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?
Without my precious food to numb me, I recently came face to face with the
thoughts and beliefs that could keep my business stuck.
Specifically, my thoughts and judgments about marketing, selling and
promoting myself and my business.
I resist promoting myself because I’m afraid I’ll be
perceived as arrogant, manipulative or self-serving.
However, if I don’t promote myself then I will either not be in
business very long or I’ll only reach a small number of people.
“… pay attention when you want
to eat a box of Oreos,
drink a bottle of wine or
whatever your drug of choice is.”
What can I (we) do with these thoughts and beliefs rather
than divert them with food, wine or keeping crazy busy?
I chose to look deeper rather than going for the distraction and found
there was a message for me.
Below are 4 steps you can use when you’re stuck:
1. Notice your negative or limiting thoughts and beliefs.
If it’s hard to recognize your thoughts, check in with how you’re
feeling then back track to find the thought that created it.
Your thoughts create how you feel.
Use your feelings as signposts to point to what’s going on
in your head. And definitely pay attention when you want to eat
a box of Oreos, drink a bottle of wine or whatever your drug of choice is.
My limiting beliefs were:
“I can’t promote myself or my business because people will see
me as arrogant, manipulative or pushy. They’ll get angry and not want
to have anything to do with me.”
“When we carry negative thoughts, fear
and limiting beliefs from childhood,
we aren’t able to be who we truly are.”
2. Once you realize your negative thoughts or limiting beliefs, ask yourself,
“Who is this coming from?” and “What is the message it has for me?”
My beliefs came from this scared little girl inside of me. A little girl who,
when she dared to be who she was, was often met with disdain and the question,
“Who do you think you are?” and with statements like “You’re stupid,”
“You’re ugly,” or “You’re a girl so you don’t count.”
My inner little girl came away feeling like the world was against her
and had to “be a good girl” and not standout in any way. This was
the part of me that was afraid to shine because it had been
met with pain in the past.
The message she had for me, was that she wanted to be accepted
for who she was and she wanted to come out and play.
3. Ask yourself, “What do I need?”
When we carry negative thoughts, fear and limiting beliefs
from childhood, we aren’t able to be who we truly are.
There was a part of me that wanted to come out and play but
every time it tried, I pushed it down by telling myself not
to get “too big for my britches.”
I wound up feeling like I betrayed myself.
What I need in these moments, is a shot of reassurance
along with a large dose of self-love and non-judgment.
I need to be more worried about taking care of myself and less worried
about what others think.
4. Give yourself what you need.
It’s not enough to ask yourself what you need. You actually have to
give yourself permission to have it.
That little girl is part of me. It’s the part that wants to have fun and play.
It’s also the part that has been trying to protect me from being hurt
AND the part that has been keeping me stuck.
I need to give this part of me love, acceptance and reassurance
that we can handle anything life throws at us.
Then trust myself, relax and enjoy the ride!
Lather, rinse, repeat! This is a constant process of bumping up against
our fear, negative thoughts and limiting beliefs.
We are never finished.
When I choose not to numb or distract myself with food,
I open myself up
to fun, joy and endless possibilities.
What negative thoughts, fear and limiting beliefs are ready for you to transform?
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…
Then she asked me if I thought everyone should have a coach. I told her that I believed that if someone was happy and fulfilled with their life then they didn’t really need a coach.
She did not like that answer.
She stated that she believed everyone should have a coach. That everyone could stand to work on their health, their career, their relationships, some aspect of their life.
This point of view can be typical of a new coach who is trying to save the world one person at a time. Or a coach who is frustrated that their coaching practice is not growing as fast as they would like. (Been there, done that)
While I believe that everyone could benefit from a coach, I do not believe that everyone should be coached.
Coaching is about trying to figure out what’s stopping you from achieving what you want in life. Then it’s about getting into action so you generate results; lasting results.
Coaching does not work unless the client is willing to do the work and it requires commitment.
Many clients come to me because they are feeling stuck and hopeless and are tired of it. They are ready to jump in and do what they have to to transform their lives.
I have transformed my life from a woman who was terrified of social situations to someone who now relishes walking into a room full of strangers.
The fear is still there but now when I’m doing something outside my comfort zone, it turns into excitement.
Coaching is not something you have to do. You are the only one who can decide if and when you are ready. You can only change your life if you are open and willing to commit to it.
I have written a free 17 page e-book entitled, “What Is Coaching?”
In it, you will learn the difference between coaching, consulting and counseling, what training and certification a coach needs and the difference between a life coach, health coach, business coach etc. and more.
This book will not only help you decide whether coaching is right for you but gives you tips on how to find the right coach for you.
To receive your free PDF, simply enter your name and email address below.
This week I am inspired by women who are following their bliss and making a real difference in the world and am grateful to be a contributor to the Fall Issue of Get Real magazine.
