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General Weight Loss Tips

Raw Fudgey Brownies

choppedsalad3 Raw Fudgey Brownies

Today’s lunch was a chopped salad using up all of the vegetables I prepared a week ago. I have to say (again!) that prepping vegetables for the week increased my vegetable consumption by so much. I was able to put this salad together in less two minutes. And best of all, it was delicious That dressing. Sigh.

rawbrownie Raw Fudgey Brownies

For dessert I enjoyed a raw (my cocoa wasn’t raw) brownie made using this recipe from Jenny Cornbleet. I substituted Majool dates for regular pitted dates and raisins for the cherries. I also added a little too much water to mine, but they were still really good. If you like fudge brownies, you’ll like these. Bonus: they take just a couple of minutes to make and they keep you full for hours and hours.

manwich Raw Fudgey Brownies

Dinner was a meat sauce that I made a big batch of for the week served on oatmeal bread. It tasted a lot like a better manwich (manwich? is that it?). A side of carrots with the last of my dressing.

And now I watch the Grammys to see this pretty lady perform:

adele Raw Fudgey Brownies

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Chopped

choppedsalad1 Chopped

I’m going to go ahead and congratulate myself again for prepping vegetables last night. It was late, I was tried and so ready for bed, but I convinced myself to cut up all the vegetables anyway. Thank you self. I was able to throw this salad together in about five minutes. Spinach, cherry tomatoes, red cabbage, green onions, cauliflower, monterey jack, cucumber, one egg and couple of pan-fried slices of polenta.

choppedsalad2 Chopped

And then the dressing, oh the dressing. Let me just come clean once and for all: I’m a creamy dressing person. Blame it on my West Virginia upbringing if you will, but I love ranch dressing. That love runs deep. And while I do like the occasional homemade vingrette, my heart and soul truly wants creamy dressing. And because I don’t always have ranch on hand, this is a good thing, I decided to make something up.

Creamy Salsa Dressing

1 T sour cream, 1/2 T mayonnaise, and 2-3 T homemade salsa. Mix it up, toss it with your fixings and behold, a better alternative to ranch. I love it so much that I could dedicate myself to a salad every single day.

I also had a serving of trail mix for a snack. Trail mix is hilarious. Have you seen what a serving looks like?

This was my first time cooking with pre-made polenta and I really enjoyed the added texture and flavor in my salad. I have a whole polenta log left, any idea as to what I should make with it?

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Why It’s Personal

beetjuice Why Its Personal

Good morning! Can you tell beets made a special appearance in my juice today? I love the bright red color! Last night I did something that I always intend to do, but never actually do. I prepped all the vegetables so they would be ready for easy eating or cooking. I even prepared several sandwiches and boiled some eggs. I’m also working on a whole chicken and a big batch of brown rice and quinoa to eat on during the week. Why have I not done this before?

beetjuiceingredients Why Its Personal

I put everything for my juice in a plastic salad container last night so that this morning all I had to do was pull it out of the refrigerator, cut the apples, peel the lemon and start juice. I had juice and the juicer cleaned in less than five minutes. Why do these simple things in life make me feel so accomplished? I’ll never know.

I had this big(ish) post planned for today, that would go into the details of how things are going and what I’m doing and how I’m doing, but then I realized what better way to show than tell? I’m not the best at articulating things that seem abstract in my head.

But, to sum it up. After reading Brain Over Binge, I emailed the author, Kathryn Hansen. I’ve never emailed an author and wasn’t expecting a response, but sure enough, not long after my first email she replied. And then she replied again to another email filled with questions.

And while I was forming the questions and reading her response, I realized something totally and completely obvious: The process is personal.

Katheryn talks in-depth about her life post-binge. A life that is very similar to her normal eating patterns before she ever began dieting in her early teens which lead to anorexia and then bulimia (binge eating with extreme exercise). Kathryn knew about normal eating, she knew what it felt like and could call upon those feelings. Those feelings helped her to tell the difference between a binge urge and just a normal human urge to eat a little more, seconds or dessert. For her, snacking, eating without hunger and occasionally overeating are all normal. She’s also never been overweight or obese. Needing to lose weight complicates the process more for people like me.

And this is where my journey branches off.

