Q: I would love to switch to a whole food, plant-based diet but I’m afraid that I won’t be able to get my family on board. How did you handle that?
A: This is a question I get a lot lately.
My children are adults and on their own so I only cook for my husband, Mike, and myself.
When I told Mike I was thinking about giving up meat and dairy, he was supportive. He also made it clear that he had no intention of following suit.
I have a tendency to rebel when something is pushed on me so I knew better that to fight him on this.
We made a deal that I would still cook meat for him and not judge or guilt him when he ate cheese or his nightly bowl of ice cream. He agreed to try the food I made for myself.
He was also supportive by asking me to share what I was learning in my CHIP classes.
We were both shocked to learn that not only is there more cholesterol in chicken than there is in beef but that our liver produces all we need. We do not need to ingest any additional cholesterol to survive!
At that point, Mike was eating at least 2 eggs for breakfast most days.
Even though this alarmed me, I said nothing.
One day, he said, “Dear, I think I would like to cut down on the number of eggs I’m eating. Could we maybe find something more healthy for me to eat for breakfast? But it has to taste good.”
Music to my ears!
The first hot cereal we tried was a miss.
Then we tried a hot cornmeal cereal that has dates, lemon zest and pumpkin pie spice (see photo above). That was a winner for both of us!
Now, most mornings, he has the cereal topped with berries. And he loves it!
He has also started snacking on raisins and peanuts instead of cheese.
Most of the food I make for myself, he enjoys. There have even been times when I’ve had to ask him not to eat all of my food.
If I was constantly preaching, trying to guilt or push him to change his diet, this probably would have gone a completely different direction.
Just like it had to be my choice to change, I have to give him the space to make his own choices.
As a coach, it’s not my job to tell my clients what I think they should do. We all need to choose and own our choices.
Giving others the space to make their own choices can be challenging. Especially when we think we know what’s right for them.
There are times when we learn best by making our own mistakes. And sometimes the mistakes that others think we are making turn out to be the best decisions ever.
And if I judge others for not following what I’m doing, then they will likely do the same to me.
It’s not up to us to police the world. It’s up to us to do what we think is right and allow others to do the same.
Good luck with your new lifestyle!
Since I last posted about my journey with food, I felt like I was wandering aimlessly and at the end of my rope.
I felt hopeless and helpless when it came to my weight. I had lost 9 lbs. since the beginning of the year but now it seemed the only way to get the scale to move was to starve myself.
I needed support and a plan but which one?!
I was confused by all of the ads. Oprah loves Weight Watchers, Marie Osmond loves Nutrisystem. Even Dr. Oz seemed to have a different health expert every day, tout the benefits of their weight loss plan.
Everyone had advice for losing weight.
Then I began having bouts of nausea, vomiting and stomach pain. I went for blood tests and an ultrasound to see if I had gallstones.
The ultrasound showed no gallstones but the blood work shocked me.
My cholesterol was 233! Thirty-three points higher than recommended!
My crappy diet was coming back to haunt me and it scared me.
Suddenly this was less about losing weight and more about being healthy.
A dear friend had been telling me about a program that she discovered about a year ago called CHIP.
CHIP stands for Complete Health Improvement Program and is sponsored by Rochester Lifestyle Medicine.
I resisted CHIP at first because it is about adopting a whole food, plant-based diet; no meat, no dairy.
It was hard to imagine life with no steak, butter, eggs, and OMG! No cheese or ice cream!
In my mind that meant food with no flavor and that meant SUFFERING!
But I watched my friend change her life over the last year simply by changing her diet and increasing her activity.
She’s lost 25 lbs. and no longer takes medication for fibromyalgia. She’s 65 years old and looks and acts at least 20 years younger!
And she certainly is NOT suffering!
So I checked out CHIP.
The program is based on studies by top researchers around the world like Dr. Caldwell Esselstyn and T. Colin Campbell. The studies they cite, like the China Study, are not funded by the pharmaceutical companies, the food lobbyists or others with an interest in skewing the results.
