After 30 Days – The Results

In the month of May I had my sinus surgery after a non-stop year of sinus infections that started to impact my overall wellbeing. As I started to heal I noticed just how far from the basics I was living. After RNY Gastric Bypass Surgery you have to be so diligent with food, movement, and daily habits and here I was over 4 years out and being too “busy” to get to the business of weight management.

Too busy. It’s really the most basic excuse and there is to justify why I was no longer paying attention. Taking stock of how I was feeling, what I was eating, and how I was moving made me realize that I needed to hop back on the wellness train. I’ve gained some weight in the past couple years and I stopped journaling my food about 6 months ago. Once you start slacking on your routines the inevitable is coming. Regain is an epidemic with weight loss surgery. If you don’t stay diligent then you have the potential of going right back where you started from. I definitely didn’t want to do that.

So what do you do? You get right back on the horse! I know what works, I’ve done it before, and it was time to do it again. I decided to take 30 days and really go back to the beginning focusing on these core things:

Eat well
Stay hydrated
Increase Daily Movement
Keep a Food Journal
Meal Plan and Prep
Check in with Friends

These were the foundations of my beginning with weight loss surgery. I needed to go back to that kind of diligence. In looking for a plan to help with meal prep I decided to do the Whole 30 because it fit with my goals and there are limitless resources to assist you with doing it. You can find information about the Whole30 here: Whole30.

Primary Foods to Eat During Whole30:
Vegetables
Fruits
Unprocessed Meat, Seafood, & Eggs
Nuts & Seeds (no peanuts or peanut butter)
Certain healthy oils and fats

Primary Foods to Avoid During Whole30:
Junk food
Fast Food
Sugar
Processed Food
Alcohol
Dairy
Legumes
Grains
Bread
Preservatives
Caffeine

I have a complicated history with scales and weigh ins. I like that the Whole30 doesn’t want you to weigh yourself or take any measurements for 30 days. Just do the work and trust the results will follow. I let all of my readers and social media friends know what I was doing as a means of support. For me, it also keeps me diligent. If I tried to do this on my own and it became too challenging I know I’d be the first to quit if no one knew what was happening. I wanted to regularly check in. Not only did I get to support others, but their support was so healthy for me.

I spent 30 days reading labels of all my food diligently checking for sugar and preservatives. I planned all my meals and prepped weekly. I learned to coook with ghee to avoid the dairy part of butter and discovered new ways of introducing veggies into my food. My husband was not too thrilled at first with the Whole30 and he ended up loving the dinners we created and new methods of cooking. The best part is that we took the time to cook together and eat together which was something that we let our “busy” schedules convince us was impossible. It wasn’t our schedules, it was our priorities.

So what happened after 30 days?

Clearer skin
Better sleep
Easier digestion
More energy
No more daily coffees
No sugar cravings
AND
I lost 24lbs in 30 days which I absolutely didn’t expect!

After RNY Gastric Bypass many people believe that the “work” of weight loss is over. That’s actually where the work begins and you have to keep working it for a lifetime or you run the risk of the behaviors you had before to re-emerge. It’s never too late to STOP, cycle back to the beginning and get back to basics to get Back on Track!

Give yourself 30 days and get right back at it!

For tips, tools, and motivation be sure to like my page on Facebook!

Thank you!



Back on Track 30 Day Re-Focus Info

There’s been a lot of interest in the Back on Track 30 Day Re-Focus for June. In my last post I outlined a little about what I planned. Here’s a little more information to get you started.

