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#111, Make a Plan for “I don’t Want to”

11/14/2023

I have been there, too. Lunch comes around and I stare at the wonderfully packed over-night oats I brought to work. I distinct voice in my head says: “I don’t want to.” and I’m overwhelmed with longing for a candy bar or something loaded with salt and grease that would make my heart happy (just not very healthy). I tend to panic, needing my brain to be on board with my choices or else French fries and chocolate bars will soon be shoved in my mouth.

So what do you do when you just don’t want to? I’ve got some great ideas for you. This is going to be a fun one.

Micaela’s favorite word is still, “No.” and it is interesting because she uses that word to give her space. She literally says no because she needs time to think, a lot longer time than most people. But “no” doesn’t always mean, “I won’t” it means “I won’t right this second.”

I’ve noticed we often give in or feel discouraged when we realize we don’t want to be healthy or follow through with our healthy choices. We might then believe that we don’t have enough will-power or that we aren’t motivated enough. This is far from the truth. We actually instead are probably struggling with some emotional or physical needs and we actually just need a moment to process what those are.

Micaela’s tendency to say no is a powerful tool. It doesn’t just give her space, it also helps all her caregivers from school to home, become more aware of what she might be feeling. Today I want to encourage you to do the same thing for your own moments of “Don’t want to” so you can take even better care of yourself and find even more determination and commitment to your health goals. This is expert-level weight loss advice. So, let's dive in!

Notice: The best thing you can begin is really pausing and noticing when the “I don’t want to,” pops up. We tend to become very reactive when we are in a state of stress, exhaustion. So, we often just react to that thought by giving in and additionally shaming and beating ourselves up internally while making plans to do better tomorrow even though tomorrow you will still have the same job, the same family, and be doing generally the same things that you did today.
Ask: What do you need the out-of-boundary eating or drinking experience to do for you? So you need it to take your mind off something, take the edge off of how you are feeling, or is it simply a habit you have and NOT doing it feels wrong? Are you rested and hydrated? Really dig in until you figure out the root of the problem, because I would bet money that it isn’t about the food at all but about a need that you have. Now, occasionally the reason might actually be physical hunger and how I like to test this out is by offering bland healthy solutions such as steamed veggies or plain protein. If my brain responds with enthusiasm to those offers then I am most likely truly physically hungry. However, if my brain wants something more pleasurable then I know I’m dealing with something that is much more emotional.
Find Solutions: After you have dug in and found the problem, this is where you have an incredible opportunity to start building routines of true self-care. If you realize you are tired, you might lay down for a nap. If you sense that you are worried or anxious, you might turn to a favorite passage in the Bible. If you are angry or frustrated you might want to go for a walk or do some journaling. There are so many things you can do for yourself that will give you relief and make you even healthier and stronger than you were just a few minutes before. You might already have some things you enjoy doing, or might have to try out a few ideas before one really allows you to find the care and healing that you are needing.
Make a plan. Start a “If, Then” chart for caring for your needs. On the chart list the the reasons you might not want to follow through with your good intentions. On the right list self-care items for the situations you might be driven to eat outside of your intentions. For example, if I feel like eating and I know that I’m physically tired then I could either take a quick power nap or practice deep breathing for a few minutes. Both options are much better than downing a red bull. Or, if I am seeking to take the edge off my stress then I can go for a walk or journal the answer to some guiding questions.

Micaela and her caregivers are always using her, “NO!” to go through the exact same process. 1. We ask her to notice how she is feeling emotionally and physically. 2. We ask her and ourselves what she might be needing or missing. 3. We address the true problem. 4. We set good expectations for follow through for Micaela and everyone involved.

So, as you stay committed to your health choices, even through this Holiday season, remember to address that thought of “I don’t want to” by #1: Noticing the thought, #2 asking what is going on, #3: finding healthy solutions, and #4 making a plan for next time.

I don’t know about you, but I am really enjoying this time of year. I love the events and the activity. I have my fall break coming up just next week where my husband, girls, and family will spend really amazing time together. I pray that you have a blessed week. Good bye for now!

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#110, My Favorite Hacks for Accepting Food Gifts and Enjoying Them Without Paying the Price on My Waistline

11/7/2023

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The holidays aren’t just loaded with activities and social gatherings that come with all our favorite foods, we are also usually given food items as gifts. In fact, I remember growing up here in rural New Mexico, we had tons of neighbors and friends giving us food. We received anything from tamales to wrapped sweet breads to tins of chocolates. There were definitely items that we looked forward to each year and there was no way I was going to turn down that experience. I still look forward to those gifts. I love enjoying them, giving honest compliments, and giving my own offerings of sweet treats.
The question becomes, how do we accept food gifts, enjoy them, and still stay healthy throughout the holidays. I’ve got some great hacks for you today.
This year I want to give out gift bags of sugar-cinnamon pecans. Last year Adela and I spent hours baking and creating cookies, and it was way more stressful than I cared for it to be. So, this year I planned an item that could be made ahead and stored then brought out and packaged when it came time to give things away. Sorry, this is a total spoiler alert for my coworkers and family, but it is important to me that I’m honest with you about how I felt about gifts of food. I don’t think they are necessary or the only thing to give during the holidays. I truly enjoy over the candles and soaps and mugs we receive during this time of the year as well. However, it is such an integrated part of our culture that we really can’t get away from it.

