Don't SHOULD Yourself

I'm just going to dive right in and confess that it's not going well. It started pretty well, and I lost five pounds. But for the last two and a half months, I've been losing and re-gaining the same additional three or four pounds... I just can't break past the ten pound mark.

I'm not consistent and I know that's why I'm struggling to lose weight. Also know that the stress level is the key factor in my inconsistency. I'll have a few good days - low stress at work, eating homemade healthy foods, exercising, sleeping well, and feel pretty good about it. But then I have a hard day at work and I'll eat crap so that my physical body feels as bad as my mental state. I know I shouldn't eat the crap but this is an old, old bad habit. So right now, instead of shaming myself for doing it, I'm working on recognizing when I'm doing it and being gentle with myself. (Hello #emotionalbraintraining skills!)

I also caught myself over-eating the other night when we were out to eat. We were at a little local Thai restaurant we recently discovered. I had ordered a light, fresh chicken dish. I was listening to my hunger cues... and telling myself that I "should" take half of it home for lunch the next day. At the end of the meal, I had left enough to be a satisfying meal for my lunch the next day. Then my husband reached over and stabbed a big piece of chicken and I thought "well, that's not enough for a filling lunch and not enough for leftovers, so I might as well eat the rest." Seriously, that was my thought process. 

And I got so mad at my husband! I snarled at him the way her snarls at me when I eat a piece of his pancake (that he'd told me I could have before we started eating). It was ugly. I know I shouldn't have reacted like that. We had been sharing and it was fine.... until it wasn't. I'm still a little mad at him for eating that piece of chicken, but I'm more disappointed in myself for not using my "oh well statement" I created with Noom several weeks ago. I should have just let it go and said "oh well," and left the rest on the plate anyway. But I didn't, I ate it and then I beat myself up because I "should have" known better and "should have" done better. 

The other thing I'm "shoulding" on myself about is that when I first started this blog 10 years ago, all I had to do was start walking, logging my food, and the weight just melted off. I'm fighting the harsh inner critic that keeps telling me "you should be doing better. You should have lost more weight by now." I end up feeling defeated and ashamed. 

So what's the cure....? I believe it's mindfulness. And I'm really, really trying hard to be more mindful. However, when I'm extremely stressed and tired it's really hard to be mindful. My job is creating too much stress in my life and it's affecting many other areas of my health. Something has to change.

And until it does change, being mindful is going to be hard, but I'm going to give it my best shot. So friends, be mindful... and when being mindful is hard, don't should yourself. 

Grace to you,

Becky

An Open Letter to My Trainer

Dear Mr. Trainer,

Ok... I do need my trainer, too.

I'm really grateful for the workouts you've put me through these last few weeks. I can feel changes happening through the focused workouts you've designed. I appreciate the focus you've given on making my body stronger and feel better. I love the challenge you've given me in my fitness training.
But this diet thing with more protein.... it's causing me some stress and frustration. You want me to eat more protein and less carbs. I just don't know how to eat more protein while eating a diet that also includes enough fruits and vegetables. I think that may be why (confession time) I ate a box of cookies this morning for breakfast.
I know. I know.

I only meant to eat one or two. I should have headed the warning from the lady who said don't open it until you're prepared to eat the whole box because it's hard to stop. I should have listened to my gut that said give the cookies to someone else because I knew they would be tempting to me.
I'm sorry.
I'm apologizing to myself and to you. I know you're investing time and energy to help me transform me. I'm investing time, energy, and money in this, too. And eating a box of cookies for breakfast defeats that. I get it. I'm not trying to undo our hard work. I'm stressed. I'm an emotional eater. I know that. You know that now, too.
I know I need to make some changes if I'm going to see the results that I want and that you are trying to give me. I promise that I'm doing my best every day. I wake up with the intention of doing the best to give my best. Please don't take this personally, it's not about your skill as a trainer - you're excellent - it's about my emotional-ness right now. I resolve each day, each moment to do my best to take care of myself. Sometimes I slip. I'll forgive myself. I'd appreciate your forgiveness, too.  I'm trying, really I am. No excuses, just an explanation.
The rest of this day will be better. ...but I still need to work on figuring out that protein - fruit/veg balance.
Sincerely,
Urban Hiker Girl

Refocusing...aka- my plan to stay away from sugar!

