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Posted on Apr 3, 2014 in Uncategorized | 1 comment

Change Your Diet, Change Your Results (Guest Post)

Hi folks! Apologies for being AWOL this week, but as you know, I’m up to my ears in daily Yelp events for my big Passport to Mosaic marketing promotion, so time’s been a little tight lately. But for those of you who are itching to get their eyes on something new, I have a guest post from Andrea Singer with IHM today!

So without further adieu, I’ll let her take it away with her tips and advice for changing your diet to see better health results!

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I am a firm believer in nutrition. I think we spend too much time looking at what we “can’t” have, and not enough time thinking about all of the great foods we can eat and still see results.

For Weight Loss — Watch Your Macros

Cutting out entire food groups is not the answer for weight loss. It may help you drop a few pounds initially, but it is generally not sustainable. Once you go back to your normal habits, you gain all the weight back.

Instead you might have better luck counting your macronutrients — calories, carbs, proteins, and fats. That way you hit all of the major nutrients, but can create an overall calorie deficit which will allow you to lose weight and enjoy small treats that might otherwise be “forbidden”.

There are programs like IIFYM (If It Fits Your Macros), or if you need more structure, the HMR Healthy Solutions program is a low-calorie nutrition plan that allows you to enjoy all of your favorites in moderation.

For More Energy and Strength — Time Your Nutrition Better

Night snacking is a common mistake in weight loss. It’s not a terrible thing if you eat past 8pm, but you will have better results if you eat the majority of your nutrition during the daytime. Eating too much too late can also make it more difficult to fall asleep, and whether you are trying to lose weight, gain strength, or both, a good night’s sleep is vital to either.

What you choose for breakfast may make or break your nutritional success for the day. If you start out with sugar and refined carbs your insulin will spike and crash, setting you up to become hungry more quickly and make poor choices later on. Starting your day with protein and fats, however, will give you steady energy throughout the morning.

You should also plan on eating around your workouts. Eating a combination of carbohydrates and proteins an hour or two before working out can help you perform better and work out longer, and eating a similar combination within half an hour after working out will help your muscles recover.

For Everyone — Don’t Fear Saturated Fats

For optimal strength and energy, try starting your day out with proteins and your saturated fats in the morning — a few eggs cooked in coconut oil or a hamburger patty with vegetables would be good choices.

It has been long thought that saturated fats have negative effects on your health, but new studies are showing that that may not be the case. Saturated fats can keep you fuller for longer as opposed to carbohydrates, and assuming that it is a part of a healthy diet, can aid in weight loss and building strength.

In weight loss, what we eat is very important, but how much we eat is important as well. Knowing how much of which nutrients will help you reach your goal no matter what you are looking to do, and considering adding in more fats might help both for weight loss, and to increase energy.

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Posted on Feb 20, 2014 in Dear Diary | 4 comments

Lingual Braces: Weeks 2 & 3

So after my initial bitching session post about what having my new lingual braces is like, I feel it’s probably time that I update you on how I’m doing with them now.

Not surprisingly, just a few days after I spent like 1000 words complaining about how much my tongue hurt, my teeth hurt, and how miserable I was, things got much, much better. My tongue did indeed get used to the metal and is no longer hurting. My lisping is like 800% better (in my opinion), and really the only thing that still catches me are my S’s. But I’m definitely getting used to it, and some folks tell me that they can’t really notice… though I don’t really believe them, hahaha.

My teeth also have stopped hurting, some of them just still feel loose — which is admittedly a semi-scary feeling, because even though logically I know that my teeth aren’t going to fall out of my head, I had a dream that they did and now it’s like all I can think about. Also, biting into stuff still isn’t as easy as it used to be, though I can eat most things without too much incident (no gum or caramels or biting into apples still though).) It’s just mostly annoying because stuff gets stuck in there really easily – especially rice and stringy things like cooked onions. Also, sandwiches are still a bit of a challenge… which is super sad because I loooove sandwiches. Womp womp.

But all in all, things have really turned around almost 180*, so I am no longer hating the world and regretting this decision. Huzzah! Since it’s only been a couple of weeks I can’t see any kind of difference yet, but hopefully when I go back to the ortho in a couple of weeks he’ll have an estimate of how long it’ll really take to get my chompers nice and straight — since the only timeline I’ve been given so far is the very specific prediction of “probably less than a year.”

