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Talk. It Really Helps (#BellLetsTalk. @Bell_LetsTalk)

15/1/2018

I've suffered depression. Many times.

I've done everything recommended.

I took medication, I went off medication. I changed my diet, took supplements, paid for reiki, energy healing and took medication again.

The Single Thing That Helped Me the Most; Talking. Talk, Talk, Talk and Keep Talking

It wasn't until I began seeing a therapist regularly, then talking to my family and friends, then hiring coaches did I start to get better. All the other things had their benefits, but talking was the catalyst that fuelled the climb out of the pit.

I've written about depression and my journey. Quite a bit.

My Mental Health Struggle

Depression is a Big Fat Liar; Don't Be Tricked

Depression and Anxiety are Signs

Depression is Awesome

Sharon's Depression Story

I Have Some Offerings:

Depression; Your Personal Message Workbook

Depression Services

Join the Conversation:

#BellLetsTalk

@Bell_LetsTalk

Comments, Questions Welcome

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Email: coachjenniferwashington@gmail.com

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Hungry? Are You Sure?

10/1/2018

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I mentioned in last weeks' blog: Five Steps to Support Your Weight Loss Resolutions that we’re not used to feeling hungry. Unfortunately, most of us simply over eat. We are not used to feeling slightly hungry or simply satisfied.

Like many things, we have adopted eating behaviours without understanding why we do what we do.

What Happens When We Feel Hungry?

Cue Survival Instinct

The first thing hunger does is trigger our survival instinct. We are wired to stay alive and starving used to be a real threat. That primitive part of the brain does not have access to the information that we are surrounded by an abundance of food 24/7. All the instinct knows is that it gets the hunger signal and then floods the body with ‘eat now!’ messages in the form of chemicals released into the brain and body.

Our job now, in this day and age of ‘probably-not-going-to-die-of-starvation,’ is to bring our logical awareness into play. We may have to practice conversing with our own selves, saying, “I know I’m not in danger of starving. In fact, I probably have enough ‘stored’ to last a while. So, I will take a few deep breaths, drink a glass of water and choose something that is real, actual nutrition/fuel for my body in the form of whole food that will give me energy and not deplete me or make me feel yucky afterward.

Now Appearing; An Emotion

The second thing that hunger does is it allows our emotions to surface. Because food is associated with comfort—from birth we are comforted by a caregiver while being fed—we have a life-long habit of using food as a substitute for other things.

When our resources are engaged in digestion, our other processes are put on hold. Once digestion is taken care of, signals from other sources, like suppressed emotions, come into our awareness. We are not very well trained (yet!) in knowing what to do with our emotions. Therefore, realizing you do not need more food in this moment, it’s a good practice to take a breath and

Ask Questions such as:

What am I really hungry for?
Am I bored?
Do I need attention?
What, if anything, needs soothing?
What emotion is coming up for me right now?

The simple act of pausing and questioning is enough to interrupt a habitual cycle of mindless eating. If once or twice a day you can choose something that is good fuel for your body, instead of impulsively eating a high fat/high, sugar/salt comfort food and if once or twice a day you can choose something other than food to soothe or entertain yourself can be enough to set you up for eating less and feeling better.

Again, the message is Small, Consistent Changes.

Congratulations for choosing health.

Keep changing.

You can do it!

As Always, I love hearing from you so please comment, query, like, share subscribe...

Use the "Comment" space below!
or
Email: coachjenniferwashington@gmail.com

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FIVE STEPS TO SUPPORT YOUR WEIGHT-LOSS RESOLUTION

3/1/2018

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FIVE STEPS TO SUPPORT YOUR WEIGHT-LOSS RESOLUTION

There is, as you know, a wealth of information available about diet and exercise and you also know it can be overwhelming. I’ve had several questions about being vegan/vegetarian and since so many people start out the new year intending to lose weight, I thought now would be a good time to give you my coach tips (2 cents!) on this topic. Therefore, I’m suggesting small, doable ‘BEGINNING” steps to help you launch your journey to a more plant-based diet and better feeling body.

Step One: Focus on Health, Not Weight

When I gave up trying to lose weight, I lost weight. Long ago I gave up dieting and started learning what worked and didn’t work for my particular body. When I made my focus about how I wanted to feel instead of what I thought I should look like, it all got easier. What does your ideal weight feel like to you? Write it out. Post the words where you can see them. I chose ‘lean,’ ‘light,’ ‘energized.’ I soon discovered what foods and behaviours gave me these feelings and which ones didn’t.

