Intro Have you ever gone out on a Friday night and ended up eating and drinking way beyond what you would have liked? Then, you just feel frustrated and broken and defeated. You wonder if you’ll ever be able to handle a night out without behaving like a maniac around the food and beverages. Well, sweet sister, this is definitely an overdue conversation. Let's have it today. ***2024 Quiz Promotion*** www.loraarmendariz.com/quiz *** Personal Did you know that lent is just around the corner? Every year I like to do some soul-searching to see how I could concentrate on my growth in Christ and have some special time with Him. If you’ve been following my podcasts here lately you’ll know that I’ve been noticing my lack of rest and truly desiring to trust God better so that I can relax instead of chronically over-working because it is currently still a trigger for cravings and over-desire around food. Does that sound familiar to you? In fact, if I were to go out on a Friday evening I would feel like I was finally out of my overworking prison and I could definitely find it hard not to over-do the experience. No one should feel this way. And, because I hear many ladies I coach complaining of this same problem, I wanted to touch on it today with you. Concept Over-eating can come from many different needs but I’m going to break it down into two simple areas. 1. Using food or beverages to provide something you are needing emotionally or 2. Not making a plan for the evening and then making choices out of hunger and cravings. First, let's talk about the emotional component of this. You have to figure out what you feel like food is providing for you that you are missing in your life. Are you snacking on chocolate while you do housework because you are just trying to keep going when you really need to sit down? Do you pour yourself a glass of wine or two at night because you just want to take the edge off the stress instead of talking to a friend or doing some journaling? Maybe you are so angry and frustrated at the people who are supposed to have your back and you feel like you deserve something, anything, that would just make you feel a little better? All this is normal. However, eating and drinking for emotional reasons is not actually solving the problem. It’s like going to a medical clinic and asking to be seen by the lady with a phony medical license instead of the professional with a medical degree and years of experience. Why would we choose the faulty help? Sometimes when we overeat on a night out or weekend off it is because we are not taking care of emotional, mental, or physical needs that have nothing to do with food. The second issue is much more simple and very common. Often we simply don’t have a plan. We simply figure that we’ll go out and we’ll be “good”. However, we just leave it up to fate. As if we can look at the menu, have no desire for anything off our eating protocol, and magically choose the food items and quantities that serve our bodies. Or, we have the vague idea that we might “splurge” a little, but we haven’t settled on what that is going to look like. In fact, if you like to eat a certain dish, it might be very beneficial to decide ahead of time that you WILL have that and enjoy it. That way you don’t go into that all or nothing attitude feeling like you’ve messed up. Spiritual Application The other day I was reading a very familiar set of verses in Galatians about the fruit of the Spirit. It is in Galatians 5:22-23. In the New Living Testament the fruits of the Spirit are love, joy, peace, patience, kindness, faithfulness, and self-control. I’ve always loved this reading, but I’ve also seen it in the lens of how I treat others. The other day I felt God nudge me that so much of what I struggle with stems from not treating myself with the fruits of the Spirit. So, are you doing the same? Are you loving yourself? Taking joy in life? Cultivating peaceful thoughts? Having patience with yourself when you are human? Do you treat yourself with kindness? Are you faithful in your promises to yourself? Do you practice self-control toward what your body needs? Practical Application The difference between making proactive eating and drinking choices and being reactive and doing whatever seems or feels good at the time comes from two things: Taking genuine care of your physical and emotional needs and making a plan for what food or beverages you will consume at any given time. This is simple on paper, but like any good skill, the more you practice the better you will get at it. Journal Prompt Today I challenge you to sit down and answer three important questions: When/where do you tend to struggle with overeating or overdrinking the most? What could you do to take care of your emotional or physical needs so that you don’t turn to unhealthy quantities of food/drink to bring you comfort? What is a plan you could make ahead of time to support your health goals and still enjoy your time? Sign Off Just in case no one has told you today, I want you to know that you are spectacular. Don’t be hard on yourself as you learn. We don’t become good at any skill overnight. It takes practice. All my love to you! I’ll talk to you next week!
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Intro Have you ever received an invitation in the mail or looked at your calendar and realized that you only have a couple weeks (or less) to physically prepare for a special event? Maybe it is an anniversary party, or a school event, an office party, a birthday party, or a wedding. You want to look and feel as good as you possibly can, but of course you’re not going to be at your goal weight by then. So what do you do? ***Like & Share Promotion*** Every woman should have access to life-giving encouragement and health tips that keep her close to her Savior. I love spending time with you every week, giving you insights that are going to help you reach your life goals and bring you close to the blessing God has planned for you. Please, take the time to rate, review, and share this podcast so that together we can help others invite God back into their weight loss journey. *** Personal I’ve already started to get the “save the dates” in the mail. That, on top of the fact that February is the month my husband and I celebrate our anniversary. We like planning something special to enjoy some time with each other. I remember that my strategy for events like this used to be terrible. In fact, it closely related what