Help for Binge Eaters

6 Tips To Stop Compulsive Eating

Screen Shot 2015-05-29 at 1.15.15 PM Are you prone to food cravings, binges and eating your way through emotional stresses? I have always felt as if there was no hope for me when my body went into “binge mode”. I tried everything and anything that I could find to offset these binges. I tried willpower; I used foods that wouldn’t hurt my goals, such as vegetables and fruits; I drank water, tea and coffee; I would walk away from the kitchen; I would research the reasons why this was happening and never really found the solution that worked.

It’s important to first understand the difference between compulsive overeating and other eating disorders. Compulsive overeaters don’t attempt to make up or “punish” themselves for their bingeing with actions such as purging, fasting, diet pills or laxatives. Compulsive overeating typically leads to weight gain and obesity. Keep in mind that not everyone who is obese is also a compulsive overeater. People who appear to be of normal or average weight can also be affected by these behaviors. 

This included ME! I found it quite upsetting when others would downplay the fact that I was working on finding a solution to this issue; since being just 30 lbs or so above my “ideal weight” wasn’t proof enough to anyone that I was actually dealing with this.  Let’s begin with a few tips on how to prevent a binge; or emotional attack before it hits.

 

  • Avoid temptation. You’re much more likely to overeat if you have junk food, desserts and unhealthy snacks in the house. (pretty shocking, right? lol) But many of us tend to use excuses as to why we “need” these foods in the home. I used to use my family as an excuse; “they NEED these items. I don’t want them to suffer because of my issues”, etc. But why on earth should they even be eating unhealthy items either? Just because they didn’t go into full-force binge mode at any given moment, didn’t mean that they required junk foods on a regular basis. No, this was my sad attempt to keep these comfort foods close at hand because I felt uneasy to put an end to the episodes. To keep temptation at bay, don’t keep the food within easy access. The best way to do that is not to purchase unhealthy food in the first place. duh dot com.
  • Stop “dieting”.  Having a “diet” mentality or severely restricting your food intake can increase hunger and feelings of deprivation. I know that the fact that I would cut out food groups, or meals in general, kept my body in the “all or nothing” phase and thus, would lead to another binge-fest because my body simply needed and craved more calories. Instead of being ultra strict with your food, focus on eating in moderation. Find nutritious foods that you enjoy . Try to eat more small meals throughout the day as well to keep hunger at bay. And the more dense nutrition you put into your body on a daily basis, the LESS it craves anything that isn’t on your meal plan. Check out Shakeology for this fact alone.
  • Start Exercising. Exercise is a natural way to boost your mood and can help put a stop to emotional eating. Not only does exercise help you lose weight and improve your health… it can also help reduce depression and reduce stress. It’s our HAPPY pill, in simpler terms, with no dangerous side effects!
  • Decrease stress. Learn how to cope with stress in other ways that don’t involve food. This one is a doozy but such an important tip to take seriously. I know, easier said than done… but keep in mind, compulsive overeating has little to do with hunger. People often eat when they are not hungry or use food to fill an emotional need that they cannot cope with in other ways. So the next time you find yourself standing in front of the open refrigerator or pantry and staring into the abyss of foods thinking, I’m hungry for something; shut the door and go sit down to figure out what you are really hungry for. Love? Attention? Friendship? Relaxation? A hug? Whatever it is, it has nothing to do with food. If you don’t know what you want to eat, it usually leads to an emotional need or some help in releasing a stressful time.
  • Rome wasn’t built in a day. Don’t try to change your relationship with food overnight. Try setting small goals and give yourself some positive feedback. If you tell yourself, “I need to add more fish and veggies to my diet,” it will be much better than saying, “I need to stop eating so much crap.” Think positive! =)
  • No one is perfect, be kind to yourself. We all make mistakes, we all struggle sometimes… it’s nothing to be ashamed of. If you are suffering from compulsive overeating and you feel like it is getting out of control, you should really seek professional help to stop the unhealthy, weight-gaining, self destructive behavior. You’re not alone. There are plenty of wonderful resources for those with eating disorders… don’t be afraid to reach out ❤

When all is said and done, do your best and forget the rest. (Tony Horton of P90X) Simply put, if you make a mistake or fall into a binge along the way, chalk it up to figuring out how you could have handled it differently and make that attempt the next time around. Stop blaming yourself and just start enjoying your life…and your foods! 🙂

Another Chapter

So, I’m a typical mommy emotional mess today!

