Showing posts from 2017

Sunday Vibes

So on my way home from my meeting this morning I decided to dust off a blog post that i used to do at the beginning of each week that reflects upon what I feel i did right and I what I feel I could do better in the coming week.  For some reason I stopped doing that, but I starting again today.  I think it's a good tool for me to look back upon and if it helps someone else along the way?  Even better!

Something else that has been on my mind a lot lately is my own feeling of "non-success" with attending weight watchers meetings.  Now I know there are going to be plenty of people that say "stick with it" but I should say that I'm not giving up on the program, but I am going to tailor it to me.   So over the past six months I've religiously attended my Sunday morning Weight Watchers meetings.  I love how the meeting feels.  I love the new people I've met.  However during these past six months what I haven't done is lost  much.  I have lost inches …

My gallbladder attacked!!

So Tuesday afternoon I posted on my social media accounts that I was hospital bound after having my gallbladder removed after having what I now know was a gallbladder attack on Sunday night.  So here's how it all went down.

A few months ago I had posted that I was awoken in the middle of he night with vice like pain around my mid section and a friend from years past was kind enough to reach out and share what happened to her and how those same pains ended up in an emergency gallbladder removal (after having a few attacks).  She suggested I get it looked into with some bloodwork and I kind of just put it on the back burner, until this past Sunday night that is.  Once again it's the middle of the night and I'm awoken by that vice like grip around my waist and nothing makes it better.  I tried changing positions, walking around and then just trying to breathe through it until it passed.  After a few hours the pain had subsided enough to allow me to fall back to sleep, but wit…

The Realness...

After my recent Weight Watchers meeting room topic on "Let it go" and the fact that Tuesday June 27, 2017 was PTSD Awareness Day, I have decided to finally publish this post.  It's a tough read, but one that for my own healing needed to write.

Some of you know me personally and know a good deal about me.  This post has a little bit for everyone, for my friends - I hope this shines a light on what flies around in my head most days and for people stumbling upon this post - I hope it helps you either personally or with someone you know.  That it helps you understand why we act the way we do sometimes, because it can become exhausting pretending that we are ok.  The post is long, but something I needed to write for my own healing. 

Lately I've been struggling and not just with my weight.  I 've been pulling away from social situations and staying close to what's familiar and comfortable.  I've been keeping my support people as close as possible.  Anxiety is …

Let It Go!

How to address and release emotions without eating.
This week in the meeting room we discussed letting it go and what happens when you don't.

Do your feelings sometimes lead to food?  Have you ever been so sad (or happy or stresses or angry) that your immediate reaction is to reach for something to eat - whether or not you're physically hungry?  That's emotional eating.  But once you can identify what emotion or emotions trigger that response for you, you'll be better able to let it go!  According to Weight Watchers Weekly emotional eating can come between you and your weight loss goals.  In fact between 24 and 60 percent of people who struggle with their weight say that they frequently turn to food when emotions run high.  AND it can become a habit, if you turn to food every time you feel a specific emotion, the two become paired.  But while eating may provide temporary relief, you miss the opportunity to learn the emotion without eating an that the urge will pass.  T…

Move Mindfully

Tap into the power of awe to enhance your happiness.
Moving mindfully, do you ever think about the word "awesome"? Often we use the word to mean great, amazing, cool but in fact awe is a reaction to vastness and to scenarios that challenge how we think about the world.  Coming physical activity with the awe inspiring scenes anything from the deep blue of the summer sky to skyscrapers can help heighten a sense of wonder at the world.  This can also make physical activity more enjoyable!

According to the Weight Watchers Weekly studies show that having a sense of awe in life can enhance your happiness and physical well being! It can also increase your generosity .  Its so easy to get caught up in our own life and not focus on others or the world around us, but experiencing awe can put our ;lives into healthy perspective.  Having awe reminds us that no matter how consumed we are in our own lives- what we have, what we don't, how we compare to everyone else - ultimately were …

What's your SUPERPOWER?

Get to know your strengths-they can help you lose!
When we discussed this in the meeting room, it was the week I was in a major funk.  It was the day I almost quit.  I didn't pick much up that day in the meeting room because I was too deep inside my own head to hear it.  But now that I've gone back to my weekly in a much better frame of mind, I've put some thought into it.

According to Weight Watchers Weekly, it's the traits - kindness, resilience, generosity, loyalty that make you who you are.  I know, I know you didn't need a WW Weekly to tell you that, but if you're like me, you needed the reminder.  Sometimes all we see are out perceived weaknesses or limitations or we let the words that describe our physical selves define us.  But we are all more than curly hair or straight teeth. 