a character from the comedy TV show “Scrubs” used to do. Ellie was the cute, sweet blond that chose to not eat at all for like 48 hours when the group decided to spontaneously join some coworkers in celebrating the nuptials in an exotic locale. In fact, she fasted so much and so hard that the first thing she did after landing and changing into a swimsuit was demand that someone take a picture so that she could start eating and drinking. So funny. And, also, something I would have to admit to doing as well when I felt like I wasn’t physically fit enough to be presentable at a special event. Concept Does that situation sound familiar to you? Well, let me say, that I don’t think I ever enjoyed an event when I was starving and more about eating something and how I looked, than enjoying the activity and company I was with. Plus, studies show that if you lose weight quickly your body is more ready to put on weight and the proportion of fat to muscle is significantly higher than for those gaining weight after a slow weight loss program. So, instead of trying to lose as much weight as possible, I would like to suggest working on inflammation and energy levels instead. Most people gain significant amount of weight as their body retains water in the reaction process to food that their body doesn’t agree with in high amounts. For me personally, and for many of the women I work with, these foods are processed sugars and white flour, alcohol, and dairy products. In fact, when I take a break from these food items, especially if I have have been consuming them with regularity, I will lose 3-8 pounds of inflammation weight, my face will clear up, and my energy levels will rise. Other ways I reduce inflammation and cultivate energy is by stretching, moving, drinking enough water, and getting enough sleep. Spiritual Application I love Psalm 107, it is full of testimony of how God lovingly saves us from ourselves. We often do things in a stubborn decision to have life our own way and on our own terms. I’ve always found that this attitude gets me into trouble, without fail. And, I can say, that hurting our bodies out of vanity doesn’t sound like anything our loving Heavenly Father would endorse. Take a moment, and read through this beautiful psalm when you get a chance. But one verse that especially strikes me is the 9th in which the Psalmist writes, “For he satisfies the thirsty and fills the hungry with good things.” God wants to see His children nourished. Can we trust Him? Practical Application & Journal Prompt I know it is hard not to try to reach your goal weight in two weeks. But, I want to challenge you to concentrate on doing what you can to heighten your health before you enjoy special time with friends and family. I suggest you take a moment and make a plan for the remaining days until your special even, answering the following questions:
Sign Off I am so proud of you for trusting God and doing loving, life-giving things for your body, not being harsh or punitive as you move toward better health. Remember to take a moment and share this episode. I’m guessing you have a friend or loved one who is also looking at a special event in their near future and would like to look and feel their best. You can do this, sweet sister! All my love to you! Talk to you next week. Intro Isn’t it easier, sometimes, just to forget what you’ve been doing when it comes to your diet and habits and instead just say that “Starting Monday” we’re going to magically be amazingly healthy? How is that working out for you? When we do that we end up side-lining our efforts quickly. Instead, let’s get real with ourselves and figure out what is going on. ***Promotion*** Membership *** Personal It was so hard to keep a food log, at first. It felt like some sort of deep dark shame, as if I was revealing to the world what I was shoveling into my mouth. But, that is ridiculous, because I was literally the only soul looking at my food log. Now, starting a food log is the first thing I encourage women to do besides drinking water, getting quality sleep, and weighing themselves daily. And, just like me, they have a very difficult time getting started. There is a lot of push back such as not having the time or not being able to remember. But, when I dig deep and ask questions I find that they really don’t want to do is have a record of making choices they wished they hadn’t. I get it. That was me. However, I have to say, that when I wrote it down it only took a couple weeks to see that I was very wrong about what needed to change. It turned out that my meals were pretty healthy and my portion sizes were fine. What really undermined my health was this late afternoon habit of stress eating junk. Then, sometimes, I continued the practice after dinner. After looking at my honest food log, I realized that targeting those two times of the day would be the biggest game changer. If I could figure out how to handle stress during the late afternoon and evening without turning to food, then weight loss would be easier and permanent. Concept In John 8:32 Jesus said, “And you will know the truth, and the truth will set you free.” A food log is supposed to set you free. It will set you free from the lies you hear in your head telling you that you’re lazy, should be ashamed, and can never reach your goal. Instead it takes what is happening in your diet and brings it into the light where you can face it and do something about it. I believed all the lies: That I was unhealthy, had no will power, and that my diet choices were a train wreck. It was so nice to realize that on the whole, I ate very healthy meals with great portions. There was simply a habit of self-soothing with unhelpful snacks that was keeping me back from my goals. It also meant that the real problem couldn’t be solved by just changing my diet. Spiritual Application When you keep a food log, you can also start asking for specific healing. We can approach Jesus, the Healer, and instead of simply asking to “get better” we can ask for strength at 4:30 when the kids get home from school or for direction and peace when you have a disagreement with a close friend, identifying the real problem, bringing it into the light, Practical Application Keeping a food journal is incredibly easy. You don’t need any fancy tools and in fact, the simpler the better. Using a calorie counting app or macro nutrient tracking software might distract and add extra worry or shame. I have found that when starting