It’s the shortest day of the year.
Spring forward. On the one hand, I hate the fact that I lose sleep. On the other, I love it when it stays lighter out later!
It also starts the countdown until summer arrives!
“beeeeauuuuutiful” Atlantic City beach
100 days to be exact
Most challenges and programs out there are about “getting in shape for summer” or “beach ready” “bathing suit ready” etc. This challenge doesn’t have to be about that. Although, as I discussed before…most of the time we get and stay motivated so that we look good. There’s nothing wrong with wanting to look nice which many times results in feeling good.
I asked you the other day what your “vice” was. I was very interested to hear the responses. All of you, who claimed to have a “vice” responded with something food related.
from Wikipedia: Vice is a practice or a behavior or habit considered immoral, depraved, or degrading in the associated society. In more minor usage, vice can refer to a fault, a defect, an infirmity, or merely a bad habit. Synonyms for vice include fault, depravity, sin, iniquity, wickedness, and corruption.
It was interesting to me how many of you considered eating things like eating nut butter a bad habit. We all know too much of anything can cause you to gain weight, or even have a detrimental effect on your health. Like sugar.
We’re going to cover sugar. We’re going to cover how to make small changes that add up to big ones. We’re going to discuss how to balance your workouts, and build a program. We’re going to cover everything you can accomplish in the next 100 days. But not today. Today we’re going to take the first step and talk about normal eating.
One thing I find is that when someone tries to make too many changes too fast they end up failing. Or “falling off the wagon” if you will. I stress making smaller changes, but most people want quick, fast results. So they consult books like the “flat belly diet” or something and eat extremely clean for a week, then end up binging on candy and chips the following. Or they go too hard at the gym and after 4 days of not being able to sit on the toilet they decide “working out is not for them”.
So, what is “normal eating?”
No one said it better than Ellyn Satter, an expert on eating and feeding.:
Ellyn Satter’s definition of Normal Eating –
Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be under eating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.
Check out Ellen Satter.com for more amazing article and Psych Central for a great article on “Normal Eating.”
I never saw this until a client showed me an article they saw in the New York Times. It’s words to live by and I thought it would be the perfect introduction to this challenge.
These are the same words I preach to clients because these are the values that have helped me in my own healing. My own success. When we cut ourselves some slack, realize we are not the only ones taking part in a certain behavior and try to be a little more relaxed, we are more likely to succeed. We are more likely to take part in the healthier behaviors more often. Of course there are extremes, but that is not what I’m talking about today. I’m talking about getting back to basics.
So today…or tonight for that matter, I want you to read the definition of normal eating and think about what it means to you. How can you relate that to making whatever changes you want to make to your diet over the next 100 days.
You can share your thoughts in the comment section!
How do you struggle with normal eating or cutting yourself slack!?
And remember…this challenge is NOT only about diet and exercise! There are plenty of things in my life unrelated to that in which I want to improve upon by summer!!!
Talk to you tomorrow night!