The program looked sound and I knew my current lifestyle was leading me down the path to heart disease and likely an early death. It was time to change.
In July, I signed up for CHIP and met 17 other people who were struggling like me.
Twice a week, we learn the truth about the typical American diet and how it contributes to obesity, diabetes, heart disease, high blood pressure, cancer and more.
They share with us the research about how eating a whole food, planted-based diet can reverse disease.
We look at the difference between the typical American diet and what research has found to be the optimal diet for health.
There is no judgment. No one is telling us we HAVE to change. They simply educate us and we decide the changes we want to make.
Some of us have jumped in and embraced the optimal diet. Others have decided to make a few changes each week.
I could not do this on my own.
I need the support of others who are going through the same thing. We encourage each other and talk about how to handle challenges like eating out or dealing with family and friends who are not supportive of our new lifestyle.
Since July 15th, I have been eating the optimal diet and I can honestly say that I love it!
My fear of eating bland, tasteless food was totally unfounded!
Along with a textbook and a workbook, they also provided us with a cookbook.
I am having a blast trying new foods and have learned how to change recipes to suit my new lifestyle.
And listen to this: as long as I am eating foods that are part of the optimal diet, I can eat as much as I want!
I feel like I should have gained 20 lbs. because of the amount of food I’m eating. But I’m actually losing weight! It’s crazy!
Am I perfect? Of course not. I eat potato chips and taco chips. And I still have a drink a couple times a week. This may change as time goes on but for now, I’m not going to beat myself up.
After one month of eating a plant-based, low fat diet, I have not only lost 4 1/2 lbs but I have lowered my cholesterol by 32 points! And, no more nausea, vomiting or pain.
It wasn’t easy getting here but it’s getting easier every day! I’m eating food that I love and I know is good for me. Physically I feel better and mentally I feel free!
If you’ve been struggling like I have, check out CHIP and see if it’s right for you.
And feel free to reach out with any questions regarding my experience.
To learn more about CHIP, go to Rochester Lifestyle Medicine and click on What Is CHIP?
If you do not live in the Rochester, NY area and would like to find the nearest program, go to Lifestyle Medicine Institute.
Thanks to all those who have shared with me either through Facebook or in person, what has come up for you as a result of me sharing my weight loss journey.
I’m grateful for the honesty and for the opportunity to know that we are in this together.
Here’s my update:
-I have been consistent with my exercise, running or walking 2.5 to 4 miles at least every other day.
-I have drastically reduced my consumption of sugar, flour and meat.
-I have increased the number of vegetables and fruit I eat.
-I am down 9 lbs.
I even went to NYC for a few days and was able to come home without having gained any weight.
I’m glad I’m writing all of this down because the voice in my head has been very active lately and this is how it has been going:
Me: “I lost 9 lbs!”
Voice in my head: “You need to cut down even more so you will lose more, faster. Stop eating sweets and snacks all together, you shouldn’t be eating any of that stuff anyway if you’re really serious about losing weight.”
Me: “But I’m ok with how it’s going…”
VIMH: “You’re not doing good enough! Look at those people on Facebook who are posting pictures of all the weight they’ve lost. And you’ve only lost a measly 9 lbs.! You have at least another 15 lbs. to lose! You might as well give up now, you know you don’t have the willpower and besides wouldn’t some peanut M & M’s taste real good right now, but you can’t have them because you need to lose weight…”
And on and on and on!
Needless to say these thoughts caused a downward spiral as I let them take control.
This felt so familiar.
I could feel that sense of wanting to give up, feeling helpless and hopeless, the feeling that I can never be happy eating food that was good for me and that I will never lose AND keep this weight off.
The next step of this pattern is letting myself have cake to celebrate a birthday, after all it was just one small piece. Then it’s having ice cream 3 nights in a row just because I wanted it.
Suddenly I felt terrible. And I don’t just mean psychologically, I mean physically. I wasn’t sleeping well. I felt bloated.