I've had WAY too much sugar this week!

I took a nap after work because I felt exhausted. I didn't sleep well last night- because I sugar and stress yesterday. I was drained today- because of sugar and stress. I slept horribly during my nap this afternoon- because of sugar and stress.

I tossed and turned feeling anxious and having an upset stomach. I finally gave up on sleeping and had a text chat with my mom. I realized that I needed to "listen to my gut" and get away from the sugar. It was making me sick and the stress worse. And I realized that I needed to go for a run, no matter how painful it would be because of the achy joints caused by sugar.

As I ran, my playlist  again got to the songs that brought me back on Tuesday. I focused on hearing the music and feeling the joy of moving. And, I decided that I needed to make a plan.

After getting off the treadmill, I wrote my first couple steps to my plan:
1- No more sweets until my birthday. Then, one treat with my family. Then, no more sweets again.
2- Eat a good dinner tonight: filet mignon, stir fried veggies, and quinoa. (And yes, it was as awesome as it sounds.)

And now I've added a few more:
3- Drink a lot of water to flush out my system.
4- Pack lots of healthy food to take to work tomorrow so I have good options to help me avoid temptation.
5- Go to bed early and (try to) get a good night's sleep to help reduce stress.
6- Turn off the technology early to help my brain unwind so I can sleep.

....so, good night!

Stormy Week

This has been a rough week. Last weekend I came down with a bad cold. I stayed home from church on Sunday and work on Monday. On Thursday, the guy I started dating (who currently lives out of state) told me that he wasn't going to be able to visit me this weekend as planned. It's been three weeks since we last saw each other and I was very disappointed.

I started feeling lousy on Saturday. A little lethargic and extra sweaty on my walk to an appointment about a half-mile from my apartment. I thought perhaps it was the heat making me feel "off" since the temperature had jumped up significantly that week. But by that evening I was dragging, sneezy, and generally feeling lousy. And Sunday I was clearly sick. I stayed in bed, or on the couch, all day and spent most of the day napping. I called in sick that afternoon and spent Monday doing the same.

Still feeling lousy Monday afternoon, I emailed my boss to let her know I needed another day of rest. With three teachers planning to be out later that week, we were short on sub availability for the week. The principal asked me to contact her the next morning by 6:30 to find out if she was able to secure a sub and to see how I was feeling.

The next morning at 6:20 am I was still feeling yucky, but when I called the principal she made it clear that finding a sub was very difficult and inconvenient. Out of guilt, I gave up my need for self-care and went to work. I dragged through the day and after lunch put on a movie for the afternoon. I was there in body but not in spirit. After work I took a 2-1/2 hour nap and then went to bed early.

Wednesday, I was feeling physically better, but not back to 100% restored health yet. My guy, who had been great earlier in the week with supportive comments and desires to be there to care for me while I was not feeling well, started having things at work fall apart. Clients and staff not happy and he was extra-busy putting out fires. He was going to end up working late and wouldn't be able to talk on the phone that night as we have been doing regularly. At least we had our visit this weekend to look forward to.

But things really went south for him at work on Thursday and he sent me a message saying he wasn't going to be able to make it out this weekend. He was going to have to go visit a client over the weekend and try to do damage control. My heart dropped when I read that message and I tried to hold it together until my lunch break. It was not easy.

I knew that these words on my
page-a-day calendar would
be needed again.

At lunch I tried to call him to talk, but it went to his voicemail; he was busy leading his team. Life was feeling pretty stormy and rough. Mid-afternoon I was teaching religion to my students; we were on the story of Jesus calming the storm on the Sea of Galilee. As I read the story to the kids and the suggested teaching notes from the teacher book I started getting choked up. The words pierced my heart and reminded me that I was focusing on the storm, rather than the Creator. I felt comforted by the reminder that God will give us peace in the midst of the storms of life. I sent my boyfriend a quick email about the story to comfort him, too.

