Scrapbooking my life...one page at a time

Emotional Eating ...

I can clearly see that one of my BIGGEST weight loss roadblocks is EMOTIONAL EATING.  Hands down this is my biggest challenge.

If I knew how to bake - I'd eat cookies, lots  & lots of cookies, I'd be eating cookies all day long!  And this would be bad - very bad.

And I know this for a fact because I have learned that every time I get sad/mad/happy/scared/bored/excited/nervous/depressed/lonely, or ... well you get it - every time I feel any big emotion it seems to trigger the 'snack-attack' genie in me!

 

Many of you might already know the drill - not sure how to handle the random (or not so random) emotions.  Unsure of what to do with it, where to put it or how to handle it - your immediate urge is to grab the nearest 'yummy' comfort food stuff and start feeding those feelings!  And sometimes, if your like me, the snack is gone before you even realized you just ate it and to make matters worse - most of the time - you are not even hungry! 

In fact, I'll bet that most 'people-pleasers' have weight management problems because their norm is to just eat their way through the 'unclaimed' emotions rather than simply swooning, bragging, singing, yelling, or screaming at the top of their lungs - and taking ownership of the feeling.

Let's face it, good girls are taught to sit quietly and not cause a commotion of any sort - to take one for the team.  It's not lady-like to drop the *F* bomb when we are mad or frustrated, to brag when we are proud of our accomplishments or to go looking for *trouble* when we are bored ... so we eat!

But really - it's nothing more than a bad habit left-over from some other place & time and whatever its origins ... its time to say goodbye, ciao, adieu, cheerio and giddy.up  & go - to this destructive habit.

Expressing your true emotions doesn't have to explosive, threatening or obnoxious  - we can all learn to simply take appropriate ownership of what we are feeling and let it be. 

Seems so simple doesn't it - just a little planning, thoughtful emoting, and a crash-course in learning how-to identify 'real' hunger.  Sure, easy,peasy,lemon,squeezy - right!

Well, truth be told - if it was so easy most overweight people would be thin, we'd all have clean houses, walk 20 miles a day, never get ulcers and go to Disneyland every birthday!  However, It's a fact that "Nothing in this life worth having - comes easy"!    I acknowledge that it will take a real effort to change this habit, a  lot of planning, commitment and thought - But ... it's worth it, don't you think.

The first thing to do is to teach yourself to 'see through' the emotional decoys and  learn how to recognize the signs of  'Real' hunger.   I have realized that along with never letting my car's fuel tank dip below 1/4 tank - I don't think I very often let my body's fuel tank dip below a 1/4 tank either. 

So here are some tips I learned recently at Weight Watchers about identifying real hunger ...

• 'Real' hunger makes you lightheaded, dizzy, growling stomach & a lack of energy
• Think about the last time you ate and what you ate.
• Journal - write down everything you eat A- this will help you track & identify when you are truly hungry.  Also use your journal to keep a record of your behavior & emotion responses to certain 'trigger' situations, times, days & people that make you most vulnerable to a  'snack attack' 
• Wait - if you are unsure.  Have a glass of water and wait at least 15 - 20 minutes before eating to see if your 'hunger' signs increase or dissipate.

 

Next, after you've mastered Hunger 101 and you can see more clearly the difference between when your body needs fuel *energy* and when it just needs a little emotional TLC - you need to focus on how to work your way around eating in response to emotional vibrations.

Here are some of the most common emotions that often 'trigger' an 'snack attack' and some non-eating ways to deal with them ...

• BOREDOM:  You are not hungry - just looking for a distraction.  You need to stand up, that's right, physically stand up and move into your Zen Zone. Ask yourself what is something start working on right now, this second.  Look for something that will allow you to focus on it, become immersed in it, put you in your Zen Zone!   Gardening, organizing, cleaning or doing puzzles are just a few of the fastest and easiest ways to get my head into the Zen Zone.

• SADNESS: You are not hungry - just lonely, isolated or stuck inside of  a sad memory.  You need to stand up, that's right, physically stand up and move into your Comfort Zone.  You are just looking for something familiar - that brings you a sense of peace, makes you feel good.  Scrapbooking, watching TV, reading, internet surfing or blogging are some activities that bring a sense of peace and put me into my Comfort Zone.