I have my first wire adjustment the second week of March, so I’ll be back to update you again on how things are feeling after that!

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Posted on Jan 23, 2014 in Dear Diary | 19 comments

What’s Different the Second Time Around

Sooooo, apologies in advance that this entire week is evidently full of super heavy posts. I’m thinking it’s like 25% because I have so many feelings about restarting this whole weight loss endeavor, and like 75% because — as evidenced by the tears that welled up in my eyes during last night’s viewing of The Twilight Saga: Eclipse on FX — I am PMSing pretty hardcore.

So last week I finally manned up and openly admitted that I’ve regained the majority of the weight that you all watched me lose once upon a time. And it was probably one of the hardest and most emotionally taxing things that I’ve done in a really, really long time.

I mean, c’mon, it’s hard enough having to admit you’ve gained weight… to yourself. But add in an entire internet audience, and, as I’m sure you can imagine, it becomes just a liiiiittle harder. And as if that weren’t enough, lest we forget, this is the SECOND time that I’m having to admit it. So, we take everything that was difficult about typing out my weight and then pressing “publish” that very first time, then we pile on all of the victories and defeats that accumulated in the following couple of years — wherein I actually LOST 60 pounds and was feeling pretty good about myself — and then multiply it all by the fact that everything I already went through ended up being for nothing. Because here I am again.

So yeah, it sucks.

And I’m going to be honest and admit that I’m already really struggling this time around. Not struggling to get back on track, because I’m actually doing pretty well so far: Tracking all my food, eating well, getting some exercise in, doing a lot of good things in that department. No, instead I’m struggling with all the mushy, icky, complicated emotional stuff. I’m struggling with the HOW. As in, how could I possibly have let myself regain FIFTY pounds? How could I not have noticed, how did I live in denial for so long, how could I not have stopped myself sooner, how could I have let it happen at all?

After everything I went through the first time, after all the progress that I made and all the things I accomplished and all the ways that I grew AND all the ways that I shrunk, how did I get back here?

As I explained in my post last week, I’m not really 100% sure. I think the main thing is that I stopped really caring about maintaining a healthy lifestyle, I stopped prioritizing good choices over easy choices, and I just stopped paying attention to my weight. And for someone like me, someone who loves food entirely too much, someone who is oftentimes physically repulsed by the thought of exercise, someone who has a known history of abusing food, abusing her body with food, and abusing herself because of how she’s abused food… not paying attention is pretty much an automatic precursor to backsliding.

So when I try to think about what’s different now, the second time, I can’t think about how maybe it’ll be easier because I already know what to do, or how because I’ve already done it once before, that must automatically mean I can do it again. No, all I can think about it how much harder it already is. And I’m not even really talking about the actual losing weight part: the calorie counting, the working out, the being accountable. That stuff is honestly all the same, because, yes, I have, done it all before. I do know that I can do it, and while I hate all of it just the same, it really is just like falling back into old habits. It’s the emotional weight that is now attached to every pound I gained, a weight that still remains even as they are starting to fall back off.

The stakes feel so much higher this time. I’ve already failed once, after all. Who’s to say I won’t fail again? Who’s to say that this won’t just be ANOTHER huge waste of time? I mean, no, I know that it wasn’t really a waste of time the first time around. I learned a lot of things about myself, I finally started to really fight back against my addiction to food, my binge eating, my relationship with my body, with myself, blah, blah, blah… but still, when you look at the hard facts, when you break it down to the fact that a year ago I weighed fifty pounds less than I do now, it’s hard not to see it all as a total wash.

One of the most difficult things that I’m having to face is how easy it was for me to gain all the weight back. I mean, it’s not like I was going to the drive-thru every night and cramming fifty pounds worth of Baconators down my throat. I clearly wasn’t trying to gain weight. I knew my eating habits weren’t great and I wasn’t getting much exercise, but it’s not like I was going balls-to-the-walls here, either. It was a pizza night here, a pasta night there, going out for a friend’s birthday here, sharing an appetizer AND getting dessert there. The pounds came back on slowly enough that for the first 10 or 15 I barely noticed anything (since 10 pounds on my frame one way or the other doesn’t exactly make for an earth-shattering different in appearance). And after I did kinda-sorta start to think maybe I was gaining weight back, I was entrenched enough in my habits that I guess I just didn’t want to think about it.