I don’t know what it feels like to eat normally as a default. I know what it looks like and can identify what an acceptable portions is. I can recall hiding food at a very young age and because of this, I don’t have a lot of experience to draw upon to tell the difference between binge eating and “normal” eating. For me, eating without hunger, while normal on occasion for someone like Kathryn, signals to my brain that I’m in overeating mode. Eating seconds, eating between meals, and most importantly eating without hunger, all indicate that I’m off track. This thought process leads to overeating or binge eating.

For Kathryn, she has a hard time telling the difference between true hunger and urges. I don’t. I’m very aware of the difference between eating for true hunger and not. Eating without that true feeling of hunger, for me, is following my “lower voice”. That’s not to say this always isn’t the case or that there aren’t exceptions, but it’s just something I’m avoiding using Kathryn’s methods.

Occasionally people will say to me that I need to eat xyz or not eat xyz or that I need to eat several times throughout the day. And all I can say it, this is why it’s so important for me not to put what works for me onto other people. For me, eating a handful of cherries while making dinner is okay. Eating a handful of potato chips is not. Eating six meals a day because someone tells me a should, even though I’m not hungry, is not okay to me, only because it signals an urge to continue eating. Eating without hunger is like telling myself “you blew it! eat more!” And that’s my pattern.

Kathryn’s Response:

This is one of the reasons why I mentioned in my book that some people may want to use meal plans (and possibly consult a nutritionist) at first, if they truly feel like they don’t know how to eat normally without binge eating.  I didn’t give much advice directly to the reader (I primarily explained my own story and ideas) in the book because I’m not in a position to give specific medical advice, but that’s one thing I felt was important to include. You have to do what you think will be best for you, and if that includes no unplanned eating and/or no extra servings and/or no small snacks of less-than-healthy food; I think that makes sense. I referred to something similar to this in the last chapter of the book under the subheading “Bridge to Addiction Therapy,” saying that someone could get rid of all problematic foods for a while, then gradually add them back if they want them in their diet.  For you, you could avoid all non-hungry eating for a while, and then – when you feel more confident – gradually start giving yourself some more flexibility.

In my past, another slice of cake always signaled that I was out of control, or would soon be. Even if it was just another portion of something, I’ve always used that as an excuse to eat more. It seems that for me, when I eat when I’m not hungry, I’m giving myself a free pass to binge or to eat too much. This sort of black and white thinking is my pattern.

I’m in a place where I want to eat well because I’m trying to get a lot done. If food weighs me down or makes me feel bad, I become foggy and start putting things off.

Yesterday for example, was a good day of eating :

Woke up slight hungry so I ate a green apple and drank some coffee. I rarely drink coffee, but I followed the craving. A few hours later I ate a spinach salad with salsa, a couple of homemade corn chips crumbled on top, a little shredded turkey and a few cherry tomatoes.

I felt good, satisfied and full.

Around dinner time Josh took me out to Mexican where I had a few corn chips and we shared the chicken fajita dinner for one. I ate a small plate of the salad, guacamole, chicken and vegetables. I was full and satisfied.

And that’s one day, each day is different, but it was successful for me (emphasis one me) because 1) I didn’t overeat 2) I didn’t eat when I wasn’t truly hungry 3) I ate what my body wanted 4) I ate until satisfied and because of this I felt 1) clean 2) productive 3) healthy 4) satisfied.

Everyday is different. Some mornings I may wake up and just want a raw juice, while others nothing else will satisfy me like whole wheat toast, eggs and bacon. Other lunches may be a giant salad, or a burger or Indian food. Dinner may be sushi, or steamed vegetables, or a couple of slices of pizza. All of these decisions are okay with me. I feel good as long as I’m not eating too much.

For me, at this stage, eating without hunger, overeating and binge eating are all one in the same. They may look slightly different, but the root is very much the same. It’s how I can tell if the urge is a habit or a true need.

I want my food choices to be because they make me feel good. Raw juice and a turkey sandwich for breakfast this morning fuels me and makes me feel good. It’s not perfect. I’m not going to eat six meals a day just because it’s suggested or because it works for someone else.

The other balance is cooking and preparing food when I’m not actually hungry, in anticipation. I’m planning meals and having things ready to eat. I have a clear idea of what I want to eat and making it easily accessible is key.

So I’m curious, how is your journey different from mine? Does anything trigger old or bad habits for you?

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