I felt old. I know I’m getting older but I have never felt old.
Suddenly I realized I had lost track of why I wanted to lose weight in the first place.
After reading Danielle LaPorte’s book, The Desire Map a couple of years ago, I started setting my goals with the idea that it is not the goal I’m actually after, it’s the feeling I will have once I reach that goal.
Since then, I have not only reached my goals but I have actually enjoyed getting there.
The reason I want to lose weight is because I want to FEEL better! I want to feel confident and empowered.
I noticed that when I eat good healthy foods that is exactly how I feel, confident and empowered both physically and psychologically.
When I binge on cookies, candy, chips and cake, I feel better, temporarily. Then comes a wave of regret and the after effects of all those carbs which includes mental fogginess, bloating and the path to diabetes.
I’m eating healthy whole foods again. I have more mental clarity and feel happier.
I also like going to bed just a little bit hungry. I sleep better and seem to dream more, which I love!
A lower number on the scale is just a result. The real reason I want to lose weight is to feel happier, more powerful and confident. And I can achieve that right now just by the food choices I make.
How will you feel when you reach your ideal weight? What can you do right now to connect to that feeling?
When I decided to tackle my weight thing once and for all, I went back and did an “autopsy” to determine why things went sideways in the past.
The last time I got to a weight where I was happy and comfortable, I was following a low carb diet. Not South Beach, Atkins or even paleo but one that included lean meat, fish, poultry and dairy and lots of vegetables, some fruit and grains. I ate carbs like cookies, cake, crackers and bread very rarely.
After about 8 months, I reached my goal weight and kept it off for about a year and a half.
I seem to be good at losing weight but I stink at keeping it off.
Step one in the “autopsy:” Tell the truth.
I used the excuse that I had a bad case of shingles, was basically bedridden for 3 months and the inactivity caused my weight gain.
Not the truth.
My eating habits had started to fall off before I got sick.
I had begun allowing myself a taste of cake here, a spoonful of ice cream there. Then it turned into a cookie here and a candy bar there.
At first the scale didn’t move so I didn’t panic. But then it slowly began to inch up little by little and before long I had put on 6 pounds.
My workouts became intermittent.
I was pushing myself to succeed in my business and volunteering a lot of my time. I was stressed and tired and I began to use food, mainly sweets, to make myself feel better.
I now see that it wasn’t the shingles that caused me to gain weight. It was my lack of self-care that brought on the shingles. And that led to many bags of Doritos trying to take my mind off the pain.
But the main thing I realized was, I got cocky. I thought that I would never go back to being addicted to sugar and carbs.
I even remember saying the words, “I’ll never go back!”
Words that came back to haunt me.
I see now that I lost the fear of the weight coming back. I forgot about the tired, wrung out feeling when I eat too much crap. And didn’t even consider the possibility of not only getting sick but contracting a chronic condition like high blood pressure or a disease like cancer.
I got cocky and the weight came back.
I’ve lived most of my life worrying about what others think and I’ve done a lot of work to break through that. I don’t believe I should live in constant terror and worry about becoming obese.
What I do now believe is that there is nothing wrong with a little healthy fear to keep me on my toes and out of trouble.
This fear includes a healthy respect for things like alcohol and food. It is an awareness that I have to be careful not to let my guard down too much.
I need to set my own limits and be clear where the line is.
I’m back to cutting down on processed carbs and sweets and eating more whole foods. And I’m always paying attention to what makes me feel like I want to eat and drink a bit too much.
That’s working for me right now.
Do you struggle with keeping weight off once you lose it? What have you learned from your past experiences when it comes to losing weight? What do you think about having a “healthy” fear of food?
A few months ago, I decided it was time to take a hard look at my relationship with food. It was time to figure out how to eat without it turning into an internal emotional battle.
I stopped following my “food rules” and noticed the thoughts that ensued:
“What am I doing???”
“I am going to lose control and end up weighing 300lbs!”
“Everyone is going to see that I’ve gained weight and judge me for it.”
