I put the EMOTION in emotional eating......

How many times in your life have you "emotionally ate?"  For me on and off about a billion times in this last year alone.  Or at other times I will "emotionally" starve myself because I am too upset to eat and somehow subconsciously punish myself.   What causes this emotional state of mind that is then directed to the patterns of my consumption of ... anything?

We have ALL heard that stress is BAD for us.  It heightens our senses; it keeps us up at night and can take the joy out of joyful things.  But it also increases the chemical levels in our bodies.  

When we are stressed the body increases it levels of cortisol, also known as the stress hormone.  Cortisol is made in the adrenal glands.  It helps regulate blood sugar, the process of carbohydrates, proteins and fats into and out of the cells.  High levels of cortisol works against your body's natural desire to stay thin and healthy and it can create cravings for salty and sweet foods. 

When we are under stress some people seek out friends for social support. This can be a great outlet if used properly but most of the time we tend to go out with our friends for dinner or drinks and try and reduce our stress over a meal.  Emotional eating this way can make you feel better at the moment but often will be only short term and thus leaving you with regret later.

Some emotional eating I have seen is due to nervous energy.  Those who find themselves anxious or fidgety will lead to eating when they really are not hungry at all. 

An emotional eating trigger I have is from being a child.  My mother would celebrate us with treats or help up feel better after a bad day with allowing extra sugary treats.  I also witnessed this behavior from her as well when she was depressed.  She would not only go into her room for days at a time she would consume excessive amounts of salt and sugar in treats, chips and or take out. Food can be powerfully comforting or rewarding in times of stress. 

Other examples of emotional eating are when we stuff our faces to stuff our emotions.  People who are uncomfortable with confrontation may deal with their frustrations with a piece of cake, a candy bar or any number of things.  Food can take the focus off our anger, fears or anxiety so we do not have to feel them.  

I once knew a woman who struggled with her weight.  She would hide Jolly Rancher bars all over her house.  When her and her hubby would fight, about anything, she would take solitude in the candy as well as in her mind she was non verbally telling him off by eating the candy.  She did this for many years before she fully understood that she wasn't taking the anger out on him but on herself instead.

We all have many reasons for emotional eating and we all can struggle with it in one way or the other.  But what's important is that we understand and become aware of our triggers and have a game plan in place for when the triggers arise.

Here are a few suggestions if you find that you are an emotional eater:

• Try going for a brisk walk.  By getting up and moving either by walking or going to the gym you get your endorphins going.  If you are at work and cannot get away try taking your break and walking around the parking lot.  Even a short, brisk walk will help.
• Meal plan.  Have your meals prepared and planned for one week at a time.  This makes you less likely to grab a snack if you know when and where your next healthy meal is coming from. 
• Drink water.  Chug as much water as you can down.  This will not only be good for your body but it will make you feel full and less likely to grab that candy bar out of the machine.
• Journal.  Write your feelings down at that very moment you feel week.  Get it out and don't worry about anything but getting the words out onto paper There is such a release when we journal our feelings.
• Call a friend and ask them about THEIR day.  Don't focus on your, focus on them.  This will not only buy you time to get through the cravings it will also probably fulfill your emotional need at that time and make your friend feel good too. 

There is no quick or 100% answer for emotional eating.  It all comes down to you and what your triggers are.  But if you can honestly sit back and understand what the body is doing and then understand why YOU are allowing it to happen you can fight it off even more.  

You have the power to stop the vicious circle of emotional eating and you have the power to change your life.

Start living the life you were meant to live.... TODAY!

~Mellie  

I am......

If you have been following my blog you know these cards are called the I Am...... Cards.  The idea is to pull a card each day to read a positive affirmation to fill your mind with.  By focusing on positive thoughts, you can change how you feel and the way you think.  It's a simple way to experience life in a new and exciting way, and to explore your mind with the thought behind the "I am".... card of the day.

