There are two or three very simple things you can do to lessen the impact of winter-time inactivity:

1. Determine what and how much you want to eat while you’re in the kitchen, and only bring the amount you’ve selected to where you’ll be sitting.  When we have unlimited food within arm’s reach, we will almost always overeat.
2. Pop a piece of sugarfree gum in your mouth when you’re sitting down.  Or brush your teeth before sitting down.  These activities reduce our urge to nibble.  Another approach is to keep your hands busy with knitting, crocheting, or even a hand-strengthening device you can squeeze while you’re watching television.
3. Jump up at every break and move a bit.  I saw a suggestion in Reader’s Digest recently that if we sit a lot, we could work in some exercise around our sitting down.  The idea is that each time as you start to sit down, just before your butt touches the chair, bounce back up.  That’s actually like doing one squat.  If you do that every time you sit down, you’ll get in a good number of squats every day.  The average office worker sits down at least 50 times a day (I had no idea!).  What an easy way to build in effortless exercise.  Wouldn’t it be fun to tell folks that you do 50 squats a day?  And I feel like a kid bouncing back up.  I find myself grinning about this secret workout I’m sneaking in.

It’s all about making the choice to care for ourselves and finding fun ways to do it.  It doesn’t have to be hard.  Sometimes the little changes are the easiest to make and the most impactful. 

Go Celtics!

I mentioned earlier that I had eaten less healthily lately, and that means I ate a lot of highly processed and fast foods.  Old comfort foods around the holidays, and things I thought I used to love.  I really didn’t know what many of those foods actually tasted like, honestly, because I used to eat so fast and mindlessly.  But enough about that.  Suffice it to say that I ate a lot of processed foods over a three-week period.

What I discovered is that my body started to experience serious night sweats, hot flashes, and even some restless leg episodes.  I also found that I had noticeable sinus drainage, which I personally attribute to my body’s reaction to processed sugar.  Again, this is not scientific, just my personal observation.  When I was large, I often had night sweats and restless legs.  Giving up cola years ago had mostly alleviated my restless legs and definitely reduced my sinus problems.  But I had actually forgotten about the night sweats until this recent experience.  I don’t experience them when I’m eating fresh, whole foods.

How does your body react to the foods you eat?  Do you know?  It can be very helpful to notice.  Those night sweats are no fun!  I’m very willing to cut back on foods that may bring them on now that I’ve made the connection.

However, I’ve learned that when I choose to eat unwisely, the temptation is overwhelming at times to not write anything down.  As a matter of fact, there have been several weeks this winter when I’ve not recorded what I’ve eaten, and the scale shows me that I’ve added back pounds as a result.  Now, I know better, of course.  The reality is that not writing down what I eat allows me to hide from myself and my good intentions.  It’s embarrassing to admit, honestly, that I could be acting so immaturely and so counter to my own healthy intentions.

Seriously, I know that simply writing down what I eat helps me stay on track, but I’m resisting using that easy support.  What’s that about?  Well, it’s not logical and it looks like self-sabotage.  I don’t feel like I’m trying to sabotage myself, but that’s clearly what’s happened.  So, there’s a part of me who has a clear intention and knows how to support my intention with the simple action of writing down what I eat.  I’ve found that system quite insightful, and it’s even been fun to experience how writing has helped me. 

Then there’s a part of me who hates any feeling of being restrained or managed, and she doesn’t want to be reminded of long-term goals or anything beyond the present moment.  She just wants what she wants right now, and she doesn’t want to think about consequences.  She feels like a younger voice.  Writing down what I eat feels boring or just plain punitive when that part of me is at the forefront.  This part of me is headstrong, stubborn, and perhaps unintentionally self-destructive.  She appears when I’ve been too stringent or judgmental of myself, and she serves as a counterbalance of sorts.  Really, she’s a powerful signal that I’m out of balance.  Unfortunately, she can throw me out of balance in another direction very easily. 

Does this sound familiar?  If you’ve ever experienced anything like this, welcome to the club.  But don’t give up hope just because this has happened to you.  In my case, I didn’t notice what was going on for a bit, so my inattention was also part of the problem.  Then, when I did notice, I fell back into my judgmental self, internally beating myself up for this misstep.  Also not useful, but again, that’s my old pattern and it hasn’t just disappeared, of course.  It’s too deeply entrenched still.  However, what I now know to do after I notice a system has fallen out is to be kind with myself rather than piling on harsh thoughts.  Then get really curious what’s been going on with me that the system fell out in the first place.  In my case, the holiday temptations and stresses were greater than I realized, and I hadn’t built in enough nurturing and fun things that would help me stay on an even keel.

