Tag Archive for: stress free

How to Treat Yourself without Food

You’ve had a long day. Heck, it’s been a long week. You need a treat. You head to the _______ and get yourself some ______________.

 

How would you fill in these blanks?

 

When I pose this question to the women who reach out to me for help with their weight, they fill in the blanks with the words ‘kitchen” and ‘ice cream’. Or, ‘store’ and ‘chocolate’. Or ‘freezer’ and ‘cake’.

 

Sound familiar?

 

The first thought that most likely pops into your mind when you are looking for a treat is food! Why is that? Why do you associate a treat with food?

 

An emotional connection with food is created from the moment we are born and placed on our mom’s chest to bond. And then, as you get older and need comfort, you are given some milk and cookies. Of, if you fall down and hurt yourself, you are consoled with a lollypop. There are numerous examples of how the emotional connection to food continues to be reinforced around you.

 

But how has this served you now into adulthood? Not very well I’m guessing. It has led to your struggle with emotional eating and your never-ending ride on the yo-yo diet roller coaster.

 

It’s time to treat yourself with something other than food. It’s time to treat yourself like a queen and to take good care of yourself so you don’t need to find comfort in food.

 

Let me share a story with you.

 

The last few months have been very busy and well, quite stressful. So yesterday I decided to treat myself like a queen. One of my dreams has always been to have a personal shopper come into my home and go through my clothes closet with me. Toss what is no good, keep what is, and create new outfits with what I have. Then head to the store with my personal shopper in tow and buy some new clothes.

 

Well, I didn’t exactly get that full dream….no, a personal shopper did not come to my house. But I did make an appointment with a personal shopper at Lord and Taylor and meet with her yesterday. This is a complementary service for shoppers…I never knew that! She set me up in her exclusive office fitting room and brought me clothes to try on based on what I told her I was looking for.

 

Wow, what an experience. I felt like a celebrity. This was the best experience ever! I bought some really great new clothes and felt really amazing.

 

I treated myself like a queen. I felt the stress lift off my shoulders, just like that. Doing something for yourself really feels good! You don’t need food to comfort or console yourself. Taking care of your needs on all levels and nurturing yourself will help you cope with your feelings without turning to food.

 

Try it…and let me know how it works out for you. If you want to talk, just contact me here!

 

Holiday Special

The Secret to Avoiding Weight Gain Over the Holiday Season

cookies-wrapped-in-bow-holidayYou love the holidays but dread the anticipated weight gain typical of the holiday season. Instead of stressing about how much weight you might gain and then setting your New Year’s resolution around finding a diet to drop the weight, why not try a different approach this year.

 

The secret to avoiding the expected holiday weight gain is to focus on weight maintenance.

 

Maintaining weight can be achieved by following a few simple strategies.

 

Three is key

This represents three meals, which means don’t skip breakfast and don’t overeat at the midday holiday meal in anticipation of skipping the last meal of the day. Skipping breakfast can potentially cause your blood sugar to drop, as well as your mood, and lead to overeating at the holiday meal.  The key is to start your day off with a healthy breakfast and have lunch and/or a snack before guests arrive or before heading out to the party.  Tune in when you eat and let your body’s internal signals guide you.

 

Indulge in your favorites

Don’t avoid your favorites that come around once a year. Avoidance can lead to caving in and then to overeating.  It is much better to eat a small portion of something you really want than to give it up entirely. Choose those treats that you don’t typically have year round such as Aunt Susan’s green bean casserole, Momma’s roast beef with gravy or Grandma Sarah’s holiday sugar cookies. Take one portion one time without guilt.

 

Survey the buffet

Take a walk around the buffet table and see what food offerings there are. Choose 3 to 4 items that you absolutely want, making sure that they include a protein, grain and vegetable at the very least so you have a balanced plate.

 

Keep hydrated

Drinking lots of water helps to keep you hydrated!  Ensure that you are drinking at least eight (8 oz.) glasses of water each day.  Start your day with 16 oz. before breakfast, have another 16 oz. with lunch and dinner, and one glass mid-morning and mid-afternoon.

 

De-Stress

The more you stress, the greater the surge in cortisol, you primary stress hormone.  This sets you up for sugar cravings and weight gain.  Commit to practicing deep breathing every morning before you get out of bed, every evening before you lay down, and any time during the day that you need it.  Include yoga, Pilates, meditation in your daily/weekly schedule to help with stress relief.

 

Daily Exercise

An important element in weight maintenance over the holidays is continuing with your exercise routine.  Incorporating interval training and strength training has been found to be just the right to help you keep your weight in check over the holiday season.

 

Weight maintenance throughout the holiday season is a realistic and smart goal.  These tips will help you enjoy the holidays without the worry of weight gain.  Start the New Year off with a new mindset.  You will feel the difference!

 

Are you looking for something to help you make it through the holidays and use these tips?  Come on over to our private Facebook group to take part in a 4 Week FREE Challenge “Enjoy Your Holiday Festivities and Sweets without Guilt.”

 

I’ll post a challenge each day, and ask you to post your action and results! Let’s shine through the month of December and enjoy all the celebration while feeling great!

 

Starting December 5, 2016

 

Week 1: Self-care during the holidays
Week 2: Navigating holiday parties
Week 3: Eat Your Sweets without Guilt
Week 4: Party into the New Year

 

This challenge will be happening in our Private FB Group! Join here!