I am....friendly


When I was a young girl I was very shy.  I came from a household with two older brothers who were outgoing and didn't have issues making friends.  My brother who was just a few years older than me was the charismatic one.  I not only admired his outgoing personality and friendliness I also lived in his shadow.  He could do no wrong in my mother's eyes and everyone was drawn to him.  I was the little sister that tagged along.

I, like most girls, had body image issues.  I was never pretty enough or thin enough.  My "development" was slower than most and I just was not comfortable in who I was.  I knew I was a good person but my lack of self-esteem prevented me from really showing this side of myself and being outgoing at a young age.

As I grew and began having children I really found myself analyzing who I was.  I would sit and think about my own self-worth, how I allowed others to treat me and how I treated myself.  Even into adulthood I was not very nice to myself sometimes and I would hide in my own shadow. 

One of the good things about growing up like this was it made me appreciate others who felt similar.  I was and still am able to tell when other people are feeling the same way I use to feel.  Being shy and insecure is no longer an issue for me, however, it has allowed me to recognize and understand when others are and thus allowing me to go out of my way to be friendly to them.

I am a friendly person.  Most days I walk around making eye contact with those around me.  I will offer a smile and sometimes a hello, no matter where I am, what sex, race or age the people around me are.  When I was not so outgoing I knew how it to walk around and be invisible and I don't want that for anyone else, even if they are a stranger to me.

When I am out in a group of friends I will scan the room and make sure everyone is having a good time.  If someone is left out of a conversation, I will maneuver myself in that conversation to allow the person being left out to have an opportunity to contribute.  If someone is not being engaged with I will go out of my way to talk to that person in hopes to ease their discomfort and draw them in and offer myself as a friend they can be with rather than feeling alone.

When talking to a person who I sense is not feeling comfortable or insecure I will be encouraging with them.  I will point out a quality about their personality that is positive so they will hear me tell them I think they are a good person.  This could mean I tell someone how much I appreciate their humor, or how well they do their job and how much I appreciate them.  Sometimes I will go out of my way at the gym to let a female know I can see the changes she is making in her body with her workouts to give her encouragement.  All of these little acts are real and have nothing to do with me.  I have no agenda, I am not trying to be Ms. Popular, and I am simply taking a second out of my day because I can sense someone needs some friendliness.

As I got older and became more aware of the impact I have on others and the ability to help people change their lives for the better I also became someone who others are drawn to.  My hubby use to tell me all the time that people are always drawn to me.  That my smile lights up a room and naturally people want to be around me.  Others would try and break me down and out of jealousy or hate and criticize me but I knew they were not speaking the truth. 

We all have the same opportunities in life and we all have the power to help someone each day.  I would encourage anyone reading this to try little steps in your life to make yourself even friendlier.  Offer smiles to strangers.  Look people in the eye as you are passing them and say a quick hello.  Invite someone at work who maybe keeps to themselves to lunch one day.  If they don't accept right away, keep trying.  Have a conversation with someone you know and do a quick check in with them.  Maybe they met someone new, ask them about it.  If they switched positions at work, congratulate them and ask them how the transition is going.   Do small gestures with others that will make them feel accepted and noticed.  Not everyone knows how to express themselves and be outgoing.  This doesn't mean they are a snob or being rude it could simply mean they are shy and lost in themselves.  Try and go out of your way to bring new people into your circle and be a positive influence on them.  You never know the impact you will have in someone's life unless you try.

I am... friendly.

Can you think of ways you can be too?

~Mellie

 

Don't sabotage yourself.....

"Always seek out the seed of triumph in every adversity" 

~Og Mandino 

Yesterday was my FIRST day getting refocused on being healthy and getting back into my hardcore workouts.  As stated in past blogs I have allowed my time to run away with me in the past year vs. me running MY time.  Things have gone to the waste side including my weight and the healthy lifestyle I live.  So I got a couple girlfriends on board with me and we are getting back to basics together.

