A lot of people I know are struggling with depression and anxiety right now. At first, I wondered why then I realized that this is a really rough time of year. It’s cold. We don’t get much daylight and I don’t know about you, but for me, there is kind of a post-holidays blah feeling. I mean, through November and December we have the build-up to Thanksgiving, Christmas, and New Year’s Day. After that, it can feel like there isn’t much to look forward to. Any of those is a good explanation, never mind a combination of them. If you normally struggle with depression and anxiety anyway, it’s even worse.
One of the ways a lot of people comfort themselves is with food. Now if, like me, you’re a recovering binge eater and have had weight loss surgery, this is a really bad idea. Calling it a really bad idea is actually understating it. So, the question is how to avoid falling back into a binge eating pattern or how to get out of that pattern if you’re already in it.
Therapy. I can’t stress enough how important it is to have a therapist. Yes, you can talk to your friends, family, or someone you trust but as much as they love you they are not professionals. A professional can help you work through your feelings in a healthy way. They can also help you put some good coping mechanisms in place. If you learn one thing from this post I want it to be that a good therapist is worth their weight in gold. Seriously, when mine retires I’ll be screwed.
Wait out the craving. We all have that one food we crave when we need comfort. When the cravings hit me I ask myself one important question. When is the last time I ate? If it’s less than 2 hours ago, I probably do not need to eat. If it’s more than 2 hours ago, I find a healthier substitute for the food I’m craving.
Distraction. If I ate less than 2 hours before the craving hits me, I find a way to distract myself. For me that is usually knitting, jewelry making, crocheting, reading, or writing. Each of those activities require my concentration and I usually forget about the craving once I get started. Writing is the most effective for me because it gives me a chance to get my feelings out of my head and onto some paper. Then I either turn it into a blog post if I think it’ll be helpful to others, keep it there in my journal to reflect on later, or I rip it out of my journal and throw it away.
Substitution. If I do actually need to eat, I find a healthier substitute for the food I’m craving. For me, the craving is usually pizza or something deep fried. Or, if the craving is PMS induced, it’s something sweet and chocolatey. Substitutes for pizza are pretty easy these days! There’s cauliflower crust, which is a great option, or if you want something with more protein to fill you up there is meat crust. There are recipes all over the internet for both, or you can buy them premade! I buy frozen cauliflower crusts and then use my own toppings or I go for Real Good Foods frozen pizzas with a chicken crust. I’m still working on finding substitutes for my favorite fried foods. There’ll be a post later on what I figure out. And for sweets, I make sugar free versions of my favorite things. Or I have a chocolate protein shake with a little powdered peanut butter in there. *poof* Tastes like a peanut butter cup without the guilt or sore tummy after eating a package of peanut butter cups.
Exercise. I used to think that people who told me this were full of crap. But one day a couple of weeks ago I was feeling really anxious and just could not settle myself. After my morning class was over I went to the gym and got on the elliptical for about 25 minutes. By the time I was done I felt a lot better! It gave my body something to do with that fight or flight response, I think. And I burned a couple hundred calories. That certainly didn’t suck.
These are the things that help me the most. What helps you? I’d love to hear from you either in the comments or by email at firstname.lastname@example.org.
Yes, I’m talking to you. I want you to know that I see you. I see that you’re exhausted, both emotionally and physically. I see that you keep as busy as possible so you don’t have time to think about just how low your self-esteem is or how anxious and stressed you are. This is your reminder that not only is it ok to stop and take a moment for yourself, but it is also necessary.
I’m not talking about going to get an expensive massage or manicure, although those are nice treats if you can afford them. I’m talking about the small things you can do every day. The simple things like drinking a glass of water, drinking coffee or tea out of your favorite mug, getting outside for some fresh air, or listening to your favorite song. I’m talking about taking 5 minutes to jot something down in a journal, or even just a moment to stop and breathe. Maybe having lunch with a friend or co-worker instead of sitting alone in your office or at your desk.
We often ignore these small, simple things because we’re busy running around and doing things for others. And don’t get me wrong, doing things for others is great but it is vital that you take a moment to take care of yourself every day.
Here is my challenge to you for 2019. Do something small for yourself every day. I’ll do the same and post it on my Instagram with the hashtag amomentforme.
Have you ever felt like you’re on one of those hamster wheels? Like no matter how hard and how fast you run you don’t actually get anywhere? That’s exactly how I’m feeling right now. Don’t get me wrong, I know that I’ve made a lot of progress. I’m stronger both physically and emotionally. I’m certainly healthier than I was this time last year.
My career is what seems to be stuck. I commute nearly an hour each way, work my tail off every day, and still have trouble making ends meet. Quite frankly, it’s starting to make me angry and I don’t do anger very well. Or at least I haven’t in the past. It used to turn straight to anxiety which turned into an insatiable hunger. I’m trying to turn it into something productive now. So, what can I do to make that happen? Here is my list so far:
Acknowledge the anger. This is often the most difficult part for me. I had to learn that anger is not dangerous, even though it feels dangerous sometimes.