That night, we finally had the chance to talk on the phone, and pray together as has become our habit. It is such a blessing to be able to pray with someone you love. We can lift up each other's cares to the Lord. That night, his prayers for me and for our relationship brought tears to my eyes. I have never felt so honored and loved by a man before. I told him so and how much I appreciated that. It was a very special moment for us. We were both still disappointed at not being able to spend the weekend together, but encouraged by our time talking on the phone and praying together. Prayer is such a blessing.

Friday, I was back to full health, but still feeling blue about my guy not being able to come. When I received a bouquet of flowers and box of brownies and cookies from a student, I devoured two sweets right away that morning, and two more that afternoon. I was eating my feelings...maybe I wasn't in full health after all- my emotional health was not good.

In an effort to undo damage from my poor eating that day, and to earn back some calories so I could enjoy the dinner celebration that night, I hit the gym right after work and pushed myself extra hard on the elliptical machine. The exercise helped clear my mind, but my stomach was upset from all the sweets that day and no amount of exercise was going to help that. The damage had already been done.

I had started the week doing the best I could while I was sick. I had bought several cans of soup the week before, which were easy to fix while I was feeling less than energetic. And when I needed a few more things, a wonderful friend picked them up at the store for me on Tuesday morning. But Thursday and Friday, I started hitting the emotional eating hard. Lots of sweets on Friday.

Not only did I feel emotionally lousy on Friday, I made myself feel physically lousy by my eating. I paid for it that night. I was so bloated and my stomach so upset. I slept very poorly Friday night. Between the worries about not hearing from my guy because of his busy-ness and my upset stomach from poor eating, I tossed and turned all night until my stomach settled down late on Saturday morning.

Finally feeling physically better, I got up and headed to the fitness center late on Saturday morning. I exercised, but my mood is not improved. I still have not heard from my guy and I'm feeling disheartened and extremely disappointed. I had looked forward to seeing him for weeks. We had made plans for our time together. Now it is all postponed and I don't know when we'll see each other again.

But after yesterdays tummy troubles from poor eating, I listened to my body and I am determined to NOT eat my feelings this weekend. I'm taking care of myself by eating well and allowing myself to feel these feelings, no matter how uncomfortable they are. After all, they are just feelings and they will pass.

This, too, shall pass....

Out of Sorts

I think I'm going crazy. Maybe I'm there already. All I know is that I'm not myself. Is it because I, an extrovert, have been alone in my apartment for several days? Is it because I, a normally healthy eater, indulged in sweets and all sorts of crap foods several nights in a row?

Is it all of the above? Quite likely.

I'm feeling lethargic, no energy for my workout, and tired, I just want to crawl into bed and sleep until I wake up some time tomorrow. That's not going to happen, but that's how I feel. Thank goodness Easter break is only a few days away. Not sure I could make it otherwise.

To top off an already less than wonderful day yesterday (my hair stylist forgot my appointment and left early, and my roommate's cat is in heat and driving me crazy), I ate my feelings in the form of most of a large Philly cheesesteak pizza resulting in bloating and gas, dropped the water pitcher on the floor which broke the handle and flooded the kitchen, and had a disagreement with a friend via text messages. I ended the night sitting on the edge of my bed crying great tears of frustration. Not my most stellar moment in life, but not my worst either, so for that I can be grateful.

Today, I ate better, I exercised, and I'm still in a funk. I think I need a hug. I miss human contact. I know I'll be ok on my own, I AM OK on my own,  but still a long bear hug would go a long way to helping restore my sanity. That and a steak dinner, I think.

I think my friend and I made up. I did my part to apologize.

I'm not going to kill the cat. I probably won't kick her either. (Totally kidding, don't call PETA on me!) She'll be through her cycle soon and back to normal,  which is mostly ignoring me.

And a new month starts in two days, so I'll mix up my workout routine again. Maybe that's what I need to feel more motivated.

I'm gonna survive. I'm get through this. But if you see me, will you give me a hug? And if you see me and I'm crying, please make it a long bear hug!

I *Think* I May Be Stressed

I think I may be stressed.