With this exploration and understanding, I can choose what I want to do to get back to feeling nurtured and balanced.  Then I find I want to put my system of recording what I eat back in place, but maybe with some adjustments so I’m engaged around it again.  I like the healthy, fit person I’ve become, and I can still have fun, eat well, and appreciate that a misstep is just that.  It’s not the end of the world.  I love the healthy way I’ve chosen to eat, and I love how I physically feel when I eat mostly fresh, non-processed foods. 

I’ll listen to that part of me who was feeling too restrained and explore making some changes so she can feel satisfied, too.  I actually appreciate that she shook me up a bit.  I learned that I must pay attention to my feelings and general life balance.  I also learned that I hate how I feel after eating processed foods and how good I consistently feel when I follow my healthy eating habits.  That bit of experiential evidence is powerfully supportive.

The best soups are broth based and filled with veggies and protein, like beans.  I’ve fallen in love with minestrone, lentil, and black bean soups.  They’re filling and very tasty, too.  Of course, I grew up on rich chili and chicken noodle soup.  I still love chili, but I’m just careful about portions.  I didn’t really know how much I enjoyed lentil and black bean soups, so that’s been a treat to explore and find new favorites.

If your body is craving something, it’s not useful to simply repress the craving.  That usually backfires in ways we don’t want.  Get curious about the craving – what is it that you’re really wanting?  Is it the warm feeling or memory that a particular winter food brings back?  Is it a natural instinct to pack on carbs to ward off the cold?  Are you bored because you’re house-bound?  If you can uncover what’s behind the craving, then you can better respond to it in healthy ways.

If you had planned to start a health regimen in January and it’s already fallen by the wayside or not even started yet, it’s time to get curious.  It’s also time to get support.  I’m kicking off a new Distraction Diet group in February.  If a coaching group would support your goals, please email for details at info@DistractionDiet.com.

When I began, I was huffing and puffing and feeling really old. Today, I feel vital and strong. I like my body more today than I have since I was a small girl.

But much more importantly, while I still really enjoy food, I feel confident and sure around my ability to manage my weight. I’m not scared of food anymore, and I’m not skulking around or hiding when I eat. This past weekend, I met a friend for dinner out, which was pizza, salad, and sharing a piece of cake for dessert. I didn’t worry about what I ate or how it would affect me; I KNOW I eat healthily 90+% of the time and this one meal wouldn’t make a big difference. I fully enjoyed the pizza and cake. I was satisfied and full. Two years ago, I ate mindlessly and unhealthily 90+% of the time, though I didn’t really know that. I also ate much more than I realized. Now, I enjoy what I want but I am conscious of my portions. I eat 4 meals a day and I am never hungry.

Am I still tempted by certain foods? Yes, of course, and I still have those foods once in a while. But my mindset is totally different. I think the biggest change for me is that I felt helpless in the face of my strong impulses around eating before. Now, I take note of the impulses and temptations, I breathe and pause, and I tune in to myself.

Sometimes I follow the impulse, but often I don’t and it’s not nearly as difficult as it used to be. I’ve built up my self-managing muscle around food and eating!

My journey started with a goal to feel better and live longer. The journey continues, and I’ve learned so much about how ADHD traits impacted my eating. That learning and appreciation has allowed me to reach a much healthier relationship with myself. There is no magic pill or process. It’s learning and living one day at a time, but if we don’t know how our brains function, then we’re at the mercy of that ignorance. What I’ve done is capture the understanding about how our brains work in relation to food and eating and developed a program so you can learn about yourself and apply that easily to create a healthy, sustainable way of eating and managing your weight.

We’re soon heading into the holidays. Talk about even more temptations than usual! Even now, the Halloween candy is everywhere! I will be starting a new Distraction Diet group in November to help you manage your weight and even drop weight, if that’s what you want to do.

If you’ve reached that decision pinnacle and know deep down that you’re ready for change – even if you’re scared that you’ll never really be able to change your behaviors around food and eating — then contact me about this upcoming group. Because YOU CAN learn about yourself and become confident and successful at managing your weight. I thought I’d never be able to do it, and I have. I’m confident that the Distraction Diet program is the right education and support to help you, too. As a matter of fact, I sure wish I had had this program when I began!

So, celebrate with me and come and begin to create your own celebration of confidence around eating and weight management.

Warmly,

Barbara

In my personal Distraction Diet journey, there came a point once I had dropped over 40 pounds when my body was ready to move more, and I sought out an exercise program. But not just any program because I had seriously hurt myself in gyms previously. I went looking at the newest science on exercising and I wanted a program with support so I wouldn’t hurt myself any more. I knew I needed structure, and since I had always hated exercise (found it boring and a waste of my time, honestly), I wanted something that was fun and challenging for me so that I would stick to it.

