Our Lady of Weight Loss

Our Lady of Weight Loss

EMOTIONAL EATING: 3-Step Cure

What is the single most common, biggest, most overwhelming and likely to occur challenge when it comes to weight loss?
Emotional Eating!
It takes more than a good plan, good intentions, and basic nutritional information to override the emotional tsunamis that roll over and through us without turning to food.
Managing difficult situations and feelings effectively is a big part of what we are doing here. Emotional eating has all to do with the mind; little to do with the food.
There are many proactive measures that we can take to get a hold of our emotions and ground ourselves. These actions range from relaxation techniques such as meditation, yoga, breathing to turning to our message board for support.
However, these actions take time. After all, you don’t always have the time to take a hot bath or a long walk in the middle of emotional upheaval.
Here follows a 3-step CURE! Yes, follow these three easy steps and you can get past the emotional roller coaster, hold your ground and learn something about yourself in the process.
Step 1: Stay Grounded
Emotional eating happens when you lose your connection to your grounded self.
Nine times out of ten, emotional eating is triggered by a ‘mind storm’ of thoughts. Chances are that your mind is caught in a web of worst-case scenarios, projections into the future, and misinterpretations of a situation. In addition buttons have been pushed, and who knows what else. You are in overdrive.
This emotional tsunami turns what may have been a relatively simple challenge into something that feels overwhelming. Feelings of fear or shame can surface. All of which can send sending you running into the kitchen or the vending machine.
The objective is to stay grounded in the moment of stress, thus giving you space to get a grip and move away from food.
Here are a few simple things you can do at a moment’s notice that can help to keep you grounded the next time your switches are flipped, your buttons are pushed and/or you are spiraling out of control.
BREATHE. Take in a few deep breaths. It is truly amazing how powerful breathing can be.
LOOK. Take a look around, noticing and naming the colors and shapes in the space around you. Thus, occupying your mind long enough for you to calm own.
NOTICE PHYSICAL SENSATION. You might note that your jaw is clenched, or that your stomach has that all too familiar sinking feeling.
It is a simple technique, and it works. If you stay in your body and in the moment, you are no longer inside your head and you can ground yourself.
Step 2: Reality Check
Now that you are calm enough to think clearly and productively you can make note of your thought patterns, and when necessary, turn them around.
Black and White Thinking
Example: You go over your calorie limit and/or eat something that you theoretically “should not,” and then you decide to keep eating because you’ve already “blown it” for the day. You are on a downward spiral, feeling guilty, not liking yourself.
Reality: Weight loss is not a one-day event. If you stop overeating now, you’ll gain less and have less to re-lose later. That’s something to feel good about!
Your Interpretation: Reading your own thoughts into someone else’s words.
Example: Someone made a remark that feels critical or unsupportive, and you begin to unravel and feel distressed, distraught and devastated.
Reality: Did the other person mean to be critical? Or was it your own feelings about yourself surfacing? Are you overreacting? When you are secure and happy with yourself, what others say won’t matter nearly as much.
Feeling Badly for Others
Example: Something is going badly for someone you care about, and you feel responsible, or pressured to fix it.
Reality: It’s not up to you to fix things. You are responsible for your own life.
Step 3: Putting Things Into Perspective
One of the most valuable tools you can learn in weight loss and life is to keep things in perspective.
Most common problems that you face in everyday life are much easier to handle when you keep them in perspective.
Here are some questions you can ask yourself to make sure you aren’t in the mountain-making business:
Does this problem fall into the “this too shall pass” category? Or Not? If it does, GREAT! If not, you’ve got a real problem!
Do I need to make a decision about this right now? Or can I let it play out a bit, giving me enough time to get perspective?
Am I worrying about something that may not even happen?
Do I have all the information I need to decide how to respond to this?
Do I really know what’s going on here, or am I making assumptions?
Am I worrying about things that might not even happen?
What do I need to check out before taking action?
Is there anything I can do right now that will change or help this situation?
Am I trying to control something I can’t, like what other people think, say, or do?
Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?
Use this approach whenever your thoughts or situations begin to feel overwhelming, and you’ll quickly find that the mountains that seem impossible at first can quickly morph into what they really are–manageable hills that you DO have the ability to climb. All it takes is three little minutes of your time.
Spread the word … NOT the icing!
Janice
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Janice Taylor is a Life & Wellness Coach, author, seminar leader and 50-pound-BIG-Time-LOSER!
For more motivation and inspiration, join the Kick in the Tush Club: Beliefnet Chapter.
Pick up a copy of Janice’s latest: All Is Forgiven, Move ON ~ Our Lady of Weight Loss’s 101 Fat-Burning Steps on Your Journey to Sveltesville!
” . . . . kooky genius ~ see if her idiosyncratic diet plan will work for you.” ~ O, The Oprah Magazine
ART heart.jpg about Janice