out, the best thing to use is a simple notepad or a notes app on your phone. Then, you write down what you ate and when you ate it. After a couple weeks, you can review the information and notice any trends. Journal Prompt After keeping a journal for a couple weeks, where do you notice yourself over-eating or eating when you are not hungry? What kinds of food do you see you eating too much of or too often. What do these situations and foods tell you about habits you have in place? What would you like to change? Sign Off Courage, my sweet sister. You can learn so much from where you have been and where you are now. In the weight loss membership, this is the monthly challenge we are doing together. It is a basic but priceless tactic. Hope it helps. Love you! Talk to you next week. Intro Do you ever feel like the devil literally throws something in front of you and challenges you to eat it? I mean, it isn’t going to kill you. You deserve it. You’ve had a hard day. And, it isn’t a sin to have that brownie, eat that massive bowl of chicken alfredo, or dive into the doughnuts. Well, my love, let me congratulate you on being human and assure you that the temptations won’t stop coming, but you can get exceptionally good at taking steps that move you away from what you know doesn’t serve your body or your goals. ***42DFC Promotion*** Breaking unhealthy habits can take a lot of work. I know. Back in 2020 I had to do something about my addiction to simple carbs. It took six weeks to clear my brain and body of cravings. Because of the experience, I created the 42-Day Fallout Challenge. For 42 days you’ll get a daily email and podcast episode to encourage your epic break from whatever habit doesn’t serve you anymore. It’s entirely free and I know it will bless your journey. Go to loraarmendariz.com/freeresources to sign up. *** Personal So, this week might be a little harder than normal for our family. I teach and my daughters attend school in a district that only goes for four days a week. I know, it is fabulous. Of course, the school days are pretty long, but the three-day weekend is incredible. However, this week I have professional development on Friday, so, horrors of horrors, I only have a two-day weekend which means Saturday must be full of a lot of work to make sure I get everything done in time so that there can be some rest on Sunday. Of course, this is what the rest of the working world pretty much does, but for me it is just the thing that would push me over the edge making some less-than-healthy foods way more appealing than normal. Thankfully, this isn’t my first ball game and I have a plan. Concept There are going to be times that you are especially susceptible to temptation more than others. It is just life. And, it is definitely something that the devil will enjoy taking advantage of. I actually believe two things are at play whenever we experience intense cravings for something we know doesn’t help us. First, our brain is looking for a way to comfort us and ease any pain or discomfort physically or emotionally. So many habits develop from us using things in this way and when they are something unhealthy, then we’ll find that these habits feel fully entrenched and even necessary to make it through the day. The second thing at play here is truly the Devil, taking advantage of our exhaustion, discomfort, and pain, to offer us things that might later make us feel shame, discouragement, or corrode our health. I have found that I can’t just expect myself to magically make the right choice, instead I need to have healthy solutions to shove in the Devil face as I also take steps to handle exhaustion, discomfort, and pain in ways that bring me life and restore me. Spiritual Application Most Christian women have heard about Jesus being tempted in the desert. For forty days He went into the wilderness and did not eat. The devil then tempts Jesus, simply saying that if really was the Son of God then he could turn the stones into bread, which was something Jesus could definitely do. He could cure, bring to life, cast out demons, and turn water into wine. But, in Matthew 4:4, NIV, Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.’” I’ve never been forty-days-hungry. In fact, I have to laugh when I think about my 4pm hunger at school. It is probably because that is the end of my work day and also because it is a few hours after my lunch break, but it is often a point in the day that I feel like I’m going to die from starvation and I am most likely to eat whatever has been lovingly placed in the teacher’s workroom. When I do that, I compromise on my goals and give in to actions that aren’t loving toward my body. Practical Application Want to know what helps me? Having a plan. You have to know what you can do for yourself in place of unhealthy food. I am not sure what that might be for you, but I am going to share with you what works for me. For actual physical hunger I have healthy oatmeal packets I can place in a cup and add water. At home I make fresh fruits and vegetables or steamed vegetables, which is always an acceptable solution. Also, I keep a large jug of water around in case physical hunger is more about dehydration than the need for fuel. For emotional hunger, a 15 minute nap, listening to music with my eyes closed or while dancing, journaling, art, or reading the next section in my Bible reading are successful go-to’s. I would encourage you to think up a few options for emotional hunger and physical hunger that you experience at home and outside your home. Bread alone is not the solution. The moment the piece is swallowed you will need the next one and the next bite to keep all the discomfort at bay. Journal Prompt Here is your challenge for the week. During a quiet moment, I want you to take out your device or some writing materials and list 5 things you could do for physical hunger at home and outside of the home. Then I want you to write 5 things you could do for emotional hunger at home and outside of the home. Sign Off You’re doing great things, sweet sister. All my love to you! See you next week Intro Do you just want to transform your world NOW? Uh, yeah, me, too. If there was a button we could push that made us smarter, kinder, more successful, and more financially sound we would be on that thing in a heartbeat. But, things don’t work that way because we have too much to lose if we miss out on the experience of working for it. Today we’ll be talking about how to