How this helps is by recognizing our personal strengths and tapping into them it may increase happiness and reduce depression.  In one study, people who identified their uniqu…

Have a Great VACATION!

How to balance fun, food and your plan.
During this meeting we talked about what going on vacation actually means to you and what "problems" it poses for you.  It's all about planning, we all know that.  Planning your vacation is the easy part, how you're going stay on track during that vacation is quite the opposite!  Some of the things that were mentioned in the meeting room was more free time to focus on the plan, some spoke about going off the rails on vacation and others mentioned that maybe the act of going off track isn't necessarily a bad thing.

The Weight Watchers Weekly for this topic talks about what vacation means to you.  Vacation is a time to escape responsibilities (if you don't have kids haha) and have fun!  But it's also a time to stay in touch with your healthy habits and maybe even take advantage of the free time and fresh setting to get in more activity or try new foods.  In the past vacations might have involved overdoing high SmartPo…

Value Yourself

No matter what the scale says!
Well then! What's funny to me is the timing of this post.  This was the meeting room topic at Weight Watchers for May 28-June 3, HOWEVER, I need this today!  I am taking this mornings weigh in to heart and I'm taking it hard.  I know that if I go back and have a good look at what went down last week with food I would be able to recognize it right away.  I've been hiding under the belief that you can run from the scale (working out, then validating your food) and I also know deep down that you cant do that.
Last week I posted on my Facebook page a video of two friends reading their lists of horrible things they have said to themselves about their body and body image.  These friend then had to read each the lists out loud and direct them to each other.  It was hard to watch because I know how guilty I am of this.   We all know we are our own worst enemies when it comes to the way we perceive ourselves.  Some days are better than others when I'…

Walk it out

Longer days and milder weather -  make now the perfect time to step out!
 Did you know that walking is the most popular form of activity?  After all, humans are built for it!  It's something you're doing already in a daily life, so consider adding a few minutes her and there each day or if you're already walking, doing it more often or for more time.  Walk on your own terms: You can do it indoors or out, on a flat surface or incline, on a trail or sidewalk and you dont need to join a gym or buy pricey equipment to do it.  All you need is a comfortable pair of shoes.
According to Weight Watchers Weekly, how this helps is as the weather turns milder and the air is fresh and warm, getting outside for a walk can boost your mood and your physical health.  Research shows that brisk walking 30 minutes a day can help keep lost weight off.  Its also a great excuse to spend time with family or friends, be sure to keep a steady pace that still lets you chat easily.
So what can you do?  P…

Say Ahh....

Why relaxation can help your weight loss success and how to make it happen!
Say ahh... and shed stress so you can feel better!  Feeling better physically, mentally and emotionally - who doesn't want that!  unchecked stress can take a toll on your health.  research has linked high levels of stress to everything from the severity of a cold to an increased risk of heart disease.  It's also not good for your weight loss journey.  As you probably can guess one reason is that we often eat in response to stress.

According to Weight Watchers Weekly having a go-to technique to ease tension when you feel it building can keep you from turning to self-defeating solutions like comfort eating.  Its a double win, you'll feel better when you're equipped to handle stressors in your life and you'll feel goof about the choices you make.  The first step to handling stress is simply to expect it - it happens to all of us - though we may have different stress triggers.  Then when the st…

Stay on Course!

"Lapses" happen - it's not, if but when.  What's important is what you do afterward.

It happens to all of us at some point.You have a slip, a setback, possibly even more than one.  Maybe you're tracking less, you missed a meeting or two, or you haven't worked out in weeks/  Maybe you've gained weight, maybe you haven't.  The important thing is that you get back on track at your next meal or opportunity.  So forgive yourself for that slip and keep going!

According to Weight Watchers Weekly how this helps is that because its important to know that setbacks happen.  They happen to everyone.  They are a part of life. Don't expect to be perfect and don't throw in the towel and berate yourself when you think you've failed.  That can trigger those unhelpful thoughts, which we all know can leaf to negative feelings, that then turn into further slips.  This then turns into a cycle rather than a one time event.  Remember that you didn't fail.  E…

Get in the groove to move!

How to find physical activity right for you.
Thinking of physical activity as part of a full life helps you make it a priority.  Just like eating healthy meals and taking care of yourself.  When you let go of the beliefs that keep you from moving more, you'll find it easier to do and you'll start reaping those benefits!

According to the Weight Watchers Weekly - when you shift into a move more mindset, you'll likely to seek out ways of moving that make you feel good.  You'll also reap the physical and mental benefits that come with moving more.  You'll gain confidence, improve your mood, boost your health and be better able to achieve and maintain your weight loss.