Well, I feel so lucky that I live in St. Louis where I found an incredible program called 20 Minutes to Fitness (www.20MinutestoFitness.com). This is a *slow cadence weight training program* where you go in once or twice a week — at most — for 20 minutes (Really!) and get an incredible workout. They have a trainer with you the entire time who handles all the details, adjusts all the machines, keeps track of what you’ve done and when and how much, and watches your form AND pushes you to get the most from the workout possible. In 20 minutes, I work on 6 or 7 machines and work the particular muscle groups to failure on that machine. That means it takes 1 to 3 minutes per machine. No time to get bored!

It’s still very hard for me to accept the muscles failing even though I know that’s how they get stronger, but the program has made me so strong while keeping me from injury. I literally leave each workout giggling about what great things I’m doing for my body.

I LOVE it! Still can’t believe I’m saying that, but honestly, it’s fun because it’s so fast and I know what it’s done for my body and overall health. The research supporting slow cadence weight training is solid.

I feel as strong as I was as a teenager working on the farm. If I hadn’t done something like this while I was dropping all this weight, I would have serious skin flapping everywhere. I know, not a pretty thought. As it is, my skin has proven to be quite resilient for someone my age, _and_ I have muscle tone which feels wonderful.

I truly believe if you are pressed for time — and who isn’t these days — or have any ADHD distractibility traits, this is the best exercise program there is. From my vantage point, it was _made_ for ADDers!
Personally, I would never spend hours a week in a gym. It just would never happen. But this is something I look forward to twice a week. I have someone to talk with, I love the challenge of slow cadence and the variety, and I love that I’ve taken great care of myself so efficiently. 20 Minutes to Fitness looks like a gym, but it doesn’t smell like one. Most people don’t even work up a sweat while getting this incredible workout.

And the trainers are so encouraging. They’ve come along with me on my journey and they celebrate with me. Last week, one of my trainers saw me come in and asked how much I’d dropped at this point. When I told her that I was up over 105 pounds, Debbie said, “Wow! You’ve lost an entire me!” What a hoot! Of course, she’s a tiny little thing, but still, it made me think. So, when I next went in, I took my camera and asked if I could get our picture together. She was gracious enough to have her picture shot with me. See? I still look like a hulk compared to her, and I always will. But just look at her! I’ve lost as much as she weighs! Wow! Now, that’s worth celebrating.

Listen to your body. Our bodies were designed to move. I had neglected mine for a very long time, yet it is proving more resilient than I ever dreamed. Find a program you can trust to take care of you and that you can love. Commit to some exercise this week. Do it for yourself now and for your older self who will be so grateful for a fit body to enjoy.

Warmly, Barbara

Today, I want to invite you to spice up your life!

There’s more and more scientific evidence that certain spices are really good for our brains, and strong spicy flavors in our foods often cause us to be satisfied quicker and thus eat less. So, here are five spices that are easy to add to our foods and also enhance brain health:

Garlic. We know it has heart-healthy benefits, and it may help fight brain cancer. The scientific journal, Cancer, in 2007 reported that garlic compounds eliminated brain cancer cells and could become part of brain cancer treatment regimens. Garlic may also stimulate immune function. Add a couple cloves of garlic or some garlic powder to salads and other dishes, or add chopped garlic with tomatoes, fresh basil, and fresh mozarella for a wonderful appetizer or side dish.

Saffron. Eating two servings of this pungent herb twice a day works as well as Prozac for treating mild to moderate depression, according to a 2007 study. Saffron may help lower cholesterol, and it’s a powerful antioxidant. An Italian university study found that saffron may protect and correct vision in individuals who have retinitis pigmentosa or macular degeneration. Throw a half teaspoon of saffron into the water when you cook 2 cups of rice for a simple way to add it into your diet.

Ginger. A researcher at the Headache Care Center in Springfield, Missouri, found that more than 80% of migraine-prone patients with mild headaches who he treated with a combination of ginger and the herb feverfew staved off migraines. After 2 hours, 48% were pain free. For another 34%, the pain stayed mild, which is huge if you suffer from migraines. Ginger has also been found to have anti-inflammatory properties and is a powerful, natural painkiller. You can actually make a tea with 3 teaspoons of grated ginger, steeped 10 minutes in a cup of boiling water. Even grated ginger in cold water adds flavor. And now, you can buy crystallized ginger, but watch the calories.

