Don't contribute to the crap...

Don’t contribute to the crap – Just say NO

Sometime last year I started a just say No campaign which involved all aspects of my life. If it wasn’t good for me I was no longer going to say YES or participate. I decided I needed to do what was good for #1 ME.. Part of this just say NO campaign is also about food choices and with the holidays just around the corner the focus on food will be magnified. Everyday pressure with food is bad enough for me personally. As a bariatric patient I have to make healthy choices everyday and that is hard when our society focuses on large amounts of food (super size) and not to mention the not so healthy food choices. It’s about what kind of crap you can get for $1.00.

Pitch in’s at work go on all year long for baby showers, birthdays and celebrations and I always use to “contribute to the crap” and bring in desserts and goodies. The pitch in ends up being about how many desserts can be brought rather than focusing on the event surrounding the food; it’s the food surrounding the event that counts. Bagel Friday turned into donut and how much crap can you bring in Fridays. I can honestly say that I felt like my blood pressure would rise when I walked into the lunch room on Fridays to find all of the sugary, high caloric, fattening items lying on the counter. It was so bad that I would avoid the kitchen on Friday’s all together.

After surgery I made a vow that I was going to make healthier choices for me and that I deserve to live a happy healthy life. So now not only do I have the just say NO campaign but I also have the “I don’t contribute to the crap” campaign. When it’s time for a pitch in and the holiday parties start happening first I choose whether I want to participate or not. It is not mandatory that I be a part of all the festivities that revolve around food and that is my personal choice. If I choose to participate I sign up to bring a salad, or veggies/fruit or a cheese/meat tray.

Halloween is this weekend, (it’s all about the candy), Thanksgiving is next month (it’s all about who is bringing what favorite dish and the pumpkin pie), and Christmas is next (it’s all about the cookies, the bread, fudge and grandma’s pecan pie).

This year I say join my campaign and “Don’t contribute to the crap” First decide if you want to attend the festivity (not because you feel guilty) and then if asked offer to bring something bariatric friendly and healthy!

Take care of #1 YOU… You deserve to live a happy healthy life!

Persevere......

Persevere.

This is one of my most FAVORITE words. Coming from a post-op patient who has hit many bumps in the road, in the long run I can honestly say I have PERSEVERED!! Here is one of my favorite quotes from Small Bites Daily Inspirations by Katie Jay

Some days you wake up feeling tired or distracted. You just don’t have the time or energy to follow your WLS regimen at that moment. So you skip breakfast, ore eat that slice of cold pizza that you righteously avoided the night before. Days of discouragement shouldn’t surprise you. They are reminders that food will always be complicated- either a discomfort or a distraction.

The key to real change is perseverance. When you take a misstep, for whatever reason, know that you will continue to persevere in your WLS recovery. You will start over at the next meal – you will overcome the temptation next time. That is how you’ll succeed.

Being perfect just isn’t going to happen. SO persevere.

Action for the day: No matter where you are in your recovery, today you will persevere. Start over every time you stray from your plan. Start over as often as necessary.

** Don’t give up! Keep coming back, share your struggles and successes**

Big hugs (((( ))))

Carbs, Carbs and more Carbs

It might be time for a Carb Intervention!

Ever feel like you could eat every carb in sight and can’t get enough? That is where I am this week. There are days when a carb doesn’t enter my mind and then there are days like the past few when that is all I can think about and all I want to eat.

I want crackers, bread, pasta, muffins etc. You know those famous words of “If you don’t buy it You can’t eat it” Well guess what? I bought it and yes I ate it.

Because I love the internet person that I am I Googled “Why Do I Crave Carbs?” Here is what I found! ** This is a good reminder for me to be mindful of what is going on!”

One theory is that carbohydrates stimulate serotonin production and thus eating them is an attempt to self-medicate depression. Studies focused on this link do seem to back this up. High carbohydrate meals raise serotonin while fatty or protein rich meals tend to lower it. The type of carbohydrate chosen seems to be based upon it's glycemic index, or how high it causes blood sugar levels to peak. The higher glycemic index carbohydrates like sugar have a greater effect on serotonin than starchy, lower glycemic index foods like potatoes.

And it's not just sugar that we crave. There's chocolate. Certain alkaloids have been isolated in chocolate that may raise brain serotonin levels. Scientists now speculate that "chocoholism" may actually have a real biological basis with a serotonin deficiency being one factor. Another mechanism that has been proposed for why chocolate has such a powerful influence on mood is that chocolate has 'drug-like' constituents including anandamines, caffeine, and phenylethylamine.

During the holiday season there are many opportunities to indulge our sweet tooth and when stress or sadness strike our first impulse may be to pick up a cookie or piece of candy to help us cope. Unfortunately these frequent indulgences can be sources of weight gain, guilt and further depressed feelings. What can one do to cope with these urges? Here are a few tips from the experts:

· Be honest with yourself about how deep your problems with food go. If overeating has become a way of life you may have an eating disorder that requires professional assistance to overcome.

·Certain medications can stimulate appetite or blood sugar problems, including those for the treatment of depression and bipolar disorder. Other drugs, both prescription and over the counter, may influence appetite as well. Discuss with your doctor or pharmacist whether any of your current medications may be affecting your appetite for sweets. You may be able to find an alternative that doesn't send your cravings out of control.

·Become aware of your emotional triggers for eating. The next time you pick up a "comfort food" ask yourself why you are eating it. Bored? Do something you enjoy other than eating. Feeling neglected? Pamper yourself with a bubble bath or a good book.

·Distract yourself by doing something else. Chances are the craving will pass.

·One great way to feel better fast? Exercise. Exercise stimulates the feel-better chemicals called endorphins and improves your mood.

·Drink a glass of water. Sometimes our body mistakes the feeling of dehydration for hunger.

·If you're hungry, eat, but eat well. Sugar cravings are the strongest when you are hungry. Eat good foods with a promise to yourself that if you want it you may have a dessert after your meal. Chances are you won't even want it once your hunger is satisfied.

·If you slip, don't beat yourself up over it. You're a work in progress. Mistakes will happen. Dust yourself off and keep trying.

·Don't completely deprive yourself. Find healthier substitutes for what you're craving. Try eating a sugar free chocolate pudding instead of that large chocolate bar. Or allow yourself a small portion of the dessert that you are coveting so much. No food is totally bad. It's all in how much you eat of it.

·Be mindful of what you are consuming rather than grazing all day. A food journal can be very helpful.