  1. Plan! June 1st is a Saturday… yes… a weekend. Focus doesn’t have to begin on a Monday.
  2. Be realistic! Don’t set lofty, unattainable goals. Focus on how you feel while paying attention to areas that you’ve previously overlooked like hydration, calories, and lack of movement.
  3. Write a little letter to yourself detailing WHY you want to get Back on Track. How are you feeling? What do you want to accomplish? Why is it important to you. When things get challenging READ IT. Remember why you started this. Remember what you wanted.
  4. Think of food as either nutrient dense or not nutrient dense. When we assign words like “junk” to food it also plays into emotions of food. We feel bad when we eat “junk.” Sometimes we even feel frustrated what we “have” to eat “good” or “healthy” food. Remember that this is YOUR body and your permanent home.Your body needs nutrient dense foods to perform optimally. Try your best to give your body not only what it needs, but what it deserves… what YOU deserve.
  5. Remember that it’s only 30 days. As of today, I’ve been alive for 17,065 days. The next 30 is a drop in the bucket. You can do it. It isn’t forever.
  6. Plan to move for at least 30 minutes a day. This doesn’t mean you have to do a full on kickboxing workout or run 10 miles. It means you have move your body for 30 minutes outside of your normal routine. For example if you walk 15 minutes a day to your job everyday that’s your routine. There are 48 half hour segments in a day. Play on the swings at the playground, grab a basketball, go for a walk with your kids or your dog or both. Something you don’t normally do for 30 minutes. You’ll be surprised how good it feels… especially on the days you don’t want to do it. I challenge you to take those additional 30 minutes and do something different and fun.
  7. Weigh yourself and take your measurements by the end of the day on May 31st and then put them away. Do NOT weigh or take measurements again until July. You can use a pair of pants or a shirt to see how you’re doing but this really isn’t about weight it’s more about re-focusing on your health and creating new healthy habits. There are far more indicators of health than weight. It only tells one part of the story. How you feel will tell you far more than the scale ever could.
  8. HAVE FUN! This shouldn’t feel like a chore it should feel like a mission! You’re on a mission to increase your movement, develop healthy habits, feel better physically and emotionally. Focusing on your health will do just that!

Resources

A lot of people ask me about what books I’ve read or what products I’ve used and wellness is inherently personal. You’ll find what works for you and what works within your lifestyle. We can navigate those waters together to discover what your best approach will be for long term success. I’ve compiled some parts of my original eBook Healthy Fare that can help with the planning of your personal wellness story. These are available for free use at your leisure.

Download this page that gives 9 easy steps to begin the process of meal prep. Meal prep is one of the best ways to set you up for success. We tend to run to convenience because we are busy and lack planning in advance. If you take the steps to meal prep then you can properly calculate calories and nutrients. PRO TIP: I use my daily planner schedule when meal prepping. This way I can see what days I may be out later than usual or will need an additional snack to make it through a day. It’s planning for these things in advance that will keep you focused and on track.

Download this page for answers to the age old issues of meal prep: If I’m cooking a week of chicken breast HOW BORING WILL THAT BE BY FRIDAY? Good question! This guide gives you some tips on how to season your food so that you can have a similar base like chicken breast but completely different meals: Lemon Pepper Chicken, Rosemary Herb Chicken, Cuban Chicken Strips, Buffalo Chicken baked tenders. All the same base, completely different foods. Seasoning will keep your food flavorful and varied. Eating well doesn’t have to be boring!

This weekly meal planner will help you decide what you’ll eat. I plan on Fridays. I take my calendar and look at my schedule for the week. I then put what meals I’ll need at home and what I’ll need to take with me. What I’m cooking for just me and what I’ll need for my family. This is tremendously helpful. When you’re done then use the next sheet.

The shopping list is an insurance policy. You take your weekly meal planner from above and you look in your fridge and pantry and see what you HAVE to make your meals for the week. If you’re missing anything then put it on this list. When you shop drink a big glass of water, have a meal, and THEN go to the store and get ONLY what is needed. When you shop hungry and with no planning you end up with a bunch of impulse purchases and not what you needed. This take practice and discipline.

If you bite it, write it! Write down everything you eat and drink. From a tic tac to full meal. Write it all down. Be honest, it’s only for you but you’re only cheating yourself by not writing it down. Pay attention to how you feel. I’ve been known to put emojis next to my food to chart my emotions. If you’re an emotional eater this will provide you with clues to your own food behaviors. Look it over at the end of the day and see how you did. How did you do? What could you have done better? Did you drink enough water? How did you feel about your food choices?

Check out this website for help on calories, macros, and more: https://www.healthline.com/nutrition/how-to-count-macros#step-by-step

Other Helpful Items

Here’s a couple of things that have helped me. If you’re interested in them feel free to purchase. Again, they are a help, not a requirement.

These books were amazing. After being diagnosed with Binge Eating Disorder it was a helpful resource for me. It helped me get to the root of the issues I had with food and how to talk to my counselor about it. NOTE: They are on MEGA SALE! I paid over $25 for each book!

Food Scale

Food scales really help you with portion control. I’m always surprised by how large we eyeball portions. Weighing your food keeps you accountable to proper portion sizes and calorie counts.