stay in your fight for change for the long haul and why that is important. ***Quiz Promotion*** Does weight loss overwhelm you? Do you feel stuck not knowing what to do or try next? I've coached a lot of women, helping them take big steps toward permanent weight loss. But, the process is different for each incredible lady. To get some personalized suggestions I’ve designed a free quiz to get you started, go to loraarmendariz.com/quiz. *** Personal So, as I’ve mentioned, I really want to figure out how to consistently relax and enjoy time with others. Ugh. It sounds bizarre that this is my goal, but I’ve noticed that every time I am tempted to overeat or drink, it is usually because I’m overwhelmed, exhausted, and just need a break. However, I can’t just seem to magically jump from over-achieving time-nazi to relaxed chill wife, mother, and daughter of the Most High God. This is going to take some time. Like, DNA-changing-work. REALLY. But, as we talked about in the last episode, it is important that I take it day by day, recommitting to faith that God loves me and will guide me into healing. Concept Permanent change is hard. It takes a lot of work. Worst of all, it requires us to wait. When I lost my weight back in 2020, nothing really changed on the scale for the first couple weeks. I was making small changes, working on my thoughts and emotions more than the food. I knew it was what needed to happen since I was such an emotional eater, but it was hard not to give up the process and simply turn to the tried-and-true ultra restrictive diets. I knew I could lose weight FAST if I white-knuckled my way through another difficult hunger-filled couple of months. But, the weight would nearly jump right back on me the moment I pulled the constraints off my eating. For permanent weight loss we have to get really good at something that most of us detest: waiting. I know that sounds awful but if you could wait patiently while you put in the work, then you would find you could simply do the work without the dramatic breakdown of fear and frustration when the slower and permanent weight loss takes more time. Habit change is life-changing but it doesn’t happen overnight. Spiritual Application A few years ago I listened to an amazing sermon where the preacher, Levi Lusko, talked about small changes being incredibly powerful. He mentioned many worldly and Biblical examples of the concept but the one that struck me the most was from the Old Testament. As the Isrealites moved in to claim the promise land God said this in Exodus 23:30, “Little by little I will drive them out before you, until you have increased enough to take possession of the land.” He went on to explain that the Isrealites were not strong enough to keep possession of the land if He gave it to them all at once. They needed to increase in number and slowly establish themselves. Sweet sister, if you lost your weight all at once or simply woke up one day as healthy as a high school track star, would you know how to keep what you were given? Probably. We have to establish those habits, those routines that will allow us to maintain possession of the blessing of health. Practical Application Okay, I’m going to give you a little assignment today. I want you to think of the healthier version of yourself you would love to become, and I want you to list the habits she has. Include habits that affect physical, emotional, spiritual, and relational health. Now, this is the hard part, I want you to start on one or two of those habits now--not 25 habits. Two habits are doable. Two habits can be successful. Two habits a month would give you 24 established healthy habits by the end of the year. Think about it. If each habit helped you eat 50-100 less calories a day because you were taking care of yourself in a better way, then by the end of the year you could be eating over a thousand calories less than you do right now. AND, you would be eating less with the feeling of peace and well-being, not fear and restriction. You could keep it up indefinitely because those habits could just become who you are and what you do. Journal Prompt So, get out a journal, a spiral notebook, the notes app on your phone and answer these three questions: What is the healthy woman you would like to become like? What habits does she have established? What are one or two habits you could work to put into place this month? Sign Off I hope the New Year is packed full of life and blessings for you, sweet sister. Don’t forget to take that quiz. Your results will include a series of emails to keep you encouraged and a list of episodes that specifically address some topics that are bound to be especially helpful for you. All my love to you! I’ll talk to you next week! Intro I’ve helped women who come to me so defeated. Turning to my coaching and my program feels like a last ditch effort and their belief that it is possible is slim. I understand. They tried so many things, so many ways, for so many years. But, if you were walking down the street a couple thousand years ago, would you have touched Jesus’ cloak and believed you could be healed? Or, maybe you don’t think any healing is necessary and you place the blame on the lack of self control and a weak will. My sister, healing IS possible and believing is jet fuel for the most epic change you might ever experience in your physical and spiritual life. ***2024 Membership*** I love my weight loss program. We aren’t just throwing out fabulous tips and ideas and practical tools for weight loss, we’re inviting God into the process and truly asking for Him to fuel this change so that we will shine with health and faith. This membership, for the entire year of 2024, is only $5 dollars a month billed monthly so that if it doesn’t work for you, you aren’t stuck with something you can’t use. When you enroll you get full access to the 12-week course, a private group, and monthly challenges to keep you learning and losing weight throughout the year. To sign up go to www.loraarmendariz.com/weightloss *** Personal I think I spent the first week of my Christmas break sleeping. No kidding. I kept opening my laptop to work on my Teaching license dossier or my coaching work and simply falling asleep. I would really like to say that my life has been more balanced than that, but it hasn’t. I’ve been exhausted, overworked, and living with so much stress and pressure that I could even tell the difference any more. It has felt so good to rest that I know