“People will think I’m lazy and a loser.”
“Ok, I can do this for the holidays but as soon as they’re over I’m going on a strict diet.”
“I can NOT permit myself to eat any cookies, meatballs, crab dip (insert any food that is not a raw vegetable here).”
After the holidays were over, it turned into:
“OMG! I gained 10 lbs! I’m fat!”
“I look terrible and I need to lose weight!”
“My family loves me no matter what size I am. Who am I kidding, they’re probably as disgusted with me as I am!”
“I just want to hide out at home.”
“I can’t buy any new clothes until I lose weight.”
There they were. The thoughts that have come out of my longtime struggle with food, weight and body image. And I know exactly where these thoughts were created.
They came from people in my past who thought they were being cute by calling me pleasingly plump when I was in that awkward stage right before puberty hit. And the words of the boys on the school bus who knew exactly the right buttons to push by calling me fat and ugly.
As with the many attempts before, I knew if I put myself on a diet, eating or fitness plan it was doomed to fail because I was not doing it for the right reason. I would be losing weight because I was afraid of what others thought, not because it was something I wanted.
Then I thought, “What if these thoughts aren’t true? What if I wasn’t a loser or lazy? What if I’m just me, not what I look like?”
So I asked myself the question, “Who do I know myself to be?” (A question I often ask my clients)
I know myself to be: kind, funny, smart, generous, loving, strong…
Does the size or shape of my body change any of that?
No! Hell NO!
If someone judges me or doesn’t like me for the size or shape of my body, it hurts. But quite honestly, they are not someone I would choose to be friends with anyway.
By replacing negative thoughts of my body with positive ones about the whole me, it not only made it easier to walk into a room full of people, I felt gratitude for the body that has brought me through 54 years and carried and birthed two healthy children.
I would love to say that the angels sang and my eating habits were suddenly transformed.
That didn’t happen. I’m still coming to terms with the fact that I inherited my dad’s muscular build and not my mom’s thin beautiful legs. And, I’m likely addicted to carbs.
I have also learned to listen to the shouting in my head rather than pushing it down and hoping it goes away. Now I ask myself, “What am I really looking for these cookies or this bag of peanut M & M’s to do for me?”
I have learned I like the way I feel when I eat healthy, whole foods rather than processed, sugar laden food.
It would be easy but miserable to go back to my automatic routine of forcing myself through a diet, losing weight, keeping it off for a while, rebelling against the diet and then regaining the weight.
Right now, I’m in an unknown space and it’s really uncomfortable. I don’t know what’s around the corner but I do know I am committed to breaking up this pattern of self-abuse.
Are you struggling with the same thing? What are you doing to break through your old patterns? Let me know I’m not alone.
I’ll keep you posted…
*THIS RETREAT IS SOLD OUT! IF YOU DIDN’T MAKE IT TO THIS ONE, CHECK BACK FOR WHEN THE NEXT REGISTRATION OPENS UP.*
Join us on August 23rd, for this full-day retreat designed to help you learn how to live your best life! We will explore ways to shift our common belief that taking care of ourselves is selfish. We will uncover what is truly in the way of you making positive changes in your life.
Come and learn how to take good care of your greatest asset, you.
Located on 135-acres, the beautiful and serene Chapin Mill Retreat Center will thrill your senses and ignite your imagination.
During this day long retreat, you will:
- be led through exercises designed to uncover what’s keeping you from making lasting positive change
- discover who you really are and how to use this to create transformative change
- learn and practice yoga asana (movement) appropriate for everybody, and pranayama (intentional breath work) in order to manage stress and harness optimal energy
- explore stillness and deep relaxation to refresh and revitalize yourself
- uncover what foods are keeping you addicted and hijacking your weight loss efforts
- get tips on how improving your digestion can lead to weight loss and increased energy
- learn how to make smoothies and juices that taste great, are easy to make and can easily be incorporated into your daily routine
Imagine a safe and welcoming place where you can get your questions answered and learn simple, effective ways to create a body and life you will love! You will also be served a delicious and nutritious breakfast, lunch and filling snacks throughout the day. Enjoy superfood smoothies (demos and recipes just for you), delightful salads, yummy detox juices, homemade almond cherry bliss protein bars and other great snacks to keep you fueled all day.