I thought after my first born, who graduated high school last year, with me sobbing like a baby; that this year would be a cinch.

But not so much.

I am sitting here, remembering when they were little. My young daughter and her little brother; playing with their stuffed animals and play toys and just so innocent and eager to please mommy and daddy. Now, I sit here blubbering like a fool and in disbelief at the childhood years that have gone by….too too soon.

I am just so proud. Not sad, not upset, and definitely far from disappointed. The irony is that I am someone who is usually non-emotional. For example, when there are times that are clearly meant to show some tears; I couldn’t will them out if I poked my eyes with my fingernails.

Don’t think I haven’t tried wiling them out…(no, I never poked my eyes with my fingernails, but trying to make a point about this moment)

 

So, here I sit. Thinking back to the previous 17 years of my sons’ life. The day he was born and when my daughter, only 18 months at the time and still a baby herself, was brought to the hospital to visit us. She happily sat on my lap in the hospital bed and my husband brought our son, Philip to meet her…

And she angrily threw out her arms and screamed, “NO NO NO!!!! Go Away!” She pushed him away and just hugged me; wanting me all to herself. It was a touching moment I will never forget because from that point on, they have been so close that the memory of the hospital meeting was almost a story of fiction. When their youngest brother was born, 4 years later, they were a team in keeping him in “check” 😉

I cried last year when my daughter proudly walked across that graduating stage. I don’t doubt that I’ll be blubbering away tomorrow night at my son’s big night too.

I know it is an emotional time for every parent as their child moves onto a new beginning…and closes another chapter in their younger lives. The past five years have been a trying and busy time for our family and I cannot believe the maturity and adaptability levels of our children through it all. We had relocated across the globe; not once, but twice, to set up home in another country. And yet, we returned; not once, but twice, back to where we began because that was what we were meant to do.

It wasn’t easy on us at all. But I knew in my heart how much strength it took on our children’s parts to adapt; and adjust each time we resettled again.

I know that nothing is truly forever, but as a parent, you want the best for your children and want to protect them from all additional challenges that we have control over. (or at least think we have control over)

But each time, they just worked diligently to make up the lost time in school or make the necessary adjustments to the current living situations that were so.  I know that these experiences only helped ground them for life’s changes as will undoubtedly come and go.

So it is not with sadness that the tears flow. It is with great joy and pride of the amazing, young adults that have emerged from those young, giggling children who seemed too innocent to grow up so soon. God Bless the class of 2015.

 

Is this YOU?

If you are a busy woman and you are feeling overwhelmed and under appreciated in some ways, this might be of interest to you.

Are you someone who is into health and fitness? (no, you don’t have to be a professional in any way…simply interested in your goals and possibly inspiring others along the way)

Have you completed a program from Beachbody in the past?

Are you watching me in my posts and blog posts and think that maybe this Beachbody thing sounds kind of cool and interesting….

BUT you don’t have the time for it?  Maybe you’re thinking, “That’s great for her…but I’ve got 4 kids and they are all busy playing sports. I don’t want to sell products to my family and friends and I don’t even have a lot of friends on Facebook. How am I going to grow a biz like that? I don’t even know anything about network marketing!”

Are you actually interested but afraid that you will fail?  You may not have a lot of money to invest in building a business but you really want to do something different. You have that gut feeling that you can actually be good at something like this.

