Fitness Minutes: (13,265)
5/16/13 1:44 P
Angel Lynne: Take a look at all the Spark Teams we have. Look at the one on Stress Busting in particular. You can learn to define your stress and learn to manage it which would certainly help you out in your situation. There are always people here to help you find your way so whenever you find panic taking over you'll know where to go for help.
Edited by: MOONGLOWSNANA at: 5/16/2013 (13:45)
Fitness Minutes: (577)
5/16/13 1:35 P
A note before reading: I'm only providing the information about how I, personally, eat. I sometimes feel like a bit of a renegade with my plan, but it is simple and it may work for other people. Thank you for reading my disclaimer. :) Back to the reply:
It sounds like you're putting too much dedication into your new program for it to be manageable. Small changes in the beginning will be more adaptable, without requiring a huge committment to cooking and freezing, carving out exercise time, meal planning, seperate grocry lists, etc... I wasn't able to manage it. I had to simplify.
It can be motivating to plan and track your meals - but if tripping over it causes you to fall, slow down. I take things very easy, and tracking doesn't work at all for me. So here's what I can manage:
I eat a simple breakfast: an egg, toast and fruit... or a bowl of oatmeal with a small handful of sunflower seeds thrown in... or a smoothie with: a banana, flax seeds (2 tbsp), unsweetened almond milk and a carnation instant breakfast packet (this one is a little decadent, but some days I need more calories)... I balance protein, carbohydrates and fiber - it works very well for me.
Simple lunches: salad greens, 6 oz canned tuna, 1/2 cup kidney beans (from a can) and drizzled with olive oil and raspberry vinegar... or Last night's leftovers... or soup... Or a peanut butter and jelly sandwich with a slice of cheese on the side, it doesn't have to be fancy.
Simple dinners: 1 part protein, 2 parts carbs, 3 parts veggies. Don't overfill your plate and you should be fine. For example: a small pork chop, a baked sweet potato (that I make in the microwave, thank you very much!), a huge serving of broccoli and a side salad with a little lemon squeezed over top. Or a serving of fish (whiting filets are super cheap), a spoonful of rice, some asparagus and a sliced tomato. Or you can mix a can of corn with a can of black beans, put a scoop into a tortilla shell and sprinkle some cheese on top. I like that one...
In the nights, I like a little something sweet. Not a lot, I want to enjoy it- not be regretful. So I'll have a cookie, or a pudding cup. It's nice. If I'm not in the mood for sweet, I'll still put my feet up and have some chamomile tea.
If you can track it all, great! I couldn't, so don't feel bad if it's not your thing either. If your pants start to get tight, reduce the serving sizes. If your pants start to loosen up, you know it's working. If you find yourself feeling physically exhausted and deprived, add some food.
This site is full of information, and you should go through as much of it as you can. It will teach you serving sizes, balanced nutrition, how to fit exercise into your day... I learned so much, I was able to take off the training wheels and keep living a healthy lifestyle.
A word of warning, though. When I quit the bad eating habits and stopped thinking about what to eat, what did I eat, what should I eat, why did I eat that... all the stuff that I had been distracting myself from (with all the food issues) became fully painful. It was hard to handle at first, and I hid a lot behind my old habits in the beginning. It gets easier with practice.
Fitness Minutes: (232,500)
5/14/13 5:46 A
Bad days happen to good people. I'm sorry to hear that you've had so much stress these last few days. Your family should have been more considerate. Don't beat yourself up because you turned to food for comfort. This is something each and every member has done. However, this does not make you a bad person or an unhealthy one. You can learn to change your habits, but it does take time.
I'm a firm believer that stress is a neglected aspect of weight gain. If a person could reduce their stress, they'd automatically reduce their waistline. The next time you feel maxed out, put your coat on and take a walk. Walking is not only great cardiovascular exercise, it's a great way to reduce stress. Sit and sip a cup of tea. listen to your favorite music. get out a notebook and write out your feelings. take a hot shower. Find other ways to vent your stress that don't involve food.
And take some time to talk to your family. Let them know you're trying to make healthy changes and yes, they can join you. So, if they want to start eating more healthfully, they need to make sure they leave some food in the frig for you. And if the family wants to eat better, they can start buying some fresh fruit and veggies when they go shopping. You might as well make this a family affair.
You could put a positive spin on this. Yes, your family was rude when they ate all your food. but, it means whatever you cooked must have been pretty tasty. Too many people think that healthy food is tasteless. this is wrong. good food DOES taste better than processed food.
My advice ? Be kind to yourself as you would to others and let your family know that you want to eat more healthfully. that means that if they are going to eat your food, they'd better be prepared to restock the frig.
This is not a diet. it's a lifestyle change.
Fitness Minutes: (34,700)
22,807 5/14/13 3:16 A
I am sorry to hear of your family stressors. It sounds like you have MORE than enough on your plate. (I'm not meaning in the literal sense, either!)
When you say your family ate all your healthy food, do you normally cook for them, too? If so, then maybe cook for them just like you would for you! IF you don't normally provide their food, then make sure you verbalize to them that this is YOUR food for YOUR health reasons. Suggest that they provide their own.
How long since you have had a medical check? Sometimes some medical conditions can contribute to weight/'hunger'depressive issues. PCOS is one of them, and it can also cause fertility issues, so if you have been checked, perhaps it is time for you to make an appointment with your Dr and discuss what is going on, and your plans.
How long since your Niece passed away? I am wondering if unresolved grief is adding to this, and coupled with your Aunt being very ill, it would possible compound the grief. I'm sending BIG hugs you way.
Take good care of yourself, but please don't go beating yourself up! Kris xxx
I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan
Fitness Minutes: (540)
2 5/14/13 3:01 A
I don't think I've ever posted on here before at all, and sorry for the wall of text, but... I started my new diet and exercise regimen, had it all set up, almost everything pre-cooked and frozen... And then my family ate it all. All of it. So over the course of two weeks I tried to substitute, then stopped trying, then started binging. I've gained nearly 10 pounds (give or take). I'm an emotional eater, and it's been very stressful for me lately (job, cars, health)... I need some kind of help/motivation to stop binging. I'll eat chicken, salad, bananas, olives (the whole can), ice cream, cereal bars, etc. And yea. That's what I ate tonite. It gets progressively more unhealthy. Or at least, more calorie-laden. I don't get "full." Well, physically I do but I still feel like I need to eat. I had a breakdown the other night (completely not food related) and wanting to eat seems to be getting worse. And with the eating comes not being able to sleep (my stomach will physically growl even if its stuffed.) I guess it's because I'm so stressed out, because when I feel like I'm about to cry I feel like I should eat. I've been trying to lose weight and trying to have a baby for about 3 years now. I don't know if its the weight or the plumbing but it really has me down, more so since my niece passed away. Plus my Aunt is in the hospital because of cancer, so I'm worse off than usual... I know its bad when I just want to eat 5 cans of olives, all the ice cream, and whatever else I can find.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.