Turmeric. A UCLA study on mice found that curcumin, which is the active ingredient in turmeric (and what gives curry that distinctive yellow color), broke up brain plaques of amyloid beta, the abnormal protein buildup that is a hallmark of Alzheimer’s. In India where people eat curry almost every day, the rate of Alzheimer’s is one-fourth what we have here in the United States. One-fourth. Turmeric is a natural antiseptic and antibacterial agent, a natural liver detoxifier, and it is a natural treatment for arthritis. It may aid in fat metabolism and help in weight management. I love curry chicken salad — put a couple teaspoons of curry powder with 2 cups of cubed chicken, saute in olive oil, then add your favorite chicken salad ingredients with low-fat yogurt rather than mayo.

Cinnamon. This spice may speed the rate at which your brain processes visual cues. Studies have shown that just half a teaspoon of cinnamon per day can lower LDL cholesterol by 7 to 27%. One study found that just smelling cinnamon boosts cognitive function and memory. Taking half a teaspoon of cinnamon daily, along with one tablespoon of honey, according to a study at Copenhagen University, provided significant arthritis pain relief. It’s easy to sprinkle a teaspoon of cinnamon on your morning oatmeal for a brain-healthy start, and I’ve taken cinnamon capsules to be sure I get it in every day.

Remember, spices have a shelf life of about 6 to 12 months if stored properly in glass jars. If your spices are older than that, it’s time to replace them.

If five additions to your way of eating is too much at once, choose one spice whose benefits you’d like the most and incorporate it today. It’s the small changes that add up to powerful health benefits in the long run.

Warmly, Barbara

After yesterday’s long post, today’s is going to be short and sweet:

A study at the University of Northumbria has found that chewing gum may increase the flow of blood to the brain, improving your cognitive functioning. That’s always a good thing!

So, if you’re studying something or just wanting to focus well, try some sugarless gum. See if you notice any difference.

Chewing gum is sometimes a nice diversion for my mouth when I’m not hungry yet am noticing an emotional craving or desire for a distraction. I suppose carrots and celery would do the same thing, but the gum flavor and texture is more satisfying at times. Try an intense flavor because intensity of flavors can damper our hunger, from my experience.

Warmly, Barbara

You know, most women would be thrilled to have dropped 10 dress sizes, but I can’t say that’s been the fun part for me. I know, I’m weird, but having to go figure out what size I am every time I need to shop is a hassle. And now that I can’t shop in the plus size women’s shops I was familiar with anymore, I have to find new shops and styles and get used to new sizing. It’s daunting!

I can just hear you playing your tiny little violins for me: “Oh, poor thing! She has to shop for new clothes and try new shops. What a Terrible Problem to have!” Well, it’s more challenging than I expected, honestly. I’ve never been much of a shopper because I hated the styles available and honestly, I hated facing my size for most of my life. I just wanted to hide as much as I could. So, now, I’m getting happier with my shape, but I don’t know what looks good. I am totally uncomfortable with things that fit closely and show my shape. And I keep going for the shapeless, flowing stuff I’m familiar with.

If someone would just nominate me for What Not to Wear, I would be eternally grateful! I do watch that show when I can, and I see the rules and how they apply them. But it’s so different when one goes to the store alone to apply what they say. I look online and see questionnaires that start with what figure shape are you. I have no clue! Sure, I have my measurements and they look to me like I’m a block – the numbers don’t mean anything to me. I can’t look at the triangle, apple, and pear shapes and say, oh, that’s me. My body awareness is still, hopefully, coming online, but right now, it feels mysterious and confusing.

For example, I had no idea that I needed to go for petite sizing, especially for slacks and jeans. I’m almost 5’ 7”. I don’t consider that petite. But average jeans are too long and saggy. Who knew?

This is when stylish friends and helpful private shoppers are a godsend. Stacy and Clinton on What Not to Wear say not to wait until you reach your ideal weight, and I haven’t by any means because I’ve had to replace my wardrobe several times during this journey. (And I have donated the too-big stuff as a celebration and message that I’m not turning back.) Even so, since I’m still dropping, it’s hard to justify buying a lot yet.

This has been an unanticipated side effect of the journey – lots of new learning and adjusting to a new body image – coming to like my body and wanting to look nice but not knowing exactly how to do that. Honestly, dropping the weight has been easier for me than handling this new feeling of getting okay to be seen and even wanting to look nice. For some people, this could be the emotional trigger to fall back. I’m practicing being with the feelings and being kind to myself, and I must admit this is still scary. Who would have thought?

This is why so many people who lose weight really fast or have surgery aren’t able to sustain it. They didn’t have the time to adjust their self image. The new image is just too uncomfortable and even unsafe, so they revert back. When we make dramatic change, we must take our entire selves and self-perception into account and extend ourselves compassion to handle the discomfort until we can embrace our new self-image confidently. I’m still working on it . . . .

Warmly, Barbara