Well, I’m just the same as you are.

TRUTH.

Screen Shot 2014-10-26 at 11.02.35 AM

I started this business without any clues on what network marketing was. What social media was all about. I had just signed up my Facebook account and only used it from time to time as a scrolling and eavesdropping tool. #guilty

I was also afraid of people being annoyed by me; of people blocking me on Facebook or not wanting to follow me at all…but I just knew I would be good at this. As a mother of 3 kids, I have finally figured out a system that is working for me and my life. I have learned how to manage my time, how to schedule my time and what are the most important priorities to get this business started right and I want to extend an invitation to you…

to join me and I want to share what I will offer you in joining me; to you and anyone who this speaks to.

My Coach Apprenticeship group info is geared toward people who have a limited amount of time but want to build a business, are afraid they will fail, and don’t have any idea of what they are doing.

I will be sharing a systematic approach to building a business that has worked for me best because my goal is to keep you from having to reinvent the wheel.

This is what I will include in our Coaching group:

  • 1 on 1 support & training
  • weekly group calls
  • access to all of my guides, documents, resources and scripts

I will not just sign you up and leave you hanging on wondering what to do next. I will guide you through the process every step of the way.

If this interests you and you would like more information, please complete the application below or send me an email to: http://www.spazzykay@gmail.com

You have the power to re-create your future. It is up to you on your next chapter.

BULK PHASE Has Begun…and other things

So where do I begin? Do you ever just have one of those days???

That was yesterday. That was like one million crappy things in one ginormous day. I guess I should also admit that it was a Monday, after all but not a complainer just like to be real sometimes.

So in case you aren’t aware that I’m in month 2 of my competition training phase yet, this probably didn’t help matters. When you are overly stressed and hungry at the same time…not to mention sore and tired from intense training…it can magnify matters.

I’m on month 2 of Body Beast and it’s all about BULK!! Dude! This phase is just NO JOKE! My foods have become almost second nature at this point and will remain consistent with phase 1…in month 3, we go to LEAN PHASE (aka: bitchy mood swings from less foods and less carbs but who’s counting?)

My days usually begin with my oatmeal (I like to add a little peanut butter and let it get all gooey!) and veggies scrambled with egg whites. Morning is the time I hit my workouts and if it’s a cardio day, that follows the training of the day.

I have now entered the second phase of Body Beast and this week was all about Bulk chest and legs so far…and ouch! I feel it!

Screen Shot 2015-05-19 at 10.51.38 PM

After workout, I always have my Shakeology (chocolate of course!) with either almond milk or water, ice and of course, peanut butter!!! Can you tell I’m a bit obsessed?

Lunch is usually veggies and either some lean protein from the night before or egg whites, topped with some salsa and avocado if in season. I round this meal out with an apple topped with cinnamon.

My pm snack consists of another lean protein source and veggies for sure and this varies depending on what I have at home…and what my mood is.

Dinner is either lean beef or salmon and veggies! My daughter even joins me on this too and it helps to have a support system alongside! I enjoy an evening snack and as long as it includes my greek yogurt, I’m a happy gal!

So anyway, back to yesterday…aka: Monday….

My day started off with a washing machine problem.

The problem with it, is that it decided to stop agitating and spinning. It would fill up with water, allow the clothes to sit in that water; and then drain the water out again. Not so effective at cleaning dirty laundry. I called the repair man and he broke the news that it would cost me about $300 to fix!

Ummmm….NO! I think I can almost buy a NEW one for that price! So…I piled up the dirty laundry, my detergent and a LOT of spare quarters and headed down to the local laundromat.

Oh, the fun you can have at laundromats. No, really, there is absolutely NOTHING fun about them! I loaded the clothes and laundry into the machines, added my detergent, piled in the quarters…(do you realize how much 17 quarters adds up to??) and pressed START.