Yah, I'm pretty sure I am. Last month was rough. There was a lot going on at school: Epiphany program which included daytime practices and an evening performance, National Lutheran Schools Week which included special dress-up days and some special events, Social Studies fair which included special classroom activities and an evening event, and that's just the work-related stuff.

I do try to have a life outside of school, though sometimes that's hard. We teachers take home papers to grade and lessons to plan, so even when the end of the day bell rings we aren't actually done with work. We could spend several hours a night on those two things alone, if we let ourselves.

I also try to take care of myself physically by cooking more at home and exercising regularly. Last month that was kind of sketchy, though by some miracle of miracles I finally managed to hit the 100 pound  mark on the last day of the month.

I know I didn't eat as well as I could have. My upset stomach most of the month and red spots currently residing on my face are proof of that. After a year of focusing on taking care of myself and noticing how my body feels in response to what I eat and the exercise I get, you'd think I'd have learned by now.

Yet here I am today, blogging about how stressed I am. I feel crappy. Yesterday I got up and weighed in and was riding a high for a few hours after discovering that I'd finally hit the 100 pound mark. So I treated myself to a lunch at Chipotle and ate 1100 calories which made me feel awful. To top that off, I ate 4 pieces of carb-loaded, greasy pizza for dinner. I don't think I had a single fruit or vegetable yesterday, except for a few dismal slivers of green pepper on the supreme supreme pizza and boy am I feeling it today.

I woke up exhausted, despite getting about 10 hours of sleep. I'm pretty sure it's a combination of having had a busy, long week last week at the end of a long month AND not eating well yesterday. So how do I feel this morning?

I'm slightly freaking out. Friday my date was great and things seemed back to normal. Today, the scale says I'm 2.3 pounds heavier than I was yesterday morning so I'm feeling bloated and uncomfortable in my own skin and questioning my relationship with the guy. The big question: Is he seeing anyone else and do I want to ask? Because if the answer is yes, than I may want to stay in my blissfully ignorant state. If the answer is no then life can go on as before.

I feel like crawling into a cave today and hiding, after I workout, of course. A cave where I can eat vegetables and fruit to hopefully make my tummy feel better again. But it's Super Bowl Sunday and my team is playing. I've been invited to a party. I know I'll have a good time watching the game, but I also know there will be lots of food. I need a plan, but I'm just feeling so drained I don't want to. Would it be weird to show up with a little lunch bag full of food for just me to eat? You know, healthy stuff so I know there are options I'll feel good about. That might be the plan, or part of the plan.

I hear my phone chirping in the other room, I think the guy responded to an earlier question. Now, do I want to ask the big question or wait until I'm feeling better about myself?.... I think I'll wait. That may be slightly chicken of me, but I also know that in my current state it would probably result in some emotional eating and I don't want to do emotional eating so this is taking care of myself.

Yep, I'm stressed. Football. Relationship. Work. Food. Lack of sleep. Definitely stressed. Time to go do some self-care in the fitness center.

Too Full

So, um, yah, ... I over-ate. Too much Christmas dinner. Then, too many Christmas cookies.

I was stuffing to drown out uncomfortable feelings. Sometimes it's easier to be uncomfortable in my own skin by over-eating than to be uncomfortable with feelings. The results? I now have a stomach that is making rumbling noises and feeling stretched to the max. And still have emotional garbage to deal with. Great.

All because holidays are stressful. I came back to the house where I grew up and where I lived again for the past four years. I've only been gone a few months, but I have changed a lot. The way I used to live here is no longer the way I want to live. I've been battling that for the last few days and it is exhausting. 

The second night here I contemplated changing my flight home to leave earlier (Salt Lake City is now home) just because of how overwhelmed I felt. I didn't change my flight; I reminded myself that things are always worse in the middle of the night, and that I should not jump into this decision, but at least I knew I could change flights if it still felt necessary in the light of day.

Today, I again contemplated changing flights home to leave earlier. These last few days have been very hard. I've changed; a lot of things here stayed the same, but not in good ways. I was angry, frustrated, and sad, but I didn't want to spoil the dinner with relatives, so I put on a happy face. I gave myself permission to enjoy my other relatives and then later face my feelings when I was in a safe space.