During our meeting we discussed that not every exercise "works" for every person.  One person may love Zumba and another may hate it.  You have to find what works for you right now.  Even if it's just taking a walk - find out what motivates you.  Some people love taking the same route(s) eve…


Who knew they were so hard to set for yourself?
I mean seriously.  I look at my Instagram and Facebook feeds and they constantly have people setting goals or making goals.  Goals of all kinds too - not just fitness or weight related.  So I ask myself "why is this so hard for you to do?"  Sounds crazy to some (or all) of you I'm sure.  But I've never formally set goals for myself and I've been ok with that all these years (except for the occasional time someone made me feel bad about it).  I've never had career goals, which also probably explains when any ventures into things such as Mary Kay or the like never worked for me.  Products don't sell themselves (as I had hoped they would).
So as part of my journey to better overall health this year - by that I mean both mental and physical.  I would really like to set myself some goals.  I guess part of the reason I never attempted to set goals is because I tend to want to set them too high.  I ran into this pr…

Take good care of yourself.

Self-compassion can help you succeed at weight loss!
This weeks topic in the meeting room was about taking care of yourself.  Reminding you to take good care of yourself.  There is a saying that if you can't pour from an empty cup.  It applies to self care.  We've discussed this many times and as humans we tend to take care of everyone else's needs before our own.  Which can end up burning us out and hurting us emotionally and physically in the long run.    By the time we reach the end of our rope we start lashing out at ourselves and sometimes our loved ones.  If we had just "poured from the cup" providing to ourselves first, we would have plenty to give to others.

The Weight Watchers Weekly reminds us that it is all about compassion.  Being kind, understanding and supportive of yourself no matter the situation - just as you would a friend.  It's giving yourself pep talks rather than put downs; taking care of your physical and emotional needs and giving your…

Are you an all or none thinker?

Oh boy....My name is Jenn and I am an all or none thinker!

So I missed this topic in the meeting room, but was able to pick up the weekly reader the following week. I am so glad I did because this hits home in a big way for me. I am notorious for this. I take this so seriously - this all or none thinking that not only will I discount a whole day, but if my "major screw-up" with food happens mid to end of week, I count out the entire week calling it a loss and chalk it up to a start over on Sunday.  I know, I know it's a horrible mindset and I am working on breaking it.

The Weight Watchers Weekly on this topic reminds us that so many of our thoughts are automatic and that over time those automatic thoughts that don't help can turn into a thinking style that trips us up.  "All of none" is a common thinking style.  With "all or none" thinking it turns everything into good/bad, failure/success.  It's an unhelpful thinking style that doesn't r…

Protein Power!

Boost your know how about this essential nutrient.
During the April 9th meeting we discussed protein and its importance in your daily diet.  It's something that will help you to sustain yourself a little longer with higher protein foods.  especially is you're working out.
According to the Weight Watchers weekly, you should aim for 8 grams of protein daily for every 20 pounds you weigh.  If you weigh 180, for example, you'd aim for 72 grams of protein per day.  Let's remember that protein is a nutrition hero! 

Protein can help to strengthen your bones and support muscles, cartilage, skin and blood health.  We all are fairly familiar with animal proteins such as poultry ,seafood, eggs and dairy.  But don't overlook vegetarian proteins like beans, peas, soy products, nuts and seeds.  Many high protein foods are rich in B vitamins, vitamin E, iron, zinc and magnesium, all of which help keep the body running smoothly.  Since much of our body is made up of protein eatin…

Turn It Around

"A simple plan to reverse a small weight gain."
A few extra pounds might not require a wardrobe overhaul, but they might signal that it's time to reassess your behaviors to stop the numbers on the scale from climbing.  It's always tempting to think that your weight will go in one direction....DOWN...until you reach your goal  Then you live happily ever after...right?  But that isn't realistic.  So it's important to recognize a gain will happen at some point and have a plan to reverse it!
Doing those last two things - knowing a gain is bound to happen and having a plan in place help.  Why?  Because gaining, even the smallest amount can be upsetting and if you aren't prepared you can go off track.  (Which happens to me...every time...even with a plan)  Weight Watchers recommends that  weight gain of three to five pounds that's stuck over a few weigh ins should be taken seriously before it comes larger.  This is what they call your "take action"…

Get Back On Track

"Overeating happens to all of us.   Here's how to bounce back when it happens."
Overeating.  It happens to all of us, no one is immune.  Luckily so can recovery.  Use the overeating episode as a chance to learn why it happened and how to return to plan - not a failure.  One of the most important things that I can share is make sure you track the "episode".  Track the food, as horrible as it feels.  It helps you have something to look back at, something to learn from.  It also could also turn out to not as bad as you think.  "Journaling about what happened can help you avoid it next time".