Three Steps to LOVE

This Beliefnet Blogger is in a ‘love’ space. It didn’t just happen. I went to ‘love’ intentionally. It’s part of my diet plan.
In order to successfully embody a healthy lifestyle, one must build reserves in all areas of their lives, including their relationship sector. If you are overflowing with loving relationships, you will in turn feel better about yourself; perhaps even love yourself (woo hoo). You can fill yourself up with love! It’s way better than cake. Truly!
Here are some tips that will help you ‘move towards love’ today and every day!
1. Say “IT” with Conviction! “I Love You!” I really do by the way, Love YOU! I love writing to you (almost) every morning. I love that you are in my life and have given me purpose. I so do LOVE YOU!
The next time you are with a friend, a lover, a family member – say ‘it’ with meaning.
2. Be “Them” Just for a Minute. I know that it’s hard to love ________ (fill in the blank!). True, some people do make it difficult. Nevertheless, try putting yourself in their shoes, just for a minute. Imagine all that is going on with them that you know about, and consider what might be going on that you don’t know about. No excuse, I know, for ‘them’ to be acting the way they do. Still, you take the high road. Smile and send them LOVE.
Imagine the word “love” is sitting in your heart. Feel it. Breathe into it. Let it move up through from your heart and into your face. Smile, crinkly eyes and all. Soften your gaze and let ‘love’ flow!
3. Love for Love’s Sake. Could be that love with be sent back right at ya’ – and could be it NOT. Could be the recipient of your loving flowing feelings isn’t open for it, is preoccupied with their stuff, who knows. Don’t concern yourself with such matters. Just breathe into your loving feelings. Deep, deep breaths – and let it flow!
I’m sending love straight from my heart into the room, and there’s no one in the room! It feels great. You try it!
Spread the word … NOT the icing!
Janice
———————————————————–
Janice Taylor is a Life & Wellness Coach, author, seminar leader and 50-pound-BIG-Time-LOSER!
For more motivation and inspiration, join the Kick in the Tush Club: Beliefnet Chapter.
Pick up a copy of Janice’s latest: All Is Forgiven, Move ON ~ Our Lady of Weight Loss’s 101 Fat-Burning Steps on Your Journey to Sveltesville!
” . . . . kooky genius ~ see if her idiosyncratic diet plan will work for you.” ~ O, The Oprah Magazine
ART heart.jpg about Janice