• ANGER: You are not hungry - you are just revved up with no place to go!  So, get going!  You need to stand up, that's right, physically stand up and move into your Superwoman Zone.  You want to vent, shred, break and yell so why not get moving instead.  Walk, lift weights, swim, hike - anything physical that will wear you out and give you an outlet for all that rage.  Why not put it to good use.  Walking, hiking, rearranging furniture. sweeping and cleaning the garage always seem to transport me into my Superwoman Zone.

• Stress: You are not hungry - just coiled too tight!  You need to stand up,  that's right, physically stand up and move into your Crunchy zone.  You are anxious, fidgety, tense - crackling.  You need to take a deep breath, maybe even two and then go and find something you can put all that nervous energy into.  Something mindless, that requires little or no brain cells and provide almost instant gratification.  Something fast, something that will distract you. Dancing, singing, sorting out a junk drawer, flipping through a magazine, clearing & tidying surface area (counters, desks etc) and alphabetizing DVD's are a few activities that always get me into a Crunchy Zone. (crunching on carrots is good)

 

Well, that is my challenge to everyone this week - try and eat only when you have determined that you are REALLY HUNGRY. Simple right!    If you find yourself thinking about eating and you aren't or shouldn't be hungry then try and determine with emotion you are experiencing and try to get yourself into a 'Zone' which will help you work through the emotion without EATING your way through it. 

Remember - keeping a Food & Mood Journal will probably help you to track your way around your life's ups & downs and enable you to avoid the pitfalls & traps of emotional eating.

It is my hope that with a lot of patience and diligence I will learn to 'read' my moods & unclaimed emotional baggage and head-off my self destructive behaviors because I know that only then will I be able to break the habit of 'feeding' my emotional needs rather than working my way through and owning them.

Here's to a happier - healthier us!

N

Chicken Feet, Cow Hooves & Some Mighty Good News ...

 

Today I was out running around, doing a bit of this & a bit of that and as I was heading home I passed by Uwajimaya.  We are very lucky to have one of the three Uwajimaya stores right down the road from us and I often stop in for a look see ...

Uwajimaya is an Asian market which features food & gift items from all over Asia but focused primarily on Japanese goods.  It is still a family owned business and is based in Seattle, Wa.  Started in 1928 it was originally located in Tacoma, Wa but the family was sent to a Japanese Internment Camp during WWII and when they were released they resettled in Seattle. 

They always has the most interesting stuff for sale and is always worth taking the time to pop in ....

Today I went mainly looking for fresh fruits & veggies.  They have an amazing selection of fresh fruit & veggies and carry the most unusual selection too.  Today I went in search of Napa Cabbage which happens to be a favorite of mine - LOVE IT - and bean sprouts - LOVE THEM TOO!

 

My biggest problem in the store is that many of the packages in the store are written primarily in Japanese or Chinese and so not only do I not recognize what is in the package but I can't read the label either ...

Anyways, after getting the usual 'salad fixin's' I decided to head over to the Meat & Seafood area to check out what they had lurking over in that section ...

I found quite an interesting selection:

• Chicken Feet - 1.89/lb
• Pig's  Feet - 1.79/lb
• Cow  hooves - 1.89/lb
• Chicken Heart Tips - 2.99/'b
• Fish Heads - .99/lb
• Beef Tongue - 3.99/lb

Just looking ... none of these items were on my list today!

And now for some 'Mighty Good News' (no, Mike didn't find a job yet) ...

Katy just found out she is going to receive another scholarship from the Bio-Science Department again this year ...  WELL DONE KATE!  She will receive the scholarship when I am out at WSU for Mom's Weekend in April!

Congratulations Katy
Love Mom

This is Us...Weighing In!

I hope everyone had a good strong week.  The weather down here was all over the place - we had rain, sprinkles, sun and blazing sun! 

Here is how we all did last week.  Take a look (click on the image to make it bigger)

Good Advice:
I know that most the Weight Loss Buddies (WLB) out there work and so here are some thoughts to help you out [they are out of the current WW magazine].  This is probably good advice for everyone - when it's time to eat Take the Time to Focus on eating alone. 