Our Retreat facilitators are:
Linda Heeler, Professional Certified Coach, Meet Linda
Christine Porter, Certified Health + Wellness Coach, Meet Christine
Mary Aman, Master Yoga Instructor, Meet Mary
These women will bring their talents and expertise to guide you as you begin your journey toward positive change in your life.
Cost for this day long retreat is $247
Registration closes on August 18th.
To register, go to PeaceAndPear.com
How many times have you said, I’ll take care of myself after I make sure everyone else is taken care of? Sounds familiar, right?
Problem is, there usually isn’t anything left and we end up worn out and stressed out.
If you’ve done any flying, you know that the flight attendants tell those who are traveling with children, that in case of loss of pressure, oxygen masks will fall from the ceiling. We are instructed to put on our oxygen mask first, then help the children (and others) with theirs.
They know that we will likely run out of oxygen before we can help too many if we don’t take care of ourselves first.
It is selfish NOT to put on our mask first. We aren’t any good to anyone if we are lying passed out on the floor.
This brings up a point I hear a lot from women. They feel “selfish” if they spend any time or money on themselves.
The word selfish means “lacking consideration for others; concerned chiefly with one’s own personal profit or pleasure.”
I assert that it is selfish for us to NOT take care of ourselves.
But what does being selfish look like? We have to trust that we will not go off the rails, say the heck with everyone else and end up “lacking consideration for others.”
I am not saying that you should put ALL of your needs in front of others. I am saying that there needs to be a mix.
For example, I knew a woman who could not afford to hire a sitter so she could go for a run or out to lunch with friends. So she scheduled time for herself when her husband could watch the kids. She also found another woman who was in the same boat and they took turns watching each others kids so they could each have some time to themselves.
We need to take the stigma out of taking care of ourselves not only for us but for our daughters. If they see us harried and exhausted then they will likely follow in our footsteps or feel guilty if they decide to take care of themselves.
The message they are getting is that in order to be a good worker, mother or wife they must sacrifice themselves and their well being.
I don’t know about you but that scares me! I want my daughter to do and be better than me but the main thing is I want her to be happy, not exhausted!
If we all took a few minutes to be “selfish” each day, we could lower our stress and increase our health and well being.
Take a look at how you are feeling. Are you refreshed and engaged and looking forward to the day? Or are you exhausted and just getting by?
What needs aren’t being met? Do you need more sleep? To eat better food? More exercise? Time in nature or to read?
Commit right now to giving yourself something that you have not been allowing yourself and see how you show up afterward. I bet you are happier.
Imagine the impact that will have not only on you but on your relationships with our co-workers, families and friends. Don’t you deserve that?
Ready to take charge of your life? Join me for a retreat designed to help you learn how to live your best life! We will explore ways to shift our common belief that taking care of ourselves is selfish. We will uncover what is truly in the way of you making positive changes in your life.
Come and learn how to take good care of your greatest asset, you.
Enjoy this all-day retreat on August 23rd, 2015 at the beautiful and serene Chapin Mills Retreat Center. Located in Batavia, NY on 135-acres, this country retreat center will thrill your senses and ignite your imagination.
For more information and to register go to www.PeaceAndPear.com.
I hear people saying that in order to be happy, we just need to do positive affirmations and let go of negativity. I say the exact opposite.
In order to be happy, be sad. Let me explain.
The new movie Inside Out is geared towards children but I think it’s a movie everyone should see, adults included.
Without giving too much away, the movie focuses on a little girl named Reilly and how she deals with her emotions. There are characters that represent the emotions of joy, sadness, disgust, anger and fear.
In the beginning of the movie, each time Sadness tries to take over, Joy is there to push her away.