This week’s podcast centers on what to do if you are given food items AND you want to enjoy them. This is totally optional. Not everything you are offered needs to be ate or drank. But we can all probably name that treat that we anticipate each year or the special person we won’t say “no” to. So, with that in mind, here are some tips to help you stay in control and stay healthy as you enjoy the season:

Have Boundaries. In the past I noticed a lot of my problems came around not having any boundaries. When it comes to eating and drinking it is really helpful to have things you absolutely will or won’t do such as:
* Not snacking between meals. This one is great. It allows you to say, “Yes” to food and enjoy them with a meal without eating something that is high in calories between meals when you aren’t really hungry AND still enjoying your meal later. This not only doesn’t give your body time to utilize that food before it is given more food, it also doesn’t allow you to utilize hunger signals well. Your body knows when it needs something to eat. So, if we snack between meals we usually aren’t that hungry for breakfast, lunch, or dinner, but we’ll still ingest whatever we considered normal for that meal and all that is just EXTRA calories that will be stored on our body.
* Not consuming food or caloric drinks after dinner. This boundary is a lifesaver for me. I know that after long days of hanging out with friends or family, I can easily become the world's more intense grazer. I can consume enough food or drinks to make me gain weight quickly if it becomes a habit. I love saying, “no” to those things after supper because it actually eases my anxiety and stops my brain from scanning and looking and thinking about what I should grab a bite or swallow of.
* Not eating certain food makes us feel bad. There are always going to be those foods that we love, but the feeling is one-sided. They tear us up. They cause inflammation and/or digestion issues. Even though they are enjoyable, they in no way serve our bodies. We can just say no and be thankful that there is one less decision to make. For me, I say no to dairy most the time with rare exceptions. That also allows me to have way less decisions to make about what I might or might not eat when it comes to gifts or gatherings and I am thankful for that breathing room.
Use a protocol. Protocols are fabulous and very simple to make. All you do is write down the food groups you would like to eat at each meal. For example, I don’t usually have breakfast but for both supper and lunch I have a whole-grain carb, a protein, and fruits and veggies. Easy peasy. Now, typically a food gift falls into the carb section so I just swap it out if I decide to indulge. Occacionally, such as in the case of those cinnamon-sugar pecans, there are also fats and proteins so I can sub out both my protein and my carbs and just make sure I include my fruits or veggies with it. And, I’m set. No guilt and tons of enjoyment.
Take it for later. I try to keep tupperwares and plastic bags at work. For example, my boss’s wife is so good about making treats for our staff on a regular basis and they are never worth missing. So, instead of feeling like I’m missing out, I instead grab some and save it for later, for whatever meal I want to have it in. Then I can honestly tell her I enjoyed it (because I did) and I enjoy that little perk during the long school days.
Eat well during your meals. Lastly, it is important that your regular meals are packed full of good nutritions: fiber, fruits and veggies, quality proteins, and healthy fats. This will really curb cravings because your body will be getting what it needs instead of trying to survive from sugar fix to sugar fix. I will be honest and tell you that more than 3 indulgences during the week is more than what my body and brain can handle. Too many simple carbs will start cravings that can cripple my good intentions. You’ll have to figure out what that number is for you and I encourage you to use the scale and keep a food log so that you are aware of any trends that you might want to change before they become a more serious issue.

It was so fun having this chat with you. Once again I want to encourage you by reminding you that God made food to be enjoyable, as a blessing to our lives and I pray that you find that balance as you both enjoy those gifts during the holiday season and continue to honor God with making healthy choices for your body.

All my love to you! I’ll talk with you next week.

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Podcast

#111, Make a Plan for “I don’t Want to”

#110, My Favorite Hacks for Accepting Food Gifts and Enjoying Them Without Paying the Price on My Waistline

by Lora Armendariz

You Can Do It!

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Thank you for visiting!
Love & BLessings!
--Lora

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Podcast

#111, Make a Plan for “I don’t Want to”

#110, My Favorite Hacks for Accepting Food Gifts and Enjoying Them Without Paying the Price on My Waistline

by Lora Armendariz

You Can Do It!

Archives

Thank you for visiting!Love & BLessings!​--Lora

Privacy Policy

Terms of Service

Earnings Disclaimer

Thank you for visiting!
Love & BLessings!
--Lora