You are now ready to take on 30 days of Re-Focus! Let’s do this! If you’d like more accountability feel free to join my Facebook Page here: https://www.facebook.com/reginabartlettweightandwellness/

Back On Track After Illness

I started to write a blog the other day about my sinus surgery. It really wasn’t until I started to write everything down that I noticed just how long my sinuses have given me problems. I actually first started presenting issues back in May of 2018. That was a year ago!

The past year has been amazing from doing my TEDx Talk, launching my book, and having my dream book signing at my favorite book shop Savoy. I was even nominated for an Athena award, celebrated 10 years with my husband, and moved! Did I mention that I teach POUND several days a week and take karate?

In the midst of all these great things I also took 10 rounds of oral antibiotics of increasing strength and duration, took prednisone for far longer than I ever wanted to, had a PICC line of antibiotics since my “severe persistent maxillary sinus infection” seemed to never go away. Through it all I rarely paused.

Figuring out I’m allergic to a host of plants, animals, and fungi and starting immunotherapy has been great but finally going in to repair my deviated septum and tool through my sinuses has been incredible. I sleep better, breathe better, and even though the first couple of days I felt like I was hit with a bat it is all worth it.

Now that I’m feeling better I got to see just how much this has affected me. I was always very diligent with journaling my food and meal prep but the past few months have been so draining that I barely kept up. It’s easy to make excuses when you don’t feel well. Being under the weather is always a great excuse to slack.

If you’ve been around these Blog parts for a while you’ll know that I’ve had a very unhealthy relationship with scales. It was bordering on obsessive and emotionally controlling. When I had RNY Gastric Bypass I only weighed myself at the doctors office until those appointments became less frequent. I then implemented what I call the Rumble Strip.

On a roadway the rumble strip is the lines placed in the asphalt beyond the white line. When your tires hit them it makes an alarming sound jilting the driver back to attention. My rumble strip is a pair of pants. I have a pair of jeans that I love. They fit well and the true test is how they fit fresh out of the dryer. If I ever want to check how I’m doing I’ll throw on those pants and let them be my guide.

I haven’t done it in a while and with my general slack and boatload of excuses I knew it was time. I put them on yesterday after 3 solid weeks of limited activity recovering from my surgery. They went over my hips and zipped just fine. The button, however, not my finest hour. I’ve officially hit the rumble strip and I’m finally feeling well enough to tackle it!

So many people ask about getting back on track. Not just after weight loss surgery but after any way that you’ve lost before and began the slow creep back. The best thing is always to go back to basics. You know what you did that worked so return there and begin again. The month of June I’m doing a 30 Day Re-Focus where I’ll return to my basics and get back on track.

What are Basics?

  • Count macros and calories
  • Journal all food (if you bite it write it)
  • Chart how I feel when I eat
  • Be sure I’m pausing and taking 10 seconds (read about that HERE)
  • Increase step goal to 15,000 per day
  • Move 60 mins per day
  • Meal prep!

What are NOT Basics?

  • Getting upset about gain
  • Isolating and not addressing the issue
  • Continuing to live in your excuses
  • Not trying to correct the behavior before it gets out of control
  • Hating yourself

Remember:

  • You cannot hate yourself happy
  • You cannot shame yourself thin
  • You can take steps to correct
  • You can reach out for help and accountability
  • You can bounce back
  • We can do it together
  • Give yourself 30 days

Before May 31st

  • Weigh yourself
  • Take measurements
  • Make sure you have a place to journal your food
  • Find an accountability partner or check in with me
  • Have at least 3 days of healthy and portioned meals ready to go
  • Be ready to take this challenge on!
  • NOTE: You will not weigh in or take measurements until July 1st. Feel free to put on your Rumble Strip pants to check progress if you NEED to see how you’re doing before July.

You’ll be amazed what 30 days of focus can do! Let’s do it together. I’ll be posting some free reference guides and helpful planning tips.

Broken Windows

I saw a quote the other day that I loved:

To believe that you must hide all the parts of you that are broken, out of fear that someone else is incapable of loving what is less than perfect, is to believe that sunlight is incapable of entering a broken window and illuminating a dark room.

Mark Hack

I think we often do that. I’m sure I’m not the only one who has tried to be the absolute BEST possible version of myself when I start dating someone. You don’t want your crazy showing too fast! We have high expectations of others and just as high for ourselves. But after a while, we become more comfortable, more trusting, and more vulnerable. In these moments the proverbial rubber meets the road. You’ll either accept the less than perfect aspects of each other or you won’t. The most successful relationships seem to be the ones where you can truly accept your partner… warts and all.