Screen Shot 2015-05-19 at 10.48.12 PM

This was GO TIME for me! I saw that the machines ran for 23 minutes and then I plugged that time into my phone and off I went to run some errands. (not so shabby at this point) Except that I’m tired…and I just want to stop running around on a Monday. lol

Got my gas tank filled, went grocery shopping, stopped back at the laundromat to throw the clothes into the dryers and pile in the quarters again (although my dryer still works, why the heck would I haul a bunch of wet laundry home to dry in batches? no thanks!), drove home and unloaded the groceries (with kids’ help) and traveled back to laundromat to start folding the dried laundry.

One load was still wet.

Of course.

So, more quarters in and on with folding! Then loading into the car, and more folding, and more loading…

then the phone rings! What? I couldn’t believe the time already…it was a client whom I scheduled to talk with at this time. So I answered…in the laundromat…and acted as though life was completely normal.

Yes, I work in the laundromat! 😉

I have to brag that the phone call went well…although I felt a bit out of sorts but who could really blame me?

Finished the laundry, (because by this time, if anything was still damp, I wouldn’t be giving a rats’ ass) and headed home.

To make dinner…and put away laundry.

Yes, it was Monday and now it’s done. What did you conquer that day?

4 Weeks In!!!

Week 4 has come!!

I think I’m freaking out a bit that I’m already a month into the training and I know at this point we “think” we should feel so much closer to the “end goals”…but not so much.

What Is Pushing You Today?

Am I following the program? CHECK! Getting in my meals, drinking my water and getting my workouts done along the way are keeping me focused every step of the way. It’s funny how much I find myself just going through the motions of eating, workouts, eating, rest, sleep, water and repeat. The first time I competed, I know that my mindset was all about, “Can I do this? Am I cut out to compete? Can my body change enough? AM I SEEING RESULTS????”

Yes, that was me the first time around. Not this time. To me, that is a big change in and of itself. I don’t second guess myself any longer as I have proof the program and the meal plans WORK. But it’s funny how I’ll catch myself second guessing the fact that I’m NOT second guessing my plans. lol

Anyway, I have been asked about my meal plans and honestly, I have been following what worked for me before; as well as following what Body Beast has set out for me to in terms of nutrition and supplementation. Getting in the right amount of calories; the right amount of nutrition and the right balance of macro-nutrients all come into play when we are making serious changes such as these.

My day looks like this in the first month so far:

Breakfast; cooked oatmeal and egg white and veggie omelet with salsa and avocado. Coffee with splash of almond milk

After workout, I have my Shakeology with almond milk and peanut butter. This allows my body to refuel best following the intense training; as well and get my chocolate peanut butter “fix” in. 😉 One change this round is that I don’t yet crave spoonfuls of peanut butter like I did the first time around. That may change as I cut towards the end.

Lunch is a flat-out wrap with lean protein and 2 cups of veggies, followed by an apple with some more peanut butter.

Afternoon snack is a greek yogurt with some oats or granola (Kashi Protein based cereal “granola”) with some stevia drops and berries (if I have any left on hand).

Dinner is salmon or lean protein with cooked veggies on the side and a salad with balsamic and one tablespoon of avocado.

After dinner snack varies but usually some more yogurt with stevia and peanut butter or flat out with peanut butter.  When I get hungry, I usually opt for some herbal tea or just some extra water infused with lemon or lime.

So there you have it, I eat the foods listed above, I drink a gallon or more of water per day and I follow the Body Beast workout schedule every day plus add in some cardio on 4-5 of the days along with it.

Screen Shot 2014-04-01 at 10.16.59 PM

Busy weekends have been a bit of a challenge but I have to say that so far, so good and it feels like I won the day when I plan the foods and stay on task. I just visualize myself onstage and either regretting the choices I made, or celebrating them. I choose the latter.

Panic Disorder: You are NOT alone!

Okay, WARNING!! I’m going to be completely transparent and it really makes me feel a little nervous but if I could help just ONE person get the help needed today, that is well worth the nervousness!!