Take Time To Focus: Multitasking is a must today but tackling too much at one time might be backfiring on you especially when it comes to your diet.  When people are distracted they tend to overeat (I know we've all heard it before: Don't eat while your watching TV).  While everyone is busy, busy - NOBODY is so busy everyday that they cannot slow down to look after themselves - Its almost always a choice.  If you are too busy everyday - it's time to rethink how you are living your life and using your time!  Your health is worth it!
So Try these tips:

STOP:     Eating lunch at your desk while checking & perusing email.
START:    If you must eat at your desk - slide your keyboard away from you so that you are not tempted to surf the Internet or check email.
STOP:      Lunching on Grab & Go food (such as energy bars & pretzels while doing errands.
START:    Eating lunch before you do your errands so that food is never an afterthought. Take ten minutes and eat your lunch before leaving to do errands.
STOP:      Sampling the pastry tray with at the morning meeting or in the lunch room. 
START:    Always take the time to eat a healthy breakfast in the morning.  Set your clock 10 minutes earlier if you need to.

Our WLB DD was recently diagnosed with Diabetes!  I can't think of a stronger more relevant motivation for getting your weight under control.  I noticed this article in the newspaper this weekend and decided it was rather timely so here are the highlights:

  Losing Weight Decreases Risk of Diabetes...Jorge Cruise

 An estimated 28 million Americans children and adults have diabetes.  Research has shown that physical activity can greatley reduce the risk of developing *type 2*diabetes, as well as the complications associated with it.  Yet a recent study published in the journal "Diabetes Care "type 2* diabetes, and those at risk of developing it, don't exercise regularly. 

    There is a simple formula to follow to reduce the chances of developing diabetes.  "Studies have show that exercising for 30 minutes a day - at least 5 days a week, along with moderate weight loss, can reduce the risk of developing *type 2* diabetes by nearly 60%." (Elaine H. Morrto)!!

So.... Lets all get moving!  I challenge everyone to do at LEAST 30 minutes of exercise - 5 days a week next week!!  We can do it..

This weeks Challenge:

Whoever sends me an email on first on Sunday indicating the number of times walked or exercised AND a photo taken along way wins!  By this I mean - grab your camera (if you don't own a digital camera let me know) and take it along the walking trail or gym with you one day a grab a great photo of what the world looked like while you were exercising!  I'll post mine too! 

The prize this week is a "Pilates on the Ball" book.  All you need is a ball and you will be able to exercise at home listening to music.  I have never done Pilates but I have always thought about trying it - the books says that it can:   Build up you Core Strength, Strengthen your Mind & Body, & Reduce Stress.  So Grab your camera & Lets make exercise fun!!!!  I will post a picture every day I walk.

The winner of last weeks challenge was SB and I will be sending her - Card Wheel so she can better organize her Reward cards and others.

Well done SB - her email came in at 9:42pm almost an hour ahead of the next earliest email.  SB send me your new address so I can mail you it to you!!

This is Us...Weighing In!

As you can see from the graph most people are in different weeks of their week loss but since this is NOT a competition to see who losses the most or the fastest - it does not matter. Everyone's goal is to just lose to the best of their ability and encourage & support each other.

It is amazing how hard it is to just keeping doing the best you can day after day.  It helps to have others going through the same process as you and to cheer you on.   Remember to click on chart to make it bigger!

That said:  here are the stats:

•     The following people are in Week One (Phase One) of the Bob Green's TBLD
  
  • These people will have no weigh-in for 4 weeks BUT can report to us on their walking or other activity which they are supposed to do daily
  • NT
  • JS
  • SB

• Weight Watchers
  • These people will report Weight loss/gain weekly and can report if they exercised daily or not (if they want)

• These people have not reported at all and will not be tracked and I am assuming they no longer wish to be part of the group
  • JT
  • LM

I challenge everyone to UP their daily activity/movement/exercise plan! Add a comment and let us all know what you are planning to do this week to achieve this goal - walk, dance, bike, etc.  Those people on the TBLD can email me next Monday letting me know how much activity they did every day!!!!  WW people are invited & encouraged to join in!

I plan to walk around my complex everyday this week.  It's not far - but it will get me started. 

I have decided to do a Weekly Challenge to keep some of us - "slow movers" (aka: me) moving

Challenge # 1

WHAT ABOUT YOU --- WHAT WILL YOU DO?  LET US KNOW.
LH & DD are you going to join the challenge!