I remember the day that Jeff and I had our first real conversation. We discussed things that I never spoke of to another human being, and it was without effort. I remember being surprised as each word came from my mouth and even more surprised that he didn’t run from the room! He did the exact opposite. He stayed, listened, and comforted without judgment. I am far from perfect and have made many mistakes and questionable decisions in my day. So has he. So has everyone. Being open about these things only solidified our relationship. We let the light of love shine through our broken pieces.

I was so grateful that Jeff could see me past every decision I ever made but it was a long walk to forgive myself. I used to replay the same broken record of my disappointments and spending way too much time being disgusted with my body and my inability to “fix” it. It was a few years into our relationship that we reconnected with Christ and began an entirely new way to live, to relate to one another, and to ourselves.

Having a relationship with Jesus gives you the ability to see things from an entirely different perspective. The Mark Hack quote takes on an even more beautiful meaning. No one is perfect. We all have brokenness. We all have faults. We have all made mistakes. We all have pain. “All have sinned and fall short of the glory of God” Romans 3:23 NIV This doesn’t change that fact that we are all windows and through our brokenness, our suffering, and our pain, God’s light will illuminate even the darkest rooms of our hearts.

The Cruelest Words I’ve Heard

I read a post on a bariatric group a few weeks ago that just stayed with me. She wrote this:

It’s so sad that strangers are so much nicer to me since I lost weight.

This is a fact that many men and women notice after weight loss. People can be truly cruel, especially when someone who is not an ideal body type. I’ve often said that weight is the lowest hanging fruit on the insult tree. The first thing people grab when they want to throw an insult.

You fat (enter insult here)!!!

Don’t think this is limited to just overweight people. Thin people get this too and it’s just as damaging. I used to think calling someone skinny was the ultimate compliment because I wanted to be thin so badly. It’s not an compliment regardless of your intention. It’s a stone that when thrown leaves a mark. You can’t see the mark but trust me, it’s there.

Ultimately, people are much kinder after weight loss. When I first started walking I didn’t want to walk outside because I didn’t want the stares from people on the street or hear insults yelled from cars. This has happened more frequently than you can imagine.

I was eating an ice cream cone at a county fair minding my own business when a man walked up to me and said:

That’s probably part of your problem.

I don’t know what he gained from this. If your mission in life was break me down emotionally by attacking me verbally, then you won, good for you. If you thought this one second insult made in passing somehow got through to me and I would drop my ice cream and join a gym, that’s where you went wrong. You only succeeded in making me feel bad about myself which is the precursor to bingeing. You literally threw a log on the slow burning embers of my fragile self esteem. Congratulations.

Next my mind wandered to a different place. I’ve fought the battle of my weight for over 30 years. Thirty years of not feeling beautiful – and thinking people who said I was beautiful was lying or crazy. This is not a way to live. Then it hit me:

The cruelest words I’ve ever heard are the ones I say to myself daily.

Yes, people definitely treat me better now that I’m smaller, however, that’s an issue that will only be changed when people learn to accept that all body’s are different but all deserve respect. I can’t change other people’s thoughts, opinions, or even their cruelest words. I can control mine.

I don’t believe in diets or resolutions. I believe in creating lifestyle changes that will better my heath and wellbeing. This year I’m working on that nagging voice that gets in the back of my mind and tells me I’m not enough, not ideal, or not worthy. Negative self talk ends today.

The bible verse 1 Corinthians 6:19 (NASB) is a great reminder:

Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own?

Notice it reads “your body is a temple.”

It doesn’t say your body is a temple when:

  • You lose weight
  • You gain muscle
  • You cut carbs
  • You fit your high school prom dress
  • You get your body back after childbirth

Your body is a temple – without qualifier! Again, I’m not one for resolutions but I am all about a good, healthy goal. My goal this year is to silence my inner evil critic and remember my body is a temple and should be treated with – and spoken to – with respect.

Who’s with me?

Farewell 2018

Thank you 2018. What a whirlwind year! Goals achieved, dreams realized, and relationships cultivated; tempered with loss of loved ones, physical health issues, and personal challenges. From the joy of publishing my book and speaking on the famous red dot of TEDx to the tragedy of losing my aunt, this has been a year.

What I’ll take from every joy and pain of 2018, is that life ebbs and flows moment by moment. We tend to trick ourselves into the newness of a year on January 1st but a new opportunity is born every second. Not just on January 1st, not on Monday morning, but every moment you’re alive is a chance to do better or be better. Don’t get sucked into the hype of a new year. Be present in moments. If you stumble, all is not lost! With the simple blink of an eye, by the grace of God, you can try again.

