best policy not only with others, but in our internal dialogue as well – we know what our goals are, we know if we are falling short, and denial will only perpetuate the problem.

Own up to whatever it is that needs some tweaking and watch how much you can progress once you take that ownership. Even small progress is a step forward, and it is astounding how much those gains can contribute to overall self-motivation and confidence. 

You don’t need to live up to anyone else’s standards – what other people think is their business only. And you definitely don’t need to be hard on yourself! This is simply about owning our truths and recognizing that we CAN make changes once we are open to admitting them.

5 – REWARD YOURSELF

Equally as important as the rest! Maintaining and losing weight isn’t always super easy, especially as we get older and we see that our tried-and-true doesn’t work anymore. Make sure to take time to do something nice for YOU – buy a non-food goodie, repeat some extra affirmations, take a day to do a special activity you don’t always have time for, take a trip to the spa…! Whatever it is, treat yourself and remember how many things you are doing right. 

 

Food Humor – Chocolate Is Paleo

I can picture someone doing this and launching into their own defense with a “I had to hunt and gather for it!!!” rationale… Chocolate makes people do crazy things!

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.

Get Moving! – Self Care Matters

I was on a long road trip this past weekend and delved into a few podcasts, all but one related to fitness as it pertains to the health, development, and symptomatology (physical manifestations, presentations in the academic setting, social interactions, problem behaviors etc.) of various disabilities (including autism, down syndrome, and ADHD.) What I heard, however, was relevant to all human beings as a species – much of it covered material I have always taken as “common sense” (likely a product of an athletic upbringing), but some of it was also a little bit alarming.

According to studies, a wholly sedentary life can be more detrimental to our health long-term than smoking. Uh…YIKES. As I am neither a clinician nor a doctor, I’ll leave the research review of studies and articles (such as this one) to you. One way or the other, though, inactivity is bad news.

While I know some people who’d argue a few minutes out of a lifetime isn’t a big deal, I’m willing to bet there have been moments in all of our lives during which we’d have done anything to gain more time. It can be a frightening prospect when put into that kind of perspective – we are (like it or not) a fragile and fleeting species.

The discussions in the podcasts revolved around how we can engage those that have deficits in joint attention, physical challenges, and slower cognitive processes, as well as those who aren’t particularly interested in the activities to begin with. Again, the concepts were ones we all would do well to live by, particularly that last one.

We have one body this go around and it’s important that we take care of it as if it was as sacred to us as whatever else in our lives we cherish (YES, you DO deserve that kind of love and care from yourself.)

This photo crossed my path the other day and I found it, too, to be both jarring and sad.

I was recently chatting with a 93 year-old friend about aging well – meaning mind, body, and spirit. We were out on the ice – both of us skating – and were nodding our heads that many people resign themselves to a false fate. What do I mean by that? I mean that some people think “active” and “healthy” are reserved for 20-somethings or younger.

B U L L S H I T ! Here’s my buddy George proving everyone wrong by zooming around the ice with me…

As we get older, some change is inevitable – we might need longer recovery, we might need an extra rest day, we might need to tweak our nutrition to suit what our body and minds need with each passing year…but that doesn’t mean we can’t stay healthy overall. 

I always believed in maintenance because a spiral that has delved into the depths is harder to come back from – that goes for every aspect of our being (emotional, spiritual, physical, you name it!)

Goals don’t have to be unrealistic (nor should they be!) – we DON’T have to compete with anyone, let alone a professional athlete, a model, a celebrity, a Roman statue, a meme…! 

There’s also no need to set ourselves up for failure by trying to attain what doesn’t make sense. Not everyone wants to be overly muscular, or necessarily “thin”… It’s about striving for a healthy, fit, and / or active life, which is – YES – more than achievable. Remember, our “healthy” may look differently than our neighbor…but we always know, deep down, if we have attained that. Or not.

When we try to take steps each day to love the one vessel we have been given, we are able to stay in control of what we CAN do…rather than deal with what we can’t because we decided we were too much effort. 

You ARE worth the effort, 1,000%. 

And…you can do anything you put your mind to. Beyond that, treating ourselves with the respect we deserve in order to live and enjoy a healthy life means we may buy ourselves some precious moments that one day we will thank the stars we have to spend.

 

SaveSave

SaveSave

SaveSave

SaveSave

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.

 

SaveSave