The first person who sends me in their Weekly Activity chart (just list the days-activity-approx time) OR their weekly weight loss next SUNDAY will win this Weeks Challenge.

It is a *Card Wheel* and you can keep your credit cards, rewards cards library cards etc in it.  I have a photo of mine opened next to it.  I find it every handy to keep in all my *rewards cards* in - instead of my wallet.

Here is the first of your weekly walking tips (from Chatelaine Magazine)

Tip #1

Avoid fat

Before you exercise, help your body avoid accumulating fat by snacking on good carbs (a small bowl of bran cereal, a 1/2 cup of brown rice, a handful of fresh baby carrots or broccoli spears). Your muscles will use that food for energy purposes during activity and won't store it as fat. It'll keep you satisfied during your workout, too.

  Walk, Drink Water & most importantly - HAVE A GREAT WEEK!

   

This is Us...Weighing In!

I have been such a bad BLOGGER this past couple of weeks.  I have not been feeling well and so I just didn't have the *energy* or *focus* to update my blog.  I apologize.  Truth be told it takes about 1 - 2.5 hours to update the blog depending on the number of photos, images and the type and amount of writing I do (I'm a slow writer) - anyways I am back!

I promised that I was going to update the Weight Loss Chart every Monday and dedicate Monday to Weight Loss Chitter Chatter, recipes & such but this week it will happen on Wednesday and every Monday thereafter. (remember to click on the chart to enlarge it).

You will notice that we have gotten 2 new members.  LH's Mom is going to join us and JS (Jenny Sullivan) has also become part of the group.  WELCOME...WELCOME!  The more the merrier!

As you are all aware, I sent out an email to all the participants to see if they were still in the group and what plan they were following.  Here is what I have heard back so far:

• NT
  • Participating
  • Bob  Green Plan  "The Best Life Diet"(TBLD).   [check out his website - it has recipes, etc]
    
• DD
  • Participating
  • Weight Watchers (WW)
• JT
  • Have not heard back from yet
• SB
  • Participating
  • Bob  Green Plan  "The Best Life Diet"  (TBLD
• LH
  • Participating
  • WW
• JS
  • Participating
  • Bob  Green Plan  "The Best Life Diet"  (TBLD
• LM
  • Participating
  • No plan given

It will be interesting to see which group likes their chosen plan the best.  Obviously LH & DD are both having TREMENDOUS SUCCESS on the WW plan.  Kudos to both them and *KEEP LOSING*

TBLD:   I am just starting this plan and so I will talk about *PHASE ONE* for anyone who is interested in following this plan:

Phase One of TBLP consists of 8 steps which are as follows:

1. 4 WEEKS,  *PHASE ONE* lasts *4 weeks and so I will be in Phase One from: 06.11.2007 thru 07.09.2007.
2. WEIGH YOURSELF - log it as your beginning weight and then *DO NOT WEIGH YOURSELF AGAIN* during this 1st phase of the plan.
3. EAT THREE MEALS a day plus snacks.  Divide your calories out over the day.  DO NOT SKIP BREAKFAST!
4. STOP EATING AT LEASE 2 HOURS BEFORE BEDTIME. Going to bed a little (not starving) is a good thing.  It's healthy!
5. DRINK WATER: STAY HYDRATED. Drink 48 oz. of water a day.  No matter what else you drink - drink your water!
6. ELIMINATE ALL ALCOHOL.  It will be re-introduced in a later Phase.
7. START TAKING A MULTIVITAMIN.
8. INCREASE YOUR ACTIVITY LEVEL (AL). Studies show that people who combine *Diet & Exercise* are more likely to lose weight and keep it off for the long haul.   Exercise increase your metabloic rate. For example: increase your AL is a 0 (sit on couch all day / no walking ) increase it to a 2 or higher. I am a level 2 and plan to increase to a level 3 over the 4 weeks of *Phase One*.

READY - SET - START WALKING....

Hey WW people - I didn't forget you - here are some WW ideas:
   
    I think it is safe to say that every single *STEP* list above in TBLD also apply to the WW Plan {with the exception of step 1 & 2}.  So, why no read over the above list and make sure that you are incorporating steps 3 thru 8 into your daily life!