I should probably make some changes in the upcoming semester and make sure that I figure out how to more consistently work down-time into my life. Sounds like a challenge totally worth the work. Concept Happy New Year, sweet sister. I bet you have hopes and goals and dreams for yourself as well. I hope you do!!! The Holy Spirit inside of us is always encouraging our growth forward in God, and if you are listening to this podcast, I bet your health is something you would like to see some improvement in. Maybe you would like to lose weight, find some consistency in your habits, or simply find balance again. So, this is where I want to cut to the chase and ask you…do you believe healing and growth and change can happen for you? Or does this feel like your endless attempt to improve or try to turn things around and the possibility of yet another failure feels inevitable? When someone does not believe something is possible it taints everything that they do, think, and feel and before you know it, it all turns out just the way you thought it would. So, sweet sister, as you dive into your goals and fight for your dreams, let's invest some time into this critical aspect of success. Spiritual Application When Jesus was here on Earth in a human body, He did many miracles and healings. I love reading these stories. They are so precious. I can empathize with having years with a loved one in pain and illness. I empathize with the deep desire to be free from addiction and bad habits that plague my life. I hurt with the ones who are struggling with sin and need to be guided forward. As Jesus healed and cured and guided He often asked the people one of these questions: What did they want healing for and did they believe? So, be specific, what do YOU want healing from? Do you believe that God, Jesus, and the Holy Spirit will guide you, provide for you, and heal you in this health journey? In Mark 10: 46-52, a blind man calls out to Jesus who surely knew what the man needed but Jesus still asked him what he desired. Jesus is calling out to you and asking you, what do you want? I am still wanting peace from a deep fear that I might not be wise with my time or get all the right things done. I feel deep guilt when I stop or rest, but I know that this isn’t from God. I know this isn’t from God because the result is me being cranky, tired, and even less productive with little ability to focus and concentrate. However, I’ve been like this as long as I have been an adult--a high achiever with lots of drive. I don’t know how to heal. But, I do know that I am calling out to Jesus and asking Him to fill me with guidance and peace and faith as I begin to build the habit of rest. Practical Application Okay, my dear, the practical application of learning to believe is interesting. I’ve heard all the things where you post positive statements around the house and listen to recordings of yourself affirming your hopes and dreams, but, while this can totally be helpful, let me offer a tacit that is even more accessible. It is a strategy developed by Katrina Ubell, M.D. and described in her book, “How to Lose Weight for the Last Time”. She says that those ideal beliefs can be hard to adopt all at once on a scale that truly feels real for our heart and mind. So, instead you break it down and begin with a smaller, more simple belief. For example, I want to believe that I can become an easy-going wife and mom who knows how to relax, enjoy my family, and take time to rest with peace and ease. But, I have too many doubts. I hear a voice telling me that I’m too busy or that if I live that way then I will be a failure. I have to start with a smaller belief such as, God will care for me when I honor my body and get a good night of sleep whenever He provides the opportunity. The next step up would be believing that 24 hours of no chores or work is a beautiful Sabbath practice that God created for me and I can do that with peace and faith. Maybe today you don’t completely believe that you can get down to goal weight or become a consistently active person with healthy habits, but can you take a first step in your belief? Can you believe that today you can eat that healthy breakfast you planned or drink all your water? Journal Prompt When you get a moment today I want you to answer some questions either in a journal or while talking with a mature friend. What do you need healed? OR How do you need to grow forward? What is the thought you need to believe? If that thought doesn’t feel true yet, what would be a thought you could start with? Sign Off It has been a treat talking with you today, sweet sister. Happy New Year! I’ll talk to you next week! Are you staring at the upcoming year with once again a big plan for getting in shape and losing that weight once and for all? Hold on there, sister, have you said this before? If you want to try something different, try an approach for weight loss that is sustainable at a pace that makes sense for your life. If you established a single healthy habit each month, then by the end of 2024 you would see a woman more healthy than you have ever seen as you turned the calendar pages. Habits are life changes that you take with you through weight loss and into weight maintenance. This entire year I’m offering a membership at only $5/month for access to monthly challenges focused on the 12 most impactful habits for women who want to lose their weight for the last time. For more information, or to join, go to loraarmendariz.com/weightloss I rarely meet a woman that doesn’t agree that if they had all the right habits established then weight loss wouldn’t just be easy, it would also be easy to maintain. But, what we all tend to do is jump in and try to do too much all at once. Before we know it, we’ve completely crashed and burned. James Clear’s book “Atomic Habits" and Michael Hyatt’s book “No Fail Habits” are full of my favorite advice for creating healthy habits that can last a lifetime. Both authors advise that the biggest mistake most people make is trying to do too much at one time. What I want to discuss with you today is what it would mean if you adopted one healthy habit at a time? If you really took the time to establish new routines then you would end the year with weight loss and the ability to keep going. Yes, this does mean that you probably won't have the initial astonishing results as someone else who take it all on at once, but, statistically that person will have quit completely in