Thank you 2018. If you’re reading this then my heartfelt thanks to you! What a gift and pleasure to share this space with you all. I can’t wait to show you what’s planned for 2019!

God Bless!

Regina

Perfectionism, Food Issues and Karate

I’m definitely a perfectionist. I like things done. Right. The first time. I like doing things well and I’m obsessed with things like order and placement. From a marketing perspective this can be considered great or even ideal. One thing that really changed my life was when I discovered perfection’s back story. Perfection is really fear, anxiety, and procrastination doing an elaborate dance.

What does that mean? I can’t speak for all people, but I can certainly speak to my own experiences. Looking over my past behaviors – which was essential to weight loss – I discovered that I would often opt to do NOTHING if I couldn’t do it PERFECTLY. Inevitably, the task I needed to do would likely take more time to complete but I’d want to do it immediately. If I didn’t have the time to do that, I’d leave it to another day.

Perfection is merely procrastination in a tuxedo.

In our last house I had an office studio where I’d make personalized items. After the holiday season it was usually a wreck. I’d open the door and want to clean it to sheer perfection. Realizing how that was impossible I’d simply shut the door and wait until I had more time. If I did get to the place where I’d actually tackle it, I’d often get so overwhelmed at the enormity of it all and shut down. Greetings Anxiety! I knew you’d show up eventually!

As I began the process for weight loss surgery, I noticed how a lot of this behavior was not only in office clean up but heavily tied to my food behaviors. I would never say, “I’m going to cook dinner tonight.” I would say, “I’m going to cook dinner every night for the rest of my life!” When I failed once at my Lifetime Cooking Goal I’d go right back to ordering out because I failed.

I had to recognize that I was constantly setting myself up for failure! In my office I could’ve planned to break down what needed to be done into smaller, more manageable tasks, set a deadline for completing those tasks, and worked toward completion. With cooking dinner I could’ve endeavored to cook that one night and work up to cooking more often.

I mind-tricked myself out of my own wellness!

My internal need for perfection would often have me procrastinating until I felt that I could accomplish something perfectly. What a realization!

As I applied this model of breaking things down into smaller and more manageable tasks, I realized it was not just in office cleanliness or wellness that I had this issue. Karate brought out a lot of this behavior. I wanted to have black belt skills as a white belt. Yeah, that’s not possible. I’d often go home after class and beat myself up for not learning fast enough or looking as good as my peers. It was challenging physically and even more mentally.

After a while, you realize that you will only get better with dedication and practice. I am not a black belt so I won’t have black belt skills. What I can do is learn and practice. I will not know anything instantly. I will have to break it down, learn it in pieces, and put it together over time.

One of the most valuable pieces to all of this is the realization that doing something – even something unbelievably small – is better than doing nothing at all. Gracefully bow out of the Dance of Perfection and Procrastination and begin.

Progress not perfection.

Did You Do It Yourself

Yesterday, I had the opportunity to have a booth selling and signing my books at the Rhode Island Women’s Expo. I loved sharing Food, Sweat, & Fears with new people.

Weight is so personal. You could see it in how people chose to engage at the booth. Some didn’t want to engage at all, while others had more curiosity. Many people opened up and shared stories of about themselves or a loved one battling the issues of weight. Most people seemed like they were looking for The Secret Missing Link Of Weight Loss.

The most frequent question was this:

Did you do it yourself?

The battle rages on. People still seem to believe that weight loss surgery has no element of work and is considered “cheating” weight loss. There was a woman who had surgery and called it cheating! I was stunned. She intimately knows how much work is involved in this process and still called it cheating!

My work is not done. I will continue to speak and share my message about the surgical options for weight loss. Surgery is NOT for everyone but removing the stigma from this option can save lives.

Weight loss surgery is not a quick fix or even a guarantee of weight loss. Long term success eludes most people after surgery. This can be directly attributed falling back into unhealthy eating behaviors after surgery. When you’ve spent your life exhibiting poor eating choices – like me – or you use food as a primary coping strategy – like me – this can be extremely challenging. You have to do the work. No matter how you choose to lose weight there will be work to do.

Coming out of the Thanksgiving Food Olympics and heading straight into Christmas Cookie Season, makes me really sensitive to people’s comments. Probably because the hardest workout I do this season is shaking my head from left to right refusing your offers of cookies and cakes.