Step Two: Observe

Become curious and do some fact finding. Before you make any changes, observe how you feel after you eat. Bloating, fatigue even a dip in mood are all signs that your body has either had too much, the combination of foods is too complicated or there’s a particular food your body can’t tolerate.

Make note of the types of foods/meals that have you feeling energized or focused and clear thinking afterward. If you never feel energized or clear thinking after a meal, there’s some work to do.

Step Three: Add Fruits and Vegetables

Before you subtract anything from your current way of eating, focus on adding fruits and vegetables. If your breakfast is toast or cereal, add some fruit, make a smoothie. For lunch and dinner, add a big salad and 2 – 3 vegetables with your meat and potatoes/bread/pasta/rice. Eventually you’ll crowd out or cut down the portion size of your meat and carb. Find ways to add vegetables to your recipes.

Step Four: Small Consistent Changes

The first change I made after I stopped dieting was eliminating dairy products. It took a while. I went back to cream in my coffee and cheese on my pizza often. (There is almost always dairy in packaged, processed foods. Read labels.) But, eventually I succeeded.

Next, I cut out meat. Begin by swapping out meat for a meat replacement in your regular recipes. Start by making one meatless meal a week (there’s a thing called Meatless Mondays!)
Here’s one of my favourite from my food blogger friend @ Art & the Kitchen As you get going you’ll find more and more recipes that you want to try and can eventually be meat free.
A couple of my favourite recipe websites: Olives for Dinner, The Full Helping.

You might begin by cutting out/finding better substitutes for saturated fat, sugar, gluten, things that are white, processed foods, etc. whatever you suspect may be the thing your body needs.

Step Five: Move

Commit to some activity every day. Don’t force yourself to exercise if you hate exercise. Get a good pair of shoes/boots, (invest in good warm clothes if you live in winter climate) put on some headphones with good music/podcast and walk. I love the saying; ‘there’s no bad weather, there’s only bad clothes.’ When dressed for it, every day is a good walking day. I have a set of hand weights in my living room and I do weight lifting exercises while I watch t.v. Find ways to add steps and activity to your day. Find physical activities that interest you.

Again, small, consistent change. If you’re completely inactive now, begin by committing to walking 2x/week. After a week or two, make it 3x/week. By the end of a month or 6 weeks you can be active 5-6x/week. Moving every day will feel normal.

Bonus Step: Use the Hunger Scale

Unfortunately, most of us simply over eat. We are not used to feeling slightly hungry or simply satisfied. (‘more on this next week) The hunger scale is a coach tool to help overeaters learn to listen to their bodies. 0 on the scale means starving! +10 on the scale means Thanksgiving/Christmas dinner overload. +6 is where you want to stop eating. Between 4 and 6 is our sweet spot and we should shoot for this with every meal. Not hungry/full enough to be satisfied and last a while, but not so full we feel done in. In order to utilize this scale, you’re going to have to slow down and observe how you’re feeling. This takes practice. You can do it.

Trouble Shooting

DON’T EXPECT PERFECT. It’s naïve to think that we can make effortless change. By knowing you will hit some resistance and roadblocks, you’ll be better able to overcome them. Plan your strategy now.

ONE OR TWO CHANGES AT A TIME. When those are consistent. Add another change or two.

KEEP GOING. When you do eat a meal/food that makes you feel terrible or you stop moving consistently, be kind to yourself. Instead of spiralling down into shame and allowing yourself to abandon all efforts, be patient and encourage yourself to begin again. You get to begin as many times as you need to. Talk about it with someone who will encourage you.

IT’S GOING TO TASTE DIFFERENT (maybe even terrible) at first. And that’s ok. Your tastes will adjust to food substitutions. Again, if you make the changes very small, but keep substituting, you will eventually enjoy the difference.

FOCUS ON HOW YOU’RE FEELING. Listen to the messages your body is sending you. It is on your side and is doing its best to work with what you are giving it. We are inundated with messages that have us believe our body is something to be overcome and beat into submission. This is simply not true. As the ‘need oil’ light in your car is a message that your car needs attention, excess weight, aches, pains, sickness, etc. are all messages from your body. You can learn to decipher them.

Need some reasons to go vegan? Watch Cowspiracy and/or Forks over Knives (Both available on Netflix)

Again, the message is Small, Consistent Changes.

Congratulations for choosing health.

Keep changing.

You can do it!

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Talk. It Really Helps (#BellLetsTalk. @Bell_LetsTalk)

Hungry? Are You Sure?

FIVE STEPS TO SUPPORT YOUR WEIGHT-LOSS RESOLUTION

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