I did this for years.
I tried everything to make sadness go away because I thought something was wrong with me if I wasn’t happy all the time. I tried pushing it down, denying it, resisting it. I tried talking myself out of it by doing positive affirmations.
You’ve heard the saying “What we resist, persists?” That is exactly what happened.
Before I knew it, I wasn’t just sad, I was depressed.
There were times when I felt like a deep dark hole was opening up and swallowing me. All I wanted to do was check out of life and sleep.
Then, after a while, I would begin to feel better and come out of it. (Those who have that hole swallow them up and don’t come out, need to seek professional help)
When we resist feeling any emotion, it causes a reaction.
Shame and vulnerability researcher, Brené Brown, compiled data that showed we cannot numb one emotion without numbing all of our emotions.
Basically, by not allowing ourselves to feel and process our sadness, we are not able to experience true joy.
In our society, it often seems unacceptable to express sadness. We can feel we need to put on a happy face and act like we’ve got it all together.
When we do that, our sadness festers and ends up coming out in other ways. It can manifest itself as depression, illness or destructive behavior such as addiction.
Or we could have an outburst and explode when we have reached our limit.
However, by acknowledging and experiencing our emotions and talking to an empathetic person, we will find that sadness or any emotion leaves as fast as it came.
This is what happened to little Reilly. Once she allowed herself to talk to her parents about her sadness, it opened the door to true connection as well as letting Joy once again be a part of her life.
The real lesson here is that emotions are not right or wrong, good or bad. They just are. We all have them and all they simply want is to be expressed.
What about those positive affirmations? It is unhealthy and unrealistic to expect ourselves to be happy all the time. If we allow ourselves to feel our emotions, then we can use positive affirmations or gratitude to reconnect with hope and faith. That way we won’t end up wallowing in negativity.
What emotion are you currently not allowing yourself to experience? Who is your go-to person when you need empathy?
If you are open to it, practice allowing difficult feelings, share with an empathy buddy and see what happens. I bet you’ll be amazed at how much happier you will be when you allow your emotions to just be.
I have a friend with a background in finance and was very successful in the corporate world. A few years ago, she left her high paying, structured job, decided to downsize and began living simply.
She became a free spirit who flows from one thing to the next with very little planning.
For as long as I have known her, she has resisted structure.
I am in awe of her because I am the opposite. I love structure. I like making plans and knowing what’s going to happen and when. It makes me feel safe and in control.
I enjoy creating my to-do list and then checking things off. I like how I get things done and how I feel at the end of the day.
Lately, our conversations have turned to improving our eating habits. Of course, I began by logging my food intake. This helped me keep track of what I was eating and I felt accomplished at the end of the day.
My friend fought this. She wanted the freedom to choose what she wanted without the constraints of having to plan. However, since she didn’t have a plan, she would come home from the grocery store with things she really didn’t want.
When I don’t have a plan, I find myself standing in front of the refrigerator wondering what to eat. Then I end up eating way too many chips or cookies. All the stuff I’m trying not to eat.
Recently my friend found an eating plan that felt right to her. It called for planning meals and weighing and measuring her food.
After following this plan, she came to the realization that being free spirited was not freedom at all- it was chaos.
With her new eating plan, she felt more free than she had in a long time because she didn’t really have to think about it. She has set guidelines to follow and as long as she stays inside those she feels satisfied and happy.
So that must mean because I’m a planner, things are copacetic with me. I wish.
Because I usually get results, I think, “if a little planning is good then a lot of planning is better.” The drill sergeant comes out and begins whipping me into shape.
No matter what I do, it’s never good enough for the drill sergeant. I become miserable and I end up quitting or working myself so hard I burn out or get sick.
In any area of our lives, if the pendulum swings too far toward free spirit, it can lead to chaos and no results. Or if our plan is too rigid it may trigger the drill sergeant which can lead to results but not sustainable ones.
We need to aim for somewhere in between. And it always helps to have a supportive friend to share the journey.