I have to do that all by myself.

______________

Did you know you can preorder my new, expanded cookbook Healthy Fare today? Ships before Christmas! Check it out here: Healthy Fare

Overwhelming Wellness and the Power of Words

I’ve seen a lot of posts lately from people overwhelmed by their health goals. I totally understand it because everywhere you look there’s a new thing to try that could potentially be better than before. Keto. Low Carb. South Beach. Atkins. They all seem remarkably similar.

What do you choose?

I’ve discovered that for me it was abandoning all of it. Diet is a dirty word with a limited time connotation. You do it “for a while” then when you try to just live your life after the “diet” is over you’ve likely gained the weight back and more.

There’s a lot of power in words like “diet” and even “cheat meal” carries some weight. This meal that you can take advantage of for another limited time that usually brings you only emotional relief and no real nutritional value.

Now, let’s look at “junk” foods. You know what they are: chocolate, sugar, high fats, and usually quite delicious. They are also the first things you remove when you’re on a “diet.” “Healthy” foods are usually things like vegetables and kale and often carry the weight of a necessary evil in a diet.

Are you seeing the power of these words? Have you noticed when you eat “junk” you feel like junk? Or a “cheat” meal makes you feel like you’re getting away with something? Don’t you always want most what you cannot have and it almost seems sweeter when you “get away with it?”

Imagine there are no “good” or “bad” foods. Is it possible that food is food? Can a cinnamon roll drenched in gooey icing have the same word as kale? Food really is food BUT cinnamon rolls are less nutrient dense than kale. Ultimately, that’s the difference.

We strive so hard to be “perfect” on our “diets”‘and we often are; yet during that window of time, we’re miserable. We count down the moments to chocolate and bread and we can’t enjoy where we are or what we’re doing.

When I speak at the hospital the most frequent question I get about food is: “Does this mean I can never have (insert what you love here) ever again?” I’m not the Food Police for adults. When I opted for surgical weight loss it was because my weight was completely out of control and I couldn’t manage on my own without outside help. When I took that step I also realized that moderation is not a strength of mine. With RNY Gastric Bypass could I eat chocolate again? I choose every second of every day what goes in my mouth. Will my stomach tolerate it? Most likely not. Could I eat it? Yes. Should I? No. What just happened there?

I took the item I wanted – chocolate – and I ran it through a couple of gates before the gateway of my mouth.

  • Do I want it? Absolutely!
  • Is it nutrient dense? Not at all.
  • Am I helping to maintain my fitness goals with this? No.
  • Is wanting it NOW more important than my long-term goals? No.
  • Why do I want the chocolate? Usually, an emotional response to something troubling me or it just looks darn good.
  • Do I eat it? No.

There is no diet, or cheat meal, or junk food. They are all opportunities. An opportunity to eat nutrient-dense foods that work toward reaching your health goals and less nutrient-dense foods that may hold you back from your goals especially if these decisions continue to outweigh your nutrient dense decisions.

There’s one other interesting caveat to the power of words and your food choices. Calories. I hear a lot of this as well: “I eat good, healthy foods and I continue to gain weight!”

A calorie (kcal) is the amount of heat energy it takes to raise the temperature of one kilogram of water by one degree Celsius (Wikipedia). By this logic, 10,000 calories of ice cream and 10,000 calories of kale are equal. How your body uses the kale and the ice cream will certainly vary and there’s an entire degree program for Bioenergetics that I do NOT have. The groundbreaking thought process here is that you can still have too much of a “good” thing because if you aren’t burning those calories then weight gain is inevitable.

So what do you do?

Try to find a way to make peace with your food. Don’t give it names of good or bad or junk that will subconsciously assign an emotion to what you’re eating. Pass your options through several gates and ultimately decide if it’s worth it for you. My experiences with bingeing food made me very aware that food felt great…. until it didn’t. Find a way to live your life well and if you get a moment of indulgent, less nutrient-dense food then let that be what it is – an option you made. Not a failure, mistake, or any other negative connotation. If it was a decision you wished you didn’t make, acknowledge it and remember the next time your making decisions.

Stop dieting and start living!

Also see: Take Ten Seconds.

Battling Perfection

Sometimes there’s something powerful when you see your behavior for what it really is and deciding to leap instead of continuing to look!

If you haven’t already feel free to like my Facebook page! There’s a lot new information coming that I can’t wait to share with you!

Thank you!

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