Changing The World One Step At A Time, tells my experience of the first time I went into the Monroe County Jail as a volunteer with the Step By Step program. It is not only a tribute to the organization but to the work of Sally Kohler, the workshop facilitator, who tirelessly works to lift up women who have fallen.
Click this link Get Real Magazine Fall 2015 and download to read my article and be inspired by all the amazing articles and photos.
Thank you to Brenda Steffon, Melissa Pletscher-Nizinsky and Julia Kracke for creating such a beautiful, inspiring magazine. You and your staff have created excellence on these pages and I am honored to be a small part.
Who are the women that inspire you? Now go and let them know the difference they have made in your life. #liveinspired
By creating an intention, we plant a seed for how we want things to go whether it is a conversation, a relationship, a new year or a vacation. It helps point us in the direction of who we want or need to be in order to create that intention.
If we are going to be having a difficult conversation or event, creating an intention can help alleviate anxiety and set a positive tone for the interaction.
Here are a few easy steps to creating an intention:
1. Begin by answering the question, “What am I looking to come away with at the end?” Write your answers down and be specific.
For example: Janet has an important meeting coming up with her boss, who has not always been a fan of hers. What she wrote was, “I want to come out of the meeting having her understand my position and knowing that I want the best for her, the company and myself.”
2. Now ask yourself, “If I was successful at that, what would that provide?” Write down a list of words that come to mind.
Janet imagined being successful in her conversation with her boss and asked herself, “What would that provide?” Her list looked like this: understanding, harmony, cooperation, partnership, unity, discovery, trust, abundance, peace.
3. Look at your list of words and see which one or two resonate with you. Don’t worry if you think no one else will understand. Choose the one that feels right to you. If none of them feels right, then go back and begin again, making sure you have answered each question honestly.
In this example, Janet chose “unity” and “abundance” for her intention in the conversation with her boss. Because she planted this seed of intention (unity and abundance), she was able to let go of the negative thoughts and anxiety and felt more confident as she walked into the meeting.
Now it’s your turn. Where would you like to create an intention? Don’t worry about getting it perfect or right. It is yours and it can’t be wrong. If you get stuck, put it down and pick it up again later.
Once you have your intention, write it down and post it somewhere you can see it or carry it in your pocket. If you are creating the intention for an event, remind yourself of your intention before you go in. Then when you come out, check in, did you create the intention?
If you did, great! If you didn’t, ask yourself, what had it go the way that it did? Learn from it and try again.
Before you know it, you will be planting seeds of intention all the time and everywhere. Chances are you will sprout more purposeful actions and a life of possibilities.
*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
Have you ever thought about your relationship to money? I say relationship because we all have a story about money.
I grew up thinking we were poor. There never seemed to be enough money for what I wanted.
Now mind you, I never went without food, decent clothing, anything really. But as a kid, I wanted certain things, as all kids do.
There never seemed to be enough when I wanted things like candy or a toy. I didn’t get an allowance so I would ask my parents for money when I wanted something. The answer was sometimes yes, but most of the time, no. Sounds normal, right?
But as a kid, I made up the story that I couldn’t have those things because we were poor. And my mind took it one step further down the victim trail to, “I can’t have what I want but my brothers always get what they want.”
What my mind failed to realize is that my brothers are 5 and 6 years older than me. They worked on a local farm or at the 5 & 10 store and earned their own money so they could buy what they wanted.
But my mind was determined to hold onto this scarcity mentality.
Fast forward to adulthood. I perpetuated this story by putting all of my families needs above my own. The kids needed new school clothes, ok. My husband wanted to go on his annual fishing trip, of course.
But when I even had the thought of spending any money on myself, my mind immediately went to, “No! You can’t have what you want! Remember, there isn’t enough for you!”
So I became resentful.
When I had enough of my resentment, I would just go and buy what I wanted. Then, guilt set in.
I felt so much guilt from spending anything on myself, I would sometimes not tell my husband what I bought. I thought he certainly wouldn’t understand spending $40 on a tube of face cream.
That left me feeling dishonest and like I was stealing from my family.
I knew I needed to break this pattern of behavior before I could really welcome any amount of abundance into my life.
My best friend, a former financial broker, suggested that in order to break through this, I simply needed some mad money. A certain amount of money each week, I could call my own.
My mad money was mine to do with what I wanted. I could burn it, give it away, buy a bunch of little things or save it for something bigger.
This made so much sense to me and immediately lifted a weight off my shoulders. I know this sounds crazy but this “allowance,” so to speak, opened up possibilities for me to not only get what I wanted but to give up the destructive pattern of guilt and resentment.
By releasing the emotional tie it had on me, I no longer let money control my life.
Now I’m rewriting my money story from a perspective of abundance and having all of my needs met. Even if it’s candy!
What is your “money mindset?” What would you like your relationship to money to be? What is something you can do today to begin a shift toward your new “money mindset?”
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.