So, yes, the fact that it was so easy to gain all that weight back — and how capable I was of ignoring the gain — is absolutely terrifying.

Because everything about this second try seems hard right now.

I’m really not trying to pull a sympathy plea here. Just like I tried really hard not to come up with excuses in my initial post, I’m not trying to backpeddle and plug them in now either. I got myself back into this situation and I’m the one who wants to change in the first place, so everything that’s happened and everything that will happen moving forward is on me. I’m not looking for anybody to baby me (well, that’s not really true, I actually love being babied, according to the still-growing collection of stuffed animals hiding in my closet), I’m just trying to be honest. Honestly trying to figure out how I got back to this point, and honest about why, even though I’m going through a lot of the same motions, it all feels different this time.

Because now, on top of the shame and guilt for having already failed once, there’s this overarching, pervasive layer of fear. Hell, maybe there always was, and I’m only just now recognizing it. I’m scared, okay? I am scared that I won’t be able to get back to where I was. I’m scared that even if I do, I’m just going to regain everything all over again. I’m scared that even if I don’t regain a single pound, I’ll never be able to stop paying attention, stop prioritizing, stop caring so damn much about my weight. There won’t ever be an end, there won’t ever be any reprieve, and I’m scared knowing that I will continue to have to fight for the rest of my life.

I’m not saying that it’s not a good fight — to fight for your health, to fight for yourself? It’s probably one of the best fights out there. But the thought of fighting, all the time, from now until forever? To have to continue to carefully portion out how much I eat, to count calories, to be mindful at all times of what it is that I’m eating and how active I’m being, not just whilst losing weight but forever afterwards as well? Find me one person on this Earth that isn’t exhausted just thinking about that.

The fact is, I will always love eating. It will probably always be the thing I suggest when there’s something to celebrate, the first thing I want to do when something’s made me sad, the way I like to bond with others. But as much as I love food, I do know — whether due to years of misguided dieting or having a bad body image or maybe just because I’m programmed this way — that it’s entirely too easy for me to take it too far.

And I definitely do not love what overeating does to me. I don’t like feeling bloated or having digestive issues or being fat. I don’t like being out of shape and weak and exhausted. I want to be healthy, I want to be strong, and, as I discussed yesterday, sure, I also want to look bangin’. The point is, I do want this. And so for now, I just have to keep going down this road, and hope that part of the reason that this second time around feels different is because it is also destined to end differently.

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Posted on Jan 19, 2014 in Food | 8 comments

Choosing Wisely

So passes the first weekend since my bold declaration about getting back in the weight loss game. Well, kind of, since it’s sort of a long weekend and it’s sort of still going if you’re not working today… but I digress.

Sean and I spent a lot time with his family this weekend, since his brother is visiting. Sean spends A LOT of time with *my* family (we’re a needy bunch, what can I say?) so I’m more than happy to tip the scale just slightly back in his favor, haha. We’ve grabbed a few meals together and took a daytrip up to Baltimore to visit the Aquarium, and so it actually was a more active (and enriching) weekend than I’ve had in a while, haha!

In addition to that, Sean managed to surprise me for the second year in a row with tickets to see Ari Hest in concert. Our very first date consisted of dinner and surprise tickets to see Ari Hest (which I guess, technically, means this is the third year in a row that he’s pulled this off.) Of course, now the joke’s on him, since clearly I’m going to expect this to happen next year now. Which I’m pretty sure means he has to continue doing this every year for the rest of eternity.

Aaanyway, clearly between all the various things going on, it was a pretty boss weekend. But it also, by nature of what went on, included a fair amount of going out to eat. So this weekend was pretty much my first test in seeing how much self-control I could muster with regard to my rebooted healthy living philosophy.

As you may know if you’ve been following this blog from before, I’m pretty lax when it comes to eating out. I’ve never been a proponent of the idea that being on a diet means you have to prepare ALL your own meals, eat at home EVERY night, and reserve going out for TRULY special occasions — it’s just not realistic for some people, and, while I certainly do love to cook, it’s really not realistic for me either. I mean, aside from the fact that I work for Yelp.com and so it is literally my job to know what all the best, newest, and hottest restaurants are in town, when it comes down to it, I just really like going out to eat.