Define the reason for the anger. Even though I often think it’s unreasonable to be angry quite the opposite is true. If I’m angry there is a good reason for it whether it’s because I’ve been treated unfairly or something I’ve worked for didn’t work out or I just plain didn’t get what I wanted.
Can I do anything about it? After I define the reason I ask myself this very important question. If the answer is no, I take a walk or pull out a craft project to work on or listen to some calming music. If the answer is yes, I move on to brainstorming solutions. That’s the stage I’m in right now. I usually make a list of possible solutions or free write until a solution presents itself.
How do you handle that stuck feeling? How do you handle emotions like anger? I’m curious!
Sometimes after a long work day, I want nothing more than to sit down and eat food that I don’t have to prepare. Lately, all my work days feel long. So to prevent falling into the take-out trap I spent my Sunday preparing some food ahead of time so that when I’m tired at the end of the day all I have to do is take a container out of the fridge and pop it in the microwave.
I think I’m also going to throw a crustless quiche together for my breakfasts. I usually use 6 eggs, a small package of frozen spinach, and some cheddar cheese. I pop that in the oven at 350 for about 45 minutes and it’s all set!
Having these things prepared for the week should help set me up for healthy eating success. What helps set you up for a good week?
As a gastric sleeve post-op making sure I get enough protein is one of my top priorities. How do I do that? I’m glad you asked because I’m dying to share it with you!
Eat protein first. When I put food on my plate I put a protein source and a vegetable, then maybe a whole grain. Even when all three of those things are on my plate I eat the protein first. My protein source is usually chicken, beef, or pork. Once in a while, I have either fish or an egg instead. My snacks are usually string cheese, yogurt, or cottage cheese. If I’m on the go and need something it’s usually a protein bar, but more on that later.
A protein shake a day. My go-to premade shake is from Premier Protein. There are 160 calories, 30g of protein, and just 1g of sugar per shake. I enjoy all the flavors, but lately, I’ve been pouring my morning coffee over ice and then adding the caramel flavor. They’re available in a lot of stores, but I tend to buy them on Amazon. Click here to find a good deal on a 12 pack. My go-to powder is Celebrate Protein Shake 20. It’s 90 calories, 20g of protein, and 1g of sugar per serving. I found it on the Bariatric Pal website. You can order it in a 15 serving pouch here.
A protein bar for a snack on the go. I keep a protein bar in my bag no matter where I go. It keeps me out of junk food when I need an afternoon snack. Finding the right protein bar for you can be hard. It took me a while to find one with the right texture and taste. I don’t like bars that are too dense or mealy. My absolute favorite is from BariatricPal, Peanut Butter and Jelly flavor. There are 170 calories, 12g of protein, 16g of carbs, and 8g of sugar per bar. Not bad! You can find them here.
If you’ve been looking for good protein supplements, I hope this helps! These work well for me and they keep me on track with my new, healthy lifestyle.
It’s hard not to feel conflicted today, a day when we’re supposed to celebrate being American and there are so many terrible things happening in this country right now. Families are being separated. People’s rights are at risk of being taken away. The worst thing is that there are many Americans who seem to support it, considering they voted for the people responsible for it all. It’s really hard to feel proud of that. It’s even harder to want to celebrate that. So my suggestion is this: don’t celebrate it. Choose to celebrate something else today. Is there an obstacle you’ve overcome in the past year? A goal you’ve reached? Some burden you’re free of now? And when the celebration is over, find something you can do to make this country a better place no matter how inconsequential that thing may seem to you.
I’m choosing to celebrate my health. My freedom from pain and fatigue. This time last year I could not walk for even 10 minutes without my feet, knees, and back hurting. This year I can walk several miles a day with no pain. I’m choosing to celebrate my newly found confidence. This time last year I couldn’t stand looking at my reflection, never mind having anyone else notice me. This year, let people look! I look in the mirror and say to myself “Damn, I look cute today!” rather than “Ugh, I hate the way I look.”
I will go out into my community today and celebrate the arts. I will eat delicious food without fear that I won’t be able to stop. I will listen to good music and watch fireworks with the man I love. And when the celebration is over I will come home and find a way to use my talents to make this country a better place, even if I can only help one or two people at a time.
What are you choosing to celebrate today? What will you do to make this country, your country, a better place?
Everyone has one of those nights when they don’t think they have enough energy to make dinner. Sometimes it’s true and sometimes it’s a part of us that is looking for a reason to order in. Last night was one of those nights in my house. That’s when I usually just pull up Grubhub.com and try to find something that’s mainly protein and veggies, not an easy feat.
Last night, though, I decided to cook anyway. I pulled some boneless pork chops out of the freezer along with a bag of Green Giant riced cauliflower “risotto” medley and whipped up a quick, healthy dinner.
First, I defrosted the pork chops in the microwave. Then I breaded them with panko and parmesan cheese. I tossed them in the oven on 350 for about 30 minutes. While that was in the oven I put a couple tablespoons of olive oil and some minced garlic in a skillet, then added the “risotto” medley. Little by little I added about a cup of vegetable broth. I added some broth and stirred until it was absorbed, then kept repeating that until I used the whole cup and added some parmesan cheese. Here are the results.
It was a healthy dinner that took less time to make that it would have taken to wait for a delivery.