just a few weeks while you would be continuing to obtain sustainable momentum in your health journey. In my membership I have monthly challenges. This year I will design these 12 monthly challenges so that you will have the skill and strategies to continue to lose weight and keep it off. My membership costs $5 a month which comes with the monthly challenges, the weight loss course, and access to a private community. But, in case you would like to try this on your own, I have the gist for you here today. Habit #1: Keep a Food Log This is a very important place to start. It is hard to change a diet when you don’t know how you currently eat or how it affects your body. We will begin by keeping an accurate log of what we’ve eaten. Habit #2: Make a Daily Food Plan Once a day, when we are not hungry or stressed, we will make a plan for what to eat. Then later we can see if we followed it or not, and begin to notice areas in our life where follow-through with healthy choices is hard. Habit #3: Drink All your water Water Hydration is essential. One rule of thumb is to drink half your weight in pounds in ounces. For example, if you weigh 150 lbs then you would drink at least 75 oz each day. Habit #4: Daily Decompress We all handle a lot in life, learning to take 15-30 minutes each day and do something that helps us handle stress levels will go a long way in breaking the habit of emotional eating. Habit #5: Exercise 10-15 minutes per day Movement helps build muscle but it also is a mood and energy booster. Committing to a smaller amount of time each day is often better than a large amount on random days of the week. Giving your brain and body a healthy rhythm it can look forward to. Habit #6: Commit to No Late-Night Eating If you’ve been eating during the day, then consuming anything after dinner usually adds to whatever fat reserves are stored on your body. Also, late-night eating is typically an emotional activity as we use food for pleasure or to relieve stress or boredom. We need to learn to care for ourselves in better ways. Habit #7: Get started Journaling Few things help you sort out your brain better than journaling, and if you can begin to understand what is driving you to unhealthy tendencies, you can make huge strides toward healing. Habit #8: No More Snacking Between Meals If you are eating a good nutritious meal then it is actually helpful to give your body time to break down and utilize that food before throwing more at it. Besides, once again, often snacking is something we do for reasons other than true physical hunger. Habit #9: Plan Trigger Food If you’ve got a sweet tooth like me or an affection for some other decadent treat, then learning how to eat those foods within reason is a great skill. That will stop feelings of being in diet prison or of being “naughty” if you have them. It will also teach you to consume actual single portions instead of gorging yourself whenever you break down and have some. Habit #10: Start Daily Weighing and Utilize the Data Weighing yourself can seem scary, but daily weigh-ins can provide incredible information about how your body is affected by certain foods and give you a more accurate average of progress. Habit #11: Stick to a Healthy Protocol Eating Eventually we want to get to a point where we know how our body thrives. At that point we make a base-line blueprint for the kinds of quantities of food we intend on consuming at various meals. Habit #12: Begin Goal Setting & Celebrating Lastly, even at weight maintenance, setting goals and celebrating progress will fuel a lasting commitment to permanent change. I am so excited about recommitting to my habits as well during this upcoming year and I’m looking forward to the fellowship we will find as we do this together. Remember to sign up for the membership if you feel that extra support would be helpful. Each month you’ll receive videos and a PDF packet with additional resources and a habit tracker. All my love to you, sweet sister! Talk to you next week! If you feel like you could really use a hand keeping things under control with your eating as the Christmas season heightens, let's talk about your physical environment, the part of your home or work space you have some control over. This is way more powerful than people realize and not that hard to put into practice. For whatever reason, you might find that you are at the cusp of losing it way more often than you want to be. You might not even be able to put your finger on why the cravings seem to come at you when you are least expecting them. So, let's dive into four aspects of your physical environment that can greatly affect how you manage your healthy eating choices. Displayed Food This one might seem obvious, but the food on display in your home or workspace has a huge effect on temptations. For example, you might not have even been thinking about candy, but the moment you glance at your customer-candy-jar your brain starts yelling about how you should have a piece. Or, you might have baked one of your least favorite desserts, but seeing the plate of cookies displayed on the countertop elicits cravings to grab one or two since it’s been such a hard day. This can even show up with food left over on plates or pans when you are cleaning up after dinner. Sometimes just remaining aware of our reaction to these situations is key. On the flip side, if you display food that are healthy choices, your brain is much more likely to suggest that food instead. Smells Have you already lit that pumpkin spice candle? Or the wax melts with the cookie dough scent? Do you REALLY plan to spend the whole day avoiding simple carbs while your ole factory nerves constantly remind you of some or your favorite treats? Those smells are enjoyable and relaxing but God didn’t design us to live in a fake world with no follow through. We’re designed to instinctively believe that what we smell is nearby. Therefore, our stomach isn’t being unreasonable when it suddenly starts growling because it smells like you’re baking a pie today. It might be worth investing in scents that are not connected to food. One of my favorites is sandalwood. That change might leave you feeling stronger and having to deal with a lot less cravings than you typically do on a cozy evening at home. Encouragement Your mind might be a dark place. So many lies can sneak in over the years. So, as we relearn how to think about ourselves and who we are as God’s child, posting some reminders around the