So, backing up, I know that I’ve shared before that I suffer from panic disorder and I just touched on the surface of it. It started when I was 19 years old and I’m not completely sure of the reason that started it, but I had just gone through a major emotional time of my life with an engagement and awful break-up with some deep rooted reasons that shook my world.

I was a wreck. I felt alone most of the time, even though I was surrounded by family and friends. It was a time that taught me what it feels like to be crushed and needing to rebuild on faith alone.

 

So, that is when my panic disorder began, to the best of my knowledge.

I recall the first time it hit, I was lying in bed, trying to fall asleep…and then all of a sudden, I could NOT breathe. I could not catch my next breath. It was like with every inhale, I would will to “catch up” to my next breath…

But. I. Just. Could. Not.

521551_453042831429451_318779078_n

It was the worst feeling I had ever known. I KNEW that if I couldn’t catch my breath, I would die. And the feelings only increased as my panic began to rise. I ran to my mom who tried to talk me down; as I paced around the room, working feverishly to catch my breath and just calm down.

I don’t remember how long that first panic lasted but it felt like an eternity.

And it didn’t end there. It would hit at random, some nights I was able to relax and fall asleep peacefully. Some nights, I would be awakened to the awful feeling of no breath. The cycle was tortuous and at that time there were few resources to turn to. I was alone, nobody could understand the enormity of the feeling as it crushed down onto my chest…and paralyzed me from anything else.

I would recite to myself during the day, that it was only episodes and these episodes would pass. I heard from doctors that I wouldn’t die from this. I remember being furious at the non-caring comment made by one doctor whom my mom took me to see. He diagnosed me with MVP. That is a heart murmur issue and he put me on heart medication.

I knew that this was not the cause of my episodes but when my mom explained to him what I would do and say in the midst of these panics, he just blatantly said, “She WON’T die. She just has to relax”…

As with any issues we face, life goes on and we have to deal with the ups and downs whether we like it or not. I did that and kept my panic hidden as best as I could. After I had my first two children, I went through another enormous roller coaster of emotions and thought I could never recover from it. It was at this time the panics came back with a vengeance.

Tortuous. Severe. Debilitating. My husband had no idea what was happening and in his lack of knowledge, made me feel it was “all in my head”. That, in and of itself, was devastating. I know now that he didn’t understand how awful that felt to me but at the time it was like I was on island all alone with nobody to turn to.

After my third child was born, I formed almost an “abnormal” attachment to him and would just sit and hold him and feel “safe”. I remember anytime I would leave the house and if panic would strike, I would focus on his face in my mind and breathe until I calmed down.

This was the first sign that I ever experienced that “maybe” just “maybe” I had a fighting chance of getting past this. I had no idea how it would be possible, because by now, I had almost come to the conclusion that there was some “ticking time bomb” always waiting to go “off” in my body at any given time and I just had to deal with it all. I had tried many different ways to handle it. Lucinda Bassett (is that her name?) created a cassette tape program with workbooks which I ordered from the radio advertisement that I heard it over. This helped me for a time but never for good. I figured that I was the exception to the rule that it would ever be “over”. But knowing that there was finally a “title” for the disorder was a weight lifted off of my shoulders, after almost 20 years!

In all stories that I’ve heard and all the studies I have researched regarding this issue, there is never ONE way to overcome this problem and the resolution for each person varies. Some can learn breathing techniques to help them overcome the panicky feelings, that didn’t work so well for me. Some have help in medications and therapy. I had one therapy session and the doctor was a bit surprised I had never spoken to anyone years earlier and put me on a low dosage medication to allow me to sleep and control the issues. But even taking the medicine caused me to panic. I found that just splitting the dosage in half and taking as needed has allowed me to overcome the chest clutching breathing issues and sleep without being torn out of my restful slumber to the gripping feeling of being held underwater.