Eat and Be Happy: Foods that Boost Your Happy Neurotransmitters

Serotonin, Dopamine and Norepinephrine by Janice Taylor
As we head off to the Christmas Eve and Christmas Day feasts of plenty, I thought it might be useful to know what foods bring forth the best feelings. Yes, foods change the chemical structure in your brain, and therefore have an impact on your mood.
It’s scientific! Research shows that nutrition or the lack thereof does alter the production or release of neurotransmitters. Serotonin, dopamine and norepinephrine are neurotransmitters.
Serotonin gives us a feeling of calm and relaxation, a general sense of well-being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin can intensity food cravings.
Foods that release serotonin in the brain are: fruits, breads, grains and vegetables to a lesser extent.
Dopamine and norepinephrine increase our energy and level of alertness. Protein causes both dopamine and norepinephrine to be released in the brain. Foods that are connected to the release of these two neurotransmitters are: meat, chicken, fish, nuts, soy products, eggs and dairy products.
Including 3-4 oz of protein in your lunchtime meal may help you to stay alert and happy throughout the afternoon. (Imagine – no 3 p.m. slump!) On the other side of the coin, should you have trouble sleeping at night, you might limit your protein and increase your carbohydrates – particularly at dinner time (no, I did not say have cake; I am referencing the above list).
However, overeating, regardless of the amount of protein in the meal can cause lethargy and sleepiness. When we overeat, the blood flow is redirected to the stomach and away from the brain. The ideal amount of calories per meal is between 300 and 500 calories. This will keep your energy flowing, and your mood on even keel.
In addition, other ‘foods’ that have an affect on our brain are caffeine, alcohol and sugar. Both caffeine and alcohol are diuretics and tend to dehydrate the body. And caffeine is a stimulant while alcohol is a depressant. A good guideline for sugar, especially for us sugar-addicts who experience the ‘sugar-high’ and ‘sugar-low,’ is to limit your consumption to less than 200 calories per day. That should help to eliminate the ‘sugar-blues.’
What about water? Yes, drink up, my friend.
At the end of the day, it’s all about good and balanced nutrition. As you head off to your holiday parties, family gatherings, remember … at the end of the day, it is all about good and balanced nutrition.
Make a beeline for the fruit platter instead of the fruitcake; increase your happy neuro-transmitters and enjoy!
A merry and a happy to you all!
Spread the word … NOT the icing!
Janice
———————————————————–
Janice Taylor is a Life & Wellness Coach, author, seminar leader and 50-pound-BIG-Time-LOSER!
For more motivation and inspiration, join the Kick in the Tush Club: Beliefnet Chapter.
Pick up a copy of Janice’s latest: All Is Forgiven, Move ON ~ Our Lady of Weight Loss’s 101 Fat-Burning Steps on Your Journey to Sveltesville!
” . . . . kooky genius ~ see if her idiosyncratic diet plan will work for you.” ~ O, The Oprah Magazine
ART heart.jpg about Janice

Do YOU Suffer from Social Anxiety?

I received an email from a member of the Kick in the Tush Club, who greatly suffers when at social functions. Parties and gatherings bring forth extreme feelings of discomfort. In order to feel better, she eats. And sometimes she eats some more.
I thought I would share her letter here, because I know she’s not alone. Many of us are uncomfortable in these types of situations. Many suffer from social anxiety. What advice do you have for “N?”
Dear Janice ~ I, too, am seeking permanent thinness. I do fine at home, at work, at restaurants, at night, in the car. It’s the social events that drive me out of “won’t power” to bunches of this and that, usually chocolate thises and thats.
No one does this to me; no pushy offers. It’s me and a party that is a lethal combination. I don’t like parties; but I do like sugar in most any form. The only person I need to say no to is me, so it’s the “won’t power” vs. piles of cookies and sitting around. I’ve found myself washing the hostess’s dishes so I don’t have my hands in the candy bowl. Do I need to wear elbow-length white gloves so picking up chocolate would be disgusting?
Suggestions are welcome. Best, N.
Dear N. ~ I do like the visual of the elbow-length white gloves! It’s almost as ‘bad’ as me duct-taping my mouth closed when cooking!!
All kidding aside, it sounds like you are extremely uncomfortable in social settings that require schmoozing and mixing it up people you may or may not know. You’re not alone. Many people have difficulties in social settings.
Now, I could give you the basic advice that you may have heard before.

  • Eat something before you go, so you won’t be famished and go off the deep end.
  • Decide ahead of time how many cookies you’re going to have. And stick to it!
  • If possible, bring a crudite platter or fruit platter so there’s something there you can eat!

Or … we could look at this another way.
Instead of approaching this from the food angle and working on how to say ‘no’ to the food; perhaps you could look at getting more comfortable with being at these social gatherings. There are many techniques that can help including hypnosis, meditation, and breathing – to name a few. I think that this is a perfect example of how weight loss isn’t about the food; it’s about something else that is triggering food.
I hope that gives you food for thought. Thanks for writing, and please let us know how you move through this uncomfortable challenge. We’re rootin’ for you! ~ Janice

For those of us who can relate to this problem. RIGHT NOW … Write down 5 things that YOU CAN do that will change the way you approach and experience social gatherings. And what advice do you have for “N.?”
Spread the word … NOT the icing!
Janice
———————————————————–
Janice Taylor is a Life & Wellness Coach, author, seminar leader and 50-pound-BIG-Time-LOSER!
For more motivation and inspiration, join the Kick in the Tush Club: Beliefnet Chapter.
Pick up a copy of Janice’s latest: All Is Forgiven, Move ON ~ Our Lady of Weight Loss’s 101 Fat-Burning Steps on Your Journey to Sveltesville!
” . . . . kooky genius ~ see if her idiosyncratic diet plan will work for you.” ~ O, The Oprah Magazine
ART heart.jpg about Janice

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