GOSSIP FROM THE GIRLFRIEND GATHERINGS

Learning from YOU to empower ME !

Greta Grypp – Report #6

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SuperChgWomanIt has been a couple of months since I posted a report and I have felt the tips of Greta’s boots on my butt a few times over that period.    If I had to give a title to describe my healthy revamp program during this period it would be called “Life on the Weight-Loss Plateau” because that is where I have been for June and July.     I have been hovering around 27 lbs. lost for 2 months now.

I know this is a normal occurrence when a person is on a weight-loss program but it is still discouraging.    It did not help matters that there was a holiday, a vacation to Mexico, and a couple of out-of-town writing workshops which offered opportunities for me to eat off plan.    Since I wasn’t losing any weight, it seemed easier to justify having that slice of bread or that small dessert and the frequency of that behavior has increased over the past several weeks.

Additionally, I have had some residual pain from my biking accident and had to seek medical attention from a chiropractor.   He has limited my physical activity to only stretching during this period so that has also contributed to the slow down.    I am improving and hope to return to a cardio routine soon.   I really miss my early morning bike rides near the lake.

Today, I am researching on how to break through the plateau.    The first thing I will do is dispel those discouraging thoughts and focus on refraining from reverting back to bad eating habits.    Let’s see what happens by the next report.

 

QUESTION(S)

  1.  Have you ever experienced a weight-loss plateau?   If so, how did you break through it?

 

Greta Grypp – Report #5

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SuperChgWomanIf I had to define my eating management actions for the month of May it would be the month of “making the better bad choice” at restaurants.   May was a very social month for me and many of my meals were prepared by others.   Temptation was strong and I did succumb a few times but I did not revert totally back to my old eating habits.   In other words, I did not “blow out” all of my tires.

Once an analogy was told to me by a nutritionist regarding those times when one deviates from their eating plan.    I was told to consider it like having a flat tire.   When we are driving our car and have a flat tire we do not shoot out the other 3 tires.  We fix the one that is flat and get back on the road.    I followed that theory this month while celebrating Sister-Girlfriends Sunday Brunch, Mothers’ Day dinner, network dinner with colleagues, and road-tripping to Austin.

The results were good.   Even though my expectations were to maintain the same weight for the month I was able to lose 3 lbs. more by the end of the month.   My total weight lost as of this post is 22 lbs. and the month of “better bad choices” is over.  Greta has reminded me that it is not totally about the number on the scale but the goal IS to make healthier food choices.    Those choices are limited when the meals are not self-prepared.

So, for June, I have cranked up my kitchen again.   I have pulled out the pots and pans.  I have my grocery list ready for the trip to Whole Foods.    I am on the hunt for some new wholesome recipes.    Next month should be interesting.

 

QUESTION(S):

How do you stay on track while eating out socially?

Get a Grip – On CHANGE

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SuperChgWoman“Change.  The frightening frontier.  This is the personal journey of a baby boomer.   Her ongoing mission: To manage the life process by jumping on, riding with, and holding on to change – to seek out a healthier and peaceful lifestyle – to boldly transform a lifelong dream into a creative new life!”

I have a simple resolution for 2015 and the years ahead.    I need to get a grip.   I have foregone many healthful and helpful practices in my life for the sake of convenience.   I have made some choices for the sake of comfort because what I really wanted to do was a bit uncomfortable.   Now, I am paying the piper because even though I have a good life it is not the great life that I know I can reach.   Since I truly believe the idiom that the present day is the first day of the rest of your life, I have decided to implement the practices that will improve my health and lifestyle.  I have decided to be uncomfortable so that I can be propelled to the next level and to my destiny.

I know I am human.  I will have days that I will vacillate.  So I used my creative juices to make a method to help me with a kick in my butt on those days.    Meet my little friend, Greta Grypp, at the top of the post.   Her whole purpose is to be my change manager, my voice of reason, my cheerleader, and my shero when the road to permanent life changes becomes a little steep.   When I start to succumb to choices and behaviors that will veer me from the path of change, I will envision Greta with her booted foot raised and in position to kick my butt into compliance.

My first mission is to introduce my creative voice to more readers through my blogging life and through my budding novelist life.   This is the most difficult mission because every writer has an inherent fear of putting their words out into the universe.  Also, the publishing world is changing and there are some great but frightening choices for new novelists.   Greta will probably wear out a couple pairs of boots kicking me with this mission.