I love the fact that these two diets are so similar.  We are able to Share all our information, recipes & etc.

Have a great week everyone and don't forget to update on Monday. 

For those on the TBLD please send me either a weight +- or just an update about how the plan is going and what you did that week.  IE: Walked 7x's.

N

 

This is Us...Weighing In!

OMG - We have not had a good "Weigh In" in a while.  Is it safe to assume that we have all been working hard to make our "healthier" way of life a " DAILY HABIT"!!  My hope is that each of us is making small but significant changes every day and that we are all healthier & happier because of it. 

Here are the stats to date:  It  looks like LH is the winner again. She has stayed the course and lost another 3.2 lbs for a total of 20.6 pounds to date!!!!  CONGRATULATIONS - you are an incredible inspiration to us!  You win the jackpot this week - (LH, I will be up in Canada next weekend and will bring your prizes up to JT for you).  Honorable mentions goes to NT (hey that's me) who lost 3.8lbs and DD who lost 3.0 lbs last week.   

HAPPY 93rd "Mother's Day"

Today in history: On this day In 1914 - The U.S. Congress passed a Joint Resolution that designated the second Sunday in May as Mother's Day.   

In honor of every Mother I know (especially my MOM) I have made a donation to 'Northwest Harvest" in all our names --- so that no Mother will have to put her child to bed hungry.

Northwest Harvest is the only state-wide food relief organization in Washington State and supplies food to over 300 food banks in the state - feeding over half a million people every month and over 55% of these are children!

How lucky we all are that our children never have to go to bed hungry and how lucky I am to be able to help others.

"If you can't feed a hundred people, then feed just one."
                - Mother Teresa -

Good Night all
N

   

 

 

This is Us...Weighing In!

Losing weight - adopting a healthier lifestyle - learning to incorporate more exercise into your daily routine...are extremely hard albeit lifesaving goals! It is through determination, motivation & commitment that we can meet the goals we set for ourselves.  But, it also takes the support of others and an acceptance of the fact that sometimes its a "one forward & two steps back" process.  IT TAKES A LIFETIME!

As you look at the chart you will notice that a few of us have entered the, "two steps back" phase of late. But it is important to remember that you must not Give-up!!!  Now is the time to remind yourself that: Nobody is perfect!  Nobody achieves 100% all the time!   The most important thing is to .... keep trying!  We are all winners when we climb back into the saddle and continue trying.  SO... Let's get going!!!  Let's make this a WINNING WEEK ALL AROUND!!!

I am trying to think of ways to motivate us and get us all working towards our goals again and I know that getting recognized for your hard work & efforts feels good and can often carry you through the rougher times.  Sometimes...you need an extra "jolt" to get you moving again.  With this in mind - I have decided to start hosting a bi-weekly "SUPER" award!   I am going to award it to the one or two people who have worked hard and by doing so have help motivate the rest of the group.  Sometimes it will be for weight loss alone but not always!!  Sometimes it might be for posting a great recipe, motivation tip, website link or exercise tip.  Come on everyone - lets get motivated!!

So, sometimes I will award a SUPERSTAR!! & sometimes it might be a SUPER-START!! award (((this will be someone to seems to need an extra boost to get them moving again))). 

This week (because it is the 1st week - I will give out both awards.... and the SUPERSTAR!! award goes to LH.  CONGRATULATIONS LH!!!  you certainly deserve some  major recognition for the amazing success that you have had over the last 13 weeks. 

She been slowly climbing the charts and managed to continue moving forward even despite her small dips downward.  I asked her recently how she stays motivated and she said, " I have a 2 year old and realized that it was my job to help him learn good healthy eating habits and exercise.  It's hard to teach things they when you do not practice [them].  So I wanted to change things."  I think having a goal that you can "clearly articulate" is so helpful.  Clearly understanding WHY you want to lose weight and make lifestyle changes will go a long ways towards helping us achieve our goals.  CONGRATULATIONS LH - we are all excited and inspired by your continued success. 

I am sending the SUPER-START!! award to JT because she appears to be losing her mojo and has been flat.lining for quite a while now.  Come.on JT - you can do it...climb back in the saddle and start the race over.  Commit to going back to WW or getting back on your E-Machine regularly.  Maybe you just want to start by journaling what you eat everyday! You can do it...