On the drive home at 5:30 I was exhausted. I wanted to crawl into bed (actually lying on my bed as I write this).  The sad thing is, I still have yet to deal with the feelings that we're making me feel yucky earlier.

Now that several hours have passed these feelings don't seem so overwhelming. (Or is that just because I'm so full that I'm having a hard time feeling emotions?) I am thinking more rationally about the situation. I can make it five more days. (I think. I hope.) But I have a lot of thinking to do as I plan for future trips home, in order to take care of myself and my needs so that I feel safe and taken care of.

Observing Myself

I just noticed that I want to go eat a bunch of the leftover doughnuts and muffins in the kitchen.

Wow. I must be stressed.

I'm overtired. I overslept on Monday. I didn't go to bed early enough Monday night. So far, it's been a rough week.

I'm anxious. How do I play this whole dating situation? Do I write back? Do I not, do I just wait?

I also noticed a few minutes before that I just wanted to cry. Connecting that to the "I want to go eat all the doughnuts" desire, I realized I'm stressed. What is something loving and nurturing I can do for myself right now?

I will remind myself that these are just feelings. They aren't good or bad, they simply are.

I'm also going to give myself permission to cry in a safe space if it will help. And permission to nap when I get home. Then we I get up from my nap I'll have a healthy dinner and exercise. Those things sound loving and nurturing towards myself. Ahh...I love self-care.

How do you care for yourself when you are stressed?

Reality Check

I stepped on the scale this morning. The numbers reflected what I knew was true. Despite the extra exercise I'd done on Saturday, I had eaten a lot of crap on Sunday and the scale had gone up. Fortunately (?), this wasn't my official weigh in day, so I didn't have to enter it into record. It was just a reality check. That, and the red bumps on my face are the evidence that I have not been eating well for several days and so my body was reflecting that.

Determined to not go on my date on Saturday feeling bloated or with red bumps on my face, I planned my food for the day. I also determined that I was going to be extra focused on eating well, logging everything, and continuing the good exercise routine I'd gotten back into last week.

I did well today, planning out my lunch and prepacking it the night before really helped. This morning all I had to do was pull my lunch bag out of the fridge and I was set with my morning snack, lunch, and afternoon snack. On the way to work I logged all the food I was planning to eat and what I'd eaten for breakfast and I was 100 calories under my goal for the day. Knowing I might have time to exercise after work before going to the movie I knew I'd be ok to have/take with me, a light, healthy snack to eat at the movie theater if I got hungry.

When I got home from work today I realized that I didn't have as much time to exercise before the move (and check the mail, pick up a package, eat dinner, and change my clothes), so I decided to skip the workout, secure in the knowledge that I'd already accounted for all my food today and I had room to spare so I didn't need to work out in order to enjoy dinner guilt-free.

Everything changed after I picked up my packages.

I was only expecting a box of books that I'd ordered. Instead, there was a second package. As I read my address and recognized the handwriting, I lost my appetite and started to feel upset. As I walked back to my apartment, I tried very hard to not cry but all was lost once I entered the safety of my home. I started crying and immediately wanted cookies, even though I was no longer hungry.

Not ready to deal with the package's contents or the sender, I stuck it in our spare bedroom that I rarely enter, knowing it would stay there safely and unnoticed until I was ready to deal with it later (whenever that might be).

I steeled myself to stick with the healthy dinner that I had planned (yummy leftover chili). "No cookies- remember your upcoming date!" I told myself. That got me through the process of heating it in the microwave. As I started to dry the tears I found my appetite return.

As I finished my dinner I reflected on how much my feelings hand changed in the past 30 minutes and what an effect it had on my appetite and cravings. I had come home hungry and looking forward to my yummy leftover chili, but after opening the mail and seeing a package that I'd forgotten was coming I'd lost my appetite and my cravings for cookies (sweets) were running rampant. I won this battle, the war will still continue as I rewire my brain and how I respond to emotions.

Deep breath. You can do it, girl.