Wednesday, May 27, 2015

Ditching the Diet Mentality: Intuitive Eating

I have always strived for my blog to be a journal of sorts. Chronicling everyday life while highlighting my passions. One of my passions is for healthy living. Lately, I feel like I am not practicing what I know and love.  I have set forth on numerous diets and lifestyle changes this year only to bail half way through leaving me feeling like a complete failure. This past month was the last straw and I knew something had to change. So, I did the complete opposite of the norm and ditched the diet completely!

Looking back over the years I noticed a pattern. When I place myself on a diet I develop a tendency to binge, both before my diet begins and during due to feeling restricted.  How am I hoping to solve this? Intuitive eating.

Intuitive eating: Eat only when hungry, don't feel guilty about food, and eat whatever your body is craving. 

Let me share my inner psychology nerd for a second. Intuitive eating is based off habituation strategy. Habituation is the diminishing of a physiological or emotional response to a frequently repeated stimulus. When applied to eating it means that allowing yourself to eat what you are craving, but typically don’t indulge in, will decrease the temptation or “sparkle” of the food.

This past month, I tried this with Peanut Butter M&M’s. I have always had the mindset that I can’t indulge in candy or keep it in the house. I was sure I had an insatiable appetite for anything peanut butter. But the first time I gave myself permission to eat as many as I wanted, I was surprised that I was satisfied after just a few handfuls. By day three, the candy was already less tempting. Now they don't seem as scary as they did before when I walk by the candy isle. Removing the danger sign helped me realize that they are just a treat and don't have special power over me.

There are three main guidelines that I am following on this journey.

ID hunger signs.- Know your hunger signs and aim to eat only when you're hungry. 

Slow down.- Instead of inhaling dinner, sit at the table while you eat and make the meal last at least 20 minutes. When you go slow, it's easier to read your body's hunger and fullness signals.

Portion Control - Be conscious of how much you’re eating. Eat whatever your body is craving just be aware of serving size. Portion out one serving at a time. If you’re not satisfied with one serving then you can enjoy more.

I realize that I can't change how I view food overnight. I have had a distorted relationship with food for a long time; dieting disconnected me from how food makes my body feel.  But with time, I hope to get to a better place.  The goal is to repair my relationship with food and my body and have weight loss as a side effect of that.

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Friday, May 22, 2015

Friday Five

Who else is ready for a three day weekend? I am looking forward to hearing the school bell ring this afternoon and heading out the door to celebrate this long weekend!

1. Perfect Poolside Drink. I have mentioned before that margaritas are going to be my go to drink this summer. I am loving this recipe that calls for just three ingredients which makes preparing and packing a breeze.

2. Currently Craving. Everything watermelon. I could eat watermelon for breakfast and lunch every day. This recipe featuring watermelon, mint and feta cheese is a great way to add a little variety to my watermelon snacks.

3. Backyard Dreams. We are well underway with the search for our forever home. I have high hopes of living in this next house until we retire. One must is a large backyard for the pup and any future kiddos. We would love a space to build our own fire pit to hang out by in the evenings.

4. Sweet Treats. Stumbled across these sweet treats on Pinterest. These Key Lime Pie Macaroons would be perfect treat to bring  to a cookout this weekend.

5. Happy Memorial Day Weekend! I am looking forward to slipping into a new bikini and spending the next three days poolside!

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Monday, May 18, 2015

Well, Hello There!

Alright, so I accidentally took a little blogging break for a few weeks.  I am not going to bore you with a ton of excuses which believe me there are a plenty. Instead let me fill you in on a bit of what I have been up to these past few weeks.

I completed my first indoor triathlon. Lifetime fitness hosted an indoor triathlon series at one of their locations in Raleigh. I have always been interested in triathlon races so its was a great way to dip my toes in the water (literally and figuratively). The race was divided into a 30 minute swim, 30 minute bike and 20 minute run. I really loved the spin and the run portion of the race. The swimming portion was by far the hardest. Those 30 minutes in the pool were excruciating and went by extremely slow. Honestly, I don't think I swam laps since college when I was a lifeguard so I was extremely rusty. I did love the feeling of getting back in the water and would love to start swimming laps again. Overall, the race was a blast and it let me know that I would enjoy doing more triathlons. Just with a bit more training first!

Over Mothers Day weekend, my mom and I drove down to Georgia to see my Grandmother. She moved there back in February due to a significant decline in her health and being unable to live alone anymore.  Describing the facility she is staying as an assisted living facility does it a complete disservice. There are activities all through out the day for residents to enjoy. The town it is located in is a golf cart friendly community so many residents have golf cards they can drive to putt around town. It was great to see Grandma since I had not seen her since Christmas. It was also nice to spend quality time with my mom on the long drive down.

A few friends mentioned that they were running the Running with the Bulls 8k in Durham which of course I jumped on the chance to join! I happily signed up for another race. It is always nice to have something to train for because the added pressure encourages me to push the pace a bit on my runs. The race is at the end of May so I have been completing 3-4 training runs each week. I'll share my training plan with y'all soon.

What have you guys been up to lately? We spent the weekend relaxing and looking at houses. The house hunt if 100% underway. So excited for this new chapter of our life.

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