house, your car, and your work space can give you a powerful boost of strength and peace when you need it most. One of my favorite places is my phone. Whatever is on the background of my phone has to make me FEEL encouraged and strong. Right now it is simply a picture of my husband, and I look at it and am reminded of how much he loves me and how blessed I am by our life together. It gives me strength. Stressful Conditions Right now I’m typing at a little table in my kitchen. The house is clean and I have purposefully taken off my smart watch. I”ve become pretty consistent in my insistence on not having things around me or on me that add to my stress level. Life is chaotic enough without itchy clothes or a home so cluttered I don’t know where to find things. It is not uncommon for me to coach a sweet sister who's number one stressor is their home with too much clutter and not enough systems to keep things organized. They also tend to do the bulk of their emotional eating in the home. I guarantee that for a huge population of people, how your physical environment looks and feels will always greatly affect your energy levels, strength, and peace. Therefore, if something consistently stresses you out, perhaps it is time to organize that room or take off that itchy scarf so that you my regain some sweet sweet peace. There you have it, sweet sister. This week as we cruise into Christmas, give yourself the physical gift of making a change to your surroundings that feeds your strength and peace. All my love to you! Talk to you next week! Sweet sister, have you ever looked at your bank account, or the number on the scale, or your house, or your email inbox and felt overwhelmed at how far you have left to go? Oh, yeah, me too. It can be a moment where you just want to tap out, take a momentary break from the fight. That’s fine, but if you wallow you will find that getting up and into the fight again can take monumental strength. I see this often in women that take a break from trying to lose weight and when they decide to get back into it, they are farther behind than before. Today I am giving you the pep talk of pep talks for the moment you feel like you just can’t do it anymore. I remember when having sweets or alcohol in the house was like having the devil nipping at my heels. I wouldn’t think about it constantly. I would plan when I could have some, agonize over whether or not I should indulge. It was like being tortured a little bit at a time as long as my eyes were open. All I wanted was healing. I was desperate. I didn’t just want to have control, I wanted the whispers in my brain to go away. I didn’t want to have to fight anymore. Sadly, sometimes the only way to get out of the fight felt like I had to just give in and eat and drink it all. A couple nights ago I was reading the book of Matthew and came across the story of the woman with the bleeding condition. With a single touch, she was cured. Jesus told her that her faith healed her. Waves of thankfulness washed over me. I have been healed. All the whispers, cravings, and agony are gone. And I remembered this one day. I was walking in circles around our driveway. Crying. Tears streamed down my face. Begging God to heal me. I was so scared I didn’t believe enough. I was so scared that I wasn't trying hard enough. So terrified that I might stay that way forever. It was awful, but several years later I look back on my journey and I see that I have no idea the moment, day, or month that I was finally free. God walked me through that process. Baby step by baby step. Tiny victory by tiny victory. Today, I guarantee you that the way I handle life, the amount of faith and joy that I have, has been built in those moments, in the fight. I know things are hard, especially this time of the year with the stress, overwhelm, delight, and added temptation, but please, open your eyes and see those baby steps. You’re moving forward, you're building your faith and joy in Jesus Christ as you hold on to His cloak and whisper, “I know You can heal me.” Sweet sister, want to do some praying together? Okay, I want you to dig deep. What is the hardest part of your struggle? Is it physical pain? Is it the desperate need to make that better choice even when you feel exhausted and defeated from a long day of work? Is it feeling alone? Like no one sees or understands your struggle? Is it fear that you might never find that healing you so desperately want? Okay, let's take this all to Jesus.. Jesus, reach out and heal us. We are tired of the pain that we feel in our bodies and our minds as we struggle. Fill us with Your strength and peace when the temptation is stronger than our own weak will. Stay close to us, filling us with your sweet presence when we feel alone. Remind us that you walk this blessed path to healing with us and rejoice in every moment we stay in the struggle and cling to the promise. Rebuke the fear that we can never be whole but instead fill us with the reminder of how precious we are to you. Let our healing bless our lives, not just for a moment, but for a lifetime with You. Amen. I am eager for that day when you look back and say, “Wow, It happened.” Remember, it is okay that things don’t come together for you all at once. Just stay in the fight, sweet sister. I love you. There are many reasons we struggle with our weight and making healthy choices during the holidays and no, it isn’t because the universe is working against you. It is simply a season with some circumstances that need to be thoughtfully approached and handled. As I record this podcast, Halloween is over and Thanksgiving is right around the corner and I can already feel the rise in emotions, positive and negative, that come with the holidays. It is so funny, the students at school are ready for a break, everyone is battling burn out, and the thought of cutting loose and doing something fun is difficult not to focus on. I can imagine what you are feeling right now, with Holiday shopping, social gatherings, financial discomfort, and possibly some family or friend friction adding to your stress levels. So, first of all, I want to reassure you that you are normal and all those feelings come with someone who cares. As I coach women, there are some common emotions and scenarios that are especially keen at getting us to start emotional eating. We’re going to dig into those in this episode and draw out some ideas that might make us feel more at peace and stronger. For each of