The menu I planned on having this week I made some adjustments to at the last minute.  The meals in blue are my changes that I have made.  This allowed me to hit my caloric deficit goal as well as enjoy the food I am eating.

Breakfast:

·         4 Egg whites and 1 cup of organic sweet potato (baked)

·         Green Tea, no sugar of any kind added

Am Snack:

·         1 apple

·         1 scoop of protein

·         Green Tea, no sugar of any kind added

Lunch:

·         Mellie’s Turkey Chili 2014

·         Green Tea, no sugar of any kind added

PM Snack:

·         1 scoop protein

·         Green Tea, no sugar of any kind added

(Drink one scoop of ARM immediately after a weight workout only)

Dinner:

·         5 Oz lean steak

·         2 cups of spinach

·         Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

·         1 scoop of protein

 
 Day 1 was suppose to be AM cardio and PM weights workout.  However neither one of those plans were accomplished.  Sunday night I had issues sleeping and only got 2 hours worth of sleep. That night I was not feeling well, still tired and worked 10 hours, so I just told myself to take the night off and not stress over not getting any kind of workout in.

In the past this would have sent me spiraling.   I would have felt out of control, I would have been mad at myself for failing. I would have thrown my hands up in the air and subconsciously would have allowed myself to walk away from the plan for another week.  But instead I reminded myself Rome was not built in a day.  Adversity comes to us at all times and from every direction and the best thing I could do is accomplish what I could and stay the course. 

This morning, again, am cardio session was planned and yet again I failed to achieve it.  But once again I was not mad at myself nor did I beat myself up.  I simply went right into my meal plan and got on course with that.  I intend to get to the gym tonight, and I am looking forward to it, but I know that I can only do what I can do.  If something comes up, just like everything else, I will deal with it and adjust.

As you begin to enter into your goals and taking the steps to make your changes just remember to be kind to yourself.  Do not set your, or allow anyone to set your, expectations too high.  Make a plan and take the necessary small steps to help you achieve your plan.  You do not have to be instant body builder material or gym rat to start out and you don't have to do things 100% perfectly.   

So many times I have seen many people fail because they put way too many demands on themselves. Consequently when they have an off day they throw in the towel. Don't sabotage your goals and don't sabotage yourself.. you have nothing to prove to anyone but yourself.

Have a healthy day!

~Mellie  

Time to get back at it.....

For many of my friends, family and those who follow me you all know me to be a hard worker.  Someone who gives it her all and goes for it with everything I have.  I tend not to back down from many challenges nor do I back down from anything or anyone coming against me.

As this year comes to a countdown of hours left I have been faced with the reality to really review the last year of my life and evaluate where I was, where I was headed and where I ended up.

As a part of growing up, yes I am still growing at 41, it has came to my realization as of today that I spent most of 2014 chasing things.  People, dreams, expectations and ideas other people had for me.  Some of it was good, some of it was not.  I do not regret the year but I regret what I allowed to fall apart..... my standard of living a healthy life as well as pushing those around me in theirs.

So, I am going to get back on the wagon and force myself to stay on it.  Time to refocus on myself, my fitness and helping those around me.  No more chasing, no more grasping and no more putting myself last.

This upcoming weekend I will do what I have not done in a LONG time... I will cook my food for the week.  I will create my caloric intake and I will create the meals that will get me there.  I will create my plan for my caloric burn to achieve my daily/weekly deficit and I will begin to live the lifestyle I thrive in... a healthy one.

If you find yourself in the same position I am in and if you feel lost, then please... feel free to follow along.  I will TRY and post my weekly menus and workouts so that anyone out there can follow along too.  Make sure you have no food allergies and understand each weight movement.  I am NOT responsible for you if you hurt yourself or if you eat something that makes your face blow up!  I am not offering personal menus for anyone and I can not adjust if you do not like a food.. please do not ask.  I am simply giving you the option to follow along and change your life too.