I know to some, this sounds incredibly simple to overcome. I remember feeling embarrassed to talk about it to anyone, which only makes it worse, in my opinion. I hope that opening up and just letting this out can help someone who is feeling alone and crippled by this problem. Seek out someone to help you; whether it is a trusted and caring family member, doctor or therapist. Get the help that makes YOU feel at ease; and not what anyone else tells you is the “answer”. You will know. And if all else fails, you are not alone. There are many out there who share this problem and have never talked openly about it so it could easily be hidden in people you already know and love and are close to.

I am tired of being held hostage to feeling like we have to be “normal” and never speak openly about any issues that we may have. It’s time to just be ourselves and I know it will only allow more people to open up and share their own issues…which is step 1 to a solution in any shape or form.

God Bless you and you are not alone.

Cholula and Friday Meals

It’s the weekend.

Weekends are super tough when it comes to eating right, right? Seriously, I know for anyone just working on their fitness and health goals, it is a challenge to NOT go overboard during the “off” days.

I’m not any different. It’s tough for sure and yes, I do have goals that I’m working towards but wanting to just go off and eat some “fun” foods and thinking, “it wont’ REALLY matter, right? I mean, I have 11 weeks to go”….but it will. If it didn’t matter then why the heck do competitors plan 12 or more weeks out from the contest date?

HINT: Because it matters!

So, today is Friday and it was a good day. I’m exhausted and ready to go to sleep (cuz that’s my favorite part of my “training”) 😉 but I made a promise to both myself and to YOU to post more regularly this season…and hopefully; daily.

IMG_5863

So here goes. I woke up to my water bottle…got that whole awesome gallon down again today! #winning! And then enjoyed my protein pancakes. I know that you can make them easily with protein powder but for sake of making this training season as “clean” as possible, I opted to make it with cottage cheese (I know, not completely CLEAN but it’s close! lol), oatmeal, egg whites and some PB2. Topped the finished pancake with 1/3 cup of strawberries and had my coffee on the side. (cuz it would be weird to put it anywhere else)

After that, I headed out to teach my LIVE Insanity class and this totally counted as my cardio! HA! and these people are crazzzzy!!! They just don’t stop coming to class!! I seriously work to challenge them and then they just smile and thank me (dripping in sweat and red-faced) and then the next week…THEY RETURN!!! Seriously? okay…moving on…

You know I’m tired when I start to ramble nonsense but you asked for it 😉

I then hit my Body Beast Build Shoulders routine. HOLY COW!!! I thought my arms would explode…pretty cool for sure! LOL I follow my workouts up with my shakeology and it was made with 1 cup almond milk and 1 Tblsp peanut butter and ice. Also, one apple.

As I get closer to comp date, I’ll be making it with water and ice….BORRRRING!!!

The rest of my day looked like this and I will be taking my stats this weekend to make sure we are on track…but it is still early on.

IMG_3648

Lunch: 6 oz egg whites scrambled up with spinach, onion and zucchini. It was wrapped up in a Flat-Out wrap and topped with 2 Tbls cheese and Cholula…who doesn’t LOVE Cholula, by the way? (and why isn’t spellcheck accepting that as a word?) I think we have 3 full sized bottles in our pantry but who’s counting? (actually my daughter because if we get close to the end of the last bottle, you can’t pry her fingers off of it)

Snack: 1 cup carrots and 2 Tbls hummus

Dinner: egg whites (yes, slim pickings today but I didn’t have time to cook up anything else today) with more spinach, onions, tomatoes and of course, more Cholula.

Snack: greek yogurt with some 1/4 cup oats and 2 Tbls almond milk mixed in with 1 tsp peanut butter. YUMMY!!! It’s like my “go to” dessert these days! I know, I’m weird but I don’t care.

So that is it for today! Moving on to the weekend so I will make sure to track it and check in again. Tell me you are staying focused on your foods to help support my hard work too!!!