these scenarios I am going to offer you some thoughts and some questions you can use as journaling prompts so that you can feel like you’re the one in charge of your food again. Fear of Missing Out So many special things happen during this time of year with special food that can feel especially difficult not to go overboard on. So let me ask you, is there absolutely no way you could eat or drink that food? If you eat it slowly, how much do you really enjoy it? What about this makes it feel special? There is a good possibility that you could eat this food anytime if it was worth cooking or ordering or buying. Also, when you really stop to think about flavors and textures, on a scale from 1-10, how much do you really enjoy this food? Often we combine memories and expectations of time with friends and family and make food better in our mind than it really is. If this is the case, you can start shifting some of the expectation and enjoyment onto the activities of talking and spending time with loved ones instead of it being about something that you consume. Overwhelm This is the one that always gets me the hardest. During the holidays I struggle with perfectionism, wanting to do it all, make it amazing, and not allow my friends and family to miss out on anything. Then, you guessed it, I get completely overwhelmed and burned out by December 10th and spend the rest of the holidays fueled by caffeine and sugar. It is important to recognize that not everything needs to be perfectly and that I am able to put things down as needed. Also, there is a journaling practice that really helps me: #1. I write everything down I think I need to do. #2. I schedule things out, prioritizing what is the most important. #3. I give up things that aren’t going to fit. #4. I write down affirming messages about who I am as a child of God, wife, and mother that have nothing to do with beautifully wrapped presents or homemade potluck dishes. The Need to Make A Celebration Special Food is often a central focus in holiday celebrations, both for the ones we host and the ones we attend. Since we focus on it so greatly, we then tend to feel the need to indulge in those food items greatly, too. But, what really makes time with the people you love special? I have noticed that celebrations are the most special when I make memories and connect with those I love. And, I don’t usually make memories via stuffing my mouth. Instead, it is playing games, sharing stories, and feeling seen and heard that really make these moments special. How can you create those moments? I truly challenge you to concentrate on planning things to do and topics of conversation with all the vigor that you're putting into thoughts of food. Try journaling the answers to these questions to get started: What do you love about the friends or family you will be spending time with? What do you miss most about them when you are not around each other? What kinds of activities does everyone enjoy (besides food)? What could you prepare in advance to get started? Social Discomfort Inevitably there will be a less than enjoyable social gathering. Everything from boredom to downright anger can taint the time we spend with others. Whenever we feel discomfort of any kind it is normal for a brain to suggest something it knows brings us pleasure such as food. Then, since there is usually very enjoyable food present, it is super normal to find yourself at the buffet table or appetizer trays. I empathize with you on a deep level. As Micaela’s caregiver I have spent many social gatherings in discomfort, doing my best to keep her safe and interacting with others while not easily enjoying my own experience. I learned of an exercise I could do that would deeply change my experience. First, I had to relive one of those social gatherings on paper, writing down all the things I had experienced. Next, I had to deliberately remember what WAS enjoyable and also what I could have done differently that would have helped. Lastly, the next time we went out with family I utilized a plan and deliberately lived as fully present in the moment. Funnily enough, it didn’t change much of what I actually did, but instead of feeling frustrated and bored, I actually learned to enjoy the experience with Micaela, spending quality time with her whenever I couldn’t spend that time more directly with others. You can go through that process, too. #1. Relive the unpleasant experience on paper. #2. Make a plan for what you could do differently next time. #3. Practice being in the moment and enjoying the little things even when the big things don’t go the way you wished. Physical Exhaustion Here’s the kicker: You’re going to get tired. It isn’t just the late nights or extra activity. There is the combined experience of all the things we have discussed. Often we forget that extra emotional and mental stress = more physical stress as well. The holidays more than ever might be an important season to prioritize sleep. Maybe you should try to get in a small nap during the late afternoons or early evenings or even turn in early a few nights a week. You might find that physical rest will help you in all the areas we have discussed: staying present and enjoying time with family, handling stress, and coping with discomfort. Without it, you find yourself more deeply tempted to try to care for yourself in a less than healthy way. So, what can you do? Well, first I want you to repeat after me: Sleep is one of the most important ways I can care for myself and others. Seriously. Now, for a week or so, try keeping a sleep log or paying attention to the data on your smart watch. Lastly, look at your calendar and plan those naps or early nights. Schedule them. Set an alarm on your phone and give yourself a gift that will make the rest of the season seem brighter and warmer and more peaceful than ever: Sleep. Alright, sweet sister. If you want to dig into any of the areas a little deeper and would like the steps or journal prompts, remember to visit the podcast page on my website at www.loraarmendariz.com All my love to you! Happy holidays! God bless you! Talk to you next week. |
by Lora ArmendarizYou Can Do It!Do you want to fall out of love with a destructive habit? The first 42 episodes of this podcast are a resource for anyone who wants encouragement and information as they take a six week break from a habit in order to fall out of love with it. Archives
April 2024
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