Isn't it time we start living the lives we were meant to live?

Happy New Year!

~Mellie

Breakfast:

·         Mellie’s Banana Pancakes OR Mellie's Oatmeal 2014

·         Green Tea, no sugar of any kind added

Am Snack:

·         1 apple

·         1 scoop of protein

·         Green Tea, no sugar of any kind added

Lunch:

·         Mellie’s Turkey Chili 2014

·         Green Tea, no sugar of any kind added

PM Snack:

·         1 scoop protein

·         Green Tea, no sugar of any kind added

(Drink one scoop of ARM immediately after a weight workout only)

Dinner:

·         Mellie’s Meatballs

·         2 cups of spinach

·         Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

·         1 scoop of protein

Mellie’s Banana Pancake Breakfast

Ingredients:

• 1 scoop Vanilla Protein shake
• 1/4 cup quick-cooking rolled oats
• 1 cup whole wheat flour
• 1/2 teaspoon baking powder
• 1 dash sea salt
• 2 large eggs
• 1 small ripe banana, mashed
• 2 tablespoons unsweetened almond milk
• 1 teaspoon safflower oil, (divided use)
• Sliced banana and raspberries (for garnish, optional)

Directions:

1. Mix Shake, oats, flour, baking powder, and salt in medium bowl: set aside
2. Beat eggs in medium bowl: stir in mashed banana and almond milk
3. Add dry ingredients to wet ingredients: mix well
4. Heat 1/2 teaspoon oil in large nonstick skillet over medium heat. Pour about 1/4 batter into skillet for each pancake; you should be able to fit 2 or 3 in pan at once. Cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and cook for 30 seconds.
5. Add remaining 1/2 teaspoon oil and repeat with remaining batter.
6. Serve warm; garnish with bananas and berries if desired.

Makes 1 Serving

Mellie’s Oatmeal 2014

Ingredients:

·         2-1/4 cups water

·         1 pinch sea salt

·         1 cup old-fashioned rolled oats

·         2 tablespoons unsweetened almond milk

·         1/2 teaspoon ground cinnamon

·         1 tablespoon slivered almonds

·         1 tablespoon dried cranberries

1. Heat water and salt to boiling in medium saucepan. Reduce heat to low; add oats; cook, stirring frequently, for 5 minutes or until water is just absorbed. Remove from heat; let stand for 5 minutes.
2. Add almond milk
3. Sprinkle with cinnamon and top with almonds and cranberries.
Drink with a protein shake

Makes 1 serving

Mellie’s Meatballs

Ingredients:

• Cooking spray
• 1 1/2 pounds lean ground Turkey
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 large egg, lightly beaten
• 3/4 cup quick-cooking rolled oats
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh cilantro (optional)
• 2 tablespoons all natural tomato sauce (no sugar added)

Directions:

1. Preheat over at 400 degrees. Spray a large baking sheet and set aside.
2. Combine all ingredients into a large bowl and mix well.
3. Roll mixture into 30 1″ meatballs and place on sheet.
4. Bake for 15-20 minutes.

Makes 6  Servings – 5 balls each serving

Mellie’s Turkey chili 2014

Ingredients:

1 teaspoon olive oil
1 1/2 pounds lean ground turkey meat
1 medium red onion, chopped
1 medium green bell pepper, chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons ground cumin
1 Tablespoon chili powder
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper (optional)
1 (15 oz.) can kidney or pinto beans, rinsed and drained
1 (15 oz.) can tomato sauce (no sugar-added variety)

Directions:

– Heat oil in large saucepan over medium-high heat. Add turkey, onion, bell pepper, and garlic.
– Cook, stirring occasionally, for 10 minutes or until turkey is no longer pink.
– Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute.
– Stir in kidney beans and tomato sauce; bring to a boil.
– Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 min. or until thickened.

Makes 4 servings 1 ½ cup each