I like restaurants, I like trying new foods, new cuisines, new dishes, and I just generally like the whole restaurant experience. Whether it’s for date night, happy hour with coworkers, or just meeting up for a bite to eat with a pal, I just like eating out. And I managed to lose 60 pounds perfectly fine without sacrificing my enjoyment of restaurants the first time around, so I don’t see why I can’t maintain that this time around! After all, just like last time, it’s all about making the right choices when you’re staring down that menu — and I don’t just mean in the obvious way.

So, let’s say you’re meeting a friend for dinner at some new trendy Mediterranean resto you’ve been wanting to try for ages. But, you’re on a diet. Or you’re watching your weight. Or you’re trying to #eatclean or you’re just trying not to feed into the Standard American Diet stereotype. Whatever the reason, you bypass the dishes of flaming cheese and french fried whatever, and your trained, seasoned dieter’s eyes head straight to the “Entree Salad” section of the menu. But… you already had a salad for lunch. Or, maybe you just don’t like salad. Maybe you just wanted to try the grilled octopus dish that folks have been RAVING about, or you hear the lamb burger calling your name. What do you do?

In ages past, I would probably say that the “right” choice would be to muster all that willpower, ignore the siren song of the slightly “unhealthier” dishes, and go for whatever salad sounds best — dressing on the side plz. I mean, it’s definitely the easy choice, right? After all, calories in < calories out, right? Weight loss! Willpower! Health! But... let's really think about this. Because what happens if you are unsatisfied with your dish? Well, I don't know about you, specifically, of course, but I do know about me. And I know that when it comes to me, ignoring a craving doesn't really work. And passing up something decadent for something healthy, because I think it's the "right" choice, has a nasty habit of backfiring on me. 'Cause what's gonna happen later? I'm probably still going to go in search of something to satisfy that earlier craving, and it probably won't be in a good way. See, eating healthy while eating out is, in my opinion, all about balance. It's about striking a balance between what you "should" have -- what's healthy, what's nutritionally solid, what will leave you satiated and well-fueled -- and what you WANT. I'm not saying that you should have license to eat crap because you say that you want it, though. Of course I'm not. I'm saying that the art (or science, depending on how you look at it) of eating out while trying to lose weight is more complicated than calories in vs. calories out. Scratch that, the art of eating PERIOD while trying to lose weight is complicated. Or, at least it is when you have prior food issues, like I do. Here are some examples, just from this past weekend! Sean took me to an Italian restaurant after the concert on Saturday, and, faced with a bevy of creamy, delicious-sounding pastas, I ended up choosing the dish with the fewest amount of calories off of their "Lighter Side" menu:

It was a 5 oz filet with grilled vegetables, totaling (according to the menu) a whopping 365 calories. But aside from the fact that it’s a pretty sad-looking plate (incidentally, the veggies were undercooked, the steak tasted pretty good but looked weird, and generally, I would not recommend), even if it had been an excellent plate of food I’m not sure I would have been happy with it… because it wasn’t really what I wanted. It’s just what I thought I should eat.

But in contrast, let’s look at another example from this weekend:

After the Baltimore Aquarium, we dined at Phillip’s Seafood in Inner Harbor, and I opted for the crab cake salad. I knew I wanted a crabcake — I was in Baltimore for crying out loud! I knew that crabcakes are not inherently the healthiest of foods. But I wanted one and knew I would regret not having it later. So I got a single crabcake with a nice salad on the side instead of a crabcake sammy with fries or any number of the other delicious-sounding items on their menu. And while, yes, I’m sure that eating it with french fries and cole slaw would have been even more delicious, I can say that I had a satisfying meal that I don’t have to feel guilty about.

It probably doesn’t even need to be said, but the same goes for eating dessert. If you want a little something sweet, have it. Otherwise you (or at least I) am more likely to end up making bad choices — maybe even binging — later when the craving gets too strong. After my delicious crabcake salad lunch, our entire party split a slice of pie:

Just a couple of bites were enough to satisfy my sweet tooth completely without making me feel laden down, guilty, or regretful at all. And I also didn’t go scavenging for something sweet later on! Win-win.