Here are some tips from the weekly magazine -

Get rid of the problem food.  Throw it out.  Put it down the disposal.  Walk it to a neighbor.  Just remove it from your environment.Track it.  Treat this food as you do all meals and snacks. Track it and move on.You might be surprised that it adds up to fewer SmartPoints than you feared.Don't jump to conclusions.  Watc…

Is This Food Worth It?

"Smart ways to make right-for-you decisions"
I'm a few weeks behind on writing this but it's appropriate for me right now.  
Is this food worth it?
Sometimes it is, sometimes it's not.  For me this is the case, however using these questions that were posted in the weekly magazine may help me decide a better choice the next time around.
"Do I truly want it?" (external hunger) or because you truly are internally hungry?"Do I have the SmartPoints values for it?"A quick check of your daily budget and of the food in  question - will answer that."Will I eat it mindfully?" That applies to both making the choice and savoring it as you eat. The 3rd question is the one for me, the one that should force me to stop and think.  I can guarantee that if I'm taking the time to ask myself the question, I won't be eating it mindfully.Thinking about the food you're about to eat-before you take your first bite-puts your focus on what you'…

Finding Your Squad

"There's nothing like the power of support - here's how to build your team!"
It's true. Everyone needs a squad. There's different kinds of squads too. I have a group of friends that are my squad, my ride or dies - but they aren't necessarily the same people I'd go to with my weight loss struggles. Asking them to support some of my food related choices is the extent of it for me. Not that they wouldn't do anything to help me, because they would. But none of them are currently in the same boat as me when it comes to a weight loss journey. 
This is why meetings have become very important to me. My family support is minimal. My husband wants to be supportive, but also fights most of the same food demons as me. Although his self control is far better when he sets his mind to it. My parents don't understand my food issues at all. They are in the belief that everyone should be able to eat anything they want in moderation, not recognizing that I have …

Reflections from Week Nine

My biggest reflection from week nine is that I was over confident.  This is a rabbit hole I fall into quite often while trying to lose weight.  I have a really good week for weight loss like I did on week eight, then in a true self sabotaging action I get lax on my "food rules".  This week it was some Peeps Oreos on Sunday and Monday, extra biscuit (or 2) with dinner on Sunday, a box of mini Charleston Chews on Tuesday and a whole pint of frozen yogurt on Wednesday.  Thankfully my brain snapped back after that pint of froyo.  I stood in my kitchen and actually said out loud "WHAT IS YOUR DEAL?" The Oreos and biscuits were foods that were brought into the house by someone else, but I chose to eat them and I chose to not track them.  The other items I purposefully went out and purchased, I tracked them, but then tried to starve myself out to "make-up" for the points.  We all know that is the worst thing you can do to your body.  I know it's horrible, bu…

Spring Into Action

"Welcome the season by exploring fresh ways to be active!"
At this weeks meeting we started a new challenge.  From March 5th  - April 15th, come to 4 out of 6 weeks of the challenge to a meeting and get a Spring Up Award!  Who doesn't love a new charm for their key ring?  I know I do!  My personal goal is 6 out of 6.
Now with all that "welcome the season" talk, anyone that lives in New England knows Mother Nature has been on a tail spin when it comes to weather so it's hard to imagine that spring is actually just about 10 days from today.  Especially since they're talking about 2 different snow storms here in CT.  Regardless Spring is coming and I know I'm excited.  I've taken advantage of some of those spring like days we've had to get some walking in.  Especially since my aggressive workout plan was stopped in its tracks when I had a fall down the stairs a few weeks ago.  Fortunately I only ended up with a badly busied tailbone and nasty scr…

Boost Your Body Confidence

"You can do amazing things- Here's how to feel great about yourself, every step of your journey"
During today's meeting we discussed how negative body talk gets in your way of your weight loss journey.  It crushes your confidence and sabotages you before you even begin!  Some of the key points mentioned in this weeks' handout are:
Breakout that full length mirror and grab a pen and paper!
1.  List what you love!  Close those eyes and think about the features you do love about yourself.  Everyone has at least one thing they love about themselves  But try to find at least two.  Write them down!
2.  List what you don't.  Sounds counter productive, I know.  But close those eyes again and think of 4 to 5 areas you are least satisfied with.  Write them down!
3.  Rank Them!  I can hear you now "this is getting worse!". Trust the process.  I'll post my list below.  Promise.  Assign a number from 0 - 10 for each feature you listed.  Zero meaning "most co…