As you can see this week's SUPER acknowledgements are a magnetic Post-it pad (put it on your fridge and assign yourself a daily goals?), a set of Post-it markers and a pen!!   I hope they help you get organized and make sticking to your goals a little easier!!  I will get those in the post this week...

Have a great week - Don't forget to send me your weight - and please post any tips, thoughts or ideas you have that are helping you...maybe they will be just the trick help get someone else to goal or back on track!!!

PS:  Mike & I went to see the movie "Hot Fuzz" last night!  A very funny show and worth going to see.   It has the same two guys (Edgar Wright & Simon Pegg) that made and starred in "Shawn of the Dead" and if you laughed at that movie you will probably enjoy this one.  In my opinion...."Shawn of the Dead" was much funnier!

This is Us...Weighing In!

Here it is..."The Good, The Bad & The Ugly"

There has been some upward movement on the graph (congrats DD), some flat (JT, SB, LH) and some Downward (NT).  Don't Worry Ladies because It is all good!!! 

We are all sticking with it - and that is what really matters.  We are all making the best choices we can every day and I am PROUD of each of us.

I can't speak for everyone else BUT I need to get myself back on track and refocused!!  After vacation I got lazy and just "sorta" watched what I ate and was only "semi-conscious" of what I was eating but today that ends!!!! 

My goal for this week is to JOURNAL - JOURNAL - JOURNAL everything I eat....everything!  I challenge every to make a goal for the week and share it with all of us.  Sharing a goal is like, "challenging yourself out LOUD".  It helps make you accountable for the promise you are making yourself. 

What is your goal for the week?

This is Us...Weighing In!

Welcome & we are so excited to have another Weight Loss cohort joining our group!!!  LH has been doing the WW Flex plan for 9 weeks now (Well done & Kudos LH) we are so happy to have you aboard.  LH has lost a total of 12.8 lbs and that is worth a whole lot of CHEERS & WELL DONES!!!   We are excited to have you climbing the chart with us!!

JT  has reached an awesome milestone .... she has now lost a total of 10 lbs.  RAH, RAH RAH!!!  Great Job!! 

Just take a look at the updated chart - I hope nobody's afraid of heights because we starting to get up pretty high...LOL

I am in a "girlie" pink kind of mood today - probably because I shaved my legs for the first time in about 8 months (Holy Hairy Legs) I can't believe I just admitted that!! LOL. 

Maybe it's because I am going on vacation soon - OR - maybe it's because I have almost lost 10 lbs now and can bend over long enough to shave them without asphyxiating myself.  Well shaving my legs inspired me to shave my underarms - which then encouraged me to pluck my eyebrows.  By now I was on a roll - and I actually dug deep into the back of the bathroom cabinet and dragged out my flat iron - dusted it off.  How much more girlie can I get - MAKEUP!  Who knows --maybe tomorrow I will put some "lip pencil" and "eye stick" on! (Ha Ha, it's been awhile huh).  So ladies - put on a pretty pink dress or whatever makes you feel GREAT!!  You deserve it!

This is Us...Weighing In!

Added at 11pm:  Update:  I made the "Angel Muffins" today and Jessica is right!!!  They are totally yummy - get baking ladies. Dana, they would work great for a snack at work when you need something sweet and tasty.  Sarah, the kids would all love this lowfat treat and they would go great with a cuppa tea.  Thanks again Jess!!!

Wow...Yippee...Yeah!!!!  We have recruited another new member into our online Weight Loss group.  (Hey - do we need a name?  Anyone Got one?).   

Welcome SB to our group - we can hardly wait to watch you climb the chart with us.  We are so excited to have you with us because...we can ALL use ..every little of support we can get!  Right Girls!!

Tada.....Here is this weeks chart.  It was another fantastic week for DD & JT.  Congratulations and Well Done!  NT (aka ME) gained a whopping 0.2 lbs.  I'm okay with that because I did cheat a little bit this past week.

I am off to finally make some "Angel Muffins".  I went and bought all the supplies but haven't got around to making them yet.  I think I will make a double batch and try freezing them ... to have as backup for those really rough days!

Have a GREAT week everyone!!!!