I’ve been rambling on for a while now, and I’m not 100% sure if I’m still making my point well, so I’ll cut myself off now. I guess the tl;dr message in all of this is: eating out does NOT have to come down to either making a “good” choice and feeling unsatisfied, OR getting what you want and feeling guilty. It doesn’t have to be an either/or, mutually exclusive situation at all. You can make choices you feel good about AND end up leaving the table happy and satiated — you just might have to get a little creative.

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Posted on Jun 18, 2012 in Dear Diary, Weight Loss | 17 comments

It’s Not Easy

If you were to go Google something along the lines of “how to lose weight” or “diet tips”, I could probably already tell you the kinds of things you would find. We read them time and time again in magazines, hear them on the radio, and see them on TV. The “how” of weight loss is already ingrained in most of us at this point, the basic tenants of which being something along the lines of:

“Calories in – calories out = weight loss.”

If you dig a little deeper, you might find more specific tips that are supposed to help you shed the pounds:

“Drink a full glass of water right before every meal!”
“When at a restaurant, ask for a to-go box at the beginning of your meal, then automatically put half of your plate in the box right away.”
“Eat off of smaller sized plates.”
“Make yourself wait at least 20 minutes before going back for seconds.”

Now, I’m not saying these tips wouldn’t work for someone who were to actually employ them, but the more I think about it, the less helpful I think they actually are. They assume that all that stands between you and your goal weight is a handful of actions you have been failing to take. They come at you from the perspective of “If you do this, then you will lose weight.” They have a modicum of truth to it — if you fill up on water, you may be inclined to eat less, and if you have the willpower to restrain yourself from partaking in seconds you may consume fewer calories — but they simplify a process that is much more complex. If weight loss were really about simply following a set of rules laid out for you, surely we would all be at a healthy weight, wouldn’t we? Weight loss is about so much more than the “how”.

I’ve known how to lose weight for years. I’m pretty sure we all do. We’re not idiots, we understand the basic relationship between food, calories, and our bodies, and we know that there are certain things that we should be doing in order to change that. So why is it that despite dozens of weight loss attempts, I was never actually successful in any real way until now? I always knew what to do. I knew that I should be eating a diet that emphasized vegetables, lean proteins, and whole grains. I knew that I should be incorporating some sort of physical activity 3 to 5 times a week. I knew that I should stop eating when satiated before before I was stuffed, that restaurant portions are always entirely too huge, that skipping meals makes me want to eat more, and that I should never snack out of boredom.

But knowing really is only half the battle, and translating that knowledge into action is always the hardest part. Nobody will ever tell you that losing weight is easy. It’s not. Food is an integral part of our lives, not only the basis of our physical survival. It is the core of many of our social interactions. It is something that many people derive great pleasure from. It is on our televisions and in our books (hello, Hunger Games much?) and is a pervasive part of our everyday living. We are taught that food elicits comfort, that it inspires joy, nostalgia, and any number of pleasant emotions. Cooking can be therapeutic, and eating even more so. We are set up to be socially, personally, physically, mentally, and emotionally dependent on food.

So we throw around cleverly worded, pseudo-inspirational sayings that we will pin to Pinterest and put up on our refrigerators and we will tell ourselves that we just need to try again, to try harder.

“Eat to live, don’t live to eat.”
“The first cookie tastes great. Does the sixth really taste any better?”
“Eat less. Exercise more.”

And so on, and so forth. But as much as we may think that these phrases will inspire us to finally translate everything we know about weight loss and turn them into action, they still fail to get us to truly address the “why” behind our food dependency. I finally stepped back on the scale this morning after over a month-long hiatus. I was both elated and disappointed to see that I have neither gained nor lost a single pound since my last weigh-in. Elated, of course, because without a scale to keep me accountable and a LOT of traveling, I feared gaining back an additional 10 pounds. Disappointed, of course, because a small part of me was hoping that I would have been able to lose just a little bit of weight without really trying all that hard. (I know, sometimes I think crazy things. So sue me.)

It’s not easy. Losing weight isn’t easy. It’s not as hard as those who are too scared or too stubborn or too lazy to try might have you think, but it’s not easy. It’s a fight. It’s a battle. It’s a war where you sometimes you win but more often it feels like losing. And sometimes have a perfect week of eating, and you’ve still gained half a pound, and sometimes you cave and you have corn dogs for dinner and you lose two. It doesn’t always make sense. It’s frustrating, and it’s wearying, and it’s hard work. But it’s worth it.

I hope it’s worth it.

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