My second mission is to get healthier.   You know when you are younger you can get away with skipping out somewhat on a healthy routine but when you become “vintage” (as my blogger gal-pal Vintage Woman at http://www.amivintageyet.com calls it) you can’t do that anymore.    I have decided to make a simple start by doing three basic things (1) eat natural, gluten-free, and single-ingredient foods (2) move – walk, dance, bike, play, jump, whatever – my body for at least 30 minutes a day.  I call this my 3-6-5 Move movement (3) Drink 96 ounces of water per day.    For me, these three changes need to be implemented simultaneously for beneficial results.   Each month, I will make another change to enhance my healthier choices.

Now, I have my initial missions and my cheerleader but I need a virtual crew.   I have a virtual crew for my first mission (the writing life) but I need a virtual crew for the second mission.   It is always fun to have others to share the healthy lifestyle changes with as you gain confidence and knowledge from the interactions.   I plan to give a Greta Grypp report periodically on my progress with information on discoveries I make along the path of change.   Hopefully, some of you will consider joining me in the 3-6-5 Move movement and report back with comments on your progress, too.

Change is really all about choices.   Choices are the compass and the wheel of life.   They make life movement and they control the direction of that movement.   Because of that sometimes it takes all of your courage and will to make one.   However, the opportunity to make a choice is a gift and the change it engenders is the reward.

QUESTION(S)

Will you come join me in the 3-6-5 Movement?   If so, reply back with a comment on the post.

Mood and Food – A Toxic Combination

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Women Having CoffeeHave you ever arrived home tensed/stressed and crunched through an entire row of crackers/cookies or munched to the bottom of a bag of chips?
Have you ever been in a blue mood and the only thing that lifted your spirits was a large bowl of creamy Dulce de Leche or Homemade Vanilla ice cream?
We all have been there and we all have done that!
In a session I had with an “eating management consultant” – (yes, they do exist), I was informed that anger was the driving force for munching/crunching through those crackers/cookies/chips and loneliness/affairs of the heart was the driving emotion to scooping up that luscious bowl of ice cream. Sometimes we feel much better after these episodes even though we may be confused at our sudden compulsive behavior. This behavior is termed “emotional eating” as we are using food to alter our mood.
Determining Emotional Eating
Some of us eat to feel safe and secure. Some of us consider food as our friend. Some of us eat to reward ourselves. Some of us even feel out-of-control just being around food. Some reasons for emotional eating can be negative and some can be positive but if you are eating for any reason other than satisfying a natural hunger, you are an emotional eater.
Emotional eating differs from our normal hunger feelings in that it is usually a specific craving response to a trigger and is only satisfied by a “comfort” food. These “comfort” foods can vary from fatty/sugar-laden foods that give a quick lift to the spirit OR foods with specific textures, taste, and smells. Sometimes indulging in these foods become a mesmerizing experience and we overeat until we are uncomfortable… Afterwards, we may have feelings of guilt about the overeating/bingeing and the unhealthy cycle starts over again.
Combating Emotional Eating
STEP 1 – The first step in the battle against emotional eating is to identify your triggers. Some of these triggers are:
1. Stress
2. Avoidance of Emotions
3. Boredom
4. Learned behaviors – food as a reward
5. Socializing with family/friends:

STEP 2 – The next step is to find another alternative to dealing with your “emotions” other than food. Here is a list of alternatives to consider:

1. Call a supportive family member/friend.
2. Listen to some music
3. Take a bubble bath
4. Become engrossed in a hobby

STEP 3 – One of the most important things you can do when reaching for that bowl of your favorite ice cream or tearing open that bag of chips is just to WAIT. Take a moment, grab a sheet of paper and just write down what you are feeling. Read it, consider it, and just wait. You may find that the craving will past and you will be able to resist.

STEP 4 – The step I  consider the most crucial is to just let the feelings flow. Cry if you need to, shout if you need to, rest if you need to – but don’t try to stop what you are feeling. Let your soul be your guide in these moments.

STEP 5 – Adopt a long-term plan of combating emotional eating by choosing a healthy lifestyle. Here are some tips to consider:

1. Get sufficient amount of sleep – 8 hours is recommended
2. Daily exercise – find a fun physical activity that will keep you motivated
3. Relax – consider meditation or just sit quiet for about 20 minutes each day and clear your mind
4. Foster quality relationships – those that bring positive energy to your life

Emotional eating is an easy response to adopt because we all have to feel emotions. It is a part of the human experience. But, if we realize that we can’t control everything and are cognizant of what we are feeling / why we are feeling it then we can avoid falling into this behavior.

QUESTIONS:

1. Have you ever indulged in emotional eating?
2. If so, what are your triggers?
3. Have you tried to battle emotional eating?
4. If so, were you successful? Please share your experience.